Dewey99 kicks a$$ and takes names with Hemavol and Compete

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    I have spent all of my free time the last few days exercising, so I apologize for the lack of updates. Let's get you all caught up.

    Wednesday (Fitness Challenge Day 3):

    - 45 minutes of fasted cardio on the bike to start my day (Hill program)
    - 10 minutes of jump rope before I took my shower
    - 15 minutes of jump rope at AM break
    - 30 minutes of jump rope at lunch (before I eat)
    - 15 minutes of jump rope at PM break
    - 60 minutes on the bike in the evening while I watched The Following on my DVR

    Supplements used: Wednesday was a two-scoop day for Compete. I had one scoop immediately after my 30 minute jump rope session at lunch and sipped on another while riding the bike in the evening.

    Thursday (Fitness Challenge Day 4):

    - 60 minutes of fasted cardio on the bike to start my day
    - 10 minutes of jump rope before I took my shower
    - 15 minutes of jump rope at AM break
    - 30 minutes of jump rope at lunch (before I eat)
    - 15 minutes of jump rope at PM break
    - 60 minute leg workout after work

    Leg workout:

    5 minute jump rope warmup
    50 walking lunges (no weight)
    Leg press - 4 sets of 20 reps
    Icarin Super Squat - 4 sets of 20 reps
    Lying hamstring curls - 4 sets of 15 reps
    Leg extensions - 4 sets of 20 reps
    Seated calf raises - 4 sets of 20 reps
    Adduction/abduction - 4 sets of 25 reps each

    Ab-Bench - 4 sets of 25 reps

    5 minutes of jump rope to finish off my workout

    Notes:

    - rest periods were kept to 60 seconds to keep intensity up and focus on fat burning
    - I was pleasantly surprised that my legs weren't shot after going so much cardio over the last few days. Recovery has exceeded my expectations and is definitely better than it was last year when I wasn't using anything but a fat burner.

    Supplements used: One scoop of Compete immediately after my lunch jump rope session. Another scoop of Compete and one scoop of Hemavol (taken separately) before I left work and headed for the gym. I mixed another scoop of Compete and took it to the gym with me. I was sweating like crazy during my workout and I must have refilled that shaker 3 or 4 times. By the last time there was only a faint lemon taste left since I had been drinking half and then refilling it.

    Pumps were pretty crazy this time around. The combination of the Hemavol and high volume really got me. I didn't have my phone on me, but I wish I could have taken a picture of my lower leg. The veins on the front of my leg were bulging out and this isn't something I usually see. It was almost too much in my calves, but it did feel good.

    Recovery and endurance both seem to be improved so far with this stack. I seem to bounce back quicker between sets and managed through a rough workout with no issues even though I have been doing insane amounts of cardio. So far, so good.

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    All those jump roping and then the leg workout? Hardcore


    this is good to hear:
    Recovery and endurance both seem to be improved so far with this stack. I seem to bounce back quicker between sets and managed through a rough workout with no issues even though I have been doing insane amounts of cardio. So far, so good.
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    I am behind on updates because I literally spend all of my free time exercising!

    Friday (Fitness Challenge Day 5):

    Cardio and more cardio.....

    Recumbent bike - 1.75 hours total
    jump rope - 1 hour, 10 minutes total

    I have been getting a lot of comments about all the jump rope, but it really isn't that bad! It definitely sucks while I am doing it, but there aren't really any lasting negative feelings from it. People think it's hard on the knees, but it doesn't bother mine at all. This is coming from a guy that has had 3 knee congeries in the last 3 years too. Besides feeling like my heart is beating out of my chest, I feel it mostly in my feet and lower legs.

    Supplements used: Still using the beta fat burner early mornings, before lunch and before bed. I used one scoop of Compete after my 30-minute lunch jump rope session. I am going to run out of Compete quickly since I use it every day and multiple times some days.

    I am going to restock by taking advantage of a great Hemavol/Compete promo this month.

