NewSpawn Over 30 Journal - Page 11

**NewSpawn** · 10-22-2006, 07:04 AM

hey rasp....rad......yep both i will definitely try. what rep and set scheme should i use. would picking a weight that i can handle 10 reps be more beneficial than reps of say 5 or 6. my legs tend to be stubborn about growing. i imagine a lot of that might have to do with the workload that is placed upon them in a workout. i presently do squats ...leg press for upper leg work.....once a week.

**NewSpawn** · 10-22-2006, 07:10 AM

arms

Barbell curl:
85x10
95x10
115x6
115x5
120x3

Ez Curl:
80x15
80x13
80x10
80x10
80x10
100x10

Cable Curls:
60x10
80x10
100x10

Standing french curls:
80x10
100x10
100x10

Press downs:
120x10
150x10
175x10
185x10

Seated incline tri extensions:
100x8
100x8
100x8

Done...............

**A.FreeRadical** · 10-23-2006, 04:30 PM

Quote:

Originally Posted by NewSpawn

hey rasp....rad......yep both i will definitely try. what rep and set scheme should i use. would picking a weight that i can handle 10 reps be more beneficial than reps of say 5 or 6. my legs tend to be stubborn about growing. i imagine a lot of that might have to do with the workload that is placed upon them in a workout. i presently do squats ...leg press for upper leg work.....once a week.

My legs were spindly two years ago. I have been doing squats as my glute and thigh workout priority with leg press and SL Deadlift coming in third. I vary the routine be alternating the rep scheme 4-6 / 8-10 / 12-16 rep scheme. I don´t do this in any particular pattern, I just mix it up. My leg still are big, but they are getting bigger and at least have a nice shape to them. While here in Ecuador, I am going to hit legs twice per week.

*

RaSP · 10-23-2006, 07:50 PM

Quote:

Originally Posted by A.FreeRadical

I just mix it up.

Yup. I go anywhere from 3-5x3 to 4x20. I just mixi it up kinda randomly. If I feel like I've been going heavy too much, I'll throw in a 4x20 or something. I always do a little higher rep work as it seems to keep my tendons from getting too sore.

For me it's just using the box to keep me honest,
*R*

**NewSpawn** · 10-31-2006, 07:38 AM

Bench:
185x10
195x10
205x11
215x10
225x8
245x2
255x1
260x1
225x3
175x10

Incline:
140x10
170x10
190x8
210x4

Flyes:
60x10
75x7
75x7

Icline tri ext:
90x10
110x6
110x7
90x100

Pushdowns(rope)
70x10
80x10
90x10
100x10

**davtown** · 10-31-2006, 08:28 AM

Hey NS, have you posted up any bigger versions of the picture in your avatar? Looking good!

**bigDman** · 10-31-2006, 10:26 AM

NS your numbers are getting more and more like peaked and spytech's good work bro

miezimau · 10-31-2006, 02:23 PM

Holy crap NS! Your lifts are Wow!!

Someday I will be able to lift half as much as you do and I will be happy

vanessa40 · 10-31-2006, 02:58 PM

Wow...that's some workout

Happy Halloween

RaSP · 10-31-2006, 08:55 PM

Quote:

Originally Posted by davtown

Hey NS, have you posted up any bigger versions of the picture in your avatar? Looking good!

I tried to get him to do that a while ago, but he said it would just show his flaws.

Good workout Spawn.

*R*

**NewSpawn** · 11-01-2006, 01:57 AM

hello davtown...bigDman...miezimau...vanessa and rasp. thanks very much for the kind words. davtown believe me it looks better in avatar format. bigDman....u gotta lot of room to talk....ur lifts are damn good and u are gonna keep getting stronger...darn lucky youngin. rasp.....when u post full body shots like i did in my skivvies.....i will think about postin some more....although u won't see much difference from my earlier pics. vanessa i am very glad to see u back in ur journal..... and miezimau...i hope everything is going well with you. i know u have been going through alot......anyway again thanks and i hope all ur workouts go well.

Dex · 11-01-2006, 02:02 AM

Posting some kickin' booty workouts these days Spawn...
Bravo!

**NewSpawn** · 11-01-2006, 02:04 AM

BOOOOOOOO!!!!!....happy halloween everyone....heres my workout:

Box Squats:
210x10
230x10
280x5
300x2
320x1(not to bad for box squats......coulda done another one)

leg extensions:
70x10
90x10
100x8

Barbell curls:
65x10
85x10
115x6
125x2
95x10

preacher curls:
80x10
80x10
80x10

dnyc99 · 11-01-2006, 02:08 AM

Quote:

Originally Posted by NewSpawn

BOOOOOOOO!!!!!....happy halloween everyone....heres my workout:

Box Squats:
210x10
230x10
280x5
300x2
320x1(not to bad for box squats......coulda done another one)

leg extensions:
70x10
90x10
100x8

Barbell curls:
65x10
85x10
115x6
125x2
95x10

preacher curls:
80x10
80x10
80x10

:scared:

Great work out NS!!!

