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bigguyn10ec IFN MAX OUT and Hemavo2MAX log

bigguyn10ec

bigguyn10ec

Active member
Well a big shout out to ManimalPatB for allowing me win and log this combo.
A little bit about me. 39, 6'3 and weigh around 254 as of right now.
I used to be pretty active here but slacked off for a while. But now back and hopefully I will run a good log here.

So back story I am getting over some back and shoulder issues that have caused me to severely back off my workout loads and I am slowly getting my gains and strength numbers back.
I am currently trying to train for a powerlifting meet in April. It will be my first one so it will all be a learning curve for me. I do love high volume training and I would like to loose a bit of overall weight over the next few months so well see what happens.

What did I get. I got max out in the blueberry Pomegranate and the hemovo2 in the rainbow sherbert.
First thoughts I love the V8 fusion drinks and I always get the Bluepom mix and this taste very much like. Well done. I had decent focus on the two days I have used it so far. And those days I ate horrible , lots of bad heavy foods and that makes a huge difference on a Preworkout. I think it will work better when I stop being such a fat butt. ha.
The Hemovo2 taste awesome. I love that flavor. Again well done. I took this on a semi high volume day of arms and that is always a good pump for me. I was able to tell this stuff is going to work well for me. I will write more on the workouts later.

I will say both days again I ate terrible and that seems to make my workouts suck. So no more of that for me. I know I will still eat heavy a few days on holidays but I will try and behave as much as I can.

Here was Fridays workout
Pullups 4 sets to failure 10, 8 , 8 ,6 - 30 sec rest
Inverted barbell rows 15-20 x 4 sets 30-45 sec rest
Barbell curls 4 sets of failure worked up to 110 lbs 45 sec rest
tricep pushdowns fst7
close hand pushups 3 sets
Dumbcurls 4 sets

called it a day here.

today I wanted to try my deads out again and see what my back feels like over the next few days.
Deads
135 x 10
135 x 10 sumo
225 x 8
225 x 8 sumo
315 x 3 x 5 sets
365 x 3 x 2
strip set
365 x 3 , 315 x 5, 225 x 6 sumo

My strength is so far down on my deads it is depressing, but I hope my back holds up and muscle memory comes back soon.
I will get pics up soon as possible.
 
In on this! Nice deads!
 
Yesterday was an off day. my back feels pretty good. Upper traps sore and Triceps stiff. Not bad and better than I figured.
 
Monday
Front squats
warmups 4 sets
working sets as follows
135 x 10 x 2
175 x 5
225 x 5 x 3
Back squats
225 x 5
275 x 5x 2
315 x 5

I had to run and called it a day here.

This morning 5am chest
warmups
working sets 135 x 10 slow and contraction.
175 x 5
245 x 5
275 x 5
295 x 3 best I have done in a long time. Shoulder felt good, elbow was good also.

Incline barbell
135 x 20 x 4

Incline db flies 30 sec rest
4 sets 60 x failure

Incline db flies 30 sec rest
35 x failure x 4 sets

cable flies 4 sets
 
sparks2012 said:
Good sessions man...good weight lifted in there!
Click to expand...
Meh, not really pretty much depressing compared to where I was, but I have learned when I go crazy makes insane gains in strength quickly, it seems to fall off easy and I tend to have injuries. So now I am taking baby steps toward my goals, hopefully I will be able go keeps these.
 
bigguyn10ec said:
Meh, not really pretty much depressing compared to where I was, but I have learned when I go crazy makes insane gains in strength quickly, it seems to fall off easy and I tend to have injuries. So now I am taking baby steps toward my goals, hopefully I will be able go keeps these.
Click to expand...

I totally get that feeling, man. It's tough, mentally, to know where you were and how hard it is to get back up to that level. My squat has been crap for like 8 months. Pretty disheartening at times, but it happens I guess.
 