    Saturday (Fitness Challenge Day 6):

    I was feeling tired but hit the gym first thing in the morning for my leg workout. Saturday was a light day so I could save my heavy day for Sunday. Here is some detail on my workout:

    warmup - 5 minutes jump rope
    leg press - 4 sets of 20 reps
    hack squats - 4 sets of 15 reps
    leg extensions - 4 sets of 20 reps
    lying leg curls - 4 sets of 15 reps
    adduction/abduction - 3 sets of 25 reps for each

    abs - 4 sets of 25 reps on Ab-Bench

    Notes: I was really sluggish to start but things got better as my workout went on. Surprisingly the jump rope really helped me get going because it got my heart rate up and blood flowing. Endurance was good and pumps were great for this workout.

    I skipped calves because my calves felt like they could use a break from all the jumping. I tried to use the Ab-Coaster but it was too hard on my shoulder and I had to go back to the Ab-bench.

    Supplements: 1 scoop of Hemavol and 1 scoop of Compete pwo. I also sipped on another scoop of Compete during my workout.

    I was feeling pretty burned out from all of the exercise lately, so I took the rest of Saturday off other than some yardio.

    Sunday update coming tomorrow morning (with some pics)
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    In4 Dewey pics.
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    1 hour and 10 minutes of jump rope....dewey, my man-outstanding!!!!
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    jump rope.. like non stop?
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    He's a man on a mission and kicking ass! Make it happen double D.
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    Lookin good in here Dewey keep it up bud
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    Quote Originally Posted by thebigt View Post
    1 hour and 10 minutes of jump rope....dewey, my man-outstanding!!!!
    Quote Originally Posted by AZMIDLYF View Post
    He's a man on a mission and kicking ass! Make it happen double D.
    Quote Originally Posted by Danb2285 View Post
    Lookin good in here Dewey keep it up bud
    Thanks guys!

    Quote Originally Posted by criticalbench View Post
    jump rope.. like non stop?
    No, I can't jump rope for 1 hour and 10 minutes straight......yet!

    That was divided up throughout the day into one 10 minute set, 2 15 minute sets and 1 30 minute set.
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    I will be lucky up be able to do 5 min. I'm so uncoordinated.....
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    Quote Originally Posted by Dewey99 View Post
    Thanks guys!



    No, I can't jump rope for 1 hour and 10 minutes straight......yet!

    That was divided up throughout the day into one 10 minute set, 2 15 minute sets and 1 30 minute set.
    a 30 minute set of jump rope is pretty damned good...if you don't do it you don't realize how hard that is!!!
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    Sunday (Fitness Challenge Day 7):

    I am a morning person, but when I woke up on Sunday I was just tired. I felt kind of groggy and really unmotivated to get up and hit the gym. I wasn't going to let that stop me, but I decided I needed a strong stim boost for my pwo stack and found a sample from the Olympia that fit nicely:





    I did took one sample packet of Grape Max Intense, 1 scoop of Hemavol and 1 scoop of compete all separately about 30 minutes before my workout. This was my first time using the the new MI and it was still strong, but still didn't do anything for me in the flavor department. I also mixed a second scoop of Compete in 24 oz. of water and took it to the gym with me.

    Heavy leg day:

    warmup - 5 minutes of jump rope
    leg press - 3 sets of 10 reps and one set of 8 reps
    Icarin Super-Squat - 4 sets of 10 reps
    standing calf raises - 4 sets of 12 reps (on Icarin Super-Squat)
    standing hamstring curls - 3 sets of 10 reps
    leg extensions: 1 set of 12 reps and 3 sets of 10 reps
    abs - 4 sets of 25 reps on Ab-bench
    5 minutes of jump rope to finish things off

    I felt much better after jumping rope for 5 minutes. That got my heart pumping and the Max Intense really kicked in around then as well. I felt strong throughout my entire workout and was able to keep my rest periods to 60 seconds or less thanks to quick recovery and nice endurance. I left the gym feeling physically exhausted but great.

    Supplements used: As you can see above, I used the fabled Hemavol/Max Intense/Compete combo today and loved it. So much energy and the pumps were ridiculous.

    I mentioned getting pumps everywhere and having veins n my legs bulging out where I normally don't see anything. I took a picture to try and show you what I mean:



    You can see the veins bulging out on my lower left leg in a few different places. I had crazy pumps in my right forearm just from racking and unracking plates! This stack really made me sad that I can't work upper body right now....

