Semper27.....3.0

[semper27]

Here we go!!! Version 3.0 is underway in this section. I figured since my fellow Scivation Brother's were already here I should join in as it would be much easier for everyone to follow including myself. I would like to thank everyone that posted on my previous "50 Days" thread in the contest prep section. It is very inspiring to network with other's that share the same like interest's and passion in regard's to natural bodybuilding.

I am well into my "ON SEASON" bulk and currently running a mini 3 week cut. I am still having Layne work with me and give me guidance. I am very happy with the way this off season is going. I have developed some minor inflamation in my right shoulder so I'm babying it for a while. I competed at 180 lbs (Light Heavy weight) and currently sitting at 196.5 with a couple more weeks left on the mini cut cycle.

I am happy with the outcome of my recent contest season. I decided to compete in only one show this year which was the NGA Heart of America Natural Classic, held in Peoria, Illinois. This show was an NGA Pro Qualifier and happened to be my 2nd show ever as a competitive bodybuilder. I place 1st in the Open Light Heavy Class and took 2nd in the overall. I learned a great deal about my self and what I need to do in order to take my physique to the next level.

I have been focusing on bringing up my up my upper body and I am definately noticing small changes. I am well aware of my weak areas and I'm in complete focus on doing what needs to be done both in the gym and in the kitchen. I will bring a total different package to the stage next Spring. I have a particular quote from Layne's (Str8flexed) first webcast that has stuck in my head ever since I heard it. "If you beat me, it's not because you out worked me." I have taken this to heart. Speaking of which, you may get a glimpse of me in an upcoming webcast...

My ultimate goal is to bring a new level of conditioning that will blow the judge's away, coupled with a bigger upper body. I'm in it to win it !!!

The intensity is soaring and the drive, determination, and focus are locked and loaded. I am very proud to have become part of such a unique family. The motivation and inspiration radiate's vibrantly, pushing all of us past our limit's. Team Scivation is the REAL DEAL !!!

I am in complete focus of the tasks at hand and determined to achieve my goals. This definately has been and will continue to be an intense ride !!! As Shawn say's... "LET'S GET THIS THANG DONE!!!".... litte does he know, this is only the beginning !
__________________

[svcatch2]

--YEAH--

To: Semper

- I know you dont know me but im a huge fan, i was actually reading your old journals for motivation this week and im pumped that u just started this new one..

From: svcatch2 AKA "Semper for President" hahahah!!!

[ben2285]

Ben #1, can't wait to tag along for the ride...I know your gonna make jaws drop even more when you step on that stage again, it's going to be great to follow! Hah working with Layne is addicting isn't it? I will also be working with him post contest for a couple months of bulking...Good luck with your journey I know you won't let us down.
Your fan,
Ben #2 hah

[Beast]

It's on now Ben!

[billfinkbiner]

Ben, you're upper body was already looking bigger three weeks ago when you were up here in St. Louis. By November you are going to be HUGE. Now go and get it done.

[DJINN]

I'm in on this one too! I'm glad you decided that this section would be the home for your thread...for a while you were like a nomad, but it seems fitting that this section is your home. Should be interesting...glad things are going well thusfar and a bigger, more conditioned (if one can imagine that) version of you will be quite horrific for anyone stepping on-stage against you. Stay focused and keep pushing the agenda forward...a Pro Card is your's for the taking...so take the damn thang!

[semper27]

--YEAH--

To: Semper

- I know you dont know me but im a huge fan, i was actually reading your old journals for motivation this week and im pumped that u just started this new one..

From: svcatch2 AKA "Semper for President" hahahah!!!

Happy to have you here man ! This is going to be fun.


Ben #1, can't wait to tag along for the ride...I know your gonna make jaws drop even more when you step on that stage again, it's going to be great to follow! Hah working with Layne is addicting isn't it? I will also be working with him post contest for a couple months of bulking...Good luck with your journey I know you won't let us down.
Your fan,
Ben #2 hah

Welcome aboard #2 ! I've been keeping track of your progress and you are definately going to be dialed in beyond belief. Working with Layne has been and educational experience to say the least.


It's on now Ben!

It's definately ON !!!


Ben, you're upper body was already looking bigger three weeks ago when you were up here in St. Louis. By November you are going to be HUGE. Now go and get it done.

Thanks Bill ! It was great to talk to you yesterday ! I was fired up when it was gym time. The progress that you've made since the ShowMe's is unbelievable........freak !!!


I'm in on this one too! I'm glad you decided that this section would be the home for your thread...for a while you were like a nomad, but it seems fitting that this section is your home. Should be interesting...glad things are going well thusfar and a bigger, more conditioned (if one can imagine that) version of you will be quite horrific for anyone stepping on-stage against you. Stay focused and keep pushing the agenda forward...a Pro Card is your's for the taking...so take the damn thang!

I'm gonna do what I've gotta do man.... It will be awesome to set foot on stage with you in Peoria ! Be prepared for battle !!!

[Scivation]

This is becoming a FREAKSHOW up in here!

[Lando33]

This is your time....Bring it home!

Awesome start to things.....

[will-work4ANDRO]

logged in, let's see you TRANSFORM

[DJINN]

Welcome aboard #2 !

Something about this made me LOL...oh yeah, the part about #2! Man, there's gotta be a better way to do this than #1 and #2...yes its the 5 year-old in me.


I'm gonna do what I've gotta do man.... It will be awesome to set foot on stage with you in Peoria ! Be prepared for battle !!!

I'm looking at hitting an INBF show in Wisconsin the week before and then hitting the NGA show. I know you mentioned before that you might consider doing a show a week or 2 prior to the NGA show. Holding conditioning for a week or two should be no prob. I'm lining up 4-5 shows next year so it'll be a wild ride. If for whatever reason I don't do the NGA show, you can bet that I'll have my arse there cheering you on to PRO status! Whether I'm one of your competitors or wearing the hat of a fan in Peoria, I definitely can't wait to see the SICK physique you bring to the stage.

[Quelly]

Good luck brother, not that you'll need it...I'm finishing up my mini cut as well...love the mini cut/bulk method, lets see you GFH!

[semper27]

I'm currently in a power/hypertrophy phase of my bulk. The first two day's of my workout week (Mon/Tues) are focused on power for both upper and lower body. Wednesday is a HIIT cardio day following up with Thurs/Fri both focusing on hypertrophy for upper and lower body. Saturday is again HIIT and Sunday is a total rest day.

I think it's great to hit big number's in the gym but I also believe you must crawl before you can walk. Today was my lower body power day. My goal is to steadily go up in number's while at the same time keeping my form and squating ATG. The number's aren't very important to me as I must continue to perfect my form.

Today: 7/17/07
Lower Body/Power

Squat's/ATG : 5 x 5 (pause @ bottom)
Leg Extension: Stack x 10
Glute Ham Raises: Body Weight 5x5
Standing Calves: 3 x 8
Seated Calves: 2 x 8

I was very satisfied with my form and depth on the squats. I'm still adjusting to this type of workout since it's less volume than I'm use to doing at the beginning of the week for leg's.

[FATHER FLEX]

Low reps on calves have worked well for you? I ask because you have some awesome calves, something I really want to improve in the coming months.

[billfinkbiner]

Looks like we're on the same split. Just make sure you've got your ass touching your ankles and you'll have those squats. I'll post today's WO soon. It was a damn good one. GET HUGE STAY CUT!!!

[semper27]

Low reps on calves have worked well for you? I ask because you have some awesome calves, something I really want to improve in the coming months.

I have utilized both low and high rep scheme's. In my opinion and what has seemed to work best for me is whether doing high or low, concentrate on a deep stretch at the bottom of the movement with a brief pause, followed by a very strong contraction and hold briefly. Keep experimenting at you will find something that suit's your body.

[mass_chaos]

Bro, I'm a little late chiming in on this thread but I really looking forward to following this. As you know, I love the conditioning that you bring to table. You are real friend and Brother. Now lets get these cards in 08!!!!

[ChokeOnStrength]

Hey Semper, just a question. What do you think, rep wise works best for your glutes/hams as well as lower back/upper back?

[RUBICON19]

This should be good. I am tuned in!!! Inspire me some more!!!!

[semper27]

Hey Semper, just a question. What do you think, rep wise works best for your glutes/hams as well as lower back/upper back?

For cutting or bulking purposes ??? I do have a couple of "secret" weapon's that I utilized during my prep.

[Blimp2Pimp]

Hey Semper, just a question. What do you think, rep wise works best for your glutes/hams as well as lower back/upper back?

Him and I today did a similar version of Shawn's workout on the lying leg curls. Our upper body upright, while only partially curling the bar, which puts more stress on the hammies. I did these after doing 4 sets of full range curls, and finished off with SLDL as Choke mentioned...it was a damn good workout...we were both absolutely drenched after the workout...u scivation boyz would have been proud!

And Semper (Ben)...even though I have not posted, I saw your article as the bodybuilder of the week, and have followed your journals. You are an inspiration to all us naturals... keep up the awesome work!

[ChokeOnStrength]

For cutting or bulking purposes ??? I do have a couple of "secret" weapon's that I utilized during my prep.

for cutting purposes, I too am gettin ready for a show, not nearly as far along as you.

[Blimp2Pimp]

for cutting purposes, I too am gettin ready for a show, not nearly as far along as you.

I'd be interested to see this also...I would love to know methods to look good when need (like a carb up a few days before hitting the beach)...what's ur secret Ben??

[quest-x]

My ultimate goal is to bring a new level of conditioning that will blow the judge's away

Even better than your last show? What are you aiming for, striations inside your striations? :)

[DJV81]

WOW!!!!

I'm off the boards for like 3 days and all sorts of stuff is happening....

Semper this journal is going to be the shizz..

I'm so in for this one.

I can't wait to hear your thoughts and feelings as you move along on your quest for lean mass.

I'm subbed.

[semper27]

Even better than your last show? What are you aiming for, striations inside your striations? :)


I'm aiming to beat my former "stage ready" overall appearance in the ground. Everyone is their own worst critique but I personally feel if I had given myself a couple of more week's, I could have been way tighter on stage. It take's quite a bit of time to learn one's own body and there will be no mistake's next spring. Thing's seem to be going well with the bulk/cut cycle's. Have some new striation's in the quad's and plenty of vascularity. I have almost two week's left on this mini cut and then it's full blown bulk for either 6-8 week's depending on how much weight is gained.

[quest-x]

I'm aiming to beat my former "stage ready" overall appearance in the ground. Everyone is their own worst critique but I personally feel if I had given myself a couple of more week's, I could have been way tighter on stage. It take's quite a bit of time to learn one's own body and there will be no mistake's next spring. Thing's seem to be going well with the bulk/cut cycle's. Have some new striation's in the quad's and plenty of vascularity. I have almost two week's left on this mini cut and then it's full blown bulk for either 6-8 week's depending on how much weight is gained.

Can't wait... It's gonna be sick!

[semper27]

Many dread it but I freakin love it!!! Today was HIIT cardio day. I am currently doing this twice per week, Wednesday's and Saturday's. I utilized the exact same cardio during my contest prep and it seemed to work well for me. I am partial to doing HIIT on a stationary bike with adjustable resistance. Today's protocol was as follow's.

