Mr iForce Dusty Hanshaw...This is how I do it!

[dustyhanshaw]

Got back late from this weekends NPC San Diego Classic. For once it was a relaxing weekend for me because I did not have any clients in the show but my wife had one in the figure open class C. This was their first show working together and only Nicole's second show ever competing so needless to say I was very happy when she won both her class and the overall title.

Here is a pic with Evian and NicoleEvi and Nicole.jpg

[dustyhanshaw]

Quick question...I hate clicking links...how do i manage my attachments here so when I post a pic you can see it in the post without clicking the link?

[dustyhanshaw]

Just finished up a late night arm and abdominal workout. For years I have been an early morning trainer (5:00am) but I am quickly seeing that I like the late night training much better. Obviously I have a lot more strength after having eaten 4-5 meals prior to heading into the gym to train. Today prior to training I had eaten:

M1-
3 scoops iForce Protean
1 cup oats
2 pop tarts

M2-
12oz sirloin
3 cups rice

M3-
10oz ground turkey
2 cups rice

M4-
10oz turkey
2 cups rice

pre workout
1 scoop compete
1 scoop maximize intense
1 scoop Hemavol

Train

Now I am knocking out my post workout shake and will have another 12oz flank and greens before taking my 2 Lights Out and crashing for the night

[Squatticus]

Quick question...I hate clicking links...how do i manage my attachments here so when I post a pic you can see it in the post without clicking the link?

put the link to the pic between [img]link here[/img]

[VaughnTrue]

Quick question...I hate clicking links...how do i manage my attachments here so when I post a pic you can see it in the post without clicking the link?

you need to upload the picture to a website like imgur.com or any other image hosting website, then take the image link itself, and put it between

"[img]" "[/img]"

just remove the " " " "'s

[sharkweek50]

Just finished up a late night arm and abdominal workout. For years I have been an early morning trainer (5:00am) but I am quickly seeing that I like the late night training much better. Obviously I have a lot more strength after having eaten 4-5 meals prior to heading into the gym to train. Today prior to training I had eaten:

M1-
3 scoops iForce Protean
1 cup oats
2 pop tarts

Dusty, Is there a reason you eat the pop tarts and the oats? Do you purposefully want some fast and slow digesting carbs for your first meal? Or is it just because 2-3 cups of oats sucks to eat every morning?

Just curious, thanks man.

[UncleWade]

I don't eat Pop Tarts because I have to, I do it because I back load and I like the taste.

[dustyhanshaw]

Dusty, Is there a reason you eat the pop tarts and the oats? Do you purposefully want some fast and slow digesting carbs for your first meal? Or is it just because 2-3 cups of oats sucks to eat every morning?

Just curious, thanks man.

Typically it is just because to me a carb is a carb but I will admit that during precontest I only eat them when I am getting a higher calorie day because the rest of the time I am starving so I want as much substance as possible so I go back to the 2 cups of oats etc...

[dustyhanshaw]

put the link to the pic between [img]link here[/img]

you need to upload the picture to a website like imgur.com or any other image hosting website, then take the image link itself, and put it between

"[img]" "[/img]"

just remove the " " " "'s

Thanks guys. I literally sat there for five minutes trying to understand why it was not working. #notsosmart

[SoftballNerd]

Thoughts on splitting legs? (quads one day...hamstrings a different day).

[caveycavey]

Thanks guys. I literally sat there for five minutes trying to understand why it was not working. #notsosmart

I had to search the forums for the answer. I have a notepad file with all forum commands and effects so that I don't have to scratch my head anymore.

Never seen confetti pop tarts here.

[dustyhanshaw]

Thoughts on splitting legs? (quads one day...hamstrings a different day).

Chris split them for me because it allows me to give every ounce of energy I have into the one muscle group with no need to "save anything" or to let anything be done half ass because i am exhausted from the first movement.

