NewSpawn Over 30 Journal - Page 10

**DJSTARER** · 09-29-2006, 03:45 AM

Quote:

Originally Posted by NewSpawn

Back

haven't done deads in a while so i took it easy on'em. had a fire call while finishing up on back so i did not get to shoulders....i will have to fit them in somewhere...sometime.

deads:
230x10
300x5
320x3
350x1
370x1

tbars:
135x10
145x10
165x10
135x15

Seated Rows:
80x10
110x10
130x10
150x8

thats all.....hope everyone has a good day tomorrow and a great weekend

honorable leaving the gym to help someone. I know I never compromise my workouts for anything or anyone... i should do something about that.

RaSP · 09-29-2006, 06:29 PM

Quote:

Originally Posted by DJSTARER

those plastic crates are GREAT boxes. They are sturdy, light and somewhat inconspicuous. Just flip them upside down.bYou can get them almost anywhere. I use the rubber bumpers from our pad... but not every gym has those. Stacking metal plates is (as you can understand) very time consuming, laboring and monotinous.

Yeah, that's one of the (few) advantages of having long legs. Most gym benches are a perfect parallel fo me to squat to. I don't count the rep if I don't touch the bench. Does wonders to keep me from cheating.

Awesome workouts. I was feeling pretty cool about curling 95 for 10 till I saw your 115 pounders. Great workouts.

*R*

**NewSpawn** · 10-03-2006, 03:58 AM

bench:
185x10
190x5
225x8
250x3
275x1
225x4

incline:
190x5
210x3
170x10
170x10
170x10

flyes:
55x10
55x10
55x10
55x10

skullz:
80x10
80x10
80x10
80x10

seated tri ext:
80x10
80x10
80x10
80x10

pushdowns:
120x10
120x10
120x10
120x10

**powerman2000** · 10-03-2006, 08:32 AM

That was a lot of work.

**NewSpawn** · 10-04-2006, 10:12 PM

standing military:
115x10
135x10
135x10
145x7

db seated military:
60x10
65x10
70x9
75x6

seated press behind neck:
100x10
120x10
140x10
145x5(paused at bottom...a few seconds)

seated side lateral raises:
20x10
20x10
25x10
25x10

ez curls:
90x10
110x8
130x4
75x10

cable curls:
60xto failure
60xto failure
60xto failure

hope everyone has a good day tomorrow.

**DJSTARER** · 10-04-2006, 10:15 PM

thats a ton of shoulder work two days in a row. wowie

RaSP · 10-06-2006, 10:48 PM

Great work on the militaries.

*R*

**NewSpawn** · 10-10-2006, 02:01 AM

Bench:
225x6
225x6
245x3
245x3
265x1
275x1
200x8
200x7
200x8
205x7

incline:
190x6
210x4
190x6
170x8
170x8
170x8
190x7

flyes:
65x8
65x8
65x8
50x13

shrugs

cause i wanted to)
225x20
315x20
275x20

skullz:
110x10
110x10
110x10

lying tri ext. cable:
60x20
60x20
60x20

RaSP · 10-10-2006, 02:18 AM

Man,

I haven't done shrugs for a long time. No good reason though.

As usual, awesome bench! How much rest are you taking between those sets?

*R*

**NewSpawn** · 10-10-2006, 03:02 AM

hey rasp .....long enough for partner to do a set ....coupla minutes maybe.....

**davtown** · 10-10-2006, 06:22 AM

Great work, Spawn! You're an inspiration to the rest of us

**Fitnfirm** · 10-10-2006, 06:38 AM

Damn Sam !!!!! Thats a whole lotta chest work!!!!!!!!!! Your prolly passed out somewhere from exhaustion!!!!!!!!!! LOL Excellent work!!!!!!! :clapping:

DarkFalcon · 10-10-2006, 07:47 AM

Hey who's the young buff kid in your avy?

RaSP · 10-11-2006, 12:33 AM

Quote:

Originally Posted by DarkFalcon

Hey who's the young buff kid in your avy?

yeah, I was thinking the same thing. You should shock and awe us by posting a bigger version of that one.

