NewSpawn Over 30 Journal - Page 14

RaSP · 12-04-2006, 08:34 PM

I must be a freak. I can"t lift worth a d#$% after 10am.

*R*

**NewSpawn** · 12-05-2006, 02:42 AM

week 2 workout B2
thanks natural........
i did a chest exercise being as i didn't do one saturday, right or wrong i felt i should.

Db flat bench:
wrmup 55x15, 65x10
15-30 RP 75 lbs 15, 6, 4

BB curls:
wrmup db's 30x15, BB 85x10
15-30 RP 95lbs 15,5,4

Palms down wrist curls:
15-30 SS used dbells: 15lbs 15,10,8

Calves(on leg press):
10-12 SS 270lbs 10

Deads: (set at mid shin not from floor)

300lbs @10 210lbs@12

pammiejoe6 · 12-05-2006, 05:10 AM

were those mid shin deads rack pulls?

way to go NS! rockin out as usual!

**NewSpawn** · 12-06-2006, 10:15 PM

i do em on the smythe machine.....i set the safety catches where they put the weight mid shin high...so i guess really they are a 3/4 deadlift.

**NewSpawn** · 12-07-2006, 05:57 AM

12-6-2006 workout A3 week 2

--------------------------------------------------------------------------------

Incline smythe: wrmup 120/12, 190/10.....210 @10,10,9

Seated DB press: wrmup 45/10.................60 @ 18,8,6

Dips .. .................................................. .......bw @ 20,10,10

Pulldowns......................................... ......... .120 @ 13,8,8

Deads............................................. ..... .......300 @ 10 reps.....260 @ 10

* total workout time ...40 minutes. felt pretty darn good . hope everyone has a good day tomorrow.

**NewSpawn** · 12-09-2006, 01:23 AM

well tonite was not very rewarding. the alternating DB press went okay....the wrist curls..well they are what they are.....but that damn hack squat machine was a eye opener. i have never done hack squats and it is definately a lift unto itself. it felt awkward and i was very cautious withe the weight. the calves on the hack squat weren't to awkward after i got into it. and those darn lying leg curls ...i swear according to the weight i used my legs should be collapsing under just my bodyweight. oh well...maybe next time i do this round i will do better. here it is all be it very pitiful.

standing alt DB press: wrmup 2x40x10 .........55lbs @ 11,7,8

palms up wrist curls: ......................................65 @ 23....Ouch! that hurt

hack machine calves:.......................................180 @ 12

lying leg curls:............................................ ..... . 50 @ 10,6,4(yeah i know)

hack machine squat: .......................................180 @ 10(getting feel for machine).......................................... .................90 @ 12

*i will be using more weight on hack machine squats next time....just felt awkward having not done them before.
the leg curls...well i dunno...i am just plain weak in that area i guess....my pride wants to blame the damn pulley system.
Hope everyone has a great week end.

Dex · 12-09-2006, 02:42 AM

Lookin' Badazz in the avy Spawn!
Keep up the good work.:clapping:

Quote:

*i will be using more weight on hack machine squats next time....just felt awkward having not done them before.

That is just being smart. I like a variety of exercises, but hate going through
getting accustomed to something new.

**NewSpawn** · 12-09-2006, 02:55 AM

hey dex....good to hear from ya.... thanks for the kind words. as u can see i am trying a new routine.....its the DC routine. hoping to break through some barriers without overtraining. thanks again and hope you have a good weekend.

**NewSpawn** · 12-11-2006, 11:39 PM

--------------------------------------------------------------------------------

incline smythe :
LT 190@20
TT 220@ 9,5,4

standing Military BB press:
LT 135@12,6,6
TT 150@8,5,4

CGBP (smythe):
LT 185@8,6,5
TT 190@9,7,7
chins to front:
LT bw@8,6,5
TT bw@10,8,6

Deads:
LT 300@10 210@12
TT 330@7 250@10

*prolly should have stayed with previous weight on some things and went and forced out a coupla extra reps. overall pretty fair workout took about an hour tonight....55 minutes to be exact.
__________________

**dbflgirl** · 12-12-2006, 01:45 PM

Hey NS, what is LT and TT?

