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Dat Dude logging the IForce Compete and Hemoval stack!

criticalbench said:
Me2, although I have a 4 day split, sometimes I train a 5th day, so I end up hitting a bodypart twice, but its more rare.

Mike
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I kind of follow a similar split idea. Usually I'll train a 5th day and work on a weaker or lagging body part just to try and get some more stimulation. Adding Compete in has really helped my overall recovery and made adding the extra day easy
 
Monday: Legs & Calves (HIIT)

Leg Extensions
125×15 warm-up set
175×12
220×10

Squats
205 x 12
255 x 11
275x 8
350 x5

Hack Squats
180×12 warm-up set
230×9

Lying Leg Curls
75×12 warm-up set
100×10

Stiff-legged Deadlifts
165 ×10

Leg Curls
120 x 10

Standing Calf Raises (30 second rest)
225×12 warm-up set
225×12

Seated Calf Raises (30 second rest)
280 x 12
280 x 12
 
Tuesday: Shoulders, Traps, and Triceps

Military press
140×15 warm-up set
175×12 warm-up set
225×5

Seated Laterals (Dumbbells)
30×12 warm-up set
45×8

One-Arm Cable Laterals
25×20 warm-up set
40×9

Dumbbell Shrugs
225×12 warm-up set
225×12

Triceps Pushdown (Rope)
20×15 warm-up set
40×12 warm-up set
50×10
35× drop set

Close Grip Barbell Extensions
65×12 warm-up set
75×10
65× drop set
 
Wednesday: Chest, Biceps

Incline Barbell Press
140×12 warm-up set
170×8 warm-up set
205×8

Bench Presses (Dumbbells)
75×10 warm-up set
95×9

Incline Dumbbell Flyes
35×10 warm-up set
45×12

Flys
40×13

Preacher Curls
75×10 warm-up set
105×6-8

Barbell Curls (Olympic bar)
50×10 warm-up set
90 x 8

Alternating curls
25×10 warm-up set
35×9
 
Thursday: Leg and Shoulder VOLUME

Leg Extensions
125 x 12
175 x 10
215 x 9


Leg Press
295 x 15
405 x 12
510 x 9


DB Shoulder Press
50 x 15
140 x 12
160 x 10
175 x 8
200 x 7

Straight Leg Deadlift
140 x 12
170 x 10
190 x 9

Lateral Raise
30 x 10
40 x 8
50 x 5

Leg Curl
95 x 12
130 x 10
165 x 7
 
Saturday: Back, Rear Delts, Biceps

Pulldowns
110×15 warm-up set
150×12 warm-up set
175×8

V-Bar Pulldowns
150×12 warm-up set
190×9

Cable rows (overhand grip)
70× 10
90 x 10

Incline Reverse Flys
20× 12

Bent-Over DB Raises
25× 12

Weighted Hyperextensions
45×12

Deadlifts
250× 8 warm-up
350× 7

Preacher Curls
65×12 warm-up set
90×9

Seated Curls
25×12 warm-up set
35×10

Barbell Curls (Olympic bar)
70×12 warm-up set
100×8
 
interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
 
Loudy Rowdy said:
interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
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Should be fine if he keeps some rotator cuff work in there.
 
Loudy Rowdy said:
interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
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TheGilmore said:
Should be fine if he keeps some rotator cuff work in there.
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Always good to take it easy though. Rotator cuff injuries don't go away in a week...
 
Loudy Rowdy said:
interesting...you did shoulders on thrusday and then rear delts on Sat... is that enough time for your rear delts to recover from Thursday's workout? just wondering... I keep seeing people getting sidetracked with shoulder injuries so Im ultra-careful when I plan my workouts around my shoulders
Click to expand...

On this split my rear delts don't get worked out on Thursday. Just front and sides. If they are it's indirectly. I alternate between the two every couple months it doesn't really matter, for me I don't have to overly stimulate my posterior delts either since they are a small muscle. I always have gotten great results 2 exercises for 2 set of 12-15 reps with rear delts.
 
TheGilmore said:
Should be fine if he keeps some rotator cuff work in there.
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I do about 2 or 3 sets at the beginning of my training and at the end of my days training shoulders and chest. That's a good amount of work for the rotator cuffs.

