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

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  1. 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.


  2. gotta love your enthusiasm, dewey!!!
    GOD, FAMILY, COUNTRY!!!
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  3. 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:


  4. Bet it felt awesome getting some great bloodflow into the arms after the time off.
    PEScience Representative
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  5. 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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  6. Quote Originally Posted by Dewey99 View Post
    Definitely! Now I just need to take it slow and steady and resist the urge to do more than I should.
    indeed!!!
    GOD, FAMILY, COUNTRY!!!

  7. Quote Originally Posted by Dewey99 View Post
    Definitely! Now I just need to take it slow and steady and resist the urge to do more than I should.
    Take it easy!
    iForce Nutrition Representative
    iTrain. iCompete. iDominateÖiForce!
    www.iforcenutrition.com

  8. Sunday (Fitness Challenge Day 21):

    Leg day again:

    warmup - 10 minutes jump rope
    walking lunges (holding 25 lb. plates) - 25 reps per leg
    leg press - 3 sets of 10 reps and 1 set of 8 reps
    Icarin Super Squat - 3 sets of 10 reps
    leg extensions - 4 sets of 12 reps
    lying leg curls - 4 sets of 10 reps
    Standing calf raises - 4 sets of 15 reps

    abs - 6 sets of 25 reps on Ab-bench
    10 minutes jump rope to finish

    I traded some volume for more weight and longer rest periods during this workout. I was not able to go all out since my legs are pretty fried from all of the cardio I have been doing. This will be the last workout like this until my Fitness Challenge is over. With a week left, I will focus on HIIT cardio and carry that style over to my lifting as well. The last week is time for me to get serious about losing weight.

    Supplements: 1 scoop of Hemavol and 1 scoop of Compete about 40 minutes before my workout. I also had the usual second scoop of Compete while I worked out.

    I have to say that Compete is really helping with Recovery. I hit arms pretty hard on Saturday and was starting to get really sore by Sunday morning. I had one more scoop of Compete later in the day on Sunday and this morning I woke up feeling much better! I fully expected the soreness to be worse today but it wasn't. A lot of that has to be do to Compete.

  9. Quote Originally Posted by Dewey99 View Post
    Sunday (Fitness Challenge Day 21):

    Leg day again:

    warmup - 10 minutes jump rope
    walking lunges (holding 25 lb. plates) - 25 reps per leg
    leg press - 3 sets of 10 reps and 1 set of 8 reps
    Icarin Super Squat - 3 sets of 10 reps
    leg extensions - 4 sets of 12 reps
    lying leg curls - 4 sets of 10 reps
    Standing calf raises - 4 sets of 15 reps

    abs - 6 sets of 25 reps on Ab-bench
    10 minutes jump rope to finish

    I traded some volume for more weight and longer rest periods during this workout. I was not able to go all out since my legs are pretty fried from all of the cardio I have been doing. This will be the last workout like this until my Fitness Challenge is over. With a week left, I will focus on HIIT cardio and carry that style over to my lifting as well. The last week is time for me to get serious about losing weight.

    Supplements: 1 scoop of Hemavol and 1 scoop of Compete about 40 minutes before my workout. I also had the usual second scoop of Compete while I worked out.

    I have to say that Compete is really helping with Recovery. I hit arms pretty hard on Saturday and was starting to get really sore by Sunday morning. I had one more scoop of Compete later in the day on Sunday and this morning I woke up feeling much better! I fully expected the soreness to be worse today but it wasn't. A lot of that has to be do to Compete.
    Great work Dewey! Getting back in the zone!
    "Dynamic Trio's Superior Third"

  10. awesome updates dewey, love hearing the recovery is working well for you.

  11. compete looks interesting.
    GOD, FAMILY, COUNTRY!!!

  12. Quote Originally Posted by thebigt View Post
    compete looks interesting.
    honestly has replaced every gatorade/water for most of my families activities such as softball/basketball/golf [will say vodka + lemond drop compete taste good]

  13. Quote Originally Posted by thedarce View Post
    honestly has replaced every gatorade/water for most of my families activities such as softball/basketball/golf [will say vodka + lemond drop compete taste good]
    yeah, i could see that...i will pass on the vodka though, lol.
    GOD, FAMILY, COUNTRY!!!

  14. sub'd , currently using compete as well.

  15. Wednesday (Fitness Challenge Day 24):

    The cardio train keeps rollin'. I am up to 2 hours of riding the recumbent bike and 75 minutes of jump rope daily. I am wearing down though, and will be happy when Monday comes and this thing is over!

    Wednesday morning I rode the recumbent bike for an hour and then jumped rope for 15 minutes before work. I jumped rope for an additional 60 minutes total while at work. Even after all that, I just had to go to the gym since I was dying to do some more upper-body stuff.

    Arm day:

    warmup - 10 minutes jump rope
    stretching- 10 minutes of range of motion work
    straight bar triceps press downs - 3 sets of 10
    dumbbell kickbacks - 3 sets of 10 with really light weight (15 lbs.)
    reverse cable press downs - 3 sets of 10
    dumbbell curls - 3 sets of 10 (once again, light weight @ 20 lbs.)
    E-Z bar curls - 3 sets of 10
    reverse E-Z bar curls - 3 sets of 10
    Hammer Strength shrugs - 3 sets of 10

    Shoulder rehab work with cables and light weights
    abs - 4 sets of 25 reps on Ab-bench
    10 minutes of jump rope to finish off my workout

    I felt really good last night. I have been dying to lift again since I last did arms on Saturday. I feel like the lifting is actually helping my shoulder loosen up a bit too. That could be placebo though, so time will tell. I can say that it is at least not making my shoulder worse!

