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02-03-2013, 06:11 PM #61
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02-04-2013, 05:50 AM #62
- Join Date: May 2010
- Location: United States
- Age: 37
- Posts: 2,354
- Rep Power: 2290
I will have to try those one arm barbell rows. This is something I have never done before, but I bet it is crazy.
This is another reason I love these forums; I learn about all sorts of new lifts.
Great sessions man; keep up the work and good luck with the volleyball class.****GOLD LIST MEMBER****
BIO-SCIENCE INSTITUTE REP
>>ABSolute Fuel<<
>>ABSolute Fuel XTREME<<
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=153059241
Current Logs:
Neogenix Supremacy http://forum.bodybuilding.com/showthread.php?t=152070113
Magnum Instincts http://forum.bodybuilding.com/showthread.php?t=153175441
ROLL TIDE ROLL
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02-04-2013, 03:18 PM #63
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02-05-2013, 04:30 PM #64
CHEST/TRI DAY BABY!!!
Alright so my rest day went AMAZING!!! I ate all day and look full as FUARK today!!! Decided to switch things up for the next 8 weeks and hit everything 2x a week, about to see some great gains I hope. So just to touch on compete and hemavol, The pumps are still great, the taste is great, and the recovery is still very good. these last few weeks will put it to the test though since im going to be hitting it 2x a week.
WORKOUT TIME: chest/tris
warm up.
Flat BB-185x12/205x12/225x12/225x12 ( pause reps)/135x8(pause reps)
Incline BB-135x15/185x8/135x20
Decline machine-no idea on weight but 3 sets for higher reps for a pump.
Pec dec flies-90x12/120x15/135x8 120x8 90x12
1 arm cable pushdowns-30x10/35x10/25x10
TRX dips-2xfailure
O.K. Rest periods were down today and I felt DEAD after I lifted. I just ate my post workout meal and feel good now. Alright so funny story, College girls for NO reason what so ever have decided that yoga pants are the national dress code. Well I was in volleyball today and a noticed a girl was wearing a pair without any underwear on, NOW understand I wasn't checking her out haha and if you've ever seen a girl in yoga pants then you understand that they should wear underwear. Well she was running around ( my team was setting out) and her butt was CRAZY NASTY!!!! Not in a good way either, As in one cheek went one way and the other went the other way. Now I started DIEING just because it caught me off guard well my wonderful fiance asked me what was funny.....It was so awkward to explain what I was laughing at haha. I felt like a lurker haha.
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02-05-2013, 06:52 PM #65
- Join Date: Aug 2010
- Location: Columbus, Ohio, United States
- Posts: 8,954
- Rep Power: 108589
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02-06-2013, 06:29 AM #66
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02-06-2013, 01:19 PM #67
Day 17: BACK/BIS
So I decided that class should wait today and went got an early workout. We weren't doing anything anyway so I was like "hey back day hell yea".Amazing pumps and had a great workout, Barely even sore from yesterday too so thats great!!!
Workout for today:back/bis
warm up.
pullups 5 sets for 15+ reps super set with 135 underhand bb rows.
High machine rows-90x8/135x8/180x8
1 arm BB rows-25x15/75x8/100x8
lat pulls-(close) 160x12/180x12/200x12/(wide)180x12/160x12/140x8
Cable rows-Not sure I had to use a weird pulley and it didnt say the weight.
Cable curls-same type of pulley as ^^^^ so didnt know the weight but 3 sets.
Preachers-45x10/75x10/55x10 45x8 25x4
Great workout today, I had amazing energy and killed it. Im going to up some of my lifts and really murder it soon so STAY TUNED!!
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02-06-2013, 06:32 PM #68
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02-07-2013, 07:08 PM #69
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02-07-2013, 07:21 PM #70
Day 18: Hams/shoulders
Pretty good day today. It was really stressful since I didnt know I had a test AND I had to complete a bunch of other BS work!!! Its ok though because my workout was AMAZING!!! I've upped my carbs and lowered my fats to the lowest Im going to go ( gota keep those fats). I had AMAZING pumps going today I would say I experienced the best pumps I've ever had in my hams and glutes!!! It was crazy and the medial heads of my delts are really starting to get striated and boulderish ( THANK GOD)!!!
Workout for today:SHOULDERS/HAMS!!
Warm up.
1 leg ham curls-40x20/60x20/80x12/100x10
RDLs-135x6/225x8/315x6/405x4 ( glute and hams were PUMPED.....lower back too haha)
laying leg curls-no idea of weight but I super setted it with DB stiff legs (40lbs) for 8 reps.
