Hemavol and Compete taking Niners to the next level

[niners4reggie]

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!

[niners4reggie]

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.

[criticalbench]

No more compete you know about the crazy sale, dont you?

Mike

[baldwanus]

No more compete you know about the crazy sale, dont you?

Mike

^^^

[niners4reggie]

No but would love to

[niners4reggie]

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

[Mack411]

Compete really helped me with endurance,it is more nitceable once it is gone!I miss my compete

[niners4reggie]

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

[Loudy Rowdy]

Ya me too. I did put in an order for more though. Gotta have it

which flavor you are getting this time?

[niners4reggie]

Tangerine I really liked the flavor of that

[criticalbench]

Tangerine I really liked the flavor of that

I like tangerine any time of the day, but prefer fruit punch intra!


Mike

[niners4reggie]

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.

[Piston Honda]

Great job man!

[niners4reggie]

Great job man!

Thanks bro

[baldwanus]

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

[niners4reggie]

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

[PuZo]

try having someone push down against the machine while you're doing the negative on leg extensions.......pure death

Sounds crazy!

[niners4reggie]

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.

[PuZo]

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!

[niners4reggie]

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.