DarkFalcon · 12-12-2006, 09:32 PM

Quote:

Originally Posted by NewSpawn

hey dex....good to hear from ya.... thanks for the kind words. as u can see i am trying a new routine.....its the DC routine. hoping to break through some barriers without overtraining. thanks again and hope you have a good weekend.

Best of luck with the DC big guy!

**NewSpawn** · 12-12-2006, 10:30 PM

hey dbflgirl....thanks DarkFalcon....i really like it so far.
dbflgirl LT means last time and TT means this time.

**dbflgirl** · 12-12-2006, 11:30 PM

Quote:

Originally Posted by NewSpawn

hey dbflgirl....thanks DarkFalcon....i really like it so far.
dbflgirl LT means last time and TT means this time.

LOL - That explains why I couldn't figure out why I'd never heard these terms when reading about DC training!

Dex · 12-13-2006, 12:53 AM

Kickass on both the LT and the TT!

**NewSpawn** · 12-13-2006, 01:13 AM

hey dex ..thanks good to see you

**A.FreeRadical** · 12-13-2006, 01:24 AM

It is good to see your TTs are better than your LTs. Ya gotta love it when a plan comes together.

*

**NewSpawn** · 12-14-2006, 11:17 AM

B1 workout

BB curls: 15-30RP_LT 95@15,5,4
TT 115@8,5,4

Hammer Curls: 15-30RP :new TT 30's@ 18,10,10( way to light)

Calves (leg press): 10-12 SS_ LT_270 @10
TT_ 200 @10....lowered weight to do strict, slow negs and flex

lying leg curls: 15-30RP : 60@8,6,6

Smythe Squats: heavy 6-10_ TT 260X10(used lighter weight been a while since i have done squats) widowmakers: 220x20

okay not stellar....but it is done. tonite with exception of BB curls weight needs to be raised. the calves felt more like i worked them better at that weight....could go up in weight a lttle more. hope ya'll are having a good week.

**dbflgirl** · 12-14-2006, 01:54 PM

Hi NS, nice workout there... what's not stellar about it?

**NewSpawn** · 12-14-2006, 11:02 PM

lol....well don't get me started..lets see...the squats should be using 800lbs...the curls should be 200.....leg curls should be 350 for sets of 20....hehehehehehehehe

. seriously though ...thank you for checkin in on me. keep up ur good work dbflgirl...ur doing great.

12-04-2006, 08:34 PM	#391
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	I must be a freak. I can"t lift worth a d#$% after 10am. 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.

12-05-2006, 02:42 AM	#392
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12/4/2006 week 2 workout B2 thanks natural........ i did a chest exercise being as i didn't do one saturday, right or wrong i felt i should. Db flat bench: wrmup 55x15, 65x10 15-30 RP 75 lbs 15, 6, 4 BB curls: wrmup db's 30x15, BB 85x10 15-30 RP 95lbs 15,5,4 Palms down wrist curls: 15-30 SS used dbells: 15lbs 15,10,8 Calves(on leg press): 10-12 SS 270lbs 10 Deads: (set at mid shin not from floor) 300lbs @10 210lbs@12

12-07-2006, 05:57 AM	#395
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-6-2006 12-6-2006 workout A3 week 2 -------------------------------------------------------------------------------- Incline smythe: wrmup 120/12, 190/10.....210 @10,10,9 Seated DB press: wrmup 45/10.................60 @ 18,8,6 Dips .. .................................................. .......bw @ 20,10,10 Pulldowns......................................... ......... .120 @ 13,8,8 Deads............................................. ..... .......300 @ 10 reps.....260 @ 10 * total workout time ...40 minutes. felt pretty darn good . hope everyone has a good day tomorrow.