Machine press-90x12/90x12/135x12 ( keeping it nice and light with low volume since chest is tomorrow)
Cable laterals-15x12/15x12/20x12/25x8 20x8 10x8 ( all reps have a 1 second pause at peak contraction)
45degree incline rear flies-20xfailure/30xfailure/40xfailure 20xfailure ( when you get to failure you continue with partials until your only moving your arms a couple of inches)
Machine laterals-not sure of weight the stickers are off.
Glute ham raises-3x12
Amazing pumps today!!! I know I alread stated this BUT YOU DONT UNDERSTAND!!!! THe pumps today were out of this world!!! Im not sore at all except in the lower lats ( just a little bit). When this stack is up im DEF. going to buy some more!!!
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02-08-2013, 04:59 PM #71
Day 19:chest/tris
Today was great. I ate healthy and the whole day just went by very smoothly. You know, I've been logging this product for almost 20 days and 9 times out of 10 ANY other pre-workout product or pump product would have lost effectiveness but Hemavol really delivers and continues to deliver. The first few days kinda sucked just because I wasn't used to the non-stim pwo but It grew on me fast and I could care less about stims now haha. ANYWAY back too today. I have been trying to shy away from DBs for a while but today all the flat Benches were taken so I hopped on the DBs and it was GREAT!!! I just needed a little break haha. If you guys have a cable press machine in your gym, The kind with the pulleys beside you on arms, then you should try doing incline flies on it because it is BRUTAL!!! ( I probably explained that stupidly haha)
Workout for today!! Chest/tri
warm up.
Flat DB-80x8/90x8/110x6/80x14
Incline BB-135x15/185x12/185x10
Flat DB-40x12/50x12/50x8 45x8 35x8
Incline flies ( on shoulder machine)-40x12/60x12/80x8
CGBP-135x10/135x10/185x6/135x14 ( triceps were dead haha)
Rope pushdowns-Not sure of weight I had to use the crappy cable machine!!! 4 sets though
Calf raises-6xfailure
felt good and strong today!!! Got great pumps!!! All around great day haha. Kinda sad seeing the bottom of the container though I would say I have a good 5-7 workouts left since I used 2 scoops on a few days.
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02-09-2013, 09:26 AM #72
Day 20:back and bis
AGGHH YEAAAA!!! So I was feeling pretty sluggish this morning before my workout so when I got to the gym I warmed up in the sauna, HUGE MISTAKE!!!! Im still sweating and I left the gym about 45 mins ago. It seem like I always sweat like crazy the whole day after the sauna, opens up the pores/sweat glands maybe?? eh anyway. Great workout today, good pumps and good energy after I warmed up.
Workout for today:BACK/BI
warm up.
Pull ups-5x15 ( with 135 underhand BB rows between sets 3-5)
1 arm BB rows-50x8/75x8/110x8 ( it was heavy)
Lat pulls-Neutral grip-160x12/180x12/200x12
BB rows-135x8/135x8/185x8
Lat pulldown ( plate loaded machine)-45x3 (never used this machine and the first 2 reps felt great but the 3rd felt like someone was jabbing a hot poker into my shoulder joint, These just arent for me so I set it out)
Cable rows-180x8/200x8/100x15
DB curls-40x12/45x12/50x9
Cable preachers-45x12/90x12/75x15
Then I hit the stair master and killed it. Not sure of weight this week so I'll check it tomorrow.
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02-11-2013, 01:28 PM #73
Day 21:legs shoulders
Alright I forgot to log yesterday haha, I killed my quads ( I went a little overboard) and my shoulders are feeling pretty dead today ( even with the recovery from compete).
Workout for the day:Quads/shoulders
warm up.
Leg ext.-Not sure of weight but 3 sets of drop sets.
BB lunges-95x20/95x20/135x20/185x16 ( 8 per leg)
Leg press-I had to use 45s and I dont remember exactly how many but 4 sets of at least 12 reps.
Squats-(by this time I was DEAD, The lunges really took it out of me and the leg press didnt help but I kept pushing)-185x10/225x10/275x5/ ( I got pretty mad at myself right here and really started getting pumped up, If you've ever been just raging about a lift and then PR it feels great haha) 275x21 PR BABY!!!
Machine press-90x12/90x12/90x12
Rear delt flies-3 sets to failure-30lbs
Cable laterals-15x12/20x12/30x12/10x20
Pec dec (rear)-90x15/135x15/75x35
BB front raises-I hated these and stopped doing them after the first set
45 degree hanging laterals-45x12/40x12/30x8
Then some posing ( which killed me since I had jello legs haha).