[dustyhanshaw]

Once again I am out in Venice Ca to train at the Mecca with Chris Cormier. I have only been working with Chris for about two months and have only been in the gym training with him about six times but I have taken everything he showed me and have been putting it all into good use and it is showing on my physique already. As many of you know Chris went to his good friend Dorian Yates when he was considering making a comeback a few years ago and although he never did make it back to the stage he did take a lot of what he learned training with Dorian and has been passing that along with his own variations of his training down to athletes for the last few years at Golds Venice.

Since I have started training with Chris the biggest changes include the fact that my form on a lot of movements is completely different as far as how I set the seat, how I stand, where I focus on the contraction, and even how I let the weight fall into the stretch. He also has me VERY focused on how I move the weight with every rep. Rather than just heaving a crapload of weight around I am very focused on the contraction of each rep, the negative speed, the stretch, and the explosion through the positive portion of the movement. These changes have forced me to really cut back on the weight I am using but so far I am really loving the changes that I am feeling during the workouts as well as the changes I am seeing so far with my physique.

This morning was our first back training day together and although I had already really modified how I was performing each rep from start to finish he still had plenty of changes for me to make with how I positioned my body on each movement. By the end of the workout my forearms were so smoked from all of the rowing that I was literally feeling the weight slipping out of my fingers with each rep.

Now I have about 30 minutes before I need to head back to Golds for a 90 minute posing practice with Chris. I dread this more than anything because like all bodybuilders I am my own worst critic and there is nothing worse than having to pose when you are paste white and in the dead of your off season BUT I also know that presentation is a huge weakness of mine and if I want to see my placings change I had better suck it up and learn how to perform on stage as well as how to present my physique to it's greatest potential.

DH~8

[dustyhanshaw]

Just finished up another successful weekend in Venice training with Chris Cormier. Our final workout of the weekend was delts and like always his way was a ton different than how I had been doing everything. The majority of the changes we just in where I was holding the DB's, machines, or BB's but a couple of the movements I had never done before.

On the smythe press he had me take a lot more narrow grip and keep my elbows facing forward throughout the movement rather than letting them drift outwards. By keeping the elbows in front of me I was keeping the majority of the tension in my front delts. The other alteration was that he set the stoppers so that I could bring the BB down to just about chest level before it would hit the stoppers. At this point he had me take all pressure off of the bar before exploding the weight upwards as hard as I could...squeezing for a two count at the top and then slowly lowering the weight back to the starting position.

As most of you know the first rep on a hammer shoulder press is the hardest rep because you are moving the weight from a dead stop. What we were doing here is activating those "start muscles" by essentially making every rep "the first rep." By the time we were done with our five sets there my delts felt fried and we were just getting started. From there we did 5 sets of machine side laterals, 3 supersets of two variations or rear DB laterals, and 3 sets of a BB rear lateral movement. Needless to say I learned three new movements, two different variations of movements I had already been doing, and because of this I am already feeling the pain set into the muscle.

DH~8

[caveycavey]

I can only Imagine doing sets of dead starts. Doing freestanding BB shoulder presses was immense today and that first one was a killer.

[UncleWade]

Cormier's a boss - I'd love to train in the same gym as you two, but I'd be left in the dust.

[dustyhanshaw]

I can only Imagine doing sets of dead starts. Doing freestanding BB shoulder presses was immense today and that first one was a killer.

You should try it sometime. I do not think it is the way you should always do your pressing movements but it is a great way to shock the muscles with something different. We finished with two drop sets that included forced reps with each weight increment before dropping down to the next.

Cormier's a boss - I'd love to train in the same gym as you two, but I'd be left in the dust.

He has changed a ton since his younger days and I really hope he gets the respect that i know he deserves as a trainer now. IMO he is a guy who can really bring athletes in with something different but at this point he is still only thought of as an athlete.

[dustyhanshaw]

Today is a MUCH NEEDED day off from training. Currently I am not on a set split as far as how many days I train before taking a day off but I never train more than three days straight because to me that tends to hinder workouts if you are training at your highest intensity. My back is beyond smoked from Tuesday's workout with Chris which is great but more importantly it is sore in places it typically is not which I love. My back is no doubt a strength of mine on stage but that does not mean that it has no room for improvement, in fact I think it is one of the most important areas for me because between it, my delts, and my quad sweep I can try and take away the negative attention my waist gets in the front poses.