-5 min. warm up at a normal pace
-at 5 min. 45 sec., I up the resistance and go all out for 15 sec., I then lower the resistance and go at a normal pace for 45 secs.
-I am currently doing a total of 10 interval's, followed by an additional 2 min. of cool down. For a grand total of 17 min. for the entire cardio session.

Felt an awesome burn in the quad's, along with the lung's....lol

[ChokeOnStrength]

So semp? Did you ever get to reading my last post about the hammies and your secret methods during cuttin? Please do spill some tips

[ben2285]

Many dread it but I freakin love it!!! Today was HIIT cardio day. I am currently doing this twice per week, Wednesday's and Saturday's. I utilized the exact same cardio during my contest prep and it seemed to work well for me. I am partial to doing HIIT on a stationary bike with adjustable resistance. Today's protocol was as follow's.

-5 min. warm up at a normal pace
-at 5 min. 45 sec., I up the resistance and go all out for 15 sec., I then lower the resistance and go at a normal pace for 45 secs.
-I am currently doing a total of 10 interval's, followed by an additional 2 min. of cool down. For a grand total of 17 min. for the entire cardio session.

Felt an awesome burn in the quad's, along with the lung's....lol

10 intervals is fun for sure, but 15 is much better :D hah you wanna talk about legs burning..:eek:

[semper27]

So semp? Did you ever get to reading my last post about the hammies and your secret methods during cuttin? Please do spill some tips

Yes sir !!! Sorry about the delayed response. I haven't really any secret's but can tell you what worked well for me. As for my glute's and ham's.... We all know that you have to be pretty darn lean for the striation's to be present, especially striation's in the glute's. For hammie's I feel that utilizing glute/ham raise's work quite well for ham developement and did them on a regular basis throughout my show prep. I felt that it brought out quite a bit of separation in the ham's. It take's time to get use to doing these, as many probably have never attempted them. As for the glute's... Obviously, glute/ham raises are a must. I focus on the contraction of the glute's throughout the entire movement. While walking on a treadmill with an incline,(whatever you are comfortable with) concentrate on squeezing each glute individually with each step. Be sure to go slow enough so you can really focus on squeezing the hell out of each glute. Feel's like you are litterally walking your butt off. After a few minute's your glute's should feel as if they are on fire. Angling my foot out with each step really seemed to allow me to get a better feel when I contracted the glute. The key here isn't the speed of your pace but a very strong contraction. I also used a hyper-extension aparatus. Instead of doing actual hyper's, I faced my entire body in the opposite direction, head down and feet up, leaning over the aparatus. I positioned myself with my hips on the upper pad and my legs parrallell with my body. Keeping my leg's slightly apart, in a controled manner, I would lower my leg's all the way down and pull them back up utilizing my glute's, holding for a 2 count. This seemed to really fry the glute's.

These are a few thing's that I found to be beneficial for both glute's and ham's for my show prep. I hope that I explained it so you can understand. If you have any more question's just let me know. Hope this help's !!!

[semper27]

10 intervals is fun for sure, but 15 is much better :D hah you wanna talk about legs burning..:eek:

Easy #2...lol I know quite well what 15 feel's like and you aren't kiddin. You are looking solid by the way. Great job with your prep and glad to see you on this thread !!!

[ChokeOnStrength]

Yes sir !!! Sorry about the delayed response. I haven't really any secret's but can tell you what worked well for me. As for my glute's and ham's.... We all know that you have to be pretty darn lean for the striation's to be present, especially striation's in the glute's. For hammie's I feel that utilizing glute/ham raise's work quite well for ham developement and did them on a regular basis throughout my show prep. I felt that it brought out quite a bit of separation in the ham's. It take's time to get use to doing these, as many probably have never attempted them. As for the glute's... Obviously, glute/ham raises are a must. I focus on the contraction of the glute's throughout the entire movement. While walking on a treadmill with an incline,(whatever you are comfortable with) concentrate on squeezing each glute individually with each step. Be sure to go slow enough so you can really focus on squeezing the hell out of each glute. Feel's like you are litterally walking your butt off. After a few minute's your glute's should feel as if they are on fire. Angling my foot out with each step really seemed to allow me to get a better feel when I contracted the glute. The key here isn't the speed of your pace but a very strong contraction. I also used a hyper-extension aparatus. Instead of doing actual hyper's, I faced my entire body in the opposite direction, head down and feet up, leaning over the aparatus. I positioned myself with my hips on the upper pad and my legs parrallell with my body. Keeping my leg's slightly apart, in a controled manner, I would lower my leg's all the way down and pull them back up utilizing my glute's, holding for a 2 count. This seemed to really fry the glute's.

These are a few thing's that I found to be beneficial for both glute's and ham's for my show prep. I hope that I explained it so you can understand. If you have any more question's just let me know. Hope this help's !!!

Thanks a load Semp, that answered a lot of my questions, and I will try implementing these, Ive been trying the contracting the glutes on incline cardio, but it was hard to keep contraction due to the speed, so ill just incline more and decrease speed so I can hold them as long as possible. By the way, what do you do for glute ham raises? Like, can you explain what kinda machine you'd use for that? Or am I just missing something name wise? I think I have somewhat of an idea what it is, just don't know for sure.

Once again man, thanks, and you're gonna bring an entirely new world to natural bodybuilding, I can just tell.

[Blimp2Pimp]

I have also found it beneficial to squeeze your glutes on an incline treadmill to take pressure off the lower back, atleast this is the case with myself.

[semper27]

By the way, what do you do for glute ham raises? Like, can you explain what kinda machine you'd use for that? Or am I just missing something name wise? I think I have somewhat of an idea what it is, just don't know for sure.

I wouldn't be too concerned with a super steep incline. Too much of an incline could effect the actual feel of the contraction. I'd keep it in the 3-5% range.

Here is the link from this board that has a video of Layne (Str8flexed) doing glute/ham raise's. It's the 5th video from the top. Put a flat bench in front of the lat pull down, maybe tuck it under the lat pull down machine a bit. Take a look at Layne doing them with weight!!! There is no doubt that he is a monster!!!

http://forum.bodybuilding.com/showthread.php?t=3710671

[ChokeOnStrength]

I wouldn't be too concerned with a super steep incline. Too much of an incline could effect the actual feel of the contraction. I'd keep it in the 3-5% range.

Here is the link from this board that has a video of Layne (Str8flexed) doing glute/ham raise's. It's the 5th video from the top. Put a flat bench in front of the lat pull down, maybe tuck it under the lat pull down machine a bit. Take a look at Layne doing them with weight!!! There is no doubt that he is a monster!!!

http://forum.bodybuilding.com/showthread.php?t=3710671

Awsome, that's wicked man. I'm gonna so do those next leg day, just replace the leg curls with em. I hope the bench is high enough to cover the lat seat though. But thanks a lot on showing me that and helping me with some good tips to add into my prep.

Thanks semp :)

[ben2285]

Easy #2...lol I know quite well what 15 feel's like and you aren't kiddin. You are looking solid by the way. Great job with your prep and glad to see you on this thread !!!

Haha, thanks buddy! Better get used to it, I'll be stoppin in quite often :D .

[billfinkbiner]

Easy #2...lol I know quite well what 15 feel's like and you aren't kiddin. You are looking solid by the way. Great job with your prep and glad to see you on this thread !!!

I still have fond nightmares about 15 sprints on the bike and whimpering in front of the cardio bunnies. I'm very thankful for Beta-Alanine. Now the fire in my legs while sprinting is only light blue hot as opposed to white hot.

Do you use a normal stationary bike, or a recumbant for your HIIT?

[semper27]

Haha, thanks buddy! Better get used to it, I'll be stoppin in quite often :D .

The door is left open all the time. You are very welcome here !!!


I hope the bench is high enough to cover the lat seat though.

I wouldn't put the flat bench on top of the lat pulldown seat. Just try to tuck it under an inch.



Do you use a normal stationary bike, or a recumbant for your HIIT?

Burn baby burn...lol I use a normal stationary bike bro.

[semper27]

Today was upper body hypertrophy day. I layed off of hitting shoulder's directly to allow a little bit more time for it to recover. It feel's better but do not want to risk any more injury. Another week or so and it will be good to go!!! I had an awesome workout and the upper body felt like it was going to pop. The pump created from this workout was insane.

Bent over barbell row's: 3x10
Narrow Grip T-bar row's: 3x12
Semi Wide Grip Pullup's: 3x8

Incline Dumbbell Press: 3x10
Flat Bench Barbell: 3x12
Free motion crossover's: 2x15

Bi's & Tri's Supersetted
Seated Alternating Dumbbell Curl's: 3x10
Over head single dumbbell extension: 3x10
Cambered Bar Cable Curl's: 2x15
V-Bar Press Down's: 2x15

[Beast]

Today was upper body hypertrophy day. I layed off of hitting shoulder's directly to allow a little bit more time for it to recover. It feel's better but do not want to risk any more injury. Another week or so and it will be good to go!!! I had an awesome workout and the upper body felt like it was going to pop. The pump created from this workout was insane.

Bent over barbell row's: 3x10
Narrow Grip T-bar row's: 3x12
Semi Wide Grip Pullup's: 3x8

Incline Dumbbell Press: 3x10
Flat Bench Barbell: 3x12
Free motion crossover's: 2x15

Bi's & Tri's Supersetted
Seated Alternating Dumbbell Curl's: 3x10
Over head single dumbbell extension: 3x10
Cambered Bar Cable Curl's: 2x15
V-Bar Press Down's: 2x15

Nice workout! I love supersetting bis and tris.

[semper27]

Had a very blah day but definately turned it around at the gym this evening. Today was lower body hypertrophy. The mini cut is going well but I'm starting to get anxious on eating more food when I switch over to the bulk again. I weighed this morning at 196.

Squat's (ATG): 3x10
Hack Squat (Narrow Stance): 3x12
Leg Extension: 3x12
Glute/Ham Raise: 2x5
Single leg Ham Curls: 2x10
Standing Calves: 3x15
Seated Calves: 2x8

My leg's were completely smoked and pumped after this workout.

[RUBICON19]

Had a very blah day but definately turned it around at the gym this evening. Today was lower body hypertrophy. The mini cut is going well but I'm starting to get anxious on eating more food when I switch over to the bulk again. I weighed this morning at 196.

Squat's (ATG): 3x10
Hack Squat (Narrow Stance): 3x12
Leg Extension: 3x12
Glute/Ham Raise: 2x5
Single leg Ham Curls: 2x10
Standing Calves: 3x15
Seated Calves: 2x8

My leg's were completely smoked and pumped after this workout.


Nice work!! Just wait a litle longer. It wil pay off when you get to chow again

[LiL USMC BBer]

Glute/Ham Raise: 2x5

I sware on my life I cannot do these.. I try so hard but nothing its like "EVERYONE WANTS TO BE A BODYBUILER... AIN"T NO ONE WANT TO LIFT NO HEAVY ASS WEIGHT!!!!! OOH I'll DO IT THOUGH!!!! GRRRRRRRRRRRRR" but nothing... :(

[semper27]

I sware on my life I cannot do these.. I try so hard but nothing its like "EVERYONE WANTS TO BE A BODYBUILER... AIN"T NO ONE WANT TO LIFT NO HEAVY ASS WEIGHT!!!!! OOH I'll DO IT THOUGH!!!! GRRRRRRRRRRRRR" but nothing... :(

Keep practicing them what ever you do!!! Gradually allow yourself to go a little bit further each time. YOU will and CAN do them. Keep at it bro!!!

