Hemavol and Compete taking Niners to the next level

[VaughnTrue]

Day 8
Great workout tonight!! Feeling pretty sore right now, having some back pumps and joint pain. Seems like since I've started Hemavol and Compete that the muscle soreness is gone fairly quickly though. Tonight was legs and shoulders.

Squats
135x10
245x10
345x10
395x5
405x2 PR!!!
225x10
2 minute rests

Leg extensions
110x10
160x10
180x10
1 minute rests

Hacks
180x10
380x10
430x10x3
1 minute rests

Iso hamstring curls (standing)
90x10x3
1 minute rests

Around the world with shoulder presses
45 lb plate x 10x3
45 second rests

Upright rows with kettle bell
50x12x3
45 second rests

Front db raises 25x30x3
For this exercise I did left arm then right arm then both and paused at the top
45 second rests

Was feeling very "on" tonight. Never seemed to get tired.

hack squats at 430x10x3???

dayyyyuuummmm.


Looks like the Compete is really helping you stay energized in the gym. How was the pump from Hemavol on a leg day like this?

 

[niners4reggie]

hack squats at 430x10x3???

dayyyyuuummmm.

Looks like the Compete is really helping you stay energized in the gym. How was the pump from Hemavol on a leg day like this?

It is really helping me to stay pumped and focused, and the Compete really seems to help me stay hydrated and the added bonus is its like a tasty treat!! I honestly don't get tired. I'm really able to push myself harder each time.

 

[niners4reggie]

Day 9
Day off from the gym today. Sipping my Compete as I type this. Feeling good today. No doms to speak of.

 

[baldwanus]

Day 9
Day off from the gym today. Sipping my Compete as I type this. Feeling good today. No doms to speak of.

gotta toss a couple scoops into a gallon jug on off days.....get to enjoy it all day long

 

[niners4reggie]

gotta toss a couple scoops into a gallon jug on off days.....get to enjoy it all day long

Good way to get water intake up as well. Good call!!

 

[Piston Honda]

That's what we call winning!

 

[niners4reggie]

Updated pic

 

[Loudy Rowdy]

gotta toss a couple scoops into a gallon jug on off days.....get to enjoy it all day long

woke up 430am today....1 heaping scoop of compete

log is looking solid..keep it up

 

[UncleWade]

gotta toss a couple scoops into a gallon jug on off days.....get to enjoy it all day long

I do this all the time - also mix some Compete with soda water when dieting to take away some of my Mountain Dew cravings. Not a big fan of artificial sweeteners in diet soda, just doesn't taste right to me.

 

[niners4reggie]

Day 10
What's up guys?? Wasn't feeling it starting off today but once the Hemavol and Compete hit me I was ready to get to work!!

Flat BB bench
135x10
185x10
245x10
285x6
320x1 PR
225x10
2 minute rests

Incline db bench
60x10
75x10
90x8x2
1 minute rest

Incline db around the world
20x12x3
45 second rests

Triceps rope push downs
55x12
80x10x3
45 second rests

Tricep extensions (rope)
60x12x3
45 second rest

Skull crushers ez bar
35s x10x3
45 second rest

Felt really good today. Did start getting a headache again. Ran out of CoQ10 a few days ago, which worked great so will be getting more.

 

[niners4reggie]

Day 11
What's up guys?? Had a great workout today. Was feeling pumped and focused! Today was back/bis

Feeling pretty good today. Energy level is good, focus was great and mood is awesome!! Today was back/bis

Hayward Face Pulls
65x12x5
45 second rests

Full Range Pull Downs
120x10x3
45 second rests
Was really able to squeeze my shoulder blades together at the bottom each time.

Seated Rows
160x10x3
45 second rests

Standing straight bar curls
90x10
100x10x2
45 second rests

Spider Curls straight bar
60x12
70x10x3
45 second rests

Cable cross curls
40x12x3
45 second rests

Hammer Curls
40x10x3
45 second rests

Felt very strong, was able to shorten my rests between sets without issue today. Muscles were very pumped. Biceps were hard as a rock which made the drive home a little tougher than normal lol!!!

 

[PuZo]

Day 11
What's up guys?? Had a great workout today. Was feeling pumped and focused! Today was back/bis

Feeling pretty good today. Energy level is good, focus was great and mood is awesome!! Today was back/bis

Hayward Face Pulls
65x12x5
45 second rests

Full Range Pull Downs
120x10x3
45 second rests
Was really able to squeeze my shoulder blades together at the bottom each time.