    Sunday's work wasn't done when I left the gym. Here's what I did with the rest of my day:

    recumbent bike: 90 minutes total
    jump rope: another 30 minutes (2 15-minute sets)

    Monday (Fitness Challenge Day 8):

    Mega cardio as usual:

    recumbent bike - 60 minutes first thing in the AM
    jump rope - 10 minutes before work
    jump rope - 15 minutes at AM break
    jump rope - 30 minutes at lunch (before I ate!)
    jump rope - 15 minutes at PM break
    walking - one mile in the evening with my GF
    recumbent bike - 45 minutes in the evening while watching TV

    Supplements used: One scoop of Compete after 30 minutes of jumping rope (while I ate my chicken/veggies/Greek yogurt)
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    Quote Originally Posted by Dewey99 View Post
    Sunday (Fitness Challenge Day 7):

    I am a morning person, but when I woke up on Sunday I was just tired. I felt kind of groggy and really unmotivated to get up and hit the gym. I wasn't going to let that stop me, but I decided I needed a strong stim boost for my pwo stack and found a sample from the Olympia that fit nicely:





    I did took one sample packet of Grape Max Intense, 1 scoop of Hemavol and 1 scoop of compete all separately about 30 minutes before my workout. This was my first time using the the new MI and it was still strong, but still didn't do anything for me in the flavor department. I also mixed a second scoop of Compete in 24 oz. of water and took it to the gym with me.

    Heavy leg day:

    warmup - 5 minutes of jump rope
    leg press - 3 sets of 10 reps and one set of 8 reps
    Icarin Super-Squat - 4 sets of 10 reps
    standing calf raises - 4 sets of 12 reps (on Icarin Super-Squat)
    standing hamstring curls - 3 sets of 10 reps
    leg extensions: 1 set of 12 reps and 3 sets of 10 reps
    abs - 4 sets of 25 reps on Ab-bench
    5 minutes of jump rope to finish things off

    I felt much better after jumping rope for 5 minutes. That got my heart pumping and the Max Intense really kicked in around then as well. I felt strong throughout my entire workout and was able to keep my rest periods to 60 seconds or less thanks to quick recovery and nice endurance. I left the gym feeling physically exhausted but great.

    Supplements used: As you can see above, I used the fabled Hemavol/Max Intense/Compete combo today and loved it. So much energy and the pumps were ridiculous.

    I mentioned getting pumps everywhere and having veins n my legs bulging out where I normally don't see anything. I took a picture to try and show you what I mean:



    You can see the veins bulging out on my lower left leg in a few different places. I had crazy pumps in my right forearm just from racking and unracking plates! This stack really made me sad that I can't work upper body right now....

    Sunday's work wasn't done when I left the gym. Here's what I did with the rest of my day:

    recumbent bike: 90 minutes total
    jump rope: another 30 minutes (2 15-minute sets)

    Monday (Fitness Challenge Day 8):

    Mega cardio as usual:

    recumbent bike - 60 minutes first thing in the AM
    jump rope - 10 minutes before work
    jump rope - 15 minutes at AM break
    jump rope - 30 minutes at lunch (before I ate!)
    jump rope - 15 minutes at PM break
    walking - one mile in the evening with my GF
    recumbent bike - 45 minutes in the evening while watching TV

    Supplements used: One scoop of Compete after 30 minutes of jumping rope (while I ate my chicken/veggies/Greek yogurt)
    You know you've made it once you get leg veins
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    dewey, my man...you should be very proud....keep it up!!!
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    Boom!
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    Quote Originally Posted by thebigt View Post
    dewey, my man...you should be very proud....keep it up!!!
    Thanks bro! It isn't easy, but it is going to be worth it.