[semper27]

Nice work!! Just wait a litle longer. It wil pay off when you get to chow again

Thanks man! I know it will pay off in a big way. My body will be like a sponge ready to GROWWWWWWWWWWWW !!!

[DJINN]

I'd bump this log back up the 1st page where it belongs...good work Semp! Get big baby!

[mass_chaos]

Whats up you freak of nature? I hope that all is well. Whatcha weighing now?

[semper27]

Whats up you freak of nature? I hope that all is well. Whatcha weighing now?


Thanks for checking in Shawn. As you know, I've got some difficult personal thing's going on in my life right now that I'm trying to deal with. I'm still hittin it hard and trying to maintain. My mind isn't right at the moment so I'm in slow motion. I'll keep doing what I've got to do but in dire need of getting a few things under control. I'll keep you posted.

[Grillrd]

Thanks for checking in Shawn. As you know, I've got some difficult personal thing's going on in my life right now that I'm trying to deal with. I'm still hittin it hard and trying to maintain. My mind isn't right at the moment so I'm in slow motion. I'll keep doing what I've got to do but in dire need of getting a few things under control. I'll keep you posted.

I wish you luck man

[billfinkbiner]

Thanks for checking in Shawn. As you know, I've got some difficult personal thing's going on in my life right now that I'm trying to deal with. I'm still hittin it hard and trying to maintain. My mind isn't right at the moment so I'm in slow motion. I'll keep doing what I've got to do but in dire need of getting a few things under control. I'll keep you posted.

If you need anything give me a call. Let training be your sanctuary, then you can do what you've got to do. You are strong in many ways and you'll get things back in their proper place.

[grace91181]

Layne is having me do 20 mins intervals 3xweek. I hate him...lol But its all worth it, I've been doing them for 2 weeks now and my legs are already leaning out. I'm prepping for a show though...October 13th...Ben its in Ofallon,MO so if you're around you better check it out!


Easy #2...lol I know quite well what 15 feel's like and you aren't kiddin. You are looking solid by the way. Great job with your prep and glad to see you on this thread !!!

[billfinkbiner]

Layne is having me do 20 mins intervals 3xweek. I hate him...lol But its all worth it, I've been doing them for 2 weeks now and my legs are already leaning out. I'm prepping for a show though...October 13th...Ben its in Ofallon,MO so if you're around you better check it out!

Grace, I'm going to be handing out samples for Scivation at the show. I'm going to try to convince Ben to come up here and do the same. I'll see you on the 13th.

[grace91181]

Sweet! I'm looking forward to meeting you. I met Ben in Peoria....I'll never forget those glutes!!! :-)


Grace, I'm going to be handing out samples for Scivation at the show. I'm going to try to convince Ben to come up here and do the same. I'll see you on the 13th.

[ben2285]

Layne is having me do 20 mins intervals 3xweek. I hate him...lol But its all worth it, I've been doing them for 2 weeks now and my legs are already leaning out. I'm prepping for a show though...October 13th...Ben its in Ofallon,MO so if you're around you better check it out!

They work wonders! They are so worth it... Good luck in your show. Ben I hope everything is going okay with you, and whatever has happened I hope it works out for you, can't wait to have you back 100%.

[semper27]

I apologize for being a hermit lately on the board's. I've had quite a bit going on and I believe everything is starting to level off. I haven't skipped a beat in the gym so all is going well with the bulk. I've had a shoulder issue that I'm currently having taken care of as we speak. I have a strained A/C joint and had my first rehab session today. The Dr. said that I caught it early enough that it shouldn't be difficult to nip it in the butt. So, I'm positive that in 2-3 weeks I can start building it back better than it was. He didn't give me any restriction's other than train by the way my shoulder is feeling. This was a huge load taken off my back!!! I'm more than likely going to be at the show with you Bill. I'll be getting with you in regard's to what's going on. Looking forward to seeing you again as well Grace!!! No glute's at the moment but be sure to stand by for 08'. I will be bringing an actual anatomy chart to Peoria on May 3rd. Maybe the judges can decide now on who will place 2nd. Ben, looking amazing still!!! Keep it up and don't let up. I'm back in the game and ready to roll !!!!

[DJINN]

The man is back!!!!!!!!!!! Glad to hear things are going well and its so wierd...I also have been struggling with a right AC joint sprain! Annoying as all get out, but still pounding away. Keep attacking the weights and gettin' big!

[semper27]

The man is back!!!!!!!!!!! Glad to hear things are going well and its so wierd...I also have been struggling with a right AC joint sprain! Annoying as all get out, but still pounding away. Keep attacking the weights and gettin' big!

I do appreciate you posting on here bro! You are motivating as all get out! Can not wait to step foot on stage with you. I'm very interested in hitting up an OCB show in April, before the Peoria show. Perhap's we could clash at 2 show's? If you have any info. on OCB April show's, let me know! I'll start planning now.

[ChokeOnStrength]

Welcome back, the world of battle missed ya

[billfinkbiner]

Good to hear that things are better for you. We'll have a blast doing the demo. But you might have to hold me back from rushing the stage as it will be one week out from the Clash. No matter how much I ask, don't help me with any ProTan in the lobby of the Gateway Naturals.

We can also hit up a workout between the morning and night show.

[Lando33]

good to have you back bro!

[ben2285]

Thanks man, as always it means a lot coming from you! Great to have you back!!

[semper27]

Welcome back, the world of battle missed ya

I never took my armor off bro!!! I'm alway's ready for battle !



We can also hit up a workout between the morning and night show.

LOL... You could alway's be a late entry like Serge! It will be a blast and looking forward to hitting the iron with you!!!

good to have you back bro!
Thank's bro! I'm happy to be a part of such a family!

Thanks man, as always it means a lot coming from you! Great to have you back!!
Thank's #2, do what you've got to do and take what you've earned! I'm following.

[mass_chaos]

I would say welcome back but in all actuality, you were always here in spirit. Good to hear that the therapy has kicked off. Your shoulder will be better than before after you finish. If you are not working tonight, give me a holla.

[grace91181]

Hey Ben I know what therapy is like. I've been in physical therapy for 2 months now on a bulging disk in my lower back. Just hang in there. I haven't been able to do leg presses or squats for 6 months and just Wednesday I did them both w/no pain. So stick with it and it'll all pay off! And I can't wait to see you in Ofallon. Are there any good places to eat around there after the show? I'm thinking Cheesecake factory for the next day, but I think the closest one is in Hazelwood.

I also decided to get Laynes help for the next show. Its so nice not to have to worry about if I'm eating the right or wrong amount of food. But its going to be really nice when the final 2 weeks come and he's there to let me know what to do. Last time I didn't have a clue!

[DJINN]

I'm prepping for a show though...October 13th...Ben its in Ofallon,MO so if you're around you better check it out!

I may try to check out this show pending my schedule at that time. How long of a drive are we talking from Illinois (northwest burbs)? It would be cool to finally meet some of the people I exchange typed words with!

[RUBICON19]

I apologize for being a hermit lately on the board's. I've had quite a bit going on and I believe everything is starting to level off. I haven't skipped a beat in the gym so all is going well with the bulk. I've had a shoulder issue that I'm currently having taken care of as we speak. I have a strained A/C joint and had my first rehab session today. The Dr. said that I caught it early enough that it shouldn't be difficult to nip it in the butt. So, I'm positive that in 2-3 weeks I can start building it back better than it was. He didn't give me any restriction's other than train by the way my shoulder is feeling. This was a huge load taken off my back!!! I'm more than likely going to be at the show with you Bill. I'll be getting with you in regard's to what's going on. Looking forward to seeing you again as well Grace!!! No glute's at the moment but be sure to stand by for 08'. I will be bringing an actual anatomy chart to Peoria on May 3rd. Maybe the judges can decide now on who will place 2nd. Ben, looking amazing still!!! Keep it up and don't let up. I'm back in the game and ready to roll !!!!

No apology needed. The spirit of Semper conditioning was still lingering in the air everytime I opened this board up! Welcome back bro.. Strong recovery!

[billfinkbiner]

I may try to check out this show pending my schedule at that time. How long of a drive are we talking from Illinois (northwest burbs)? It would be cool to finally meet some of the people I exchange typed words with!

OFallon, MO, is a western suburb of St. Louis which would put Grace half way between you and here.

Or only a couple of hours if you go from O'Haire to Lambert.

[DJINN]

OFallon, MO, is a western suburb of St. Louis which would put Grace half way between you and here.

Or only a couple of hours if you go from O'Haire to Lambert.

Thanks! :)

[semper27]

Hey Ben I know what therapy is like. I've been in physical therapy for 2 months now on a bulging disk in my lower back. Just hang in there. I haven't been able to do leg presses or squats for 6 months and just Wednesday I did them both w/no pain. So stick with it and it'll all pay off! And I can't wait to see you in Ofallon. Are there any good places to eat around there after the show? I'm thinking Cheesecake factory for the next day, but I think the closest one is in Hazelwood.

I also decided to get Laynes help for the next show. Its so nice not to have to worry about if I'm eating the right or wrong amount of food. But its going to be really nice when the final 2 weeks come and he's there to let me know what to do. Last time I didn't have a clue!
Thanks for stoppin by Grace. I thought you looked amazing at the Peoria show. Can't wait to see what you are bringing this time around. I've had a couple session's of therapy and can already tell a huge difference in the way it feel's. I'm confident that I'll be ready to roll when prep time come's along.


I would say welcome back but in all actuality, you were always here in spirit. Good to hear that the therapy has kicked off. Your shoulder will be better than before after you finish. If you are not working tonight, give me a holla.
Yeah man... You've helped me more than you know these past couple of weeks, with everything. I am thankful to know you! NOW GO TAKE WHAT'S YOUR'S !!!!

[semper27]

No apology needed. The spirit of Semper conditioning was still lingering in the air everytime I opened this board up! Welcome back bro.. Strong recovery!
Much appreciated man! I'm in recovery mode and the shoulder should be much better in a couple of weeks. Can't wait to start prep.... Lookin like November time frame. Stand by for this !

[DJINN]

Glad to hear that therapy is going well and that you are still on track for a November'ish precontest start. Not to add any pressure, but you realize that all eyes are gonna be on you to see "how the hell can this guy out-do the conditioning he brought to the stage last time around." I have no doubts that you are gonna be one scary dude when you next step on stage.

BTW: I have not found any OCB shows as of yet that occur prior to the NGA show in Peoria, however I am highly considering trying an INBF show prior to the NGA show. Nothing locked in yet, but anything a week or two out from the NGA would be perfect.

Keep the focus razor sharp and enjoy the bulk! Stay on top of that AC rehab and proceed safely. The number one goal for all of us each time we step in the gym is to walk out without an injury.

[semper27]

Glad to hear that therapy is going well and that you are still on track for a November'ish precontest start. Not to add any pressure, but you realize that all eyes are gonna be on you to see "how the hell can this guy out-do the conditioning he brought to the stage last time around." I have no doubts that you are gonna be one scary dude when you next step on stage.

