thebigt
Legend
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!!!
Dewey99 kicks a$$ and takes names with Hemavol and Compete
- Thread starter Dewey99
- Start date
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!!!
Dewey99
Well-known member
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:
Invalid Link Removed
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:
Invalid Link Removed
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)
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:
Invalid Link Removed
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:
Invalid Link Removed
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)
PuZo
Well-known member
Dewey99
Well-known member
Thanks bro! It isn't easy, but it is going to be worth it.
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.
R3ACTION
Well-known member
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.
Dewey99
Well-known member
Sorry to hear about the diagnosis. I will email you tomorrow.
Geoforce
Well-known member
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.
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.
Dewey99
Well-known member
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.
Dewey99
Well-known member
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).
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).
Loudy Rowdy
Active member
Hemavol and Compete providing you the endurance and recovery for such a brutal workout.... 
thebigt
Legend
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!!!!
criticalbench
Legend
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
PuZo
Well-known member
You actually have some left after your workout?!?!?
Dewey99
Well-known member
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!
PuZo
Well-known member
Good luck Dewster!
Dewey99
Well-known member
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!
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!
fumoney
Well-known member
Man, that's a lot of cardio. Keep killing it Dewey !!!
thebigt
Legend
3 hours and 15 minutes of cardio......geezus!!!
good news dewey, glad you can start lifting...go easy at 1st, my friend!!!
Dewey99
Well-known member
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.
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.
Dewey99
Well-known member
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:
Invalid Link Removed
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:
Invalid Link Removed
Dewey99
Well-known member
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.
thebigt
Legend
indeed!!!
PuZo
Well-known member
Take it easy!
Dewey99
Well-known member
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.
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.
R3ACTION
Well-known member
Great work Dewey! Getting back in the zone!
thedarce
Active member
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]
thebigt
Legend
yeah, i could see that...i will pass on the vodka though, lol.:cheers:
Dewey99
Well-known member
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!
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!
Dewey99
Well-known member
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.
thebigt
Legend
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!!!
Dewey99
Well-known member
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.
Ballesteri
Member
Loudy Rowdy
Active member
i've been doing jump roping as "PM cardio"....damn my feet hurts...
either I need new shoes or Joint Help.... probably both
either I need new shoes or Joint Help.... probably both
Dewey99
Well-known member
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!
Dewey99
Well-known member
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!
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!