    Quote Originally Posted by R3ACTION View Post
    Boom!
    How's it going buddy? I hope you are healing up. I tried to PM you but you are too popular. Seriously though, I hope you are doing well.
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    Quote Originally Posted by Dewey99 View Post


    How's it going buddy? I hope you are healing up. I tried to PM you but you are too popular. Seriously though, I hope you are doing well.
    Going pretty well, my email is always open brother. MRI results came in today. Separated AC and torn labrum. Meeting with ortho soon to discuss severity and options. I've got some catching up to do in here to see where you're at. I'm avoiding chest and shoulders at the moment but spending time on arms, legs, core, and cardio. Gives me some time to catch up on my home brew and family time.
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    Quote Originally Posted by R3ACTION View Post

    Going pretty well, my email is always open brother. MRI results came in today. Separated AC and torn labrum. Meeting with ortho soon to discuss severity and options. I've got some catching up to do in here to see where you're at. I'm avoiding chest and shoulders at the moment but spending time on arms, legs, core, and cardio. Gives me some time to catch up on my home brew and family time.
    Sorry to hear about the diagnosis. I will email you tomorrow.
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    Don't know how I missed this Dewey! Kudos on the jump roping. About the only cardio I can stand doing really. It doesn't bother my knees, but be careful of the surface you're jumping on. Learned the hard way that concrete and jump rope is going to lead to nasty shin splints.

    Double kudos on the amount of time you can go for. That's actually really impressive. I'm more of a short, intense jump rope kind of guy, but those type of long sets you're doing are really great. Gotta be burning a ton of calories.
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    Quote Originally Posted by Geoforce View Post
    Don't know how I missed this Dewey! Kudos on the jump roping. About the only cardio I can stand doing really. It doesn't bother my knees, but be careful of the surface you're jumping on. Learned the hard way that concrete and jump rope is going to lead to nasty shin splints.

    Double kudos on the amount of time you can go for. That's actually really impressive. I'm more of a short, intense jump rope kind of guy, but those type of long sets you're doing are really great. Gotta be burning a ton of calories.
    Thanks man. Jumping rope outdoors is definitely a lot harder on the body, but unfortunately that's where I do about half of my jumping. When I jump in the group exercise room at the gym it's like jumping on a cloud since the floor is so smooth and has a nice spring to it. I wish all of my jump rope could be done there.

    I am burning a ton of calories for sure. Lately it has been a struggle to consume adequate amounts of food to keep up. I'm doing what I can and focusing on keeping my protein intake high along with eating lots of fresh fruits and veggies.

    This is probably a good time to talk about other supplements I am using right now to support my health and fitness goals. Besides the Hemavol and Compete, the only non-health supp I am taking is a beta version of a day/night fat burner. I am however taking fish oil, a multi and a joint support supplement. As much wear and tear I am putting on my body right now, I think those health supps are as important as ever.
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    Update:

    Sorry for not updating the last few days, but I ended up getting sick and not being able to hit the gym. I did manage to get in a bunch of cardio even though I missed a couple days of work. I started feeling better on Friday and decided to give it a go in the gym yesterday.

    Saturday (Fitness Challenge Day 13):

    warmup - 10 minutes jump rope
    walking lunges (no weight) - 30 per leg
    leg press - 4 sets of 20 reps
    hack squat - 4 sets of 15 reps
    leg extensions - 4 sets of 20 reps
    seated leg curls - 4 sets of 15 reps
    seated calf raises - 3 sets of 20 reps
    abduction/adduction - 3 sets of 25 of each

    abs - 4 sets of 25 reps on Ab-bench

    10 minutes of jump rope to finish

    Notes: I actually felt pretty good during the workout, even though I am still congested. Strength and endurance were both good, so maybe the time off did me some good.

    Supplements used: For this fasted workout I stuck with the original stack of a scoop of Hemavol and one scoop of Compete 30 minutes before my workout and another scoop of compete intra-workout.

    For additional cardio, I logged an additional 90 minutes on the recumbent bike throughout the rest of the day (2 45-minute sessions).
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    Hemavol and Compete providing you the endurance and recovery for such a brutal workout....
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    Quote Originally Posted by Dewey99 View Post
    Thanks man. Jumping rope outdoors is definitely a lot harder on the body, but unfortunately that's where I do about half of my jumping. When I jump in the group exercise room at the gym it's like jumping on a cloud since the floor is so smooth and has a nice spring to it. I wish all of my jump rope could be done there.

    I am burning a ton of calories for sure. Lately it has been a struggle to consume adequate amounts of food to keep up. I'm doing what I can and focusing on keeping my protein intake high along with eating lots of fresh fruits and veggies.