Seated Rows
160x10x3
45 second rests

Standing straight bar curls
90x10
100x10x2
45 second rests

Spider Curls straight bar
60x12
70x10x3
45 second rests

Cable cross curls
40x12x3
45 second rests

Hammer Curls
40x10x3
45 second rests

Felt very strong, was able to shorten my rests between sets without issue today. Muscles were very pumped. Biceps were hard as a rock which made the drive home a little tougher than normal lol!!!

Sweet! How are you currently doing Hemavol and Compete?

 

[niners4reggie]

Sweet! How are you currently doing Hemavol and Compete?

I am taking 1 scoop of each 30-45 mins before my workout and 1 scoop of Compete intra.

 

[niners4reggie]

Day 12
What's up fellas?? Great workout tonight. Was in kind of a bad mood all day and felt pretty aggressive going in to my workout. Tonight was legs and shoulders. Wasn't able to do squats as all the racks were taken and I was short on time. So I substituted leg presses.

Hacks
180x10
430x10x3

Leg presses
200x10
450x10
500x10
450x10
Hadn't done these in awhile and probably could've pushed harder.

Leg extensions
90x10
160x10
180x10x2

Around the world with shoulder press and front raises (no rest between exercises)
45x12per x3

Upright rows
50lb kettle bell x12x3

Side laterals
25x12x3

I kept my rests to 45 seconds between each set and seemed to have good energy throughout.

Felt really good tonight. Legs are still pretty sore and shaky. Shoulders were very swollen and veiny. My recovery has been really good. I rarely experience any doms. Might have to start switching things up a little.

 

[UncleWade]

Also did shoulders today with the help of some Hemavol, I keep finding new veins in my delts when doing high volume work. It's awesome.

 

[niners4reggie]

Also did shoulders today with the help of some Hemavol, I keep finding new veins in my delts when doing high volume work. It's awesome.

Ya I completely agree with you. My left shoulder was never overly veiny until recently.

 

[niners4reggie]

Day 13
Day off today. Put a scoop of Compete into a gallon jug of water today and sipped it throughout the day. Was a great way to get my water intake for the day!!

 

[niners4reggie]

Day 14
What's up guys. Tonight was another strong workout. Felt very focused. Had a great pump going as well.


Flat BB bench
135x10
185x10
255x10
285x6
305x5
225x10
1 minute rests

Incline db bench
60x10
75x10
90x10x2
1 minute rests

Incline db around the world
15x10x3 held for 5 seconds on each rep
45 second rests

Triceps rope push downs
55x12
80x10x3
45 second rests

Tricep extensions (rope)
60x12x3
45 second rests

Dips (bw) x 25x3
45 second rests

 

[Loudy Rowdy]

Strong chest/tri workout was strong.... I have mine tomorrow morning

btw what is "incline db around the world"?

 

[niners4reggie]

Here's a link for anyone that hasn't tried it. Really works lower pecs.
http://m.youtube.com/watch?v=S1HNRoyC168

 

[PuZo]

Here's a link for anyone that hasn't tried it. Really works lower pecs.
http://m.youtube.com/watch?v=S1HNRoyC168

Ouch... I don't think my triceps are strong enough to do that

 

[niners4reggie]

Ouch... I don't think my triceps are strong enough to do that

Lol

 

[criticalbench]

Ouch... I don't think my triceps are strong enough to do that

weakling!!!!

 

[niners4reggie]

Day 15
Joints are starting to hurt a little and my right bi seems painfully hard at times. Will increase my water intake starting today to see if that helps.

 

[Piston Honda]

That's because you're too beastly! Although I tend to get tendinitis real bad in the bicep / tricep / elbow region at times. Especially with high volume work.

 

[niners4reggie]

That's because you're too beastly! Although I tend to get tendinitis real bad in the bicep / tricep / elbow region at times. Especially with high volume work.

Haha thanks man! My stretching has been pretty non existent at times as well. I need to remember I'm not 25 anymore and incorporate more warm up

 

[PuZo]

Haha thanks man! My stretching has been pretty non existent at times as well. I need to remember I'm not 25 anymore and incorporate more warm up

I always hear different things, but do you warm up before and after or just after?

 

[niners4reggie]

Day 15
What's up guys?? Had a great workout tonight. Really "feeling it". Tonight was back and bis.

