**A FORCE TO BE RECKON WITH - IFORCE HEMAVOL/COMPETE STACK**

[soopamyko]

“wheels...."

August 24, 2012

LEGS



TIME 530PM

BB SQUATS
135X20
175X20
175X20
225X15

LEG PRESS
8 PLATES X 20
10 PLATES X 20
12 PLATES X 15
16 PLATES X 15

BB LUNGES
BAR X 20 STEPS
135X15 STEPS
135X15STEPS


LEG EXTENSIONS
FST-7X20

LYING LEG CURLS
80X20
100X15
110X15
120X10

SINGLE LEG CURLS SUPERSET WITH SWISS BALL HAM CURLS
30X15 / 15 REPS
40X12 / 15 REPS
40X12 / 15 REPS


SEATED CALF RAISES
25X10
30X10
30X10


CARDIO
25 MINS POST WORKOUT


Supplements: HEMAVOL, COMPETE PROTEIN BLEND, ANAVITE, KARBOLIC
NOTES:
1 SCOOP WITH PREWORKOUT, 1 COMPETE IS STANDARD PROTOCOL ON LEGS.
FRAUK MODERATE WEIGHT GOOD OL VOLUME! I LIKE VOLUME TRAINING ON LEGS! IM JUST HAPPY TO GET 135 FOR LUNGES.
I WANT TO UP THAT UP TO 175!! AGAIN COMPETE I HAVE NO COMPLAINTS JUST ONE SCOOP...BUT WAS THIRSTY ALOT THIS DAY! I THINK I END UP DRINKING OVER A LITER DURING THE WORKOUT!

[Loudy Rowdy]

Very good leg routine me thinks.... how long did it last?

[soopamyko]

Pretty quick boss maybe less than an hour. Not much volume!

[soopamyko]

“Things do not happen. Things are made to happen..."

August 25, 2012

CHEST



TIME 530PM

INLINE DB PRESS
40X20
50X15
60X12
100X10
110X10
120X6

DB FLYES
40X12
50X10
65X08
65X08

SMITH PRESS
135X15
175X12
225X10
225X08


PUSHUPS SUPERSET CABLE CROSSOVERS
25 REPS / 25X15
25REPS / 25X15
25REPS / 25X15
25REPS / 25X15

EZ BAR PUSHDOWNS
50X15
65X15
70X10

DIPS
BW X 15
BW X 15
BW X 10 NEGATIVES



CARDIO
NONE


Supplements: HEMAVOL, COMPETE PROTEIN BLEND, ANAVITE, KARBOLIC
NOTES:
2SCOOPS WITH PREWORKOUT, 1 COMPETE. F YES!! MURDER. ABOUT TIME I GET SOME 120S UP.
IT WAS HARD, AS I NEVER ATTEMPTED IT BEFORE BUT HAPPY WITH STRENGHT PROGRESS. AS FAR AS PUMP IS CONCERN DEFINITELY FELT A SICK PUMP FROM THE INCLINES PRESSES. COMPETE IS SO GOOD CAN';T GET ENOUGH. KEEPING MY HYDRATED. AGAIN, I FELT A LITTLE KICK FROM THE COMPETE. JUST A LIL'

[soopamyko]

“Do you want to know who you are? Don't ask. Act! Action will delineate and define you."

August 27, 2012

BACK



TIME 230PM

PULLUPS
BW X 10

10 SETS

SUPPORTED ROWS
45X15
90X112
135X10
185X10
200X10

BB ROWS UNDERHAND
175X12
225X10
225X08


ONE ARM ROWS
70X10
90X10
100X10

MACHINE PULLOVERS
65X15
85X12
110X10
125X08

BACK EXT
3 SETS X 15-20 REPS


CARDIO
NONE


Supplements: HEMAVOL, COMPETE PROTEIN BLEND, ANAVITE, KARBOLIC
NOTES:
2 SCOOPS WITH PREWORKOUT, 1 COMPETE
DIFFERENT BACK DAY, IM TRYING TO FOCUS ON WIDTH SINCE I THINK I NEED IT...CANT GET ENOUGH OF IT RIGHT?
MACHINE PULLOVERS I HAVENT DONE IN A WHILE ACTUALLY MIGHT STICK WITH THEM FOR AWHILE , ITS A GOOD MOVEMENT.
I GOT A GOOD PUMP FROM THE PULLUPS. I ALWAYS DRINK MY COMPETE BETWEEN SETS! TRUE STORY. I DONT THINK ILL EVER GET TIRED OF THE FLAVOR BUT I DO NEED TO TRY THE OTHERS. OVERALL INSANE PUMPS AND GOOD ENERGY IN THIS WORKOUT

[baldwanus]

machine pullovers = something i overlooked for a while, simply because i was never a fan of most of the "circuit" type machines at my gym........looking back at it idk why i didnt use it for so long one of my favorite things on back days. get a real nice stretch with it, and deff. notice a bit more width after incorporating them

[allnatural923]

machine pullovers = something i overlooked for a while, simply because i was never a fan of most of the "circuit" type machines at my gym........looking back at it idk why i didnt use it for so long one of my favorite things on back days. get a real nice stretch with it, and deff. notice a bit more width after incorporating them

something i miss having at my current gym. they had an old school pullover machine but moved it to the D1 athlete gym, needless to say I was pissed. I'd have to say it's probably my favorite back movement thats not a deadlift

[baldwanus]

something i miss having at my current gym. they had an old school pullover machine but moved it to the D1 athlete gym, needless to say I was pissed. I'd have to say it's probably my favorite back movement thats not a deadlift

ive just never been able to get the same feel for the movement when doing it with a DB and a bench.......the stretch that machine can give is just amazinggggggggg

[Loudy Rowdy]

is pullovers a chest or a back exercise? every training article/book/website I go gives me conflicting info


btw Soop, congrats on your new gig

[soopamyko]

thanks my bro, im still on this log been busy with life, gig and school but im updating this. im still loving this stack iforce is up there as one of my fav industries. making more time for here asap

[PuZo]

thanks my bro, im still on this log been busy with life, gig and school but im updating this. im still loving this stack iforce is up there as one of my fav industries. making more time for here asap

No problem, good log so far!

