Hemavol and Compete taking Niners to the next level

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  1. Day 11
    What's up guys?? Had a great workout today. Was feeling pumped and focused! Today was back/bis

    Feeling pretty good today. Energy level is good, focus was great and mood is awesome!! Today was back/bis

    Hayward Face Pulls
    65x12x5
    45 second rests

    Full Range Pull Downs
    120x10x3
    45 second rests
    Was really able to squeeze my shoulder blades together at the bottom each time.

    Seated Rows
    160x10x3
    45 second rests

    Standing straight bar curls
    90x10
    100x10x2
    45 second rests

    Spider Curls straight bar
    60x12
    70x10x3
    45 second rests

    Cable cross curls
    40x12x3
    45 second rests

    Hammer Curls
    40x10x3
    45 second rests

    Felt very strong, was able to shorten my rests between sets without issue today. Muscles were very pumped. Biceps were hard as a rock which made the drive home a little tougher than normal lol!!!
    Life's a garden, dig it


  2. Quote Originally Posted by niners4reggie View Post
    Day 11
    What's up guys?? Had a great workout today. Was feeling pumped and focused! Today was back/bis

    Feeling pretty good today. Energy level is good, focus was great and mood is awesome!! Today was back/bis

    Hayward Face Pulls
    65x12x5
    45 second rests

    Full Range Pull Downs
    120x10x3
    45 second rests
    Was really able to squeeze my shoulder blades together at the bottom each time.

    Seated Rows
    160x10x3
    45 second rests

    Standing straight bar curls
    90x10
    100x10x2
    45 second rests

    Spider Curls straight bar
    60x12
    70x10x3
    45 second rests

    Cable cross curls
    40x12x3
    45 second rests

    Hammer Curls
    40x10x3
    45 second rests

    Felt very strong, was able to shorten my rests between sets without issue today. Muscles were very pumped. Biceps were hard as a rock which made the drive home a little tougher than normal lol!!!
    Sweet! How are you currently doing Hemavol and Compete?
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com
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  3. Quote Originally Posted by PuZo View Post

    Sweet! How are you currently doing Hemavol and Compete?
    I am taking 1 scoop of each 30-45 mins before my workout and 1 scoop of Compete intra.
    Life's a garden, dig it

  4. Day 12
    What's up fellas?? Great workout tonight. Was in kind of a bad mood all day and felt pretty aggressive going in to my workout. Tonight was legs and shoulders. Wasn't able to do squats as all the racks were taken and I was short on time. So I substituted leg presses.

    Hacks
    180x10
    430x10x3

    Leg presses
    200x10
    450x10
    500x10
    450x10
    Hadn't done these in awhile and probably could've pushed harder.

    Leg extensions
    90x10
    160x10
    180x10x2

    Around the world with shoulder press and front raises (no rest between exercises)
    45x12per x3

    Upright rows
    50lb kettle bell x12x3

    Side laterals
    25x12x3

    I kept my rests to 45 seconds between each set and seemed to have good energy throughout.

    Felt really good tonight. Legs are still pretty sore and shaky. Shoulders were very swollen and veiny. My recovery has been really good. I rarely experience any doms. Might have to start switching things up a little.
    Life's a garden, dig it

  5. Also did shoulders today with the help of some Hemavol, I keep finding new veins in my delts when doing high volume work. It's awesome.
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  6. Quote Originally Posted by UncleWade View Post
    Also did shoulders today with the help of some Hemavol, I keep finding new veins in my delts when doing high volume work. It's awesome.
    Ya I completely agree with you. My left shoulder was never overly veiny until recently.
    Life's a garden, dig it

  7. Day 13
    Day off today. Put a scoop of Compete into a gallon jug of water today and sipped it throughout the day. Was a great way to get my water intake for the day!!
    Life's a garden, dig it

  8. Day 14
    What's up guys. Tonight was another strong workout. Felt very focused. Had a great pump going as well.


    Flat BB bench
    135x10
    185x10
    255x10
    285x6
    305x5
    225x10
    1 minute rests

    Incline db bench
    60x10
    75x10
    90x10x2
    1 minute rests

    Incline db around the world
    15x10x3 held for 5 seconds on each rep
    45 second rests

    Triceps rope push downs
    55x12
    80x10x3
    45 second rests

    Tricep extensions (rope)
    60x12x3
    45 second rests

    Dips (bw) x 25x3
    45 second rests
    Life's a garden, dig it

  9. Strong chest/tri workout was strong.... I have mine tomorrow morning

    btw what is "incline db around the world"?

