Hemavol and Compete taking Niners to the next level

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    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

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    Keep on crushin' it my man!
    BOARD TYRANT
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    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
    •   
       

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    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
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    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
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    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!!!!
    IForce Nutrition online forum/message board rep
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    Quote Originally Posted by Loudy Rowdy View Post

    dont forget your Compete!!!!
    Not a chance
    Life's a garden, dig it
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    We were in a blizzard yesterday so I wasn't able to lift
    Life's a garden, dig it
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    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?
  10. Elite Member
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    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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    Quote Originally Posted by niners4reggie View Post
    We got 4.5" but the wind was between 35-50 mph. It was a whiteout
    we had around 4 feet or so.......and then today a lovely sleet/rain mix falling on top of it all
    iForce Nutrition Online Representative Manager
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    Quote Originally Posted by baldwanus View Post

    we had around 4 feet or so.......and then today a lovely sleet/rain mix falling on top of it all
    Damn! I'm moving south lol
    Life's a garden, dig it
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    Quote Originally Posted by baldwanus View Post
    we had around 4 feet or so.......and then today a lovely sleet/rain mix falling on top of it all


    cool!! go find a hill then build a slide tunnel...you are still a kid at heart arent ya?
    IForce Nutrition online forum/message board rep
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    Quote Originally Posted by niners4reggie View Post
    Damn! I'm moving south lol
    only thing good in the south is Jack in the Box
    IForce Nutrition online forum/message board rep
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    Quote Originally Posted by Loudy Rowdy View Post

    only thing good in the south is Jack in the Box
    Lol I do miss me some Jack in the Box
    Life's a garden, dig it
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    Day 19
    Felt great getting back into the gym tonight. Had a strong workout. Decided to switch up a few things. Went with reverse pyramid on flat bench and bb incline bench instead of db. Weight preworkout was 186.

    Flat bb bench
    135x10
    185x10
    305x6
    285x9
    275x9
    225x10
    2 minute rests

    Incline bb bench
    135x10
    185x10
    225x8
    235x6
    2 minute rests

    Incline flys ss with incline db around the worlds
    ( 40x10, 20x10 )x3
    45 second rests

    Vbar triceps pushdowns ss with reverse pushdowns
    ( 80x10, 55x10 )x3
    45 second rests

    Incline skull crushers ez bar
    50x12x3
    45 second rests

    Here's a couple post workout pics

    Attachment 74779



    Attachment 74780
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    Lol I do miss me some Jack in the Box

    I thought jack in the box was out west! I wana go there, but i live in the northeast where they do not exist.

    Mike
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    Quote Originally Posted by criticalbench View Post
    I thought jack in the box was out west! I wana go there, but i live in the northeast where they do not exist.

    Mike
    If you ever get some, send some my way!
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
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    I want a church's chicken
    Life's a garden, dig it
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    Day 21
    Took today off and sipped on Compete most of the afternoon. Legs/shoulders and forearms tomorrow.
    Life's a garden, dig it
  21. Elite Member
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    Day 22
    Had a great workout today. Felt strong and energized throughout. Wasn't able to work forearms as I ran out of time.

    Hack squats
    90x10
    360x10
    450x10
    500x10
    1 minute rests

    Leg extensions
    180x10x3
    45 second rests

    Iso hamstring curls (standing)
    45x10x3 per side
    30 second rests

    Standing behind the head military press (smith machine)
    135x10
    185x10
    195x10
    1 minute rests

    Front raises (left, right, both)= 1 rep
    20x10x3
    30 second rests

    Around the world 45lb plate
    10 to the left, 10 to the right x3
    30 second rests

    I've been able to shave some time off of my rests between sets and haven't had any issues with fatigue. Doms in lower back were non existent today. By the end was pretty tired and very pumped!
    Life's a garden, dig it
  22. Elite Member
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    Day 24
    Ran out of Compete today. Going to have to purchase more as I really like having an intra drink. Only had 45 minutes tonight so skipped flat bench but still had a great workout.

    Incline db ss with incline flys
    (60x10+40x10)x3

    Incline db around the world
    20x10x3

    Cable crossovers
    Started at position 6 for 10 reps then straight to position 8 for 10 then to position 10 for 10 x3
    These were a killer. Could see every muscle fiber in my chest!!

    For triceps I did rope pushdowns straight to reverse straight to vbar pushdowns 50lbs on each x 3

    Incline skull crushers straight bar
    60x20x3

    15 second rests between each set.
    Life's a garden, dig it
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    No more compete you know about the crazy sale, dont you?

    Mike
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    Quote Originally Posted by criticalbench View Post
    No more compete you know about the crazy sale, dont you?