I was in the gym WAY too long and Im really feeling it today. I've decided that shoulders will be heavy on ham day and light on quad day!!!!
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02-11-2013, 05:11 PM #74
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02-12-2013, 06:39 AM #75
I haven't yet but I plan on competing possibly this august, I was going to do a show thats in 14 weeks but I have a little too much on my plate right now but either way I am cutting to the lowest bodyfat possible right now just to see what I really need to bring up the most. Im also training/coaching my workout partner for his first show!!! Just work on it and you'll find what works for you!!!
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02-12-2013, 07:08 AM #76
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02-12-2013, 03:13 PM #77
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02-12-2013, 04:58 PM #78
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02-12-2013, 05:03 PM #79
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02-14-2013, 02:26 PM #80
Alright so Im going to have to put day 22-24 together haha since I was kinda've busy and forgot to log it.
Day22- chest/tri
( was busy and couldn;t get on here so I'll post my workouts,PRs, and how the recovery is going.
Workout for today: CHEST/TRI
Warm up.
Flat BB press-205x8/245x6/255x7 ( PR, Hit it before but these were solid reps).
Incline cable press-100x15/120x12/130x8/150x8 (used the cable shoulder press for this and it feels amazing)
Incline hammer press-90x12/90x12/115x8/75x15
Cable crossovers-Not sure of weight but 4 sets of 12+ reps.
1 arm overhand cable pushdown-15x12/25x12/35x12/50x9 ( PR, I have NO idea how I got this with one arm through a full range of motion.....BUT I DID HELL YEA!!!!)
Pushups-4xfailure
*thats 2 PR's just in that workout, I think thats PRETTY DAMN AWESOME!!!! and the recovery has been great, Not feeling sore at all. I actually missed a day of taking my hema/compete and I REALLY felt it, I didnt have nearly as much energy and It was harder to get a pump!!!
Day 23-back/bis
Warm up.
Pullups-5xfailure (w/ 135lb underhand BB rows between sets 3-5)
1 arm BB rows-25x15/75x10/100x10 ( I wasn't really into it yet and felt kinda weak so I didnt go heavier)
Lat pulls-160(wide)x8/120(close)x15/180(W)x8/120(C)x15/210(W)x8)/100(C)x22
1 arm machine rows-135x12/180x10/225x14 ( PR BABY!!! and I dont wanna hear about how "its a machine it doesnt count blablabla)
BB rows-185lbs for 4 sets of 12 reps ( to get pumped)
Body weight rows 2xfailure
Cable BB curls-Not sure of weight but 3 sets of 12 reps.
Cable preachers-90xfailure/115xfailure/75xfailure
One PR but that was the day I didnt get to take my stuff so it was kinda hard to get warmed up but once I did it was good haha
Day 24-HAMS/SHOULDERS
Now were caught up haha. Today was great. I felt really strong today, the energy levels were high, and It was SOOOO easy to get a pump. The only complaint I have is that one rear delt is a good deal bigger than the other and since im flat benching again I can feel that my front delt is under more stress so either im going to drop that lift or Im going to add in mobility work ( I should anyway).
Workout for today:HAMS/SHOULDERS
Warm up.
Deadlifts-225 (stiff leg)x15/225x15 (stiff)/315(RDL)x5/365x3/405x fail ( I ended up actually pulling a muscle in my abs and missed the lift, Its not bad though I just dont wanna risk it)
Machine press-90x12/115x12/135x12 ( went light)
Cable laterals-15x15/20x12/25x12/25x12 ( 1 sec hold at the top of each rep)
Incline rear delt flies-22.5(couldnt find 20s)xfailure/30xfailure/35xfailure
Cable press-100x12/130x12/150x18 (PR!!!)
Machine laterals-110x15/140x15/150x15 100x10 50x4
Pec dec (rear)- not sure of weight my lifting partner was changing it.
Standing ham curls-80x12/100x12/60x15 110x6
Glute-ham negatives-3x8 negatives
Laying leg curls-3xfailure on 90lbs
Killed it today and I got to workout with a guy who used to own 80% of the gyms in atlanta GA. He was really cool, He has like 30+ trophies for various BBing shows and he has training footage of him and lee haney from back in the day. Pretty cool stuff.
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02-16-2013, 09:00 AM #81
Day 25- CHEST/TRI
Today was a pretty intense workout!!! I tried some new exercises and I felt really strong all the way to the end!!
Recovery is still sky high and I get a pump from pretty much nothing ( as long as I have some sort of carbs before hand). I'll be finishing this out probably sunday or monday so I'll write a final review in this log then go post it on BBing.com and a few other places.