Awesome
 
Rest no more than 1:30
Deadlifts -Sets of 8 till failure (make last 4 sets 'heavy')
135 x 2 sets
225 x 3 sets
275 x 1
315 x 4 sets. Only got 5 out of last two sets

Seated Cable 1x15; 1x12; 5x10
Lat Pulldowns 1x15; 1x12; 4x10
3 plates
Low Hammer Strength Rows 4x12
3 plates
Hammer
Strength Wide Pull 4x12 (End w/ Dropset)
Straight arm Pulldown 4x10
Close Grip Pulldown 4x10
 
bigguyn10ec said:
Rest no more than 1:30
Deadlifts -Sets of 8 till failure (make last 4 sets 'heavy')
135 x 2 sets
225 x 3 sets
275 x 1
315 x 4 sets. Only got 5 out of last two sets

Seated Cable 1x15; 1x12; 5x10
Lat Pulldowns 1x15; 1x12; 4x10
3 plates
Low Hammer Strength Rows 4x12
3 plates
Hammer
Strength Wide Pull 4x12 (End w/ Dropset)
Straight arm Pulldown 4x10
Close Grip Pulldown 4x10
Click to expand...

Did you fail at 8 reps for the sets of 135 and 225? If so, what intensity techniques did you use? I really never thought about incorporating stops or negatives on deads...if that's what you did then I'll have to try it.
 
Actually on my 135 I did from ground to just above knee. Not sure how many reps. Was not really failure per say but that is a hard position to be in for several reps.
It helps with off the ground power. If I can get it to my knees I can get the rest. But about 2-3 inches off floor is hard for me.
I am taller and I have tried sumo and all kinds of hand positions and feet placements to try and improve it but. It just come down to doing the part I suck at to be better at it.
 
bigguyn10ec said:
Actually on my 135 I did from ground to just above knee. Not sure how many reps. Was not really failure per say but that is a hard position to be in for several reps.
It helps with off the ground power. If I can get it to my knees I can get the rest. But about 2-3 inches off floor is hard for me.
I am taller and I have tried sumo and all kinds of hand positions and feet placements to try and improve it but. It just come down to doing the part I suck at to be better at it.
Click to expand...

I'm slow off the ground as well, switched to sumo a couple months after being stuck at 405 for 2 years pulling with a conventional stance. I guess I just need to buckle down and practice where I'm slow/stuck too. Good stuff man.
 
Shoulder and arms yesterday.
Seated but back unsupported barbell press
135 x 15 x 4
175 x 10

Seated db press
60 x 10-15 x 4
Victory front db raises
15 x 15 x 5
Side db raise
20 x 15 x 4
Preacher curls reverse grip
3 set
Preacher curls
Three pyramid sets
Rest and pause sets X 4
Triceps
Rope ext 4 sets. Rest pause method to failure
Close grip bench superset with skull crusher 4 sets
Bench dips with rope Hammer curls x 4 sets

Hanging arm db curls x 3 sets
Cable side and front delt raises x 3 sets
Circus db press x 6 reps x 3 sets
 
Yesterday was legs
Hit a scoop and half on both of these bad boys.
Good sweet spot for me.

Squats
Instead of doing front squats I went straight for back squats. I kept the bar a touch higher than normal, everything felt good.
135 x 10 x 2
225 x 8 x 2
315 x 3 x 5
315 x 7

leg press
rest pause technique.
45 reps x 3 sets focus on ham ext and stretch.

Today was upper back blast

Yate rows
135 x 20 x 3
175 x 10
225 x 15

Low row hammer strength
one plate x 20
2 plate x 10
3 plate x 10
3.5 plate x 10
4 plate x 10
1 plate x failure

High row hammer strength
2 plate x 10 x 2
3 plate x 10 x 3
2 plate x 8 slow and stretch

Cable rows
10 sets 2 different variations. close grip and wide grip

lat pulldown
5 sets slow and with slow negative and stretch.

bent over db rear delt
15 x failure x 3

killer workout and I feeling stronger everyday.
 
bigguyn10ec said:
Yesterday was legs
Hit a scoop and half on both of these bad boys.
Good sweet spot for me.

Squats
Instead of doing front squats I went straight for back squats. I kept the bar a touch higher than normal, everything felt good.
135 x 10 x 2
225 x 8 x 2
315 x 3 x 5
315 x 7

leg press
rest pause technique.
45 reps x 3 sets focus on ham ext and stretch.