  10. Here's a link for anyone that hasn't tried it. Really works lower pecs.
    http://m.youtube.com/watch?v=S1HNRoyC168
    Life's a garden, dig it

  11. Quote Originally Posted by niners4reggie View Post
    Here's a link for anyone that hasn't tried it. Really works lower pecs.
    http://m.youtube.com/watch?v=S1HNRoyC168
    Ouch... I don't think my triceps are strong enough to do that
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  12. Quote Originally Posted by PuZo View Post

    Ouch... I don't think my triceps are strong enough to do that
    Lol
    Life's a garden, dig it

  13. Quote Originally Posted by PuZo View Post
    Ouch... I don't think my triceps are strong enough to do that
    weakling!!!!
    Hi-Tech Pharmaceuticals Representative

  14. Day 15
    Joints are starting to hurt a little and my right bi seems painfully hard at times. Will increase my water intake starting today to see if that helps.
    Life's a garden, dig it

  15. That's because you're too beastly! Although I tend to get tendinitis real bad in the bicep / tricep / elbow region at times. Especially with high volume work.
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  16. Quote Originally Posted by Piston Honda View Post
    That's because you're too beastly! Although I tend to get tendinitis real bad in the bicep / tricep / elbow region at times. Especially with high volume work.
    Haha thanks man! My stretching has been pretty non existent at times as well. I need to remember I'm not 25 anymore and incorporate more warm up
    Life's a garden, dig it

  17. Quote Originally Posted by niners4reggie View Post
    Haha thanks man! My stretching has been pretty non existent at times as well. I need to remember I'm not 25 anymore and incorporate more warm up
    I always hear different things, but do you warm up before and after or just after?
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com

  18. Day 15
    What's up guys?? Had a great workout tonight. Really "feeling it". Tonight was back and bis.

    Hayward face pulls
    65x10x5
    I start at the bottom and go up 2 clicks after each set. Really works by upper back and rear delts.
    45 sec rests

    Seated rows hold for 5 secs each rep
    160x10x3
    45 sec rests

    Full range pull downs
    110x20x3
    45 sec

    Standing straight bar curls
    100x10x3
    1 minute rests

    Incline db curls
    30x12x3
    45 second rests

    Cable cross curls flexing hard at the top
    40x10x3
    30 second rests

    Weight is 188
    55 minutes at the gym tonight.
    Life's a garden, dig it

  19. Quote Originally Posted by PuZo View Post

    I always hear different things, but do you warm up before and after or just after?
    Really depends how I'm feeling and what exercise I'm doing. I try to warm up before and after on compound movements.
    Life's a garden, dig it

  20. You must go quick bro, to be out of there in 55 mins.
    Hi-Tech Pharmaceuticals Representative

  21. Quote Originally Posted by criticalbench View Post
    You must go quick bro, to be out of there in 55 mins.
    Ya I always keep it at an hour or less. Sipping on Compete keeps me from having to go to the water fountain too, which saves time.
    Life's a garden, dig it

  22. Keep on crushin' it my man!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  23. Quote Originally Posted by Piston Honda View Post
    Keep on crushin' it my man!
    Thanks bro. Had another good night tonight!!
    Life's a garden, dig it

  24. Day 16
    What's up guys?? Strong night at the gym tonight. I've been pretty sore the last couple of days but there's no way that's going to stop me from getting after it!
    Tonight was legs and shoulders

    Hack squats
    90x20
    360x10
    450x10
    450x10
    450x8
    1 minute rests

    Leg extensions
    90x12
    160x10x3
    1 minute rests

    Iso hamstring standing
    90x12x3
    45 second tests

    Side lateral (left, right, both)=1 rep
    20x12x3
    45 second rests

    Sitting military press
    135x10
    155x10
    185x8
    195x3
    1 minute rests

    Shoulder db shrugs straight to front raises (left, right, both)=1 rep
    90x10x3 shrugs
    25x10x3 front raise
    45 second rests
    Life's a garden, dig it

  25. Day 17
    Much needed day off today. Pretty sore still. I'm starting some new exercises starting tomorrow. Can't wait to try it out!!
    Life's a garden, dig it

  26. Quote Originally Posted by niners4reggie View Post
    Day 17
    Much needed day off today. Pretty sore still. I'm starting some new exercises starting tomorrow. Can't wait to try it out!!
    dont forget your Compete!!!!

  27. Quote Originally Posted by Loudy Rowdy View Post

    dont forget your Compete!!!!
    Not a chance
    Life's a garden, dig it

  28. We were in a blizzard yesterday so I wasn't able to lift
    Life's a garden, dig it

  29. Quote Originally Posted by niners4reggie View Post
    We were in a blizzard yesterday so I wasn't able to lift
    the weather this weekend was nuts! How much snow did you guys get?
    Hi-Tech Pharmaceuticals Representative Manager

  30. We got 4.5" but the wind was between 35-50 mph. It was a whiteout
    Life's a garden, dig it
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