    Mike
    ^^^
    iForce Nutrition Online Representative Manager
    iTrain. iCompete. iDominate…iForce!
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  25. Elite Member
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    No but would love to
    Life's a garden, dig it
  26. Elite Member
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    Day 25

    What's up guys?? Had a good workout tonight. Not losing any strength but endurance seems to be falling a little. Really having to power through the last couple of reps on certain exercises.

    Rack pulls
    135x10
    275x10
    315x8
    365x5

    Hayward face pulls
    62.5x10x5

    Full range pull downs
    110x10x3

    Standing straight bar curls
    110x10x3

    Spider curls
    60x10x3

    Cable crossover curls
    20x15x3
    Life's a garden, dig it
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    Compete really helped me with endurance,it is more nitceable once it is gone!I miss my compete
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
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    Quote Originally Posted by Mack411 View Post
    Compete really helped me with endurance,it is more nitceable once it is gone!I miss my compete
    Ya me too. I did put in an order for more though. Gotta have it
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    Ya me too. I did put in an order for more though. Gotta have it
    which flavor you are getting this time?
    IForce Nutrition online forum/message board rep
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    Tangerine I really liked the flavor of that
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    Tangerine I really liked the flavor of that
    I like tangerine any time of the day, but prefer fruit punch intra!


    Mike
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    Day 26
    Pretty good day at the gym today. Really killed it on hacks, I'm able to add more weight each time I do them. Im really focusing on the negative parts of each lifts.

    Hack squats
    180x10
    450x10
    500x10
    540x8x2

    Leg extensions
    180x10x3

    Iso hamstring curls (standing)
    45s x10x3

    Standing behind the head military press (smith)
    135x10
    185x10
    195x10
    195x8

    Front raises left, right, both
    20x10x3

    Around the worlds
    45 lb plate x12 to the left 12 to the right x3

    I think that going slowly through negative is what's zapping my endurance, but I keep reading how important that aspect is.
    Life's a garden, dig it
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    Great job man!
    BOARD TYRANT
  34. Elite Member
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    Quote Originally Posted by Piston Honda View Post
    Great job man!
    Thanks bro
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post

    I think that going slowly through negative is what's zapping my endurance, but I keep reading how important that aspect is.
    try having someone push down against the machine while you're doing the negative on leg extensions.......pure death
    iForce Nutrition Online Representative Manager
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    Quote Originally Posted by baldwanus View Post

    try having someone push down against the machine while you're doing the negative on leg extensions.......pure death
    I bet! I will give it a shot
    Life's a garden, dig it
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    Quote Originally Posted by baldwanus View Post
    try having someone push down against the machine while you're doing the negative on leg extensions.......pure death
    Sounds crazy!
    iForce Nutrition Representative
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    Hemavol and Compete taking Niners to the next level


    Day 28

    Decent workout today. Still trying to get used to my change in work schedule/lifting times.



    Flat bb bench

    135x10

    225x10

    275x8

    305x5

    185x13



    Incline bb bench

    135x10

    185x10

    195x9

    195x8



    Incline db around the worlds

    20x10x3



    Cable crossovers

    Position 6 for 10 reps drop to position 8 for 10 drop to 10 for 10=1 set

    40lbs 3 sets



    Ran out of time and wasn't able to work triceps like I normally do. Felt pretty wiped out by the end.
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    Day 28

    Decent workout today. Still trying to get used to my change in work schedule/lifting times.



    Flat bb bench

    135x10

    225x10

    275x8

    305x5

    185x13



    Incline bb bench

    135x10

    185x10

    195x9

    195x8



    Incline db around the worlds

    20x10x3



    Cable crossovers

    Position 6 for 10 reps drop to position 8 for 10 drop to 10 for 10=1 set

    40lbs 3 sets



    Ran out of time and wasn't able to work triceps like I normally do. Felt pretty wiped out by the end.
    Still a solid workout man!
    iForce Nutrition Representative
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    Hemavol and Compete taking Niners to the next level


    Day 29
    Rushed through my workout today. Maybe a little too fast as my lower back is really stiff tonight. Still had a good workout though.

    Rack pulls
    135x10
    295x10
    315x9
    345x6
    225x10

    Full range pull downs
    110x10x3

    Lat pulls behind the head for one then in front pausing at the bottom of each
    110x20x3

    Hayward face pulls
    62.5x10x5

    Spider curls
    60x10x3

    Bottom position cable curls
    85x10x3

    Crossover cable curls
    35x10x3

    Rests between each set was 15-30 seconds.
    Life's a garden, dig it
  

  
 

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