*R*

**NewSpawn** · 10-11-2006, 01:38 AM

Hey davtown, fitnfirm, DF and rasp.thanks for coming by...i appreciate it..fit u are looking awesome....and so does viper. you contestants are kickin some serious ass......okay which one of you has eme tucked away in their basement forcing him to give away all the secrets

. really ....ya'lls hard work is very clear....you deserve a lot of respect. DF that young punk in the avi is a person who i didn't have any idea was around 2 years ago.....although i think young looking buff kid is stretching it

. Rasp...are u kiddin. you will see my flaws and capitalize on them.....u already hold the deads title and a few more.....are you never satisfied

....(notice grin is the only damn emote i know how to type

). really thank you all for stoppin by...it does me good. the following is all i did tonite....my partner decided to go to the dang fair instead of training so my planned leg workout was scrapped.(sp?) heres what i ended up with.

ez curl:
90x10
90x10
100x7
100x8
100x8
105x7
supersetted with hammer curls
35x10
35x10
35x10
35x10
35x10

db french curl(triceps ext):
70x10
70x10
70x10
70x10

preacher:
90x10
80x10
80x10
80x10

**davtown** · 10-11-2006, 01:41 AM

**NewSpawn** · 10-11-2006, 01:46 AM

lmao....hey davtown

10-03-2006, 03:58 AM	#273
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	10/2/2006 bench: 185x10 190x5 225x8 250x3 275x1 225x4 incline: 190x5 210x3 170x10 170x10 170x10 flyes: 55x10 55x10 55x10 55x10 skullz: 80x10 80x10 80x10 80x10 seated tri ext: 80x10 80x10 80x10 80x10 pushdowns: 120x10 120x10 120x10 120x10

10-03-2006, 08:32 AM	#274
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,247 Recipes: 0 Rep Power: 203	That was a lot of work. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-04-2006, 10:12 PM	#275
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	10/3/2006 standing military: 115x10 135x10 135x10 145x7 db seated military: 60x10 65x10 70x9 75x6 seated press behind neck: 100x10 120x10 140x10 145x5(paused at bottom...a few seconds) seated side lateral raises: 20x10 20x10 25x10 25x10 ez curls: 90x10 110x8 130x4 75x10 cable curls: 60xto failure 60xto failure 60xto failure hope everyone has a good day tomorrow.

10-04-2006, 10:15 PM	#276
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	thats a ton of shoulder work two days in a row. wowie __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-06-2006, 10:48 PM	#277
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Great work on the militaries. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

10-10-2006, 02:01 AM	#278
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	10/9/2006 Bench: 225x6 225x6 245x3 245x3 265x1 275x1 200x8 200x7 200x8 205x7 incline: 190x6 210x4 190x6 170x8 170x8 170x8 190x7 flyes: 65x8 65x8 65x8 50x13 shrugscause i wanted to) 225x20 315x20 275x20 skullz: 110x10 110x10 110x10 lying tri ext. cable: 60x20 60x20 60x20

10-10-2006, 02:18 AM	#279
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Man, I haven't done shrugs for a long time. No good reason though. As usual, awesome bench! How much rest are you taking between those sets? R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

10-10-2006, 03:02 AM	#280
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey rasp .....long enough for partner to do a set ....coupla minutes maybe.....

10-10-2006, 06:22 AM	#281
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Great work, Spawn! You're an inspiration to the rest of us __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-10-2006, 06:38 AM	#282
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Damn Sam !!!!! Thats a whole lotta chest work!!!!!!!!!! Your prolly passed out somewhere from exhaustion!!!!!!!!!! LOL Excellent work!!!!!!! :clapping:

10-10-2006, 07:47 AM	#283
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Hey who's the young buff kid in your avy?

10-11-2006, 01:38 AM	#285
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	Hey davtown, fitnfirm, DF and rasp.thanks for coming by...i appreciate it..fit u are looking awesome....and so does viper. you contestants are kickin some serious ass......okay which one of you has eme tucked away in their basement forcing him to give away all the secrets. really ....ya'lls hard work is very clear....you deserve a lot of respect. DF that young punk in the avi is a person who i didn't have any idea was around 2 years ago.....although i think young looking buff kid is stretching it. Rasp...are u kiddin. you will see my flaws and capitalize on them.....u already hold the deads title and a few more.....are you never satisfied....(notice grin is the only damn emote i know how to type). really thank you all for stoppin by...it does me good. the following is all i did tonite....my partner decided to go to the dang fair instead of training so my planned leg workout was scrapped.(sp?) heres what i ended up with. ez curl: 90x10 90x10 100x7 100x8 100x8 105x7 supersetted with hammer curls 35x10 35x10 35x10 35x10 35x10 db french curl(triceps ext): 70x10 70x10 70x10 70x10 preacher: 90x10 80x10 80x10 80x10

10-11-2006, 01:41 AM	#286
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	__________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-11-2006, 01:46 AM	#287
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	lmao....hey davtown

10-11-2006, 09:07 PM	#288
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30