BTW: I have not found any OCB shows as of yet that occur prior to the NGA show in Peoria, however I am highly considering trying an INBF show prior to the NGA show. Nothing locked in yet, but anything a week or two out from the NGA would be perfect.

Keep the focus razor sharp and enjoy the bulk! Stay on top of that AC rehab and proceed safely. The number one goal for all of us each time we step in the gym is to walk out without an injury.
I'm really, really looking forward to the prep! I love the challenge/pressure of out doing my previous condition. Just hope my right shoulder fills back out in time. lol We don't need a lopsided crab m/m. It will be a blast for sure.

[mass_chaos]

Just had to bump this up Bro!!!

[ben2285]

How's everything goin Ben?

[Beast]

Injuries suck! Stick with the physical theraphy Ben and you will recover fine.

[semper27]

I apologize to everyone for not posting regularly as of late. I've had several personal issues that were very important to me and finally getting through them. My AC strain is getting better but still has a bit to go. My affiliation / sponsorhip with Scivation has been terminated, as of today, due to my lack of posting. I thank everyone who has followed me thus far and look forward to stepping on stage in 08'.

[ChokeOnStrength]

Semper is and always will be one shredded mofo! and in 08, will be one HUGE shredded mofo

[semper27]

Hey on a good note... This is just fuel to the fire. You know how I roll!

[ben2285]

Hey Ben, how's everything goin man? Wanna make sure your still alive and kickin ass!

[semper27]

I'm doing great ben. Hittin it very hard and packin on the lean mass. Hit a pr on skull crusher's a couple of day's ago. 175 x 7. Shoulder is much much better but dealing with some stiffness. I'll be posting a video soon.

[ben2285]

I'm doing great ben. Hittin it very hard and packin on the lean mass. Hit a pr on skull crusher's a couple of day's ago. 175 x 7. Shoulder is much much better but dealing with some stiffness. I'll be posting a video soon.

Thatta boy buddy! Keep it up, I'm going to be checking in on you and I expect to hear results regularly. Ben 1 & 2 = UNSTOPPABLE :D

[deags]

Semper -

As always, providing a booster to any of us that are feeling a little run down from all the training and dieting and so forth - makes me want to leave work and hit the gym!

Wait, I can't leave yet - damn!

Glad to see you are on the mend! I partially tore a pec 7 months ago, but within 4 months, I was back at almost full strength. Good luck with the rehab!

Mike

[semper27]

It's been a long while since I've posted anything and I'm finally back on track with life! I apologize to everyone! I've had several personal issue's that are now taken care of, along with a shoulder injury (strained AC joint) that is almost 100%. I'm still babying it but moving some decent weight without any pain. There is still a bit of stiffness but it's going away slowly. I can say that I have not skipped a beat in the gym and I've been following the board's regularly. I'm still in my ON-season bulk and very happy with the progress that I've made. I'm currently weighing 203-205 and haven't lost complete sight of my abs. Not sure what my exact bodyfat is at the moment but I'm quite sure that I'm not obese! Yesterday I set a new PR on squat's... 400 X 5 and 415 X 3. I felt I had more in the tank but believe that slow and steady will win the race. I will be posting on a regular basis again, much like my previous "50 Day's Out" thread. I will definately have a short video tomorrow of me trying for a new PR on Rack Chin's. I'm fired up just thinkin about it! My focus has been awesome lately and I credit VA_New_Guy (Shawn) for keeping me in check and motivating me while I haven't been posting lately. As for my next venture to the stage....Well, 3.0 is still in the making. I had planned on a May 3, 08' show but believe I will continue to bulk for a while longer. The plan is to be stage ready for July/August time frame. I'm on a mission!!!

Here is a recent pic of the leg's as of a few minute's ago!

[mass_chaos]

Damn Bro, you look like you are in the middle of prep. Legs look awesome!!!!!! I guess you are the "Natural Truth"!!!!!

[semper27]

All I can say bro is my competition best be ready! I KNOW I WILL!!! We definately need to get our show date lined out and set up. I'll be in STL at the GateWay's to steal some motivation from Bill... His fellow competitor's better be ready because he is going to be deadly! I'll be his camera man again!!!

[Jrich54338]

Semper,
Your Legs Look better then mine and I am 2 weeks out, your unreal man. I guess it pays to eat clean during the off season. Unreal

[mass_chaos]

Ben,

I had to comment on this again. Bro, you have to be sick in your head to look that awesome, this far out. I commend you!!! All BS aside, you have just lit a new fire under my azz. I'm 2 years behind. Awesome work Bro!!! Keep it up!!!!!!!!

[semper27]

Semper,
Your Legs Look better then mine and I am 2 weeks out, your unreal man. I guess it pays to eat clean during the off season. Unreal

I've been following your thread for a while now. You are looking fantastic and will tear it up!!! Thank's for posting!

Ben,

I had to comment on this again. Bro, you have to be sick in your head to look that awesome, this far out. I commend you!!! All BS aside, you have just lit a new fire under my azz. I'm 2 years behind. Awesome work Bro!!! Keep it up!!!!!!!!

I'm happy that somethin sparked!!! YOU are NOT behind so get that out of your brain housing group! We both know what we've got to do, now let's do it. You are the only person that can beat you...remember that.

[ChokeOnStrength]

The inspiration himself, semper, has returned!

This is so awsome, all the animals are coming back and in full force, ready to show what they are here to do. All of this is really pumping me up!!! I cannot wait to get on the same level as you guys, in a few years.

Welcome back, and show us how it's done. By the way, your legs are insane.

[semper27]

I cannot wait to get on the same level as you guys, in a few years.

DO NOT Sell YOUR SELF SHORT! You have a great physique. Keep hittin it hard and keep the focus sharp.

[billfinkbiner]

Ben it's great to have you back!!!! You are an inspiration to many. Your legs are just SICK. You could probably take the stage next weekend and still dominate mid bulk. Your presence here is helpful to many. You'll be going pro next year. Just pick the show and drive staight through until they hand you the overall title.

[semper27]

Ben it's great to have you back!!!! You are an inspiration to many. Your legs are just SICK. You could probably take the stage next weekend and still dominate mid bulk. Your presence here is helpful to many. You'll be going pro next year. Just pick the show and drive staight through until they hand you the overall title.

Yes Sir, I'm very happy that everything is pretty much normal for me again. Sometime's life has unexpected turn's and it take's time to pull through. Life is similar to bodybuilding in the aspect that it is a continuous learning process. I've watched your progress daily since the ShowMe's and it has motivated me quite a bit. I greatly appreciate your support. It truely mean's a lot! Be ready for some loudness in the audience is all I can say!!! You know exactly what to do and you've traveled a long road. Lookin forward to seein you shine.

[semper27]

Had one hell of a workout today. No video of the rack chin's due to a camera malfunction but will be rectified next time. I recently added weighed rack chin's in to my back routine a couple of week's ago and achieved a new PR today with 115 X 10, previously 100 X 10. I really like the feel of these and it's a good change up from doing regular weighted pullup's. I'll continue to implement these until I plateau and then switch it up again. I've been utilizing D-Ring handles for both close grip pull down's and seated row's. I feel there is a slight difference in the feel while using the D-ring's opposed to the standard V-grip handle. Just a preference of mine.

Here's what went on:

Back:

Rack Chin's: 3 x 10 (finishing up with 115 x 10)
Close grip pull down's with D-Ring's: 3 x 15
T-Bar Row: 3 x 12
Seated Cable Row with D-Ring's: 3 x 15

Chest:

Flat Dumbbell Press: 3 x 10 (finished with 115's for 6 and dropped down to 100's to get the last 4. Right shoulder is still in recovery mode for strength)

Incline Hammer: 3 x 12
Incline/Decline/Flat Flye's: 3 x 12 (one set each, focusing on stretch and contraction)

Overall I was very pleased with how the workout went. Got an awesome upper body pump. (took my Vaso before the workout :) Shoulder strength isn't what it was but I'm slowly creeping the number's back up.

[deags]

Had one hell of a workout today. No video of the rack chin's due to a camera malfunction but will be rectified next time. I recently added weighed rack chin's in to my back routine a couple of week's ago and achieved a new PR today with 115 X 10, previously 100 X 10. I really like the feel of these and it's a good change up from doing regular weighted pullup's. I'll continue to implement these until I plateau and then switch it up again. I've been utilizing D-Ring handles for both close grip pull down's and seated row's. I feel there is a slight difference in the feel while using the D-ring's opposed to the standard V-grip handle. Just a preference of mine.

Here's what went on:

Back:

Rack Chin's: 3 x 10 (finishing up with 115 x 10)
Close grip pull down's with D-Ring's: 3 x 15
T-Bar Row: 3 x 12
Seated Cable Row with D-Ring's: 3 x 15

Chest:

Flat Dumbbell Press: 3 x 10 (finished with 115's for 6 and dropped down to 100's to get the last 4. Right shoulder is still in recovery mode for strength)

Incline Hammer: 3 x 12
Incline/Decline/Flat Flye's: 3 x 12 (one set each, focusing on stretch and contraction)

Overall I was very pleased with how the workout went. Got an awesome upper body pump. (took my Vaso before the workout :) Shoulder strength isn't what it was but I'm slowly creeping the number's back up.


Coming from someone who has overcome an injury himself ( I partially tore my left pec back in January), it feels great to be getting the strength back. You are on the mend! Awesome job - marveling over the rack chins! Gotta try them myself, but being just 3 weeks out, I will wait until after my show! Just another great thread to keep me motivated!

Mike

[semper27]

Coming from someone who has overcome an injury himself ( I partially tore my left pec back in January), it feels great to be getting the strength back. You are on the mend! Awesome job - marveling over the rack chins! Gotta try them myself, but being just 3 weeks out, I will wait until after my show! Just another great thread to keep me motivated!

Mike

Thanks for posting man! From the look's of your pic's, I'd never had guessed you had a pec inury! Talk about overcoming an injury!!! You are looking like an anatomy chart and I'm really looking forward to seein your show pic's. Stay focused with what you've set out to do and go take what you've earned! Outstanding job brother!

[RUBICON19]

DAYUM Bro!!!!!! Lets go back and look at those legs! Now do they look like they are in the off season? I THINK NOT!!!!! HOLY "S"!! Great work!

[Quelly]

It's been a long while since I've posted anything and I'm finally back on track with life! I apologize to everyone! I've had several personal issue's that are now taken care of, along with a shoulder injury (strained AC joint) that is almost 100%. I'm still babying it but moving some decent weight without any pain. There is still a bit of stiffness but it's going away slowly. I can say that I have not skipped a beat in the gym and I've been following the board's regularly. I'm still in my ON-season bulk and very happy with the progress that I've made. I'm currently weighing 203-205 and haven't lost complete sight of my abs. Not sure what my exact bodyfat is at the moment but I'm quite sure that I'm not obese! Yesterday I set a new PR on squat's... 400 X 5 and 415 X 3. I felt I had more in the tank but believe that slow and steady will win the race. I will be posting on a regular basis again, much like my previous "50 Day's Out" thread. I will definately have a short video tomorrow of me trying for a new PR on Rack Chin's. I'm fired up just thinkin about it! My focus has been awesome lately and I credit VA_New_Guy (Shawn) for keeping me in check and motivating me while I haven't been posting lately. As for my next venture to the stage....Well, 3.0 is still in the making. I had planned on a May 3, 08' show but believe I will continue to bulk for a while longer. The plan is to be stage ready for July/August time frame. I'm on a mission!!!

