Mr iForce Dusty Hanshaw...journal to the USA's

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  1. Quote Originally Posted by booneman77 View Post
    Subbed. Loving the insider look at the lifestyle man. Keep up the great work and best of luck with the ride!
    Thanks! I will try my best to keep the updates coming. Be sure if you guys have any questions or suggestions for content that you let me know.


  2. 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
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  3. Subbed!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
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  4. Are these workouts being taped by any chance?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  5. Quote Originally Posted by dustyhanshaw View Post
    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
    This sounds intense. Always looking for creative new techniques for rear delts as they're really hard to isolate and grow. Definitely shoulders are a lagging part for me so I might have to look into some of these techniques more. Another solid post^
    Serious Nutrition Solutions Product Rep - [email protected] .com
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  6. Quote Originally Posted by AZMIDLYF View Post
    Are these workouts being taped by any chance?
    We did not tape any this weekend but we are filming when I am back in Venice the first weekend in May and you will be able to see those videos on iForce Nutrition's YouTube page.

  7. 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

  8. Absolutely...widen the top and bottom of the X and the middle gets less notice.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  9. 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

  10. Did the dog get to hunt Easter eggs?
    Use Code Montego15 for 15% off at milehighkratom.com

  11. Quote Originally Posted by Montego1 View Post
    Did the dog get to hunt Easter eggs?
    Lol, sounds like something i would do. Damn dog has a better life than most humans.

  12. Dusty, are you rice/oats amounts pre-cooked or cooked measurements?
    Serious Nutrition Solutions Representative

  13. Quote Originally Posted by Distilled Water View Post
    Dusty, are you rice/oats amounts pre-cooked or cooked measurements?
    oats are dry measurements and rice is cooked measurements...all meat is cooked measurements as well

  14. Hey Dusty!I'm new to the iForce rep team and just wanted to pop in and say "hi." I'll be following along
    HiTech Representative

  15. Quote Originally Posted by Epolis13 View Post
    Hey Dusty!I'm new to the iForce rep team and just wanted to pop in and say "hi." I'll be following along
    Nice to "internet meet you"...lol. Just getting this rolling but with prep officially beginning next week prior to me heading to Germany for FIBO this will get interesting fast. Welcome to the team.

    DH

  16. 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

  17. Is the foot placement on the narrow side for the press and hack?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  18. Quote Originally Posted by AZMIDLYF View Post
    Is the foot placement on the narrow side for the press and hack?
    Yes, we are doing a more narrow stance at the moment to keep as much focus as possible only on the quads. We are also trying to keep my feet a bit lower on the platform to keep from bringing the hams and glutes into the movements to much.

  19. Quote Originally Posted by dustyhanshaw View Post
    Yes, we are doing a more narrow stance at the moment to keep as much focus as possible only on the quads. We are also trying to keep my feet a bit lower on the platform to keep from bringing the hams and glutes into the movements to much.
    Narrow stances have been what I've been doing this past offseason to bring up the sweep also.. love it.

    Mike
    Hi-Tech Pharmaceuticals Representative

  20. ...I was going to post an image but apparently I need to post 150 times first...ughhhhh

    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

  21. Quote Originally Posted by dustyhanshaw View Post
    ...I was going to post an image but apparently I need to post 150 times first...ughhhhh

    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
    DH, are these on the IForce website?^^^
    Also, are your rep ranges higher now with Chris training you?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  22. Quote Originally Posted by AZMIDLYF View Post
    DH, are these on the IForce website?^^^
    Also, are your rep ranges higher now with Chris training you?
    I cannot post links yet but the videos are all on the iForce Nutrition video page. If you post on my FB fan page wall and ask for the link I can give it to you there.

    Yes, rep ranges for quads and hams are higher now

  23. Thx big man. I will look on the IForce page. I don't FB so no help there...generational thing I guess. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  24. Quote Originally Posted by AZMIDLYF View Post
    Thx big man. I will look on the IForce page. I don't FB so no help there...generational thing I guess. Lol
    Meh, I don't have Facebook either AZ
    Serious Nutrition Solutions Representative

  25. Quote Originally Posted by dustyhanshaw View Post
    I cannot post links yet but the videos are all on the iForce Nutrition video page. If you post on my FB fan page wall and ask for the link I can give it to you there.

    Yes, rep ranges for quads and hams are higher now
    Love following your journey/FB page dusty, you always have great stuff.
    E-Pharm Rep... PM me with any questions or concerns
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