~D~

**NewSpawn** · 11-01-2006, 02:08 AM

hey dex...man...how ya doing..... stay awhile and post some of urs. thanks for the kind words. i hope everything is going okay for ya. thanks for coming by.

**NewSpawn** · 11-01-2006, 02:10 AM

thanks Dnyc......glad to see ya. hope things are going along well for ya.

dnyc99 · 11-01-2006, 02:14 AM

Quote:

Originally Posted by NewSpawn

thanks Dnyc......glad to see ya. hope things are going along well for ya.

Thanks NS...it's all good.

Glad to see you're going at it strong!

~D~

RaSP · 11-01-2006, 07:09 PM

Quote:

Originally Posted by NewSpawn

rasp.....when u post full body shots like i did in my skivvies.....i will think about postin some more....although u won't see much difference from my earlier pics.

Hey I've got my pics up there. Some people say I look a little like GameDay, but that's another story...

Never saw your skivy shots. :camer:

Seriously, I don't mean to give you a hard time about it. It's really no big deal. Just more of a compliment about how impressive your AVI pics are than anything else. I don't know if I'll ever post pics again. :peace:

Glad to hear you like the box squatz. Sounds like yo

10-22-2006, 07:10 AM	#302
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	10/21/2006 arms Barbell curl: 85x10 95x10 115x6 115x5 120x3 Ez Curl: 80x15 80x13 80x10 80x10 80x10 100x10 Cable Curls: 60x10 80x10 100x10 Standing french curls: 80x10 100x10 100x10 Press downs: 120x10 150x10 175x10 185x10 Seated incline tri extensions: 100x8 100x8 100x8 Done...............

10-31-2006, 07:38 AM	#305
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	10/30/2006 Bench: 185x10 195x10 205x11 215x10 225x8 245x2 255x1 260x1 225x3 175x10 Incline: 140x10 170x10 190x8 210x4 Flyes: 60x10 75x7 75x7 Icline tri ext: 90x10 110x6 110x7 90x100 Pushdowns(rope) 70x10 80x10 90x10 100x10

10-31-2006, 08:28 AM	#306
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Hey NS, have you posted up any bigger versions of the picture in your avatar? Looking good! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-31-2006, 02:23 PM	#308
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Holy crap NS! Your lifts are Wow!! Someday I will be able to lift half as much as you do and I will be happy __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

11-01-2006, 02:04 AM	#313
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	10/31/2006 BOOOOOOOO!!!!!....happy halloween everyone....heres my workout: Box Squats: 210x10 230x10 280x5 300x2 320x1(not to bad for box squats......coulda done another one) leg extensions: 70x10 90x10 100x8 Barbell curls: 65x10 85x10 115x6 125x2 95x10 preacher curls: 80x10 80x10 80x10

10-22-2006, 07:04 AM	#301
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey rasp....rad......yep both i will definitely try. what rep and set scheme should i use. would picking a weight that i can handle 10 reps be more beneficial than reps of say 5 or 6. my legs tend to be stubborn about growing. i imagine a lot of that might have to do with the workload that is placed upon them in a workout. i presently do squats ...leg press for upper leg work.....once a week.

10-31-2006, 02:58 PM	#309
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Wow...that's some workout Happy Halloween

11-01-2006, 01:57 AM	#311
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hello davtown...bigDman...miezimau...vanessa and rasp. thanks very much for the kind words. davtown believe me it looks better in avatar format. bigDman....u gotta lot of room to talk....ur lifts are damn good and u are gonna keep getting stronger...darn lucky youngin. rasp.....when u post full body shots like i did in my skivvies.....i will think about postin some more....although u won't see much difference from my earlier pics. vanessa i am very glad to see u back in ur journal..... and miezimau...i hope everything is going well with you. i know u have been going through alot......anyway again thanks and i hope all ur workouts go well.

11-01-2006, 02:02 AM	#312
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Posting some kickin' booty workouts these days Spawn... Bravo!

11-01-2006, 02:08 AM	#315
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dex...man...how ya doing..... stay awhile and post some of urs. thanks for the kind words. i hope everything is going okay for ya. thanks for coming by.

11-01-2006, 02:10 AM	#316
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	thanks Dnyc......glad to see ya. hope things are going along well for ya.