Here is a recent pic of the leg's as of a few minute's ago!

glad to see you back to bloggin....and got damn man! those legs are insane for offseason....I'm impressed!

[semper27]

Today was my 2nd leg day of the week. More volume today and one hell of a pump. Gotta love VasoXplode! The intensity was through the roof and came very close, a couple of time's, to losing my breakfast. Started off with deeeeeeeeep hack squat's and finished with 5 plate's, a 10 and a 5 on each side for 9 reps. Slowly but surely I'll inch my way to 6 plate's for ten rep's. Baby step's...

Here's the scoop:

Hack Squat's: 3 x 10 (3rd set, only got 9)
Front Squat: 2 x 12 (did these on the Smith Machine)
Leg Extension: 3 x 15
Stiff Legged Deads: 3 x 10 (Hammer Strength)
Double Leg Curl's: 3 x 15
Standing Calve: 2 x 15
Seated Calves: 2 x 25

[ChokeOnStrength]

Sick workout, I bet that burned like hell is hot.

[semper27]

Today was the beloved shoulder and arm day. I'm still overcoming the shoulder issue and it seem's to be getting a bit stronger with each workout. Stiffness is still somewhat present and the pain has almost completely subsided. I've been utilizing our Hammer Strength shoulder press machine as my main shoulder movement. It allow's a more stable feel and a more controled movement. I will eventually ween myself off of this and get back to dumbbell presses. I supersetted bi's and tri's and kept my rest period's fairly short. Overall this was a great workout and the pump I was after was achieved. FOCUSED!!!

In a peanut shell:

Hammer Strength Shoulder Press: 3 x 10
Free Motion Side Lateral's: 2 x 12 (slow and controlled)
Bent Over Dumbbell Lateral's: 2 x 12
Heavy Dumbell Shrug's: 2 x 8 (held at peak contraction x 3 secs)

Cambered Bar Curl's: 4 x 10
Over Head Tricep Extension: 4 x 10
Preacher Cable Curl's: 2 x 15
Reverse Grip Press Down: 2 x 15

Tomorrow will be a day of rest and recovery and will be rockin it again with an Upper body power day on Monday.....

[semper27]

It's Monday and the beginning of my workout week! Today was an entire Upper Body Power day, one of my longest day's of the week at the gym (approx. 75 min. total) The workout went very smooth and was very intense to say the least. The pump created was unbelievable and my vascularity was all over the place for some reason. Perhap's vaso is responsible for that!!! My shoulder felt stronger today than last week so I pushed it a little more and had no issue's other than the continued stiffness. I stepped on the scale this morning at 206.5. That's 1 1/2 lbs heavier than last week and had to step on the scale several time's to make sure I wasn't seeing things.:) I've never been this heavy and still pretty lean. I still have vascularity in my oblique's and lower lat's with some visible ab's and a hint of glute striation's. I must say that I am very pleased with how "ON" season bulk is going. My current macro's are 225g Protein, 400g Carbs, 70g Fat. I'm going to continue this routine for a couple of more week's and then it will be time to mix thing's up again. I'm not sure when exactly I will run a "mini" cut at this point as I'm still fairly lean. 08' and 3.0 are just around the corner. BE READY.... I WILL!!!

The Scoop:

Brace Dumbbell Row's: 3 x 8 (finished with 95 lb dumbbell's) PR*
Rack chins: 3 x 10
Seated Cable Row's: 3 x 12

Incline Dumbell Press: 3 x 8 (finished with 110's)
Cable Crossover's: 2 x 12

Hammer Strength Shoulder Press: 3 x 10
Cable Side Lateral's: 2 x 12

Arm's (supersetted)
Incline DB Curl's: 2 x 8
Skull Crusher's: 2 x 8
Machine Preacher's: 2 x 10 (finished with 175 x 10)
Reverse Cable Pressdown's: 2 x 10

[ChokeOnStrength]

Great news about your shoulder feeling better and better. And looks like you had one hell of an insane workout.

Mind if I ask what Rack-Chins are?

[Blimp2Pimp]

Great news about your shoulder feeling better and better. And looks like you had one hell of an insane workout.

Mind if I ask what Rack-Chins are?

thanks for listening brotha' ;)

I think I mentioned rack chins to you a while back. It's when you set a bench on the other side of a smith machine, or barbell, you use the barbell as your leverage, you pull your body towards it. Set the bench about 3 ft away from the smith, put your heels on the bench, lie under the bar, holding it with your hands. Now squeeze your shoulder blaze together, this will bring you towards the bar, hold for a slow negative on the way down, that is a rack chin!

[mass_chaos]

It's Monday and the beginning of my workout week! Today was an entire Upper Body Power day, one of my longest day's of the week at the gym (approx. 75 min. total) The workout went very smooth and was very intense to say the least. The pump created was unbelievable and my vascularity was all over the place for some reason. Perhap's vaso is responsible for that!!! My shoulder felt stronger today than last week so I pushed it a little more and had no issue's other than the continued stiffness. I stepped on the scale this morning at 206.5. That's 1 1/2 lbs heavier than last week and had to step on the scale several time's to make sure I wasn't seeing things.:) I've never been this heavy and still pretty lean. I still have vascularity in my oblique's and lower lat's with some visible ab's and a hint of glute striation's. I must say that I am very pleased with how "ON" season bulk is going. My current macro's are 225g Protein, 400g Carbs, 70g Fat. I'm going to continue this routine for a couple of more week's and then it will be time to mix thing's up again. I'm not sure when exactly I will run a "mini" cut at this point as I'm still fairly lean. 08' and 3.0 are just around the corner. BE READY.... I WILL!!!

The Scoop:

Brace Dumbbell Row's: 3 x 8 (finished with 95 lb dumbbell's) PR*
Rack chins: 3 x 10
Seated Cable Row's: 3 x 12

Incline Dumbell Press: 3 x 8 (finished with 110's)
Cable Crossover's: 2 x 12

Hammer Strength Shoulder Press: 3 x 10
Cable Side Lateral's: 2 x 12

Arm's (supersetted)
Incline DB Curl's: 2 x 8
Skull Crusher's: 2 x 8
Machine Preacher's: 2 x 10 (finished with 175 x 10)
Reverse Cable Pressdown's: 2 x 10


Now this explains why you look like you are in contest shape. Man your workouts are great. Keep doing what you are doing, you have people that look up to you, envy you and some that are just plain jealous. Me, I'm motivated by you!!!!!

[str8flexed]

i was privy to a teaser offseason pic sent over. dude is 206 with veins in his obliques. Not good news for his competition... not at all :D

[semper27]

Yes Sir, the shoulder is recovering nicely. Dr. appointment next week to check it out again.


Now this explains why you look like you are in contest shape. Man your workouts are great. Keep doing what you are doing, you have people that look up to you, envy you and some that are just plain jealous. Me, I'm motivated by you!!!!!
I love Natural Bodybuilding bro. I just try to do the best with what I've got and strive to take it up to a different level for when show time come's around. It make's me proud that you say I motivate you but "YOU" push me. I'm highly doubt anyone is envious. Anyone can do anything that they set their mind to!


i was privy to a teaser offseason pic sent over. dude is 206 with veins in his obliques. Not good news for his competition... not at all :D
If I have anything to do with it.... you will be my competition some day. :) Just tryin to bring a better me in 08'.

[deags]

Yes Sir, the shoulder is recovering nicely. Dr. appointment next week to check it out again.


I love Natural Bodybuilding bro. I just try to do the best with what I've got and strive to take it up to a different level for when show time come's around. It make's me proud that you say I motivate you but "YOU" push me. I'm highly doubt anyone is envious. Anyone can do anything that they set their mind to!


If I have anything to do with it.... you will be my competition some day. :) Just tryin to bring a better me in 08'.

Semper -

I agree 100% with you! You are right, anyone CAN do anything they set their minds to - you hit the nail on the head because most of us are living proof to this testament.

That's just plain good stuff!

Mike

[semper27]

Semper -

I agree 100% with you! You are right, anyone CAN do anything they set their minds to - you hit the nail on the head because most of us are living proof to this testament.

That's just plain good stuff!

Mike

Thank's for the post, man. It's great to have you post here. You are proving the "anyone can do anything they set their mind to" as we speak. I smell a pro card in the air!!! DO IT TO IT brother!

[semper27]

On my way to the gym this morning, I wasn't quite sure how today's Leg workout would play out. I felt really good and got plenty of rest. My diet has been completely on target and haven't had a cheat in quite a few week's. My mind was definately in it. Last night all I could think about was tearin the leg's up. I had set a goal of hittin 405 X 5 by X-mas and last week I nailed 400 X 5 and 415 X 3. So, even though I hit those particular number's, I knew I wouldn't be satisfied until I put up 405 X 5. Well, the mission set forth was accomplished and was very happy with the depth/form for all 5 rep's. My new goal is to hit 440 X 5 with solid depth and form by X-mas. I have plenty of work ahead of me but am certain that the goal will be met.

Today's Damage:

Squat: 3 x 5 (final, 405 x 5)
Leg Ext: 3 x 10 (3 sec. pause @ peak contraction)

Stiff Legged Dead's: 3 x 6 (final, 4 plate's each side)
Leg Curl: 2 x 15 (one narrow, one wide)

Standing Calve: 3 x 12
Seated: 1 giant drop set... 5 plate's and a 25

[mass_chaos]

On my way to the gym this morning, I wasn't quite sure how today's Leg workout would play out. I felt really good and got plenty of rest. My diet has been completely on target and haven't had a cheat in quite a few week's. My mind was definately in it. Last night all I could think about was tearin the leg's up. I had set a goal of hittin 405 X 5 by X-mas and last week I nailed 400 X 5 and 415 X 3. So, even though I hit those particular number's, I knew I wouldn't be satisfied until I put up 405 X 5. Well, the mission set forth was accomplished and was very happy with the depth/form for all 5 rep's. My new goal is to hit 440 X 5 with solid depth and form by X-mas. I have plenty of work ahead of me but am certain that the goal will be met.

Today's Damage:

Squat: 3 x 5 (final, 405 x 5)
Leg Ext: 3 x 10 (3 sec. pause @ peak contraction)

Stiff Legged Dead's: 3 x 6 (final, 4 plate's each side)
Leg Curl: 2 x 15 (one narrow, one wide)

Standing Calve: 3 x 12
Seated: 1 giant drop set... 5 plate's and a 25



Everything looking good Bro!!! That 405 x 5 and 415 x 3 will be no problem. If I were a betting man, I would say that you will hit those numbers before Thanksgiving!!!!