[soopamyko]

Happy monday not going to start where i left off but i will continue this log from when i started back up.

2 weeks ago i had a pec injury....it was a major pull! finally back in the gym this weekend sat and sunday.

updates coming. im ffeeling strong and good.

[soopamyko]

“'It's simple, if it jiggles, it's fat.'

15SEPT 2012

LEGS



TIME 530PM

LEG EXTENSIONS
PREEXHAUST
60X30
90X25
120X20
135X20
155X15
165X10
175X10
185X10

SQUATS
135X20
175X15
225X10
315X10
315X10
315X10
335X10


HACKS
3 SETS X 2 PLATES X 20 REPS…

LEGS ARE ALREADY MASSACARE FROM SQUATS


LEG EXTENSIONS SUPERSET LYING LEG CURLS
90X15 / 65X20
120X10 / 85X20
130X10 / 110X15
130X10 / 115X15

STANDING CALF RAISES
205X15
225X15
225X15
225X15


Supplements: HEMAVOL, COMPETE PROTEIN BLEND, ANAVITE, KARBOLIC


NOTES:
1 SCOOP HEMAVOL WITH PREWORKOUT, 1 COMPETE
I’ve been training legs frequent since my chest injury. I can tell you…ive been spending more time in the squat rack. Im liking 5-6 sets for squats. Usually I see guys pyramid of 3-4 sets and move on. Not the case with me. legs are kinda stubborn I’ll try to get a pic up. But yes it was pretty much pump. By the time I got to hacks it was already a major pump stuck to 1 plate each side and pumped away high reps on hacks. Finished off with supersets Extensions and curls. 1 compete I was all I needed still gives me that bit of focused feel loving it. Definitely will be getting a bottle once this one is done 

[allnatural923]

“'It's simple, if it jiggles, it's fat.'

15SEPT 2012

LEGS



TIME 530PM

LEG EXTENSIONS
PREEXHAUST
60X30
90X25
120X20
135X20
155X15
165X10
175X10
185X10

SQUATS
135X20
175X15
225X10
315X10
315X10
315X10
335X10


HACKS
3 SETS X 2 PLATES X 20 REPS…

LEGS ARE ALREADY MASSACARE FROM SQUATS


LEG EXTENSIONS SUPERSET LYING LEG CURLS
90X15 / 65X20
120X10 / 85X20
130X10 / 110X15
130X10 / 115X15

STANDING CALF RAISES
205X15
225X15
225X15
225X15


Supplements: HEMAVOL, COMPETE PROTEIN BLEND, ANAVITE, KARBOLIC


NOTES:
1 SCOOP HEMAVOL WITH PREWORKOUT, 1 COMPETE
I’ve been training legs frequent since my chest injury. I can tell you…ive been spending more time in the squat rack. Im liking 5-6 sets for squats. Usually I see guys pyramid of 3-4 sets and move on. Not the case with me. legs are kinda stubborn I’ll try to get a pic up. But yes it was pretty much pump. By the time I got to hacks it was already a major pump stuck to 1 plate each side and pumped away high reps on hacks. Finished off with supersets Extensions and curls. 1 compete I was all I needed still gives me that bit of focused feel loving it. Definitely will be getting a bottle once this one is done 

gotta love high volume leg days, awesome work bro

[PuZo]

Loving the old style pics!

[soopamyko]

Just bought a new hemavol and iforce compete to continue this log. Simply i love iforce and want to be more consistant in logging my gains!

[soopamyko]

“'People will forget what you said people will forget what you did, but people will never forget how you made them feel.'

15SEPT 2012

BACK



TIME 930PM

REVERSE LAT PULLDOWNS
PREEXHAUST
70X15 - WARMUP
115X10
135X10
155X10
175X10

HAMMER STRENGHT PULLDOWNS
90 X 15
180X10
225X10
270X10


CABLE ROWS
155X10
165X10
185X10
215X10

BB ROWS
135X12
175X10
175X10
225X10

ONE ARM ROWS
100X10
115X10
125X08

STRAIGHT ARM PULLDOWNS
35X15
35X15
35X15
35X15


BACK EXT;S
2 SETS X 25 REPS


Supplements: HEMAVOL, COMPETE PROTEIN BLEND, ANAVITE, KARBOLIC


NOTES:
1 SCOOP HEMAVOL WITH PREWORKOUT, 1 COMPETE
IT FEEL HELLA GOOD TO BE BACK!
As i stated earlier i bought brand new hemavol and compete to keep this log going, and wanting to be more consistant and logging. life has it ways sometime but i will not break my commitment to IFORCE and this log.
Recap work and school had the best of me, then i was ill for a bit and now getting back on my feet. and misc things in the way, but that is no longer a factor! keeping strong! good back day felt motivated, felt like my old self! compete fruit punch nom nom nomnom!

[/center]

[soopamyko]

damn post count went up to post pics1!!!

[PuZo]

damn post count went up to post pics1!!!

lol, how many posts do you need?

[soopamyko]

150