Main reason I don't bench anymore with a bar right there.
 
PS this coming Monday I am changing my workout routine to straight up volume. All muscle groups done once a week. I might do legs twice I'm not sure yet :)
 
Jewski12 said:
PS this coming Monday I am changing my workout routine to straight up volume. All muscle groups done once a week. I might do legs twice I'm not sure yet :)
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Will you be doing 1 scoop or 2 scoops of Compete?
 
Jewski12 said:
I know a few people like that.
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i was a pitcher in in little league.....when i was like 13/14 i partially tore my rotator cuff.......before i got hurt, i was throwing 70-75mph fastballs with accuracy. i was damn good. and now, even years later and considering i actually workout and all that now, i still cant throw as hard as i did back then. havent lost my accuracy though :p
 
Jewski12 said:
PS this coming Monday I am changing my workout routine to straight up volume. All muscle groups done once a week. I might do legs twice I'm not sure yet :)
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doing legs twice a week is killer, but so worth it. definitely helped me make my legs a strong point
 
baldwanus said:
i was a pitcher in in little league.....when i was like 13/14 i partially tore my rotator cuff.......before i got hurt, i was throwing 70-75mph fastballs with accuracy. i was damn good. and now, even years later and considering i actually workout and all that now, i still cant throw as hard as i did back then. havent lost my accuracy though :p
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dang man...you probably would be playing for the Yankees by now :)


I'm thinking about giving shoulders its "own day"....something I havent done before...like ever
 
baldwanus said:
i was a pitcher in in little league.....when i was like 13/14 i partially tore my rotator cuff.......before i got hurt, i was throwing 70-75mph fastballs with accuracy. i was damn good. and now, even years later and considering i actually workout and all that now, i still cant throw as hard as i did back then. havent lost my accuracy though :p
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LMAO, I played ice hockey and baseball, I just played baseball because it was the cool thing to do, didn't really like it in 4th grade. I was a pitcher.. one game I threw the ball over the batters cage when pitching in game.. when i did that, I walked off the field and quit :D! So freakin serious.
 
criticalbench said:
LMAO, I played ice hockey and baseball, I just played baseball because it was the cool thing to do, didn't really like it in 4th grade. I was a pitcher.. one game I threw the ball over the batters cage when pitching in game.. when i did that, I walked off the field and quit :D! So freakin serious.
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I play Basketball and I probably could of played anything. I was just too good at everything to be awesome at one thing ;)
 
how did you like the first day of changing up your routine bro?
 
I don't have the weight bc I left the paper at the gym. I always work out at home but on Monday I went to my friends gym with him.

Monday: LEGS

Squat:
4 sets of 15-8

Leg Press
3 sets of 6-12 reps

Lunges
3 sets of 20 total steps

Leg Extensions
3 sets of 10-12

Lying Hamstring Curls
3 x 6-12

Seated Hamstring Curls
3 x 6-12

Seated Calf Raise
3 x 6-12

Standing Calf Raise
3 x 6-12
 
Tuesday: Chest and Triceps
Incline Bench Press:
95 x 15
135 x 12
190 x 10
240 x 8

Dumbbell Bench Press
70 x 12
80 x 12
90 x 11

Incline Dumbbell Flys
12 x 30
10 x 40
9 x 45

Single Arm Cable Crossovers
20 x 15
25 x 15
25x 12

Skull Crushers ( I could do more weight but I don't want my elbow killing me the next day)
55 x 12
65 x 12
75 x 12

Rope Pressdowns
25 x 10
45 x 10
55 x 7
 
Thursday Back and Rear Delts

Deadlifts
135 x 15
225 x 12
315 x 10
405 x 8
T-Bar Rows
100 x 12
145 x 12
225 x 12
Low row cable (wide bar)
90 x 12
125 x 11
165 x 9
Cable Rope Pullovers
35 x 12
35x 12
40 x 11

DB Rear Delt Raise
25 x 12
25 x 12
25 x 12
 
Jewski12 said:
My order from last week :)

Invalid Link Removed
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looks similar to what I always have on hand, only I got lemon drop Compete this time around. Tangerine is still amazing though
 
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