[semper27]

Hey bro.... re-read the post....lol I already hit 405 x 5 and 415 x 3!!! New goal's bro....new goal's... :)

[billfinkbiner]

On my way to the gym this morning, I wasn't quite sure how today's Leg workout would play out. I felt really good and got plenty of rest. My diet has been completely on target and haven't had a cheat in quite a few week's. My mind was definately in it. Last night all I could think about was tearin the leg's up. I had set a goal of hittin 405 X 5 by X-mas and last week I nailed 400 X 5 and 415 X 3. So, even though I hit those particular number's, I knew I wouldn't be satisfied until I put up 405 X 5. Well, the mission set forth was accomplished and was very happy with the depth/form for all 5 rep's. My new goal is to hit 440 X 5 with solid depth and form by X-mas. I have plenty of work ahead of me but am certain that the goal will be met.

Today's Damage:

Squat: 3 x 5 (final, 405 x 5)
Leg Ext: 3 x 10 (3 sec. pause @ peak contraction)

Stiff Legged Dead's: 3 x 6 (final, 4 plate's each side)
Leg Curl: 2 x 15 (one narrow, one wide)

Standing Calve: 3 x 12
Seated: 1 giant drop set... 5 plate's and a 25

DAMN!!! No wonder your legs still look stage ready!!! See you Saturday!!!

[mass_chaos]

Hey bro.... re-read the post....lol I already hit 405 x 5 and 415 x 3!!! New goal's bro....new goal's... :)



My bad Bro, I guess Duty has my reading all jacked up. As a matter of fact i remember talking about that on the phone. Slow down so that I can catch up.

[semper27]

My bad Bro, I guess Duty has my reading all jacked up. As a matter of fact i remember talking about that on the phone. Slow down so that I can catch up.

I figured that duty had your brain housing group disoriented! lol You say slow down ??? That doesn't even register in my brain!!! Maybe I should remind you with one of my all time favorite quote's... Motivate me bro!!!

"My face is set, my gait is fast, my goal is Heaven, my road is narrow, my way is rough, my companions are few, my guide is reliable, my mission is clear. I cannot be bought, compromised, detoured, lured away, turned back, diluted, or delayed. I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate... at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up, shut up, let up, or slow up."

[Jrich54338]

Hey bro.... re-read the post....lol I already hit 405 x 5 and 415 x 3!!! New goal's bro....new goal's... :)

I wish I was in the amazing business

[semper27]

I wish I was in the amazing business

You confused me on this one?!?!? :)

[semper27]

Wednesday's for me is an off day from hittin the weights. This is currently my only cardio day of the week during my "ON" season bulk and Sunday is a complete rest day. I've strayed away from HIIT on the stationary bike. During my show prep I primarily did HIIT on a stationary bike twice per week on Weds/Sun and had outstanding result's. The past several week's I've strayed away from HIIT and have been doing 30 min. on either the tread climber or stepmill. HIIT is my weapon of choice and I will implement it again eventually during the bulk but want my body to be thoroughly shocked by it once contest prep begin's.

[Jrich54338]

Semp,
So your not gonna perform HIT during your bulk Cycle? I was thinking during my bulk 2 days HIT and some light cardio on other days. But I know what you mean if someone was doing HIT all year round once it was time to cut, the body would be accustomed to that 2 days of HIT already.

[ZMN]

ben, just saw your log (dont know what the hell took me so long)

just skimmed through basically the entire thing, and im lovin it!!

thanks for stopping over to my journal, working with layne myself, its really cool to see how your getting it done with the workouts

subbed for sure!

[deags]

On my way to the gym this morning, I wasn't quite sure how today's Leg workout would play out. I felt really good and got plenty of rest. My diet has been completely on target and haven't had a cheat in quite a few week's. My mind was definately in it. Last night all I could think about was tearin the leg's up. I had set a goal of hittin 405 X 5 by X-mas and last week I nailed 400 X 5 and 415 X 3. So, even though I hit those particular number's, I knew I wouldn't be satisfied until I put up 405 X 5. Well, the mission set forth was accomplished and was very happy with the depth/form for all 5 rep's. My new goal is to hit 440 X 5 with solid depth and form by X-mas. I have plenty of work ahead of me but am certain that the goal will be met.

Today's Damage:

Squat: 3 x 5 (final, 405 x 5)
Leg Ext: 3 x 10 (3 sec. pause @ peak contraction)

Stiff Legged Dead's: 3 x 6 (final, 4 plate's each side)
Leg Curl: 2 x 15 (one narrow, one wide)

Standing Calve: 3 x 12
Seated: 1 giant drop set... 5 plate's and a 25

DAMN! Semper, wow, I am at a loss for words - just incredible strength. Wishing I had a little of that, but the way I look at it is you just have to keep progressing! I am just so impressed by some of the numbers you younger folk put up!

SENSATIONAL - keep moving forward! Your dedication and focus are really awesome!

Mike

[semper27]

Semp,
So your not gonna perform HIT during your bulk Cycle? I was thinking during my bulk 2 days HIT and some light cardio on other days. But I know what you mean if someone was doing HIT all year round once it was time to cut, the body would be accustomed to that 2 days of HIT already.
I've been doing HIIT but currently changing things up just a bit. The amount of cardio needed depend's on how clean of a bulk you are eating in my opinion. I'm eating super clean and that alone is keeping my bodyfat from soaring. Everytime I crave frozen custard, cake, or ice cream.... I tell myself that it will only taste good for a split second. I'm comin for a number one spot!!!


ben, just saw your log (dont know what the hell took me so long)

just skimmed through basically the entire thing, and im lovin it!!

thanks for stopping over to my journal, working with layne myself, its really cool to see how your getting it done with the workouts

subbed for sure!
Glad that you finally made it here!!! I'll try to keep it as interesting as possible. lol


DAMN! Semper, wow, I am at a loss for words - just incredible strength. Wishing I had a little of that, but the way I look at it is you just have to keep progressing! I am just so impressed by some of the numbers you younger folk put up!

SENSATIONAL - keep moving forward! Your dedication and focus are really awesome!

Mike
Progress is what it's all about! With the support that you guy's give... there's no other option! I'm ultra satisfied with the bulk and have 4 to 5 month's left to go. The furnace is blazing Mike. Just tryin to make certain that my competition isn't out working me in the gym or in the kitchen. I'm ready to hear about how you destroyed your competition in your upcoming show!!!

[semper27]

I didn't have a workout partner today but still was able to have an intense workout none the less. Today's focus was back and chest, keeping the rest period's between set's to approx. 30-45 sec's. I was asked by someone at the gym if I was preparing for an upcoming show. Not sure why...but it sure brought a smile to my face. lol Maybe I'm doin somethin right!

Today's Protocol:

Back:
Rack Chin's: 3 x 12
Narrow Grip Pulldown's: 3 x 15 (D-Ring handle's)
T-Bar Row's: 3 sx 12
Braced Incline DB Row's: 3 x 12
DB Pull Over's: 2 x 15

Chest:

Decline DB Press: 3 x 10
Hammer Strenght Incline: 3 x 12
Incline DB Flyes: 3 x 15

[billfinkbiner]

I didn't have a workout partner today but still was able to have an intense workout none the less. Today's focus was back and chest, keeping the rest period's between set's to approx. 30-45 sec's. I was asked by someone at the gym if I was preparing for an upcoming show. Not sure why...but it sure brought a smile to my face. lol Maybe I'm doin somethin right!

Today's Protocol:

Back:
Rack Chin's: 3 x 12
Narrow Grip Pulldown's: 3 x 15 (D-Ring handle's)
T-Bar Row's: 3 sx 12
Braced Incline DB Row's: 3 x 12
DB Pull Over's: 2 x 15

Chest:

Decline DB Press: 3 x 10
Hammer Strenght Incline: 3 x 12
Incline DB Flyes: 3 x 15

But you are prepping for an upcoming show. :D As you know when done right everything we do is for that next show even if it's 52 weeks out.

[semper27]

But you are prepping for an upcoming show. :D As you know when done right everything we do is for that next show even if it's 52 weeks out.

You are CORRECT bro with out a doubt! But the way he said it..... was like he was thought I was preparing for a show that was to take place in a few week's...lol Gotta love it!

[billfinkbiner]

You are CORRECT bro with out a doubt! But the way he said it..... was like he was thought I was preparing for a show that was to take place in a few week's...lol Gotta love it!


Just don't bring any Dream Tan or trunks on Saturday and we'll all be safe.

[semper27]

Just don't bring any Dream Tan or trunks on Saturday and we'll all be safe.

You mean I didn't tell you that I was going to be a suprise entry ???

[deags]

I didn't have a workout partner today but still was able to have an intense workout none the less. Today's focus was back and chest, keeping the rest period's between set's to approx. 30-45 sec's. I was asked by someone at the gym if I was preparing for an upcoming show. Not sure why...but it sure brought a smile to my face. lol Maybe I'm doin somethin right!

Today's Protocol:

Back:
Rack Chin's: 3 x 12
Narrow Grip Pulldown's: 3 x 15 (D-Ring handle's)
T-Bar Row's: 3 sx 12
Braced Incline DB Row's: 3 x 12
DB Pull Over's: 2 x 15

Chest:

Decline DB Press: 3 x 10
Hammer Strenght Incline: 3 x 12
Incline DB Flyes: 3 x 15

That's funny, I am only 2 weeks out and people are just asking me if I am getting ready to do a competition. Normally I have a sweatshirt on and look like a skinny dude, but lately I have been wearing a tank and all of the sudden, everyone is asking! Even with a sweatshirt on, you look like you are getting ready and yes, you are doing something right!

I especially like when the high school and college age kids ask me about nutrition and working out - cracks me up and I blow them away when I tell them I am 41 - old enough to be some of their father's!

Keep it up Ben!

Mike

[mass_chaos]

I didn't have a workout partner today but still was able to have an intense workout none the less. Today's focus was back and chest, keeping the rest period's between set's to approx. 30-45 sec's. I was asked by someone at the gym if I was preparing for an upcoming show. Not sure why...but it sure brought a smile to my face. lol Maybe I'm doin somethin right!

Today's Protocol:

Back:
Rack Chin's: 3 x 12
Narrow Grip Pulldown's: 3 x 15 (D-Ring handle's)
T-Bar Row's: 3 sx 12
Braced Incline DB Row's: 3 x 12
DB Pull Over's: 2 x 15

Chest:

Decline DB Press: 3 x 10
Hammer Strenght Incline: 3 x 12
Incline DB Flyes: 3 x 15

Alright lets stop this modest guy role. You know that you are looking better than most guys look 3-4 weeks out.

[Lando33]

Alright lets stop this modest guy role. You know that you are looking better than most guys look 3-4 weeks out.

I second that one!

[semper27]

Alright lets stop this modest guy role. You know that you are looking better than most guys look 3-4 weeks out.


I second that one!

I wouldn't go that far guy's. I'm trying to stay relatively lean throughout the remainder of my bulk so there will not be a chance for mistake's when prep time come's around. I appreciate the motivation though!!! We are all in this game together!

[semper27]

Today is my second leg day of the week. More volume and less weight... awesome pump. I switched from doing hack squat's to leg presses to give my knee's somewhat of a break. It was a very nice change thing's up a bit and trust me when I say that my leg's felt like rubber when it was all said and done.