Today was upper back blast

Yate rows
135 x 20 x 3
175 x 10
225 x 15

Low row hammer strength
one plate x 20
2 plate x 10
3 plate x 10
3.5 plate x 10
4 plate x 10
1 plate x failure

High row hammer strength
2 plate x 10 x 2
3 plate x 10 x 3
2 plate x 8 slow and stretch

Cable rows
10 sets 2 different variations. close grip and wide grip

lat pulldown
5 sets slow and with slow negative and stretch.

bent over db rear delt
15 x failure x 3

killer workout and I feeling stronger everyday.
Click to expand...

Short but intense sessions! Huge fan of those, great work!
 
Yesterday was chest and just focused on solid pressing.
Control decent and pause and power up.

I don't think I warmed up good enough, my shoulder hurts a lot today, so I will be skipping shoulders this week and doing more mobility work.
Flat
135 x 10 x 2
225 x 5 x 2
250 x 5
275 x 5 x 2
300 x 6 all out with a impressive negative
135 x 24
135 x 21 failure

Done
 
Alright good couple of days
Shoulder feels bit better.
I hit 2 scoops of max out and one scoop
Hemovol.
Headed out for some good deads
Wore my brand new knee sleeves. They really felt good on my knees
Sumo 135 x 20
Conventional
135 x 20
Sumo 225x 8
Conventional
225 x 8
315 x 5 reset singles
355 x 5
395 x 3 reset singles
405 x 3 that is the heaviest I have been in at least 6 months

I feel I am on track for big things in April.

I also got some elitefts mini bands and I played a few sets on bench with those.
I like em!

Today was arms
Barbell curls
Pyramid up
20, 15, 10, 8,8

Preacher curls with one mini band
Pyramid up
18, 10, 8, 6, 12

Tricep pushdown x 4 sets
Tricep kickbacks x 4 sets
Rope Hammer curls with single arm cable ext x 7 to failure

I took one scoop max out and 2 scoops Hemovol and had some killer pumps and veins popping.
 
any cardio issues on this?
bigguyn10ec said:
Alright good couple of days
Shoulder feels bit better.
I hit 2 scoops of max out and one scoop
Hemovol.
Headed out for some good deads
Wore my brand new knee sleeves. They really felt good on my knees
Sumo 135 x 20
Conventional
135 x 20
Sumo 225x 8
Conventional
225 x 8
315 x 5 reset singles
355 x 5
395 x 3 reset singles
405 x 3 that is the heaviest I have been in at least 6 months

I feel I am on track for big things in April.

I also got some elitefts mini bands and I played a few sets on bench with those.
I like em!

Today was arms
Barbell curls
Pyramid up
20, 15, 10, 8,8

Preacher curls with one mini band
Pyramid up
18, 10, 8, 6, 12

Tricep pushdown x 4 sets
Tricep kickbacks x 4 sets
Rope Hammer curls with single arm cable ext x 7 to failure

I took one scoop max out and 2 scoops Hemovol and had some killer pumps and veins popping.
Click to expand...
 
No. Not really but I do need to do more
 
bighulksmash said:
Are you slow negin the reps ?
Click to expand...
Well I forgot to add to the workout log I did do two sets of bottom half deads of 135. Damn those tax my hams something terrible.
I try to not slam it down, or get a full slow negative, just a good control with it.
 
I have a video of me repping 315 if I can get it to load. Not sure how from a phone.
 
So yesterday legs did not go as well as I wanted it to, but I tried to hit them more this morning.
Yesterday was all back squats no wraps. Only used my new knee sleeves and I really liked doing this. Nice and warm and felt a bit easier on my joints.
135 x 15 x 2 short rest
225 x 5 x 3 short rest
5 min break add belt
315 x 3 x 5 sets with short rests. I got side tracked helping someone out and a bathroom trip, and ran out of time.
I was not really feeling it this workout anyway. Was having to move fast just to keep my attention to be there.

This morning was going to be long stressful day of dealing with the ex over child support papers and driving over 10 hrs, fast food and fast snacks, so just not a day I was looking forward too. I knew I was going to be late and would not want to hit the gym when I get back so I went in to the gym at 5 am.
Hit some supersets and giant sets.
yate rows ( 3 sets of 15 with 135 ) with leg press, ( I never counted reps on leg press just focused on muscle groups and control. And went till I could barely rack it again.
I am pretty sure I was doing over 50 reps with 200 on the press for 6 sets.
switched to rack pulls of 315 x 6 for next 3 sets with the leg press. I was pretty winded on these.
Rack pulls are really difficult for me for some reason.

