Compete with Kenpo

kenpoengineer said:
Had a suggestion to vary my lifts, cut sets down a bit and add assistance lifts. Point taken. I guess I was in rut as for my workout routine. So, will be switching things up.

For this workout the Compete tastes so very good!!!

Boxer's Workout

Kettlebell Figure 8 (Bent Down Between Knees)
45x20x3

Dumbbell Wood Choppers
30x10x3

Dumbbell Lateral Raises
20x8x3

Standing Arnold Press
30x8
40x8x2

Speed Bag
1min on;1min rest x 3

Heavy Bag
1min on;1min rest x 3

Shoulders burned and in need of iForce Joint Help.
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Nice workout. I like the punching bags in there
 
Rush954 said:
Nice workout. I like the punching bags in there
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Thanks Rush. These speed and heavy bag sessions will raise the heart rate and kick your butt! Lol
 
Still love the Compete. Tang flavor is not getting old. Noticing DOMS is way less.

Upper Back Today

Dumbbell Bent Over Rows
70x8x2
75x5

One Arm Dumbbell Rows
75x8x2
80x8

Dumbbell Shrugs
100x10x3

CG Lat Pulldown
165x5
145x8
155x6

Face Pulls
55x8
75x8
85x8
 
kenpoengineer said:
Still love the Compete. Tang flavor is not getting old. Noticing DOMS is way less.

Upper Back Today

Dumbbell Bent Over Rows
70x8x2
75x5

One Arm Dumbbell Rows
75x8x2
80x8

Dumbbell Shrugs
100x10x3

CG Lat Pulldown
165x5
145x8
155x6

Face Pulls
55x8
75x8
85x8
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This is the kind of stuff that motivates me. Keep at it kenpo. Now I'm interested in compete. And with a tang flavor. I'm intrigued now...
 
Rush954 said:
This is the kind of stuff that motivates me. Keep at it kenpo. Now I'm interested in compete. And with a tang flavor. I'm intrigued now...
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Thanks Rush for the encouragement.

I'm really liking Compete. Tangerine flavor tastes like Tang and is refreshing during workouts. Using it daily and it's making a difference to my DOMS. Member Reggie says he misses it when he runs out.
 
Sipping on my Tang, I mean Compete! Killing my shoulders today

Standing Shoulder Press
95x5
105x5
115x5
125x2

Lateral DB Raises
20x8x2
25x8
25x6

Front DB Raises
50x2
40x2
30x8x3 weak in this area!

Standing Arnold Press
40x8x2
40x6

Shoulders now dead! Lol
 
Just like Ken said I really noticed a difference once my Compete was all gone. It's one of those things you kinda take for granted, when you have it you feel great once your out doms come back!
 
kenpoengineer said:
Sipping on my Tang, I mean Compete! Killing my shoulders today

Standing Shoulder Press
95x5
105x5
115x5
125x2

Lateral DB Raises
20x8x2
25x8
25x6

Front DB Raises
50x2
40x2
30x8x3 weak in this area!

Standing Arnold Press
40x8x2
40x6

Shoulders now dead! Lol
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If you were using good form on the db raises then that's nothing to be ashamed of that's actually good weight!!
 
criticalbench said:
I do 25-35 with good form on side raises.. I go up to 40 but loose form immediately.

Mike
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True .. Once the weight goes up, I loose that focus on the delt don't get that burn n tightness that I woulda had with lighter more focused reps. But when I do heavy.. I'll make that effort to focus the negative portion to keep that tension
 
atanocc said:
True .. Once the weight goes up, I loose that focus on the delt don't get that burn n tightness that I woulda had with lighter more focused reps. But when I do heavy.. I'll make that effort to focus the negative portion to keep that tension
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Thanks for the feedback on the side raises. My 20 to 25 lb DB use isn't all that "wimpy" then. Lol

AT is that you in your avatar? Looking great man if it is!
 
Mixed Compete with my berry flavored PWO, yuck, don't do it. Compete tangerine is the best.

Still switching up the workout routines. All dumbbell use today for chest.

DB Bench Press
40x8
50x8
55x8

Weighted Dips
BW x 8
BW +75 x8 x 2

Skull Crushers
70x8x2
80x8

DB Decline Press
55x5 shoulder unstable stopped

Ran out of time. Good day!
 
kenpoengineer said:
Thanks for the feedback on the side raises. My 20 to 25 lb DB use isn't all that "wimpy" then. Lol

AT is that you in your avatar? Looking great man if it is!
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Lol it's the lighting ;) haha but thanks brotha.. Trying to get that physique that I want, taking it one step at a time

Anyways great work w/ the DBs.. Ever try partials w/ them?? Im a big advocate for full ROM but I would sometimes add in some partials on a few to get in a more TUT w/ heavier weight!! Great stuff if used correctly.
 
atanocc said:
Lol it's the lighting ;) haha but thanks brotha.. Trying to get that physique that I want, taking it one step at a time

Anyways great work w/ the DBs.. Ever try partials w/ them?? Im a big advocate for full ROM but I would sometimes add in some partials on a few to get in a more TUT w/ heavier weight!! Great stuff if used correctly.
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Will add the partials as that sounds like another way of breaking that tissue down. Thanks.
 
kenpoengineer said:
Will add the partials as that sounds like another way of breaking that tissue down. Thanks.
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N/p make sure its the lower partials of the rep.. Some people mistake them by doing the top portion or so called half rep..
So when u do it, focus on the stretch on the bottom n get a good squeeze on the pecs half way-3/4 of the way up
 
Feel great and noticing my ability to recover faster. Compete and off to the gym.