FF (fun fact)- I love when internet experts comment on a weakness in an athletes physique as if the athlete and their team are not painfully aware of all weaknesses and strengths. In my camp we spend almost zero time discussing what is good with my physique and as much time as possible focused on the areas which are lacking because we know that if we can get the weaknesses better that will impact my overall package in a more positive way than causing further imbalance by putting to much effort into areas that are already strong. That may sound backwards after just having said my back is a strength and we are focused on it but the reason for that is there is only so much I can do to bring my waist down so improving my back in the front shots is something more easily controlled.

DH~8

[dustyhanshaw]

So far Easter has been amazing because all I have done is eat and nap since waking up this morning. I'll be getting in three more meals before training as well as finally having the chance to try my new and improved flavoring system iForce Nutrition Maximize Intense. I would have had it yesterday but after a really late training night Friday I did not have the opportunity to get back to the gym Saturday before heading to my training partners wedding where I was his best man. The wedding was awesome and I really enjoyed spending some time with our friends from the gym in a different environment but tonight it is back to work blasting away at my quads trying to get as much new growth as possible before stepping on stage at the 2013 NPC USA's.

DH~8

[caveycavey]

That's why I like afternoon workouts because I have eaten like 4 meals before I workout.

Tried the coach's oats today after seeing your Costco videos. Pretty tasty. They take longer to prep so I will have to start them earlier.

[dustyhanshaw]

That's why I like afternoon workouts because I have eaten like 4 meals before I workout.

Tried the coach's oats today after seeing your Costco videos. Pretty tasty. They take longer to prep so I will have to start them earlier.

I don't cook mine on the stove so a cup only taken about 3:30 in the microwave. Love those things.

[dustyhanshaw]

Just finished blasting quads and damn was it a good workout. I had my first experience with the newly reflavored iForce Nutrition Maximize Intense and it was delish. As always I mixed it with my Hemavol preworkout and then sipped on the Compete while training. As always the volume on the training was very low but the intensity was very high. We started out with five sets of extensions with a two count pause at the contraction of each rep. The sets were all to 20 reps but only the final two were working sets done to complete failure and even with some forced reps. From there it was five sets of leg press and once again only the final two sets were all out intensity that also included some forced reps. Next up was hack squats and for these the reps were dropped down to 12-15 reps. Did four sets here and by the time these were done I was feeling pretty well smoked so we opted to finish with two additional sets of extensions to failure before crawling out of the gym.

Now I am slamming down my strawberry soda and my Vanilla Cupcake Batter Protean. In about and hour I will eat my final meal of the day and then take my ZMA, Intimidate, and Lights Out before crashing for the night.

DH~8

[dustyhanshaw]

16 weeks out now and excited to finally be starting my dieting down. Thankfully I stayed very lean with such a short off season so at this point the only thing that has changed is that I have started some light cardio and have pulled any extra meals out of my diet. Typically when I diet what I do is diet down by decreasing calories more and more but eventually once my metabolism is really going I end up doing extremely high carb days to keep from losing fullness or size. Some guys have a structured plan for that but in my case we just watch my pics and make these decisions based on how I look. I may be having a high day 0nce a week, twice a week, or possibly only once a month or less. At the end of the day the idea is that we never tell the body what to do but instead we ask it.

Today was quads and I am beyond happy with how much size I am starting to see adding to my quads under the guidance of Chris Cormier. As my most recent quad training video showed I am really focused on controlling the negative portion of my reps, squeezing hard on the contraction of each rep, and exploding through the positive portion of the movement.

DH~8

[dustyhanshaw]

Okay, I am officially six days into prep and here is the starting point on the diet and supplements.