Low row hammer and high row hammer strength rows 3 plates x 10 x 4 sets each
Back was getting a great pump and I hit lat pulldowns with leg ext to failure , 4 sets
Rear delt db flies and some short ab session and I was done.

I am super tired and hope tomorrow will be better for me.
Chest is tomorrow and I hope to use the mini bands and see what happens.

Also I got my labs back on my TRT that many know I am on.
Test was 404 and estrogen was low at 7. I guess that is why my joints hurt bad too.
This was 6 days after last shot.
My test never gets really much higher than that. I really don't care, I just wish my joints felt better.
 
Alright hit chest tonight by myself ended with a good workout even without going very heavy.
I used the mini bands on bench and wow what a change that is. I miss using chains but this is a good way to go.

Shoulder warmup 7 mins
Flat bench
bar with bands x 15 x 2
135 x 10 x 2
135 with bands x 10 x 2
225 x 5 x 2
225 x 6 with bands x 2
245 x 6
225 x 6 with bands
175 with bands x 10
135 with bands x almost failure ( rest pause ) x 3 sets

Incline db press
55 x 10 x 4

hammer strength wide upper chest
2 plates x 4 sets of rest pause to failure Great pump

pec dec to failure
with squeeze 3 sets

I took 2 scoops of hemo and 1 scoop max out for today. Good combo for a pump.
 
I don't use chains, but the bands add a significant amount of tension. Not sure what lb rating is. It's on elitefts but hard to figure out.

short and sweet.*
135 sumo and conventional.* 10 each
225 x 10
315 x 5
365 x 5
405 x 3
425 x3* (pr for reps)
315 x 13 ( pr for reps)*
I had more in the tank. Moving in the right direction.*
Cable rows. ( A lot of sets.)*
Done
 
Squats was tonight. My right knee has bothered me since Sunday for some reason so I took it easy on heavy back squats. Kept a fast pace and got a good workout in.
Front squats.
Working set's
135 x 10 x 2
225 x 5 x 2
275 x 1 x 3 ( new PR ). I got it once and wanted it more. ha. All three singles was not pretty but happy I am moving up.

Box squats with full sit back and explode up.
275 x 6 x 3
225 x 6 x 2
135 x 10 x 3

Leg press
400 x 10 x 5 sets
400 x 12 x 4 sets Focus on ham at top.

Hammer strength ham curls

TRX ham curls x 3 sets

Jump rope for 100 total .
It took me a while but I was able to start getting it 10 at a time. I will eventually get this.

Bodyweight is 258
 
Jump rope is brutal man...lol I never had enough patience to get more than 5-7 jumps in before it got hung up on my feet. Awesome squat session though. Fronts are impressive.
 
I like how you include bands into your workouts bro, I really need to try that.. I have to buy them. I need to do something new this year.
 
bigguyn10ec said:
Squats was tonight. My right knee has bothered me since Sunday for some reason so I took it easy on heavy back squats. Kept a fast pace and got a good workout in.
Front squats.
Working set's
135 x 10 x 2
225 x 5 x 2
275 x 1 x 3 ( new PR ). I got it once and wanted it more. ha. All three singles was not pretty but happy I am moving up.

Box squats with full sit back and explode up.
275 x 6 x 3
225 x 6 x 2
135 x 10 x 3

Leg press
400 x 10 x 5 sets
400 x 12 x 4 sets Focus on ham at top.

Hammer strength ham curls

TRX ham curls x 3 sets

Jump rope for 100 total .
It took me a while but I was able to start getting it 10 at a time. I will eventually get this.

Bodyweight is 258
Click to expand...

Great stuff man!!!

And yeah, Jump rope is CRAZY cardio, I can barley get 5 before my feet are all over the place
 
Sorry for the delay, this was Tuesdays workout.
*switched and did chest instead of upper back. I think I want to hit squats, bench and dead twice a week here and there and see what happens.*

Anybody ever do a split like that?

I was feeling weak af though and my tennis elbow was furiously mad last night too.