    Supplements used: 1 scoop of Hemavol and 1 scoop of Compete about 40 minutes before my workout. I also had the usual second scoop of Compete while I worked out.

    Since I went nearly 6 months without being able to do arms, I forgot how pronounced Hemavol's effects are when you work arms. My biceps and forearms were so pumped that it was painful at times. It was a good kind of pain though! Compete has kept me trucking along too. Besides helping me through these long workouts, it is a lifesaver to have on hand after long sessions of jump rope. It keeps me hydrated and refreshed, all while helping me recover enough to keep going. You don't need to wait for my final review to know that I love this stuff. That's why I bought more!

  16. wow...dewey, your fitness level has had to of improved dramatically. did you get a physical before starting? i bet bp/hr/lipid panel/glucose...hell practically everything is improved. willing to bet your doc would really be impressed!!!
    GOD, FAMILY, COUNTRY!!!

  17. Quote Originally Posted by thebigt View Post
    wow...dewey, your fitness level has had to of improved dramatically. did you get a physical before starting? i bet bp/hr/lipid panel/glucose...hell practically everything is improved. willing to bet your doc would really be impressed!!!
    I didn't get any before measurements, but things are definitely way better than they were at the beginning of the month. I still need to work on my HDL cholesterol, but everything else (besides my weight and BF%) is right in line.

  18. Quote Originally Posted by Dewey99 View Post
    I didn't get any before measurements, but things are definitely way better than they were at the beginning of the month. I still need to work on my HDL cholesterol, but everything else (besides my weight and BF%) is right in line.
    as strong as your heart seems to be, hdl shouldn't be that big of a deal, imo.

    bp and glucose are much more of a concern if you ask me!!!
    GOD, FAMILY, COUNTRY!!!

  19. Quote Originally Posted by thebigt View Post
    as strong as your heart seems to be, hdl shouldn't be that big of a deal, imo.

    bp and glucose are much more of a concern if you ask me!!!
    Yeah, I just had all this tested last Friday at an on-site health screening at work.

    BP was 117/78 which is fine and blood glucose was 117. That number seems fine as well, considering it was at 2:30 in the afternoon, about 90 minutes after I ate lunch.

    I still want to get my HDL up. As hard as I have been exercising, it was discouraging to see it was so low (36). I started taking some niacin in hopes of driving that number up.

  20. great numbers, dewey...
    GOD, FAMILY, COUNTRY!!!

  21. Quote Originally Posted by thebigt View Post
    great numbers, dewey...
    Name:  images.jpg
Views: 53
Size:  12.4 KB When it comes to numbers dewey the first I turn to

  22. i've been doing jump roping as "PM cardio"....damn my feet hurts...

    either I need new shoes or Joint Help.... probably both

  23. Quote Originally Posted by Loudy Rowdy View Post
    i've been doing jump roping as "PM cardio"....damn my feet hurts...

    either I need new shoes or Joint Help.... probably both
    Yeah, it can be hard on the feet and lower legs for sure. I could also use some Joint Help. Being 38 and doing this much leaves me looking like an 80 year old when I get up in the morning!

  24. Hah..I sound like a bowl of rice krispies in the morning. Sounds like you are turning the corner big D.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  25. Saturday (Fitness Challenge Day 27):

    I have reached the final weekend of my 4-week fitness challenge and while I am happy with my results so far, I am ready for it to be over. I miss some diet cheats and not doing cardio for 3 hours a day.

    Workout:

    warmup - 10 minutes jump rope
    Hammer Strength chest press - 1 set of 6 reps, 1 set of 8 reps, and 1 set of 10 reps (see notes below_
    Hammer Strength decline press - 3 sets of 10 reps
    straight bar triceps press downs - 2 sets of 30 reps (10 reps, change grip position, 10 more reps, etc. for a total of 30 reps with no rest)
    machine dips - 3 sets of 10 reps (light weight here - 100 lbs. I also had to cheat my left arm into a comfortable starting position)
    machine butterflys - 3 sets of 15 reps (only used 50 lbs and had to aid my left arm to get started. This was more for he stretch)
    rope press downs - 4 sets of 10 reps
    Dumbbell kickbacks - 3 sets of 10 reps

    Abs - 200 total reps of various ab exercises
    10 minutes jump rope to finish

    Notes - My legs are fried from doing so much cardio, so I had to come up with two upper-body workouts for the weekend. I decided to go with the break them up using the traditional push/pull split. I couldn't just work triceps, so I tried to work my chest a bit. Pressing is something I have to be very careful with, so I took it very easy. I started on the Hammer Strength press with a 45 lb. plate on each side. I cranked out a few reps but it was hurting too much. I took those off and went with 35 lb. plates. I did 8 reps this time, but that hurt too. I finally just went with 25 lbs. on each side to finish. I was able to do the declines with 45 lbs. on each side. This is a long way from where I was before my surgery, but it's a start!

    Supplements: I scoop of Hemavol, 1 scoop of Compete and 3 caps of Uncut right before I left for the gym. I also had another scoop of Compete intra-workout.

    I felt amazing during and after this workout. I had a nice focus buzz going and felt like I could keep lifting even though I was keeping my rest periods short. Pumps were fantastic, yet not so much that they got in the way. I was at the gym for about 90 minutes and had to force myself to leave. I still felt great for hours after my workout, so I did a couple hours of yardio too.

    My gym opens in one hour and today will be my final workout of this log. With the log and my Fitness Challenge both ending today, I plan on finishing strong!
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