Now for todays workouts:
CHEST/TRI
Warm up.
Incline DB press-80x6/90x6/105x6/110x6/115x6 ( SOOO CLOSE TO 120s!!!!)
Incline machine-90x12/90x12/90x12 ( supersetted with decline 1 arm machine press same weight and reps)
Db flys-50x10/50x12/30x20
Flat machine press-90lbs, 10 reps in the bottom, 10 at the top, and 10 full range of motion, 30 reps total for 3 sets. (weight is fro each hand)
Push ups-BW+90lbsxfailure/bwxfailure
Rope pushdowns-65x12/50x15/50x15
Cable skullcrushers- No idea of the weight here but it said 40lbs BUT it was WAY too heavy to be 40lbs. 3x8
Great workout!!! I LOVE THIS STACK.
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02-18-2013, 08:55 AM #82
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02-18-2013, 11:41 AM #83
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02-18-2013, 04:11 PM #84
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02-18-2013, 06:38 PM #85
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02-19-2013, 08:17 PM #86
I was SUPER skeptical coming into this log since I was so used to stimmed up PWO's but Hemavol and compete DELIVERED big time.
Also I have one last workout before my final review ( which will be tomorrow). I have around a scoop and a half left of hema and a scoop or two of compete so I'll probably just throw them in the compete tub ( after I take out the moisture pack) and mix it up in there haha.
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02-19-2013, 08:30 PM #87
I didnt log day 26 since It got cut super short.
Day 27:CHEST/TRI
Now today was a good day all around. I finished up a math course which means I dont have classes on fridays anymore and Im out of school at 12 ( THANK GOD). Also I would really like to note that throughout this whole log I was really only sore from certain leg days and even then it was no where near as bad as it was prior to starting. I hit chest and tri today, Im down another 3-4lbs AND my lifts are increasing ( not huge amounts but DEF. feel stronger). I also ate chick-fil-A today......OH GAWWDDDDD!!!! I FRIGGIN LOVE CHICK-FIL-A....( wipes mouth) Sorry guys, I get excited about food.
Workout for today: CHEST/TRI
Warm up.
Incline DB press-85x15(PR)/100x12/110x6/120x4 * NOW LET IT BE KNOWN that I could have got another 2-3 reps BUT a women bumped into me MID SET and messed up my mojo.
Incline machine-135x12/180x8/215x8
Cable crossovers-Not sure of weight BUT I realized today that as my weight goes down I cant do nearly as much weight here??? Not because im getting weaker but it feels like I cant stabalize my weight at all.
1 arm cable pushdown-25x12/35x12/50x8
CGBP supersetted with skull crushers(95lbsx12)-135x8/185x8/185x8
Now I tried something new on triceps today, Instead of pushing straight down like you would in a normal cable pushdown I rotated my arm to the side that way my elbow was pointing to the right vs straight back. If any of you have issues with the outer head of your tricep try this out and see how you like it but be warned your ego will take a hit haha.
Also I PR'd HARD on DB presses.
Final review shall be up after my back/bi workout so sad this had to end.
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02-20-2013, 06:00 AM #88
- Join Date: May 2010
- Location: United States
- Age: 37
- Posts: 2,354
- Rep Power: 2290
Sorry guys, I get excited about food.
It's OK man...who doesn't love food. I know I do, and it makes for a hard cut. A lady I work with just brought in three boxes of Krispy Kreme donuts. She had every freaking type known to man. She even had glazed straight from the oven. I got one, took a bite, and then sad, "What the hell, I am going for ripped, and this will not help me get there". I threw the **** away....without her knowledge of course cause that would have been rude. lol
NOW LET IT BE KNOWN that I could have got another 2-3 reps BUT a women bumped into me MID SET and messed up my mojo.
Did you kick her ass? Damn, that is two-three extra reps....that **** don't come easy.
Final review shall be up after my back/bi workout
I am looking forward to this man. I should have my Hemavol order in by the end of the week. I have been having withdrawals. Missin that Pump! lol****GOLD LIST MEMBER****
BIO-SCIENCE INSTITUTE REP
>>ABSolute Fuel<<
>>ABSolute Fuel XTREME<<
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=153059241
Current Logs:
Neogenix Supremacy http://forum.bodybuilding.com/showthread.php?t=152070113
Magnum Instincts http://forum.bodybuilding.com/showthread.php?t=153175441
ROLL TIDE ROLL
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02-20-2013, 06:40 PM #89
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02-22-2013, 09:06 AM #90
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