Wake-
1 iForce Dexaprine
2- TT33
1 scoop iForce Compete

Cardio- 45 minutes walking at 3.6mph on a 7% incline

M1-
3 scoops iForce Protean
2 cups oats (I use coaches oats so it is actually 1.5 cups but still equals over 100g carbs)
1- multi vitamin
1 multi mineral

M2-
10oz extra lean ground turkey
2 cups rice
8oz greens
1 platinum enzyme

M3-
10oz chicken (I do this for variety...same as turkey more or less)
2 cups rice
1 platinum enzyme
1 multi vitamin

M4-
10oz extra lean ground turkey
1 cup rice
8oz greens
1 platinum enzyme

M5-
10oz extra lean ground turkey
1 cup rice

pre workout-
1 scoop iForce Compete
1 scoop iForce Conquer

Intra workout-
1 scoop iForce Compete

Post workout-
10oz extra lean ground turkey
12oz greens

M7-
10oz flank steak
12oz greens
1 digest platinum
1 multi mineral

Before bed I take:
2 iForce Lights Out
1 tsp Liquid Chlorophyll

You will notice that for the moment all of my calories and more specifically carbs are "clean" foods. The reason for this is because my metabolism will shoot up soon and I like to have as much volume as possible when getting my calories in. I find that although delish when i eat more breads, and pop tarts I am starving almost immediately following a meal. By using rice the volume is pretty high and for the moment it keeps my stomach satisfied.

As a lot of people who follow me know I stay a lot smaller in the offseason and use my food and supplements to grow into the shows. Doing this not only gives my body a break and makes my everyday life more comfortable but it also keeps me looking better when I am at appearances for iForce Nutrition. Honestly I am the same as any meat head and get a bit self conscious when I am smaller at the big events but in all honesty I know it does not matter how big I look at an event unless it makes me better at my next show. At the end of the day I just feel i will see better results this route than if I had tried to push for a lot more size between Nationals in November and USA's in July...I guess time will tell.

DH~8

[mixteam]

why the enzyme 3 times a day?

[superhombre2k]

1 scoop iForce Conquer

I see what you did there. How does it taste? From what I've read, it will replace Maximize Intense... which I think tastes AWFUL! Also, why no Hemavol?

[dustyhanshaw]

why the enzyme 3 times a day?

I am obsessive about making sure with the amount of food that I eat that I actually am getting the nutrients from it. I have found that I have literally zero gas from the large amount of protein consumption once I started taking the enzymes a little over a years ago.

[dustyhanshaw]

I see what you did there. How does it taste? From what I've read, it will replace Maximize Intense... which I think tastes AWFUL! Also, why no Hemavol?

Yeah, what can I say...I was given a bottle of the FP and it is delish!! Honestly it destroys the Maximize Intense in both flavor and effectiveness.

The Hemovol is out of the loop at the moment for the next three weeks still. Gotta keep my log accurate and I cycle Hemavol so I did not want to start it until 12 weeks out.

[dustyhanshaw]

It never ceases to amaze me just how much my metabolism raises and of course my appetite increases hand in hand as I bring cardio into my training. I don't know about you guys but I personally have to admit that I need to get better about using shorts bursts of cardio in the off season to increase my appetite so that I can intake more food when I am eating for growth.

DO you all agree that adding a bit of cardio in the off season can help with eating and thus gains? If you agree or disagreed I would love to hear your angle on the idea of off season cardio to increase appetite and thus growth.

[dustyhanshaw]

Heading to Venice this weekend to catch up on a little training with Chris Cormier and also do an appearance for iForce Nutrition at a local supplement store. Some of you may know this but I did a short Q and A with Chris Cormier a few trips back when I went to Venice and once again we will be doing the same so if you have any questions you would like to ask him whether it be pertaining to his career or how he is approaching changing my program post them up here so I can add them to our video and I will post the link here once it is up.

Also this weekend we will be not only shooting video for my upcoming DVD but also shooting video for iForceTV's YouTube page. It has been a long time since we got some solid footage up there but we will be shooting on the regular again.

DH~8