Dat Dude logging the IForce Compete and Hemoval stack!

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  1. Thursday: Leg and Shoulder VOLUME

    Leg Extensions
    125 x 12
    175 x 10
    215 x 9


    Leg Press
    295 x 15
    405 x 12
    510 x 9


    DB Shoulder Press
    50 x 15
    140 x 12
    160 x 10
    175 x 8
    200 x 7

    Straight Leg Deadlift
    140 x 12
    170 x 10
    190 x 9

    Lateral Raise
    30 x 10
    40 x 8
    50 x 5

    Leg Curl
    95 x 12
    130 x 10
    165 x 7


  2. Saturday: Back, Rear Delts, Biceps

    Pulldowns
    110×15 warm-up set
    150×12 warm-up set
    175×8

    V-Bar Pulldowns
    150×12 warm-up set
    190×9

    Cable rows (overhand grip)
    70× 10
    90 x 10

    Incline Reverse Flys
    20× 12

    Bent-Over DB Raises
    25× 12

    Weighted Hyperextensions
    45×12

    Deadlifts
    250× 8 warm-up
    350× 7

    Preacher Curls
    65×12 warm-up set
    90×9

    Seated Curls
    25×12 warm-up set
    35×10

    Barbell Curls (Olympic bar)
    70×12 warm-up set
    100×8
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  3. interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders

  4. Quote Originally Posted by Loudy Rowdy View Post
    interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
    Should be fine if he keeps some rotator cuff work in there.

  5. Quote Originally Posted by Loudy Rowdy View Post
    interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
    Quote Originally Posted by TheGilmore View Post
    Should be fine if he keeps some rotator cuff work in there.
    Always good to take it easy though. Rotator cuff injuries don't go away in a week...
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com
    •   
       


  6. Quote Originally Posted by PuZo View Post
    Always good to take it easy though. Rotator cuff injuries don't go away in a week...
    almost 10 years later, my shoulder still isnt the same as before my rotator cuff injury
    iForce Nutrition Online Representative Manager
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  7. Quote Originally Posted by baldwanus View Post
    almost 10 years later, my shoulder still isnt the same as before my rotator cuff injury
    just maybe our new joint supplement will do the trick

  8. Quote Originally Posted by Loudy Rowdy View Post
    interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
    On this split my rear delts don't get worked out on Thursday. Just front and sides. If they are it's indirectly. I alternate between the two every couple months it doesn't really matter, for me I don't have to overly stimulate my posterior delts either since they are a small muscle. I always have gotten great results 2 exercises for 2 set of 12-15 reps with rear delts.

  9. Quote Originally Posted by TheGilmore View Post
    Should be fine if he keeps some rotator cuff work in there.
    I do about 2 or 3 sets at the beginning of my training and at the end of my days training shoulders and chest. That's a good amount of work for the rotator cuffs.

    Main reason I don't bench anymore with a bar right there.

  10. Quote Originally Posted by baldwanus View Post
    almost 10 years later, my shoulder still isnt the same as before my rotator cuff injury
    I know a few people like that.

  11. PS this coming Monday I am changing my workout routine to straight up volume. All muscle groups done once a week. I might do legs twice I'm not sure yet

  12. Quote Originally Posted by Jewski12 View Post
    PS this coming Monday I am changing my workout routine to straight up volume. All muscle groups done once a week. I might do legs twice I'm not sure yet
    Will you be doing 1 scoop or 2 scoops of Compete?
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  13. Quote Originally Posted by PuZo

    Will you be doing 1 scoop or 2 scoops of Compete?
    2 scoops still

  14. Quote Originally Posted by Jewski12 View Post
    I know a few people like that.
    i was a pitcher in in little league.....when i was like 13/14 i partially tore my rotator cuff.......before i got hurt, i was throwing 70-75mph fastballs with accuracy. i was damn good. and now, even years later and considering i actually workout and all that now, i still cant throw as hard as i did back then. havent lost my accuracy though
    iForce Nutrition Online Representative Manager
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  15. Quote Originally Posted by Jewski12 View Post
    PS this coming Monday I am changing my workout routine to straight up volume. All muscle groups done once a week. I might do legs twice I'm not sure yet
    doing legs twice a week is killer, but so worth it. definitely helped me make my legs a strong point
    MAN Sports Online Lead Rep and Sales
    http://www.nutraplanet.com/product/man/pure-pf3-free-fermented-leucine-limited-time.html
    Like us on Facebook! Follow me on Instagram: Rob_MANSports