    This is probably a good time to talk about other supplements I am using right now to support my health and fitness goals. Besides the Hemavol and Compete, the only non-health supp I am taking is a beta version of a day/night fat burner. I am however taking fish oil, a multi and a joint support supplement. As much wear and tear I am putting on my body right now, I think those health supps are as important as ever.
    i definately agree...be careful of injury!!! don't be affraid to take a light or rest day when your body needs it...think long term!!!!
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    Quote Originally Posted by Loudy Rowdy View Post
    Hemavol and Compete providing you the endurance and recovery for such a brutal workout....

    So true! I always start sipping on compete post workout when I feel like tomorrows pain is going to suck!

    Mike
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    Quote Originally Posted by criticalbench View Post
    So true! I always start sipping on compete post workout when I feel like tomorrows pain is going to suck!

    Mike
    You actually have some left after your workout?!?!?
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    Quote Originally Posted by thebigt View Post
    i definately agree...be careful of injury!!! don't be affraid to take a light or rest day when your body needs it...think long term!!!!
    I learned my lesson last year after tearing up my shoulder by going too heavy, too soon. This month has been much more about endurance work, so if I get tired I just have to back off or dial down the intensity. Being sick hasn't helped lately, but I am getting it done.

    Sunday (Fitness Challenge Day 14):

    This was supposed to be my heavy leg day, but I just wasn't feeling it between being sick and all of the work I have been putting my legs through. I didn't want to waste a trip to the gym so I improvised.

    warmup - 10 minutes jump rope
    leg press - 4 sets of 10 reps (low weight)
    leg extensions - 3 sets of 10 reps
    standing calf raises - 3 sets of 10 reps
    abs - 4 sets of 15 reps on Ab-bench

    I was feeling pretty spent so I cut the lifting short and did some cardio. I jumped rope for another 10 minutes and jogged 2 miles on the treadmill before calling it a day.

    Supplements: One scoop of Hemavol and one scoop of Compete 30 minutes before working out and another scoop of Compete intra-workout. I didn't get the usual boost that this stack normally gives me. To be fair, I didn't lift enough to take advantage of the Hemavol and the Compete did help but supplements can only go so far when you are feeling run down.

    Monday (Fitness Challenge Day 15):


    After feeling so drained on Sunday, I decided to back off a little and take it easier on Monday. I didn't lift, didn't jump rope and only diss LISS cardio. I took it easy and went to see the new Die Hard movie. You can wait for the DVD if you haven't seen it....

    I have an appointment with my Orthopedist on Wednesday and I am very hopeful that he will clear me to start doing some upper-body lifting. My shoulder rehab has been going better and range of motion is greatly improved over the last month. Even if he clears me, I won't be able to do that much. At this point I would be happy as can be to be able to do something other than legs. I am keeping my fingers crossed!
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    good luck!!!
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    I hope you are given the green light double D!!
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    Quote Originally Posted by AZMIDLYF View Post
    I hope you are given the green light double D!!
    Good luck Dewster!
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    No lifting since the weekend, but I am trucking along with the cardio. I am riding the recumbent bike a total of 1.5-2 hours per day and jumping rope a total of 75 minutes per day at this point. My legs are tired!

    The big news came from my visit with my Orthopedist yesterday. He is encouraged by the extra movement I gained in my shoulder and gave me the green light to start some upper-body lifting! I am so excited even though I will have to take it really slow.

    I can't wait to hit the gym tonight and work something other than just legs! The doc wants me to stick to exercises I can do with my elbows tucked in to my sides for safety. So far I have thought of bicep curls, tricep pushdowns and shrugs as far as things I can try. I am all ears if anybody else has ideas though!
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    Good news man!
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    Quote Originally Posted by Dewey99 View Post
    No lifting since the weekend, but I am trucking along with the cardio. I am riding the recumbent bike a total of 1.5-2 hours per day and jumping rope a total of 75 minutes per day at this point. My legs are tired!

    The big news came from my visit with my Orthopedist yesterday. He is encouraged by the extra movement I gained in my shoulder and gave me the green light to start some upper-body lifting! I am so excited even though I will have to take it really slow.

    I can't wait to hit the gym tonight and work something other than just legs! The doc wants me to stick to exercises I can do with my elbows tucked in to my sides for safety. So far I have thought of bicep curls, tricep pushdowns and shrugs as far as things I can try. I am all ears if anybody else has ideas though!
    Man, that's a lot of cardio. Keep killing it Dewey !!!
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    Quote Originally Posted by fumoney View Post
    Man, that's a lot of cardio. Keep killing it Dewey !!!
    3 hours and 15 minutes of cardio......geezus!!!


    good news dewey, glad you can start lifting...go easy at 1st, my friend!!!
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    awesome news on being able to lift dewey!
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    In4 Dewey developing huge arms since he can't rotate his shoulder girdle for lifts yet!

    I know that feeling tho...feels great when you can do something other than just legs again.
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    Thursday (Fitness Challenge Day 18):

    Arm day....wait, wut? That's right, arm day. Ok, maybe leg day with some arms thrown in but let's be honest. I was excited as hell to be working upper-body for the first time in almost 6 months.

    warmup: 10 minutes jump rope
    leg press: 4 sets of 15 reps (light weights since legs are fried from all the cardio - 4 plates per side)
    hack squat: 4 sets of 15 reps
    leg extensions: 4 sets of 20 reps
    standing leg curls: 3 sets of 15 reps

    E-Z bar curls: 3 sets of 10 @ only 30lbs. (I need to start slow and be careful)
    Dumbbell Shrugs: 3 sets of 10 reps with 50 lb. dumbbells
    Straight bar triceps push downs: 3 sets of 10 reps @ 70 lbs.

    I also used the cables and did some of my shoulder rehab work that I usually do at home with bands. Range of motion is the focus here, so the pin was in the first block at 10 lbs.

    Cool down: 10 minutes jump rope

    Supplements used: One scoop of Hemavol and one scoop of Compete 30 minutes before working out and another scoop of Compete intra-workout. This was perfect since I was working out after work and wouldn't want to take a lot of stims anyway. I felt really good last night. I think I was amped up from being able to finally work arms again and that carried me through. I did notice insane pumps in my biceps and forearms from the Hemavol. I was going really slow and really focusing on the movement and contraction and that made the pumps even more intense. The Compete is really helping me recover quickly between sets and between workouts. It's also helping me keep up with the ridiculous amount of cardio I am doing. I'm thankful to have these at my disposal during this taxing month.

    I made sure to avoid overdoing it since I don't want to end up back here again. It felt great to get in a good workout and I am really looking forward to my time in the gym this weekend.
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    gotta love your enthusiasm, dewey!!!
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    Friday was another cardio-only day with a total of 90 minutes on the recumbent bike and 75 minutes total jumping rope.

    Saturday (Fitness Challenge Day 20):

    Saturday morning and time for another fasted workout. I took my Hemavol and Compete and then left for the gym. I brought along another shaker with more Compete as usual too. Aside from jumping rope, no leg work today! Upper-body lifts were kept to 3 sets each using low weights and strict form. I wasn't really sore from Thursday's lifts, so I was able to add some additional volume this time around.

    warmup: 15 minutes jump rope
    straight bar tricep push downs: 3 sets of 10 reps
    tricep rope extensions: 3 sets of 10 reps
    single arm reverse extensions: 3 sets of 10 reps
    Hammer Strength shrugs: 3 sets of 10 reps
    dumbbell curls: 3 sets of 10
    hammer curls: 3 sets of 10
    reverse E-Z bar curls: 3 sets of 10
    cable work for shoulder rehab

    Abs: 4 sets of 25 reps on Ab-bench
    15 minutes jump rope to finish

    This was a little bit more demanding workout as far as my shoulder goes. It hurt a bit a certain points, but I was careful to avoid aggravating it too much. I am thrilled to be doing some upper-body work, but it sure is hard to suck up how weak I feel. Oh well, I know I will eventually get back to where I should be.

    Pumps from the Hemavol were insane today. My forearms and biceps felt so tight that it honestly felt like my skin was going to spit a couple times. I tried to capture this in a pic, but it doesn't really do the pumps justice:

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    Bet it felt awesome getting some great bloodflow into the arms after the time off.
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    Quote Originally Posted by bolt10 View Post
    Bet it felt awesome getting some great bloodflow into the arms after the time off.
    Definitely! Now I just need to take it slow and steady and resist the urge to do more than I should.
  

  
 

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