Today's Recap:

Leg Press: 3 x 10
Machine Squat: 2 x 12
Leg Extensions: 3 x 15
Leg Curls: 3 x 10
Seated Curls: 3 x 15
Standing/Seated
Calves: 2 x 12 and 2 x 15

I will be attending Bill's show in St. Louis tomorrow morning. Looking forward to seeing him take what's his!!!

[str8flexed]

GO BILL! have fun Ben, root hard for bill for me

[billfinkbiner]

GO BILL! have fun Ben, root hard for bill for me

Thanks, Layne. it's like I said before having Ben in the audience is almost as good as havinghis conditioning onstage. He's a HUGE HELP. Keeps me focused and posing hard. Maybe by '09 I'll be worthy of standing beside him onstage.

[semper27]

As some of you may know, I took a trip up to root Bill on at the Gate Way Bodybuilding show. Bill looked phenomenal, more size and better conditioning than his previous show. This guy is not just an awesome natural bodybuilder but also an awesome person. His stage presence and positive attitude is very admirable and I'm certain that I will have my hands full if we should clash on stage in the year's to come. I'm really looking forward to that day. I congratulate him on taking first in the Submaster's but feel that he should have placed much higher than he did in the open. I'm sure that his fire is blazing and with his drive, he will need to build a trophy room for all the hardware that is coming his way. I am planning a trip to STL to get in some hardcore training session's in with Bill and BIG Nate!!! Picture's will be posted, I guarantee! It will be intense!!!

I took Saturday and Sunday off from training.

[semper27]

After taking Saturday and Sunday off from training I was more than ready to roll this morning and smash the upper body. I felt very strong today and very motivated after attending the show in STL this weekend. Bill and BIG Nate really fired me up! I felt that I moved some pretty decent weight today and the pump was insane. I'm slowly but steadily going up in my number's while keeping sharp focus on form. I weighed in this morning at 207.5. Not planning a mini-cut yet as I feel that I'm still fairly lean. I haven't lost sight of the ab's so I will continue to ride the wave... FOCUSED !!!

The Workout:

Back:
Incline DB Rows: 3 x 8 (finished with 105's PR*)
Rack Chin's: 3 x 10 (finished with 125 DB PR*)
Seated Rows: 3 x 12

Chest:
Decline DB: 3 x 8
Cable Flyes: 2 x 12

Shoulders:
Hammer Strenghth: 3 x 10
Cable Side Laterals: 2 x 12

Arms: (Supersetts)
Cambered Bar: 2 x 8
Skull Crushers: 2 x 8

Preacher Cable Concentration: 2 x 10
Tricep Pressdowns: 2 x 10 (stack plus a 25 lb DB x 2 set's PR*)

[deags]

One thing for sure - you are one FOCUSED individual - thanks for all of your helpful words of encouragement!

Mike

[mass_chaos]

Workouts looking awesome. Congrats on the PR's.

[DJINN]

...that you are back and hitting it hard! Keep up the intensity and stay focused! I'll be checking in on your progress bro!

[Jrich54338]

Semp,
So I was in Amvets tonight keeping my mind occupied looking for pieces of my Halloween costume, and I came across this bad boy thought you would get a kick out of it, well either that or my funny face :)

[semper27]

Semp,
So I was in Amvets tonight keeping my mind occupied looking for pieces of my Halloween costume, and I came across this bad boy thought you would get a kick out of it, well either that or my funny face :)

I wasn't sure what to expect when I opened it up! lol Good stuff and good to go!!! OOOOOOOOOOOORAAAAAAH!!!!

[semper27]

One thing for sure - you are one FOCUSED individual - thanks for all of your helpful words of encouragement!

MikeMike, I appreciate you posting here. You are very inspirational and are a top notch competitor. "Your time" is almost here... Give it your all and bring home the hardware and the card!!!


Workouts looking awesome. Congrats on the PR's.Thank's JJ jr., We are in it to win it, without question. I sincerely thank you for being there and listening to me the past few month's. This ride is going to be a blast!!!


...that you are back and hitting it hard! Keep up the intensity and stay focused! I'll be checking in on your progress bro!Yes SIR!!! Without a doubt, the intensity and focus are greater than ever. Thank's for checking in and looking forward to seeing you post!!! Let's do it !

[semper27]

Had another outstanding leg workout this morning! My partner wasn't able to show but still managed to keep the fire hot and the intensity to the max. I have a Dr.'s appointment in the a.m. in regard's to my shoulder issue. I still have stiffness issue's but the pain is little to none. There isn't pain with any shoulder exercises but it's still a bit off. I keep telling myself that people have come back worse injuries but it still linger's in my mind. I was very satisfied with today's workout and even progressed 5 lb's in squat's for 5 rep's.

Today:

Leg's:

Squats: 3 x 5 (final 410 x 5 PR*)
Extensions: 2 x 10 (3 sec. in peak contraction)
Stiff Legged Deads: 3 x 6
Leg Curls: 2 x 12
Standing & Seated: 3 x 12
Calves 2 x15

[ChokeOnStrength]

Squats: 3 x 5 (final 410 x 5 PR*)


WOW!!!! MONSTER!

[semper27]

Today was a cardio only day at the gym. I did 30 min. on a tread climber and worked up pretty good sweat. I had a shoulder check up this morning and everything is looking good. Strength and range of motion are good to go but I'm still dealing with muscle/joint stiffness. I scheduled a deep tissue massage for tomorrow so hopefully it will work some of it out. If not, I will go to a few therapy session's and see what happen's. Really looking forward to hittin back and chest hard tomorrow!

[billfinkbiner]

Today was a cardio only day at the gym. I did 30 min. on a tread climber and worked up pretty good sweat. I had a shoulder check up this morning and everything is looking good. Strength and range of motion are good to go but I'm still dealing with muscle/joint stiffness. I scheduled a deep tissue massage for tomorrow so hopefully it will work some of it out. If not, I will go to a few therapy session's and see what happen's. Really looking forward to hittin back and chest hard tomorrow!

If the deep tissue massage doesn't help, try and find a therapist that does Thai massage and Shiatzu. I get a combination Thai/Shiatzu massage every other week. It involves a lot of stretching and any time my joints are bad it does wonders.

[semper27]

Had another outstanding workout today! I downloaded some new tune's to my ipod last night and was set for today's workout. Today's volume was pretty good and the pump it created made me feel like I was going to pop! I added in straight bar corner row's with a V-grip handle, to switch thing's up a bit. It seemed to work and my back was blazing! I also did Hammer Strength single arm pull down's. Looking forward to the massage in a couple of hour's.

Today's Recap:

Back/Chest:

Rack Chins: 3 x 12
Hammer Strength
Pull Downs: 3 x 15
Straight Bar
Corner Row's: 3x 12
Braced Incline
DB Rows: 3 x 15
Pull Overs: 2 x 15

Incline DB Press: 3 x 10
Machine Press: 3 x 12
Cable Crossover: 3 x 15

[semper27]

If the deep tissue massage doesn't help, try and find a therapist that does Thai massage and Shiatzu. I get a combination Thai/Shiatzu massage every other week. It involves a lot of stretching and any time my joints are bad it does wonders.

I don't believe we have anything like that locally. May have to make a trip to STL and check it out! It feels like it needs a really good stretch.

[str8flexed]

Had another outstanding workout today! I downloaded some new tune's to my ipod last night and was set for today's workout. Today's volume was pretty good and the pump it created made me feel like I was going to pop! I added in straight bar corner row's with a V-grip handle, to switch thing's up a bit. It seemed to work and my back was blazing! I also did Hammer Strength single arm pull down's. Looking forward to the massage in a couple of hour's.

Today's Recap:

Back/Chest:

Rack Chins: 3 x 12
Hammer Strength
Pull Downs: 3 x 15
Straight Bar
Corner Row's: 3x 12
Braced Incline
DB Rows: 3 x 15
Pull Overs: 2 x 15

Incline DB Press: 3 x 10
Machine Press: 3 x 12
Cable Crossover: 3 x 15

i got a good tune for you Ben

Stemm - Face the Pain

you will like the lyrics

[semper27]

i got a good tune for you Ben

Stemm - Face the Pain

you will like the lyrics

Already beat you to it Layne!!! I added that last night and rocked it this a.m.!

[Jrich54338]

I got a good tune for both of you and whoever else wants to rock it

The Fall Of Troy- What Sound Does A Mastadon Make

[semper27]

I got a good tune for both of you and whoever else wants to rock it

The Fall Of Troy- What Sound Does A Mastadon Make

Good lookin out Jrich!!! That's a hard-ass tune no doubt! Good stuff!

[Jrich54338]

You know who The Fall of Troy is??? Semper im shocked

[ChokeOnStrength]

Good band

[semper27]

You know who The Fall of Troy is??? Semper im shocked


LOL... Didn't until you posted it bro!

[will-work4ANDRO]

i met semper last weekend for the first time, just met him briefly but i must say he was looking very solid. i'll keep checking in on this thread ben, keep kicking ass. since everybody is throwing songs out there, check out the band Droid. anything by them is badass, but "God of Anger" is one hell of a song.

[semper27]

Was a pleasure to meet you as well Andro! You looked great and can't wait to see you in the year's to come!

[semper27]

Had a great workout this morning and didn't have any shoulder pain at all. Still working with the Hammer Strength shoulder press and really beginning to love this machine. I supersetted bi's and tri's and the pump that I was after was very tight! Even banged out a PR* on Tricep press downs. :)

Recap:

Hammer Shoulders: 3 x 10
Cable Side Ltrl: 2 x 12
Reverse Pec Deck: 2 x 12

Cambered Bar: 4 x 10
Overhead Rope: 4 x 10
Cable Concent: 2 x 15
Press Downs: 2 x 15 (1 x 12, stack plus a 45)*

[semper27]

I started off my workout week on the wrong foot. Woke up 30 min. prior to my normal gym time and somehow had an eye lash in the back of my eye that almost made me detatch my eyeball...lol Went to the gym and hit the entire upper body. The workout was good but not great. I felt that I moved some pretty decent weight but felt pretty tired and a bit out of tune. I will definately make it up tomorrow with leg day. Body weight is bouncing between 207 & 210. I am very satisfied with my fat level's so I don't feel a 2 week mini cut is needed at this point. This is week six of this particular protocol and the plan is to change thing's up again starting next week.

Upper Body:

Rack Chins: 2 x 10
Braced DB Row: 3 x 8
Cable Row: 3 x 12 (rest pause set after last set)

Decline DB Press: 3 x 8
Free Motion Flyes: 2 x 12 (awesome contraction's with this machine)

Hammer Shoulder Press: 3 x 10 (no pain in shoulder)
Cable Side Lateral: 2 x 12

Bi's/Tri's supersetted
Alt. DB Curl: 2 x 8
Overhead DB Ext: 2 x 8
Machine Preachers: 2 x 10
Reverse Pressdown: 2 x 10

[str8flexed]

keep rollin' rollin' rollin'. how heavy did you get on your last bulk?

[semper27]

keep rollin' rollin' rollin'. how heavy did you get on your last bulk?