Hayward face pulls
65x10x5
I start at the bottom and go up 2 clicks after each set. Really works by upper back and rear delts.
45 sec rests

Seated rows hold for 5 secs each rep
160x10x3
45 sec rests

Full range pull downs
110x20x3
45 sec

Standing straight bar curls
100x10x3
1 minute rests

Incline db curls
30x12x3
45 second rests

Cable cross curls flexing hard at the top
40x10x3
30 second rests

Weight is 188
55 minutes at the gym tonight.

 

[niners4reggie]

I always hear different things, but do you warm up before and after or just after?

Really depends how I'm feeling and what exercise I'm doing. I try to warm up before and after on compound movements.

 

[criticalbench]

You must go quick bro, to be out of there in 55 mins.

 

[niners4reggie]

You must go quick bro, to be out of there in 55 mins.

Ya I always keep it at an hour or less. Sipping on Compete keeps me from having to go to the water fountain too, which saves time.

 

[Piston Honda]

Keep on crushin' it my man!

 

[niners4reggie]

Keep on crushin' it my man!

Thanks bro. Had another good night tonight!!

 

[niners4reggie]

Day 16
What's up guys?? Strong night at the gym tonight. I've been pretty sore the last couple of days but there's no way that's going to stop me from getting after it!
Tonight was legs and shoulders

Hack squats
90x20
360x10
450x10
450x10
450x8
1 minute rests

Leg extensions
90x12
160x10x3
1 minute rests

Iso hamstring standing
90x12x3
45 second tests

Side lateral (left, right, both)=1 rep
20x12x3
45 second rests

Sitting military press
135x10
155x10
185x8
195x3
1 minute rests

Shoulder db shrugs straight to front raises (left, right, both)=1 rep
90x10x3 shrugs
25x10x3 front raise
45 second rests

 

[niners4reggie]

Day 17
Much needed day off today. Pretty sore still. I'm starting some new exercises starting tomorrow. Can't wait to try it out!!

 

[Loudy Rowdy]

Day 17
Much needed day off today. Pretty sore still. I'm starting some new exercises starting tomorrow. Can't wait to try it out!!

dont forget your Compete!!!!

 

[niners4reggie]

dont forget your Compete!!!!

Not a chance

 

[niners4reggie]

We were in a blizzard yesterday so I wasn't able to lift

 

[VaughnTrue]

We were in a blizzard yesterday so I wasn't able to lift

the weather this weekend was nuts! How much snow did you guys get?

 

[niners4reggie]

We got 4.5" but the wind was between 35-50 mph. It was a whiteout

 

[baldwanus]

We got 4.5" but the wind was between 35-50 mph. It was a whiteout

we had around 4 feet or so.......and then today a lovely sleet/rain mix falling on top of it all

 

[niners4reggie]

we had around 4 feet or so.......and then today a lovely sleet/rain mix falling on top of it all

Damn! I'm moving south lol

 

[Loudy Rowdy]

we had around 4 feet or so.......and then today a lovely sleet/rain mix falling on top of it all

cool!! go find a hill then build a slide tunnel...you are still a kid at heart arent ya?

 

[Loudy Rowdy]

Damn! I'm moving south lol

only thing good in the south is Jack in the Box

 

[niners4reggie]

only thing good in the south is Jack in the Box

Lol I do miss me some Jack in the Box

 

[niners4reggie]

Day 19
Felt great getting back into the gym tonight. Had a strong workout. Decided to switch up a few things. Went with reverse pyramid on flat bench and bb incline bench instead of db. Weight preworkout was 186.

Flat bb bench
135x10
185x10
305x6
285x9
275x9
225x10
2 minute rests

Incline bb bench
135x10
185x10
225x8
235x6
2 minute rests

Incline flys ss with incline db around the worlds
( 40x10, 20x10 )x3
45 second rests

Vbar triceps pushdowns ss with reverse pushdowns
( 80x10, 55x10 )x3
45 second rests

Incline skull crushers ez bar
50x12x3
45 second rests

Here's a couple post workout pics

View attachment 74779



View attachment 74780

 

[criticalbench]

Lol I do miss me some Jack in the Box

I thought jack in the box was out west! I wana go there, but i live in the northeast where they do not exist.

Mike

 

[PuZo]

I thought jack in the box was out west! I wana go there, but i live in the northeast where they do not exist.

Mike

If you ever get some, send some my way!

 

[niners4reggie]

I want a church's chicken

 

[niners4reggie]

Day 21
Took today off and sipped on Compete most of the afternoon. Legs/shoulders and forearms tomorrow.