Bar with bands x 2 sets
Shoulder warm-ups and band pull aparts.*
135 w bands x?* X 3 sets. Very explosive.*
175 w bands x 10 x 2
225 x 6-8 x 3
245 x 3*
265 x 3 x 2

Incline barbell with db Inclined press
135 x 10 with 70 x 10 x 2
175 x 10 w 75 x 10 x 2

Jump ropes and helped kids learn the deadlifts.
Got a lot of work to do with them.
But they are starting to get interested in it.*
Of anyone knows a easy way to teach kids please say.
 
Wednesday was simple
Ten mins of hell.
Deadlifts amap
225. Been over a year since I tried this.
I got fifty.
I will try again on another night
I had ate too much earlier and was not feeling too well.
Strength was not there.
 
bigguyn10ec said:
Sorry for the delay, this was Tuesdays workout.
*switched and did chest instead of upper back. I think I want to hit squats, bench and dead twice a week here and there and see what happens.*

Anybody ever do a split like that?

I was feeling weak af though and my tennis elbow was furiously mad last night too.

Bar with bands x 2 sets
Shoulder warm-ups and band pull aparts.*
135 w bands x?* X 3 sets. Very explosive.*
175 w bands x 10 x 2
225 x 6-8 x 3
245 x 3*
265 x 3 x 2

Incline barbell with db Inclined press
135 x 10 with 70 x 10 x 2
175 x 10 w 75 x 10 x 2

Jump ropes and helped kids learn the deadlifts.
Got a lot of work to do with them.
But they are starting to get interested in it.*
Of anyone knows a easy way to teach kids please say.
Click to expand...

As far as the split you're asking goes...I've tried to squat every session, no matter what I was training. Burned myself out. Probably wasn't structured right so take it for what it is. Currently, I'm running a full body split, so I'm pressing/pulling/squatting at least 2 times in a 7 day period, more often closer to 4. I like it so far. Strength is creeping up and I feel like I'm making decent progress with size as well.


Good on you for teaching the kids...it's hard enough teaching adults that are starting out. Only advice I have is patience, never worked with kids but I have worked with a few teens (2 of them being my brothers, the other few being their friends) who took a big interest in fitness. I guess don't be afraid to tell them if they're doing it wrong. From what I've read, also starting them with callisthenics will help prevent injury, depending on how young they are...basic, compound lifts to build strong foundation and movement patterns. Progress from there.
 
Thursday I just hit some light upper back and shoulders. Mainly just to get some blood pumping in them. Several high volume sets but nothing crazy.

Friday I hit squats again. Kept it simple.
135 x 10 x 2
175 x 5
225 x 5
275 x 3
And wraps
315 x 6
355 x 1
Tried something new did 21s on squats
Interesting and very hard
135, 7 bottom, 7 top, I think I got 5 full reps.
Did that 2 times.

Leg press focus on hams 3 sets high reps

Saturday I did some chest.
Flat barbell was killing my tennis elbow.
So I stayed light and side some super sets

Flat bench with flat db press
135 x 10 w 65 x 10 x 4 sets
Hammer strength chest press with bands
4 sets

Jump ropes and abs

I am nearing the end of my max out and Hemovol so I will be updating all that soon.
Been a good run with them so far.
 
Yesterday was legs and was still sore from last week.*
Took another direction.*
Hit hams first as they was the tightest.*
Sld 135 x 6-10 x 5 sets*
Front squats*
Full control parallel squats*
135 x 10 x 6

Leg press*
200 x 20
400 x 20 x 2
600 x 10 x 3*
200 single leg press x 10 x 2*
I was smoked.*
45 min total*

Today was pathetic day in the gym. Had the kids and helping the learn to squat.*

Rack pulls*
135 x 10
225 x 8 x 2
315 x 6 X 3
405 x 3.* I think that's a pr for a rack pull for me.*

Cable rows five sets*

Trx flies and rows 40 reps.
Crunches*

Also helped wife with her workout also.
Very happy to have her going again.
 
Easy chest night, took a light night to ease up in my tennis elbow.*
All dumbbells and machines*
Flat db 35 x 10
55 x 10
65 x 10
80 x 10
90 x 10
Inclined db
40 x 20
55 x 10 x 5. I kept it at a good 3 sec positive and 3 sec negative. Amazing burn and pump.

Hammer strength wide press with Pec Dec*
6 sets* high reps for pump.

Also added in 10 mins of jump ropes before I started anything.* *Getting better at these.**
Got a new pic while there.Invalid Link Removed
 
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