I was 203 at the end of my last bulk. However, I wasn't even close to being this lean. I've never been this lean and this heavy at the same time! Roll baby roll!!!!!!!!!! minus the fat rolls of course :))

[deags]

I was 203 at the end of my last bulk. However, I wasn't even close to being this lean. I've never been this lean and this heavy at the same time! Roll baby roll!!!!!!!!!! minus the fat rolls of course :))


Good for you Ben - this is a secret I am going to have to learn in the off season, getting lean and heavy at the same time!! For right now, I look like a starved caged (with a little bit of muscle) animal, but once the tan comes on, watch out!

Keep up the great work!

Mike

[semper27]

Good for you Ben - this is a secret I am going to have to learn in the off season, getting lean and heavy at the same time!! For right now, I look like a starved caged (with a little bit of muscle) animal, but once the tan comes on, watch out!

Keep up the great work!

Mike

Mike.... You DO NOT look like you are starved!!! HOWEVER, YOU DO INDEED LOOK LIKE AN ANIMAL!!! You are going to do phenomenal at your show. I'm very excited for you. It's your time to shine and present an ulitimate physique that many desire to achieve!!! Very well done!

[deags]

Mike.... You DO NOT look like you are starved!!! HOWEVER, YOU DO INDEED LOOK LIKE AN ANIMAL!!! You are going to do phenomenal at your show. I'm very excited for you. It's your time to shine and present an ulitimate physique that many desire to achieve!!! Very well done!

Thanks for the kind words - really looking forward to it! It seems to be getting better each day as I get closer, my body is changing everyday, it is very exciting - cannot wait to see the final package with a lot of carbs in me, along with about 4 coats of Jan Tana!!

I will let you know how things go early next week.

Mike

[semper27]

As I stated yesterday, I started off on the wrong foot and had a "good" workout. Well, today was makeup day and it was time to move some friggin weight. (for me anyway :)) I went to the gym feeling strong and had complete focus on what I needed to get done. Got the legs warm and it was time to get under the bar. Episode 3 of Layne's webcast kept playing through my mind....specifically what Dave Goodin told him at one of his first show's "if you want bring up your leg's and stay natural, your going to have to learn to tolerate some pain." So I set the ipod to Stemm's, "Face the Pain," and got rollin. On my final set I blew past my previous PR and put up 420 for 5. FOCUSED!

LEGS:

Squats: 3 x 5 (final...420 x 5 PR*)
Extensions: 2 x 10 (complete pause @ peak contraction)

Stiff Legged Deads: 3 x 6
Dbl Leg Curl: 2 x 12

Standing & Seated
Calves: 3 x 12 / 2 x 15

[str8flexed]

As I stated yesterday, I started off on the wrong foot and had a "good" workout. Well, today was makeup day and it was time to move some friggin weight. (for me anyway :)) I went to the gym feeling strong and had complete focus on what I needed to get done. Got the legs warm and it was time to get under the bar. Episode 3 of Layne's webcast kept playing through my mind....specifically what Dave Goodin told him at one of his first show's "if you want bring up your leg's and stay natural, your going to have to learn to tolerate some pain." So I set the ipod to Stemm's, "Face the Pain," and got rollin. On my final set I blew past my previous PR and put up 420 for 5. FOCUSED!

LEGS:

Squats: 3 x 5 (final...420 x 5 PR*)
Extensions: 2 x 10 (complete pause @ peak contraction)

Stiff Legged Deads: 3 x 6
Dbl Leg Curl: 2 x 12

Standing & Seated
Calves: 3 x 12 / 2 x 15

yea!

FACE THE PAIN NO ESCAPE CAN YOU STEP TO THIS?
FACE THE PAIN
FACE THE PAIN
RIP HIM INTO PIECES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

:D

[semper27]

yea!

FACE THE PAIN NO ESCAPE CAN YOU STEP TO THIS?
FACE THE PAIN
FACE THE PAIN
RIP HIM INTO PIECES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

:D


YOU KNOW I'M COMIN!!!!! NO QUESTION!!!!!

[mass_chaos]

Ben,
Bro, i know that you hear me say it all the time but you are a true inspiration to many. Most of all you are an inspiration to me. I would not believe that you could bulk and stay lean at the same time, if I hadn't seen it with my own eyes. That is why I call you "The Natural Truth"

[semper27]

Ben,
Bro, i know that you hear me say it all the time but you are a true inspiration to many. Most of all you are an inspiration to me. I would not believe that you could bulk and stay lean at the same time, if I hadn't seen it with my own eyes. That is why I call you "The Natural Truth"

Thanks for the words Shawn! It truely means a lot coming from you. You are one hell of a natural bodybuilder and a great friend. We both have a plan and we will accomplish our mission!

[ChokeOnStrength]

semp is the man

Straitions during bulks = You know semp is around

[semper27]

semp is the man

Straitions during bulks = You know semp is around

Hey Choke! Thank's for the props brother! I plan on representing the forum's to the best of my ability next year. Have a few more month's left with the bulk and then it's time for some sickness!!!!

[semper27]

This is my body. There are many like it, but this one is mine.
The iron is my best friend. It is my life. I must master it as I must master my life.
The iron, without me, is useless. Without the iron, I am useless. I must master the iron and my mind. I must come in harder, tighter and more conditioned than my fellow competitor who is trying to beat me. I must dig deep within and overcome all obstacles. I will...
The iron and myself know that what counts in this prep is not the amount of weight I can move, the number of reps per set, nor the countless hours of cardio. We know that it is the true desire, dedication and discipline that counts.
The iron is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its strength, its parts, its accessories. We will become part of each other. We will...
Before God, I swear this creed. The true desire, dedication and discipline will define the final product that I bring forth. I am the master of my body and will stop at nothing to capture my dream.

[will-work4ANDRO]

This is my body. There are many like it, but this one is mine.
The iron is my best friend. It is my life. I must master it as I must master my life.
The iron, without me, is useless. Without the iron, I am useless. I must master the iron and my mind. I must come in harder, tighter and more conditioned than my fellow competitor who is trying to beat me. I must dig deep within and overcome all obstacles. I will...
The iron and myself know that what counts in this prep is not the amount of weight I can move, the number of reps per set, nor the countless hours of cardio. We know that it is the true desire, dedication and discipline that counts.
The iron is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its strength, its parts, its accessories. We will become part of each other. We will...
Before God, I swear this creed. The true desire, dedication and discipline will define the final product that I bring forth. I am the master of my body and will stop at nothing to capture my dream.

holy ****, semper you should write a motivational book. very inspiring.

[semper27]

From my "50 Day's" thread...

I will begin by saying that I have learned that the more you think about something and have a vision of what you want to achieve, those thoughts have no choice but to become a reality. I try to banish all negativity from past and present to the best of my ability and allow myself to obtain complete focus on the task at hand. I am very passionate about bringing my best self to any given show. Many get discouraged for the fact that they do not see instantanious results. I, for one, completely understand this particular mindset as I was severely over weight in 2001, weighing an all time high of 262, sporting a 40" waist. When I reached my breaking point and decided to attempt to trasform my dough boy physique, results did not "just" happen over night. I committed myself to consistancy and persistance. Result's take time, whether just trying to lose weight or properly preparing for a bodybuilding event, especially for natural athletes and fitness enthusiasts.

I chose not to live in my residual, captured the desire of my vision and inched towards my goal. I whole heartedly believe the quote, " Your body can achieve what your mind truely believes. I took hold of my vision and refused to let it go. The faster you learn to believe in yourself, the faster other's will believe in you and give you that extra push that may be needed for you to obtain the final product. I have very much learned to believe in my self and believe that my goals are possible, maintaining complete focus on achieving the end result that I desire. You must make it a conviction to succeed!

Each and every one of us are the creator's of our own self. If you want something bad enough, the sacrifices along the way will be minute because of the want and desire is so strong. I have come to realize that we are the solution to our own self. Do not put the blame on other's if you give up on you. Only one person can control your desire and vision and that person is you. You are in complete control of your self, no one else.

I attempt to banish negativity from all angles. It causes nothing but an imbalance of personal perspective and will definately delay or stop any progress that you may have. Negativity can and will degrade the body and promote even more stress than is already present during prep. Focus on positivity and seek positive influences and you will be sure to bring your best self to the stage.

[billfinkbiner]

That's what it's all about. Take control from vision to completion. Leave nothing behind and no choice for the judges. Whether gaining lean mass, or cutting for a contest, the real competition is with the self. We each contain both polarities positive and negative. The time is now for the positive to rule over the negative. The light must and will banish the darkness.

[semper27]

Had an unreal workout today. Great pump!!! Energy was up and the camera lens was zeroed in. Rest periods were minimum and felt like I was gonna pop when I left the gym. Good Stuff! I appreciate everyone here for motivating me. I follow quite a few theads and just wanted to say thanks.

The Recap:

Rack Chins: 3 x 12
Semi Wide Pulldowns: 3 x 12
Corner Bar Row: 3 x 12
Seated Cable: 3 x 15

Decline DB: 3 x 10
Machine Press: 3 x 12
Free Motion Flye: 3 x 15

Check this out!!! Time to Roll!!!

[Lando33]

Pretty awesome Shirt!

[deags]

This is my body. There are many like it, but this one is mine.
The iron is my best friend. It is my life. I must master it as I must master my life.
The iron, without me, is useless. Without the iron, I am useless. I must master the iron and my mind. I must come in harder, tighter and more conditioned than my fellow competitor who is trying to beat me. I must dig deep within and overcome all obstacles. I will...
The iron and myself know that what counts in this prep is not the amount of weight I can move, the number of reps per set, nor the countless hours of cardio. We know that it is the true desire, dedication and discipline that counts.
The iron is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its strength, its parts, its accessories. We will become part of each other. We will...
Before God, I swear this creed. The true desire, dedication and discipline will define the final product that I bring forth. I am the master of my body and will stop at nothing to capture my dream.


Wow - just as I am getting ready to walk on stage Saturday after a long 11 months of preparation and total re-creation of my body - could not of imagined saying it better myself. YOU HAVE OFFICIAALY LIT MY FIRE FOR SATURDAY!

[semper27]

Today I hit the entire upper body and left the gym feeling accomplished! I've never been this heavy (currently 208.5 ) and haven't lost sight of some abs. I'm also stronger than I ever have been. I still have a few month's left with my bulk protocol and absolutely can not wait to begin show prep. However, I still have some growing to do. I try not to set a goal bodyweight for the bulk but think I'll be very close to 220 before it's all said and done. As long as I don't lose complete sight of my abs and glute indentions, I'm good to go. I'm certain that I will be bringing, as promised, Version 3.0, a total different package to 08'.

I will only be posting and notable changes to my workout and protocol, along with any PR's that I break through until show prep begins. I plan on posting a few thought's that have been on my mind in regard's to bodybuilding and staying positive when unseen challenge's come up.

I hope that many of you continue to follow my journey to the 08' stage. I appreciate all the motivation that everyone display's and provides in these forum's and thank every single one of you. Let's get this thang on!!!

[ChokeOnStrength]

Semp, you have no idea how much inspiration I get from just reading your words. It's insane.

This reminds me of something that would most likely be related to your journal.

As well as mentality. "Keep your fears to yourself, but share your courage with others."

That's what I get from reading your journal, we are all human, we have our fears... but we are a special type of human, ones that can look within ourselves, get into that burning place, where the fire rages on. Where our Warriors are born, and expell pure courage. And trust me "Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened."