Mr iForce Dusty Hanshaw...journal to the USA's - AnabolicMinds.com - Page 3

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

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  1. dustyhanshaw's Avatar
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    After such a hectic past couple of weeks the wifey decided that it would be a good idea to surprise me with a little day trip up to Sedona here in Az to stay at my favorite secluded hotel and just relax. It is rather impressive how well she has gotten to know not only me but the demands the sport and my travel schedule place on me. Because of that she knew that this weekend would be the perfect opportunity to recharge before jumping on a plane on Wednesday and heading to the UK for the Body Power expo. It was about the most lazy twenty four hours of my life outside of doing my cardio in the morning.

    If you are serious about your bodybuilding long term it is important to learn when it is timely to take those little breaks so that when it gets down to the nitty gritty of prep your mind and body is as strong as possible so you can push through any barriers that step in your way as the exhaustion kicks in.

    DH~8

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    IN for DH updates! I need to try conquer, ive been going hema solo lately
  3. dustyhanshaw's Avatar
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    After an absolutely INSANE travel schedule this year I am finally on the home stretch with only one more guest posing to do this Saturday before I get to settle in and just give everything I have for 8 weeks leading into the USA's. One thing that people often ask me is "How do you manage to make improvements to your physique while you are on the road for so much of the year?" This question is absolutely a valid one and until last year I had no idea just how hard it can be. In fact I am not at all ashamed to say that I think last year I was unable to make any improvements leading into Nationals because I was not prepared for the demands travel would have on me physically and mentally. That being said if you want to make a living in this sport it is imperative that you learn how to be a great bodybuilder on the road when you have to and that once you do have a chance to settle in at home for the precontest phase of your prep you need to take full advantage.

    This year in order to ensure that I did not make the same mistakes as last year I actually sat down and planned out my trips and made an effort to have a plan for how I was going to get in all of my meals on the road, how I was going to get as much rest as possible, and how I was going to make sure that not only did I get to the gym but that I was at my best while training. The food part was the obvious part as I just brought ALL of my own food for trips even when I was in the off season. This way I NEVER missed a meal and if anything had a few extras because I would go out here and there leaving me with more food than needed which I could then use if I was up more hours than usual in a day.

    As far as rest I just really paid attention to the fact that often times when on the road you find yourself staying up later than usual watching TV or whatever because you don't have the comforts of home so you need to be extra tired to finally crash. This is especially an issue for me because I have a very high quality mattress at home and very specific pillows that I need because of my size. This year I never turned on the TV after dinner. Instead I would take my 2 iForce Lights Out about 30 minutes before I wanted to be asleep and would get in bed and start reading. I found that reading when already exhausted would get me to crash a lot quicker than watching TV plus I never found myself trying to stay up to catch the end of a program because with the book I knew I could pick up right where I left off the next morning. I also typically order 6 extra pillows when in a hotel so I can prop my body up to how i feel most comfortable since most hotel pillows suck.

    Finally with training I learned that after a long hard day at an event or expo the worst thing I could do was come back to the hotel and relax for a bit. As soon as I would sit down to relax it would hit that I was exhausted and wanted to rest. Now what I do is get to the hotel, slam a meal, take my Compete, hemovol, and Conquer and be out the door within 45 min of getting to the hotel. Once I get to the gym I stretch, roll, and get mentally into the workout allowing my food a little more time to digest but in a work environment verses a hotel where I get lazy.

    Now that I will be home for 8 weeks straight minus the weekend travel to LA to train with Cormier I will be planning my schedule 110% around bodybuilding. This way I can maximize my efforts of growing into showtime like i usually do through being home and resting whenever I am not in the gym. I cannot even tell you how much an advantage it is to be at home when getting ready for a show but now that I have learned to get around my travel I will also make sure to maximize the potential of my home time.
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  4. dustyhanshaw's Avatar
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    Kicking up the cardio intensity


    After looking at progress pics on Sunday I felt that I saw changes but not as much as I would have liked to see in three days. Due to this I talked to Chris Aceto and he does not want me adding cardio because we are being very protective of the size I have added to my legs but he has allowed me to kick up the intensity of the cardio and I have been loving it. Obviously when i say "loving it" I am not talking about the actual action of blasting out the cardio but rather how it feels when I am done. Typically I have just been walking on the treadmill which is beyond boring and when I am done all I feel is that the task is complete and it is time to move on with life. Now that Chris is letting em do some hard cardio on the stepmill I am having short battles over my 30 minutes of cardio and at the end of the session I am drenched with sweat and thankful it is over. What I am doing now is 30 minutes on the stepmill (Gauntlet) but I am rotating the intensity between 3 minutes at level 6 and 3 minutes at level 12. It is not brutally hard but more of a challenge then walking. Tomorrow I plan on rotating between level 6 and level 14 which should actually be a pretty good challenge.
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    Solid updates dusty, awesome to follow!!!

    Mike
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    awesome update!!! what are some of the sample arm workouts chris is having you go through???? Whats the diet been like?
    Glad to hear you are making progress on your legs.

    I'm the same way with work, If im working 8-10 hours I need to get home mix up a quick meal, get down some preworkout w heamavol then get off to the gym. If I sit down I crash hard for the night.
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    Same here...serious couch lock if I even think of sitting on it.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  8. dustyhanshaw's Avatar
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    Quote Originally Posted by braskibra View Post
    awesome update!!! what are some of the sample arm workouts chris is having you go through???? Whats the diet been like?
    Glad to hear you are making progress on your legs.

    I'm the same way with work, If im working 8-10 hours I need to get home mix up a quick meal, get down some preworkout w heamavol then get off to the gym. If I sit down I crash hard for the night.
    I wouldn't say that the arm workouts or any other of the workouts are that special outside of how he has me performing the repetitions. With my Tri's they have always grown very well just by moving a good amount of weight but the bis have always been a weakness for me and I found that by really focusing on keeping 110% of the focus on the muscle and literally dropping the weight by 25-50% I am getting more development in my bis. I attribute this to the fact that my shoulders are very strong and whether I want to admit it or not they were taking a lot of the workload off of my bis when I was training heavy.

    Current diet:

    Wake Up-

    Dexaprine
    2 TT33
    1 scoop compete
    1 scoop hemavol

    Cardio- drink Compete during

    M1-
    3 scoops iForce Protean
    2 cups oats

    M2 and Meal 3-
    10oz chicken
    1 cup rice

    M4-M5
    10oz chicken
    8oz potato
    12oz green beans

    Train- Take 1 scoop Conquer and Hemavol pre workout and 1 scoop Compete During workout

    M6-
    12oz flank steak
    120z green beans

    1 tbsp Liquid chlorophyll
    2 Lights Out
  9. dustyhanshaw's Avatar
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    Quote Originally Posted by AZMIDLYF View Post
    Same here...serious couch lock if I even think of sitting on it.
    Glad to hear I am not the only one...lol. CrazEE how as soon as you sit down it hits you just how tired you are.
  10. dustyhanshaw's Avatar
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    Really starting to hit my stride


    Last night I had what could easily be the best hamstring workout of my life. It sounds odd but I have always found that as the suffering for a diet starts to set in you get a little more focused and from that comes some of the best training you can imagine. I hate using the trite saying of being in the zone but it is right along those lines. I think that it is primarily that way because as you start to feel the diet set in you realize that your show date is creeping up on you and that you don't have time to lose. Anyhow, because I had such a brutal leg workout last night I was greeted this morning with legs that felt like they were attached to brick feet as I trudged my way through cardio this morning. Having that heavy feet feeling made me realize that this is when many guys would back off a bit so I decided to push the cardio a little harder this morning and although it was a complete biatch to get done I felt awesome when i was done because once again I knew that i had raised the bar on myself and that is all uyou can do leading into a show. For me it has never been just about winning or losing but rather knowing come showtime that you did everything within your power to be at your very best come show day and if you do that then hopefully your best is better than anyone else standing on stage with you that day.

    Another bright note is that my weight is starting to shift like it always does when my body is cooperating with me. Like always as soon as the "diet" began I dropped about 10lbs but now I am starting to get harder and my weight is actually working its way back in the other direction. I have gained 3lbs in the last six days but my composition is noticeably tighter and this is what i call my perfect storm. I have a long way to go but can say with certainty that my body is cooperating in a way that it has not done since 2010 and I attribute the majority of that to the stress free environment i made sure to set up in my life before starting this prep.

    DH
  11. AZMIDLYF's Avatar
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    Dexaprine is some serious stimulant!! The combination in it lights me up.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  12. AZMIDLYF's Avatar
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    Glad to hear the program is showing promise big man.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  13. braskibra's Avatar
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    Quote Originally Posted by dustyhanshaw View Post
    I wouldn't say that the arm workouts or any other of the workouts are that special outside of how he has me performing the repetitions. With my Tri's they have always grown very well just by moving a good amount of weight but the bis have always been a weakness for me and I found that by really focusing on keeping 110% of the focus on the muscle and literally dropping the weight by 25-50% I am getting more development in my bis. I attribute this to the fact that my shoulders are very strong and whether I want to admit it or not they were taking a lot of the workload off of my bis when I was training heavy.

    Current diet:

    Wake Up-

    Dexaprine
    2 TT33
    1 scoop compete
    1 scoop hemavol

    Cardio- drink Compete during

    M1-
    3 scoops iForce Protean
    2 cups oats

    M2 and Meal 3-
    10oz chicken
    1 cup rice

    M4-M5
    10oz chicken
    8oz potato
    12oz green beans

    Train- Take 1 scoop Conquer and Hemavol pre workout and 1 scoop Compete During workout

    M6-
    12oz flank steak
    120z green beans

    1 tbsp Liquid chlorophyll
    2 Lights Out

    Thanks dusty! Glad to see you getting it done. Gaining weight and getting tighter you cant ask for a better combination than that. Whats training at Golds venice like for us east coast brotha's.
  14. criticalbench's Avatar
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    Quote Originally Posted by braskibra View Post
    Thanks dusty! Glad to see you getting it done. Gaining weight and getting tighter you cant ask for a better combination than that. Whats training at Golds venice like for us east coast brotha's.
    Have you trained at bev francis gym?

    Mike
  15. braskibra's Avatar
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    No but I've always wanted too, I ve seen videos of both I was wondering how they compared
  16. criticalbench's Avatar
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    Quote Originally Posted by braskibra View Post
    No but I've always wanted too, I ve seen videos of both I was wondering how they compared
    I've only been to bev, would love to get out to cali though one day.

    Mike
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    Quote Originally Posted by criticalbench View Post
    I've only been to bev, would love to get out to cali though one day.

    Mike
    same, ive only been to san diego, would love to make a trip and hit up venice one day tho
  18. dustyhanshaw's Avatar
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    Amazing weekend in Rhode Island for my final guest posing appearance prior to the 2013 NPC USA's. Obviously it is always awesome to have the chance to get on stage and pose for the fans but this time was extra special because not only was it the last one before I settle in at home to put all of my focus into the USA's but also because this is the very first time that I have had the chance to share the stage with one of the best in the game...Branch Warren. Posing with Branch was an awesome experience but even better was having the chance to just kick it with him for the majority of the two days I was there. I got some great advice from him about my career, he actually gave me an unsolicited compliment prior to me walking on stage for our posing routines, got to hit the gym with him, and most importantly I got to see yet again why I feel he is a true champion. Obviously he is an amazing athlete who has far surpassed anyone's expectations for how successful he would be as a pro but I can also tell you he is about as down to earth as you can ever imagine. All and all the weekend was amazing and it really was a great way to boost my energy and spirits as I start down the very long and painful road to my best ever physique come the USA's.
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    Branch is the man, everyone hates on him and he continues to bring it and prove em wrong.
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    Subbed
  21. criticalbench's Avatar
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    Quote Originally Posted by aceroni View Post
    Subbed
    Awesome, thanks for following! To many people miss out on things like this!Mike
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    Definitely in on this one. Can't believe I missed out since February. You da man Dusty. Get some!
    Independent Review
  23. dustyhanshaw's Avatar
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    7.5 weeks out and I am finally starting to start to feel the diet and cardio by the end of each night. Today was the first day of the new cardio and diet plan and wouldn't you know it...it also fell on the same day as hamstrings. Prior to meal one I headed into the gym for my first 60 minutes of cardio. The first 45 minutes were done on the stepmill rotating between level 6 for 4 minutes and level 12 for three minutes. In all honesty the speed is not that bad but I did well over 3000 steps in that time and at over 270lbs you definitely feel the quads and glutes working as you trudge along for 45 minutes. Pretty much the only thing that really helps me is I drink my iForce Compete during my slow times on the stepmill to make sure I am not completely running on empty since cardio is prior to meal one.

    Once I finished my cardio I began my day of eating. For me the carbs don't typically dip to low but today I only got 1 cup of oats and 3 cups of potatoes. We also dropped the fatty meal from meal six so rather than it being 10oz of flank steak it is now 12oz tilapia. Needless to say not only do I not enjoy meal six like I used to but I also am pretty well guaranteed to wake up starving in the morning which will put me back on that stepmill even earlier than usual.

    Like I mentioned in the beginning of this post i am starting to feel the effects of the diet but contrary to what you were probably thinking I am not complaining. In fact, the suffering is my favorite part of prep because it is this feeling that lets you know that you are working hard and it also is the reason that after a show you truly enjoy so many things that you tend to forget about in the offseason such as the feeling of not wanting to eat another bite of food or the ability to trade out one food for another because even though the macros are not perfect in the offseason I feel close is good enough for me but in the precontest phase I only do exactly what Chris Aceto tells me to do in regards to my diet and supplements.

    On that note...I am exhausted and need to crash! Tomorrow is another long day in the trenches.

    DH~8
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    It's that time again...separates the wanna be bodybuilders from the competitive bodybuilders.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  25. dustyhanshaw's Avatar
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    As I sit here exhausted after my second round of cardio I cannot help but notice the mental transformation I am going through as the body fat starts to fall, the workload starts to increase, and the energy starts to fade. This is easily my favorite part of the journey to the stage and the reason why I feel that all bodybuilders should share a bond and respect for one another whether they are getting ready for their first show ever at the novice local level or they are on their way to winning the Olympia. I say that because the level of the athlete or the level of the show does not alter the struggles or the hardships associated with getting ready for a contest. I personally believe that the journey is almost identical so whatever someone is going through as they prep for their first show is no different from what i am going through as I get ready for the USA's, or a top pro is going through as they get ready for a big contest in the IFBB. We all deal with hunger, cravings, exhaustion, mood swings, etc...The only difference is that as you have been in the game longer you know what to expect and you are probably better prepared for what is to come as your condition gets better and better and your body/mind get more and more exhausted.

    Having been through these "struggles" many times I have learned to truly enjoy them and actually have learned to sit back and take in the emotions that I am feeling. Tonight as I pushed through a grueling workout followed by my second session of cardio I realized that today I was being mentally driven by gratitude for where I am at in this sport and more importantly the people who have propelled me to this level. The main focus as I was trudging through my cardio was my sponsor iForce Nutrition. Obviously anyone who is following this thread knows I have been blessed to be the "front man" of this company for years and they have been by my side through the major highs and disappointing lows that I have experienced on stage and even just in life. The owner of iForce and I sat down years ago and had a conversation about where we were and where we wanted to be in the future both them as a company and myself as an athlete. During that conversation we both agreed that it would be best if we worked as a cohesive team to better get myself and the brand to the masses. Now, fast forward about five years and here I am walking on a treadmill getting ready for the biggest show in my career. I have countless supporters following my journey and supporting both me and the great line that iForce Nutrition has become in the sports supplement market. I am literally sipping on the best intra workout formula on the market (Compete) that is in my iForce Nutrition shaker cup, I have a pre mixed serving of Hemovol in my iForce Zip bag to the left of my machine, I can see the glistening of my chrome plated iForce Nutrition Tee Shirt in the mirror as I walk, and I am still feeling energized by the latest and greatest preworkout product the industry has seen in the iForce Nutrition FP flavored Conquer. To those of you who are reading this you may be thinking "of course you have all of those products, iForce Nutrition is your sponsor" but what you are missing is that the words that Dave (iForce owner) had spoken to me over five years ago are all coming together. He had a vision for his company and I was fortunate enough to be a part of this amazing vision. We have had a few rough patches along the way but as a team we have pushed through and now iForce Nutrition is a worldwide company and our growth is just getting started. I have been given an inside scoop on some of the big things coming your way courtesy of iForce Nutrition and I can promise you that I plan on using this positive inspiration to help propel me to the USA's at my very best and to continue to share with all of the people that follow my journey just how well having belief in yourself and finding a solid team can push you to heights you never invisioned possible.

    If you have been following me at all you will know that I am a very forthcoming person for better or for worse and I can easily and proudly put my name behind the entire iForce Nutrition line and say that I personally use almost every product they make and cannot believe how much this line helps me both in the off season as well as the precontest phases of my year. If you ever have any questions on what products that I use or the benefits I personally see from them do not hesitate to ask. Many of you here know your supplements inside and out but I can give you a perspective that might shed a different light on this line that you already know is awesome!

    DH~8
  26. dustyhanshaw's Avatar
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    Last night ended up being another late night but honestly it did not have to be. I was home from the gym after training and round two of cardio at about 8:30pm and only had two more meals to eat but somehow I did not find myself finishing my last meal and taking my Lights Out until about 12:15am. As always once my head hit the pillow I was out but with hunger on the rise and me battling that hunger with drinking a ton of water I was probably up 5 times just to piss. This isn't something that bothers me like it does some athletes because I am back asleep as soon as I am back in bed but what did suck was I noticed as I got up the last few times my calves were sore as hell and sure enough when I finally crawled out of bed this morning they are thrashed. I'm going to roll them out and stretch both them as well as my lower back and hip flexors (two areas that help release tension in the calves) before getting on the stepmill this morning but no matter how well I open them up I know they will be feeling every step of the 3500 or so I will take during this mornings interval training on the stepmill. One more thing to overcome...Funny how some days I get up there and feel like I easily blasted through the intervals and others I feel like it is taking every ounce of energy and focus I have to finish without falling off the machine. We'll see which of the two today is but one thing I know for sure is I will not get off early no matter how bad it hurts. Even if the pain is brutal it is only 45 minutes...a person can and should be able to push through almost anything for 45 minutes. Time for round one...
  27. braskibra's Avatar
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    Get it dusty!
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    I had to sub on this one. Very good log from someone who makes a living in this lifestyle. Eye opening!
  29. dustyhanshaw's Avatar
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    Amazing how you never really know how you will feel on cardio until you get started. This morning I woke up and my calves were extremely tight so I assumed the stepmill was going to beat my ass but much to my delight my willpower was strong and I was able to plow through 60 minutes of intervals on the stepmill. I rotated between level 6 and level 12 for the full 60 and although it was tough and I was drenched with sweat by the time I was done I did it and felt great after I was done. Fortunately today is a day off from training as well as a day off from going into my stores so my plan is to lay low, hang out by the pool for a few hours, grab a movie with the wifey, and then head back this afternoon for my last 30 minutes of low intensity cardio, abs, and some additional hip and glute work. At this stage of the game today is about as relaxed as it is going to get.
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    Quote Originally Posted by dustyhanshaw View Post
    Amazing how you never really know how you will feel on cardio until you get started. This morning I woke up and my calves were extremely tight so I assumed the stepmill was going to beat my ass but much to my delight my willpower was strong and I was able to plow through 60 minutes of intervals on the stepmill. I rotated between level 6 and level 12 for the full 60 and although it was tough and I was drenched with sweat by the time I was done I did it and felt great after I was done. Fortunately today is a day off from training as well as a day off from going into my stores so my plan is to lay low, hang out by the pool for a few hours, grab a movie with the wifey, and then head back this afternoon for my last 30 minutes of low intensity cardio, abs, and some additional hip and glute work. At this stage of the game today is about as relaxed as it is going to get.
    What kind of hip And glute work are you doing?

    Are you doing this for strength?
  31. dustyhanshaw's Avatar
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    Quote Originally Posted by aceroni View Post
    What kind of hip And glute work are you doing?

    Are you doing this for strength?
    This is just detail and posing work. The hip work is hard to explain as it is done without weight and is just a matter of lifting the leg while it is bent and turning it out to the side before bringing it back to the ground...then lifting it from there and bringing the foot back to the original starting position. This is just to get used to firing the upper quad and hip so that you are able to contract it that high when posing on stage which brings out more detail.

    As far as the glute work i do 300 bodyweight walking lunges, Cormier style DB Stiff deads, Sumo deads, and ass blaster. The deads and ass blaster are all done 3 sets of 20 and the point is just to bring in more detail.
  32. dustyhanshaw's Avatar
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    It never ceases to amaze me just how much I feel the effects of a lower calorie day the day after it takes place. Yesterday i woke up sore and assuming that cardio was going to be tough and I ended up just blasting through it. Now today I woke up following yesterday's off day menu which is much lower in calories and every second of cardio this morning was a biatch. After only 30 minutes i was talking myself through every remaining step. Now I am only two meals into my normal training day diet and am already feeling more alive and looking forward to tonight's assault on abs, arms, and blasting out my post workout cardio.
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    Is this the IFORCE NUTRITION THE DUSTY HENshaw!!!
  34. dustyhanshaw's Avatar
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    Quote Originally Posted by yosefmax88 View Post
    Is this the IFORCE NUTRITION THE DUSTY HENshaw!!!
    I don't understand the misspelling of my name reference. Want to fill me in?
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    Quote Originally Posted by dustyhanshaw View Post

    I don't understand the misspelling of my name reference. Want to fill me in?
    Lol I'm sorry the dumb auto text so I like the videos you have on food prep
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    6.5 weeks out and things are really starting to change now. I love the fact that the changes are now coming fast enough that Chris has me sending him progress pics every two days just to be sure that he is on top of things. After sending last nights progress pics Chris backed down the cardio on training days to just one hard interval session in the morning and we are keeping the double cardio on the off days at the moment. So every morning i do 60 minutes of hard interval cardio and then on training nights I head back to the gym about 10:00pm for training or on off days I head back around 9:00pm or so for 30 minutes of steady paced cardio on either the stepmill or treadmill.

    One thing i have to report is that i have found that i am 110% a night time trainer. Yesterday was a brutally long day at the store following my morning cardio and having done an insane quad workout the night before. It was as if I was a zombie all damn day just trying to get to my next meal but at 8:30pm once I was leaving the store i took my 1 scoop iForce Conquer mixed with my 1 scoop iForce Hemavol and by the time I got to the gym at just after 9:30pm it was ON! I blasted out 16 sets of abs before moving onto delts and traps. Knocked them out and finished up the workout doing my hamstring/glute circuit that Cormier has me doing four days a week. Once that was done I hit 30 minutes on the stepmill (prior to last nights progress pics i was following the workout with cardio too) and then finally took my progress pics. What I loved was the fact that I took the Conquer at 8:30pm and when I was leaving the gym at just after 12:00am I was still very alert and had zero crash whatsoever. From there I went home ate my last meal, popped my two Lights Out with ZMA and was crashed out. I don't know the science but it is nice to have a preworkout that I can take that late that does not crash on me during the workout but also allows me to sleep when I am ready. I hate to blatantly use my log to promote the products but hey...facts are facts and adding the Conquer to this prep has proven to be worth its weight in gold and I want to share that wealth.

    DH~8
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    That's what's up I did 30 min I. The stair master last night then hit up some chest , I like to train at night too, so is there a video up for this training last night?
  38. dustyhanshaw's Avatar
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    Quote Originally Posted by yosefmax88 View Post
    That's what's up I did 30 min I. The stair master last night then hit up some chest , I like to train at night too, so is there a video up for this training last night?
    No video of last night. If I may suggest you should train before doing that cardio. You will see your training goes better if you switch that up.
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    So morning cardio is almost like an extended HIIT cardio?
    Serious Nutrition Solutions Representative
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    I usually do it after training and feel the difference , some people say " oh it's better to do cardio then weight train". I think the results are better when you weight train then do cardio . I weigh 198 I would like to get down to 187 should I do more cardio and less weight ? And I know dieting is a big part of cutting too , any suggestions on types if food to eat to trim up ?
  

  
 

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