  16. Quote Originally Posted by baldwanus View Post
    i was a pitcher in in little league.....when i was like 13/14 i partially tore my rotator cuff.......before i got hurt, i was throwing 70-75mph fastballs with accuracy. i was damn good. and now, even years later and considering i actually workout and all that now, i still cant throw as hard as i did back then. havent lost my accuracy though
    dang man...you probably would be playing for the Yankees by now


    I'm thinking about giving shoulders its "own day"....something I havent done before...like ever

  17. Quote Originally Posted by baldwanus View Post
    i was a pitcher in in little league.....when i was like 13/14 i partially tore my rotator cuff.......before i got hurt, i was throwing 70-75mph fastballs with accuracy. i was damn good. and now, even years later and considering i actually workout and all that now, i still cant throw as hard as i did back then. havent lost my accuracy though

    LMAO, I played ice hockey and baseball, I just played baseball because it was the cool thing to do, didn't really like it in 4th grade. I was a pitcher.. one game I threw the ball over the batters cage when pitching in game.. when i did that, I walked off the field and quit ! So freakin serious.
    Hi-Tech Pharmaceuticals Representative

  18. Quote Originally Posted by criticalbench View Post
    LMAO, I played ice hockey and baseball, I just played baseball because it was the cool thing to do, didn't really like it in 4th grade. I was a pitcher.. one game I threw the ball over the batters cage when pitching in game.. when i did that, I walked off the field and quit ! So freakin serious.
    I play Basketball and I probably could of played anything. I was just too good at everything to be awesome at one thing
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  19. how did you like the first day of changing up your routine bro?
    MAN Sports Online Lead Rep and Sales
    http://www.nutraplanet.com/product/man/pure-pf3-free-fermented-leucine-limited-time.html
    Like us on Facebook! Follow me on Instagram: Rob_MANSports

  20. I don't have the weight bc I left the paper at the gym. I always work out at home but on Monday I went to my friends gym with him.

    Monday: LEGS

    Squat:
    4 sets of 15-8

    Leg Press
    3 sets of 6-12 reps

    Lunges
    3 sets of 20 total steps

    Leg Extensions
    3 sets of 10-12

    Lying Hamstring Curls
    3 x 6-12

    Seated Hamstring Curls
    3 x 6-12

    Seated Calf Raise
    3 x 6-12

    Standing Calf Raise
    3 x 6-12

  21. Tuesday: Chest and Triceps
    Incline Bench Press:
    95 x 15
    135 x 12
    190 x 10
    240 x 8

    Dumbbell Bench Press
    70 x 12
    80 x 12
    90 x 11

    Incline Dumbbell Flys
    12 x 30
    10 x 40
    9 x 45

    Single Arm Cable Crossovers
    20 x 15
    25 x 15
    25x 12

    Skull Crushers ( I could do more weight but I don't want my elbow killing me the next day)
    55 x 12
    65 x 12
    75 x 12

    Rope Pressdowns
    25 x 10
    45 x 10
    55 x 7

  22. My order from last week


  23. Quote Originally Posted by Jewski12 View Post
    My order from last week

    That's a mighty fine order
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  24. Thursday Back and Rear Delts

    Deadlifts
    135 x 15
    225 x 12
    315 x 10
    405 x 8
    T-Bar Rows
    100 x 12
    145 x 12
    225 x 12
    Low row cable (wide bar)
    90 x 12
    125 x 11
    165 x 9
    Cable Rope Pullovers
    35 x 12
    35x 12
    40 x 11

    DB Rear Delt Raise
    25 x 12
    25 x 12
    25 x 12

  25. Quote Originally Posted by Jewski12 View Post
    My order from last week

    looks similar to what I always have on hand, only I got lemon drop Compete this time around. Tangerine is still amazing though
    MAN Sports Online Lead Rep and Sales
    http://www.nutraplanet.com/product/man/pure-pf3-free-fermented-leucine-limited-time.html
    Like us on Facebook! Follow me on Instagram: Rob_MANSports
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