Back and Biceps

Deadlifts
245x5
265x5
285x5

Bent Over DB Rows
75x8x2
80x8

EZ Bar Curls
90x5x2
100x5

Hammer Curls
80x8x3
 
Compete is my new workout intra.

Squat day!
145x5
165x5
185x5
205x5
215x5 PR
165x10x3 PR in endurance here

Leg Extensions
140x7x2
150x5

Legs burned.
 
kenpoengineer said:
Sipping on my Tang, I mean Compete! Killing my shoulders today

Standing Shoulder Press
95x5
105x5
115x5
125x2

Lateral DB Raises
20x8x2
25x8
25x6

Front DB Raises
50x2
40x2
30x8x3 weak in this area!

Standing Arnold Press
40x8x2
40x6

Shoulders now dead! Lol
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this is good stuff, glad its working out Kenpo! maybe throw in some face pulls or reverse flyes unless you do your rear delts on back day
 
nice squats, do you use a belt or knee sleeves?
 
iForce Dave said:
nice squats, do you use a belt or knee sleeves?
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Yes use both a belt and knee sleeves. No issues with the knees yet and I want to keep them that way.

Added face pulls into my upper body workout. Thanks for the suggestions. All are welcome.

Loving the Compete. You may have to send another tub or two so I can do an extended trial log! Lol
 
Prodigy and Compete = Rocket Fuel! Lol

Chest today

BB Bench Press
165x5
185x5
205x5
215x5
225x3
205x5

BB Decline Press
165x5
185x5
205x5
225x5
205x5

Time was a problem and was feeling a little run down. Maybe time for an off day.
 
kenpoengineer said:
Prodigy and Compete = Rocket Fuel! Lol

Chest today

BB Bench Press
165x5
185x5
205x5
215x5
225x3
205x5

BB Decline Press
165x5
185x5
205x5
225x5
205x5

Time was a problem and was feeling a little run down. Maybe time for an off day.
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Good numbers bro! Ya listen to your body. I had a hard time taking time off before but once I gave my self that extra day for R&R I came back stronger and more focused than ever!!
 
kenpoengineer said:
Prodigy and Compete = Rocket Fuel! Lol

Chest today

BB Bench Press
165x5
185x5
205x5
215x5
225x3
205x5

BB Decline Press
165x5
185x5
205x5
225x5
205x5

Time was a problem and was feeling a little run down. Maybe time for an off day.
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Odd you decline the same as you flat! I am like 50lb stronger on decline!!

Mike
 
criticalbench said:
Odd you decline the same as you flat! I am like 50lb stronger on decline!!

Mike
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Found a weak spot CB! Will be working on strengthening this area in the coming weeks.
 
kenpoengineer said:
Found a weak spot CB! Will be working on strengthening this area in the coming weeks.
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I agree.. I'm so much stronger on decline. But I never do it cuz my lower pecs are already big and need my upper chest/ front delts to catch up. But a great way for me to strengthen decline I believe was weighted dips
 
Going lower weight and increasing the negatives to 8-10 seconds really helped me with building strength
 
Feeling good. Compete is still refreshing. Upped number of sets and weight.

Upper Back Today

Dumbbell Bent Over Rows
90x7x3
90x6

One Arm Dumbbell Rows
85x8x2
90x8x2

Dumbbell Shrugs
100x10x2
105x10x2

CG Lat Pulldown
145x6x4

Face Pulls
85x8x4

Felt good after this workout, not as tired, but felt I couldn't add more.
 
niners4reggie said:
Good numbers on those db shrugs bro! Have you ever tried full range pull downs?
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Wow! Had to look that one up. Looks like a good lift to add to the arsenal. Thanks Reggie.
 
Wearing a belt and sipping on my Compete I'm doing Shoulders today:

Standing Shoulder Press
95x5
105x5
115x5
125x3

Lateral DB Raises
25x8x4 PR

Front DB Raises
30x8x3
35x8

Standing Arnold Press
40x8x3
45x8 PR

Feeling aggressive and ready for more!
 
Love this Compete. I'm actually looking forward to sipping this at every workout. Taste is great and it never gets old.

Switching up here with using 3 sec pauses at the bottom of each push. That alone kicked my chest into overdrive.

BB Bench
145x5
165x5
185x5
205x3

Incline BB Bench
145x5
165x5
185x3

DB Bench
60x8x3

Not feeling the DOMS like before Compete.
 
That is such a huge seller for me on Compete. Us old guys have a hard enough time with soreness don't need doms on top of it lol
 
Compete to help with my DL PR. Oh yes!

Back and Biceps

Deadlifts
245x5
265x5
285x5
305x5 PR

Two DB Rows
90x6x3
 
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