12-09-2006, 01:23 AM	#396
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-8-2006 workout B3 week 2 well tonite was not very rewarding. the alternating DB press went okay....the wrist curls..well they are what they are.....but that damn hack squat machine was a eye opener. i have never done hack squats and it is definately a lift unto itself. it felt awkward and i was very cautious withe the weight. the calves on the hack squat weren't to awkward after i got into it. and those darn lying leg curls ...i swear according to the weight i used my legs should be collapsing under just my bodyweight. oh well...maybe next time i do this round i will do better. here it is all be it very pitiful. standing alt DB press: wrmup 2x40x10 .........55lbs @ 11,7,8 palms up wrist curls: ......................................65 @ 23....Ouch! that hurt hack machine calves:.......................................180 @ 12 lying leg curls:............................................ ..... . 50 @ 10,6,4(yeah i know) hack machine squat: .......................................180 @ 10(getting feel for machine).......................................... .................90 @ 12 *i will be using more weight on hack machine squats next time....just felt awkward having not done them before. the leg curls...well i dunno...i am just plain weak in that area i guess....my pride wants to blame the damn pulley system. Hope everyone has a great week end.

12-11-2006, 11:39 PM	#399
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-11-2006 workout A1 week 3 -------------------------------------------------------------------------------- incline smythe : LT 190@20 TT 220@ 9,5,4 standing Military BB press: LT 135@12,6,6 TT 150@8,5,4 CGBP (smythe): LT 185@8,6,5 TT 190@9,7,7 chins to front: LT bw@8,6,5 TT bw@10,8,6 Deads: LT 300@10 210@12 TT 330@7 250@10 *prolly should have stayed with previous weight on some things and went and forced out a coupla extra reps. overall pretty fair workout took about an hour tonight....55 minutes to be exact. __________________

12-05-2006, 05:10 AM	#393
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	were those mid shin deads rack pulls? way to go NS! rockin out as usual!

12-06-2006, 10:15 PM	#394
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	i do em on the smythe machine.....i set the safety catches where they put the weight mid shin high...so i guess really they are a 3/4 deadlift.

12-09-2006, 02:55 AM	#398
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dex....good to hear from ya.... thanks for the kind words. as u can see i am trying a new routine.....its the DC routine. hoping to break through some barriers without overtraining. thanks again and hope you have a good weekend.

12-12-2006, 01:45 PM	#400
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Hey NS, what is LT and TT?

12-12-2006, 10:30 PM	#402
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dbflgirl....thanks DarkFalcon....i really like it so far. dbflgirl LT means last time and TT means this time.

12-13-2006, 12:53 AM	#404
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Kickass on both the LT and the TT!

12-13-2006, 01:13 AM	#405
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dex ..thanks good to see you

12-13-2006, 01:24 AM	#406
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	It is good to see your TTs are better than your LTs. Ya gotta love it when a plan comes together. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

12-14-2006, 11:17 AM	#407
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-13-2006 workout B1 week3 B1 workout BB curls: 15-30RP_LT 95@15,5,4 TT 115@8,5,4 Hammer Curls: 15-30RP :new TT 30's@ 18,10,10( way to light) Calves (leg press): 10-12 SS_ LT_270 @10 TT_ 200 @10....lowered weight to do strict, slow negs and flex lying leg curls: 15-30RP : 60@8,6,6 Smythe Squats: heavy 6-10_ TT 260X10(used lighter weight been a while since i have done squats) widowmakers: 220x20 okay not stellar....but it is done. tonite with exception of BB curls weight needs to be raised. the calves felt more like i worked them better at that weight....could go up in weight a lttle more. hope ya'll are having a good week.

12-14-2006, 01:54 PM	#408
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Hi NS, nice workout there... what's not stellar about it?

12-14-2006, 11:02 PM	#409
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	lol....well don't get me started..lets see...the squats should be using 800lbs...the curls should be 200.....leg curls should be 350 for sets of 20....hehehehehehehehe. seriously though ...thank you for checkin in on me. keep up ur good work dbflgirl...ur doing great.