NewSpawn Over 30 Journal - Page 15

DarkFalcon · 12-22-2006, 06:18 AM

Nice lifts big guy! Hope all is well.

**NewSpawn** · 12-23-2006, 03:37 AM

thanks Dex and DarkFalcon

okay this is officially the 1 month mark on DC. in my opinion while although i haven't hit any milestone weights i have found out that i have a lot more left in me before hitting a plateau in my training career. this month has been mainly a feel out and see what i can do and i see that i can and will increase my poundages as the training continues. i am looking forward to the new years training potential.
tonites workout is my most loathed in the blast cycle. i literally hate everything about the hack machine and well we all know how i feel about a leg curl...so here it is:

alt db curls: 15-310RP
45 @ 15

wrist curls(palms up): 15-30 SS
75 @ 18

calves: 10-12 SS
200 @ 12

lying leg curls: 15-30RP
50 @ 10,6,6

hack machine squat: 1 heavy 6-10 1 lighter 10-12
200 @ 10
120 @ 12

everybody have a safe and happy holidays and happy new year.

**dbflgirl** · 12-23-2006, 02:50 PM

Merry Christmas!

**NewSpawn** · 12-27-2006, 01:12 AM

12-26-2006 week 5 workout A1

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

*all weight done on smythe machine has had 15 lbs. deducted from whats on bar, ie. 230 in log is 245 loaded on bar.

Incline Smythe: 15-30rp
LT 220 @ 18
TT 230 @ 9,4,4

Military press BB standing: 15-30rp
LT 150 @ 8,5,4
TT 155 @ 7,5,3 seemed tuff tonite for some reason, hell everything did

CGBP smythe: 15-30rp
LT 190 @ 9,7,7
TT 190 @ 11,7,7 opted to stay with weight and increase the reps

Chins to front: 15-30rp
LT 10,8,6
TT 12,10,7

Smythe Squats(done to parallel): wu- 115x10, 210x10, 260x10
LT 260 @ 10 widows: 220 @ 20
TT 320 @ 8 widows: 260 @ 20

**dbflgirl** · 12-28-2006, 05:57 PM

Happy New Year, NS!

**NewSpawn** · 12-30-2006, 05:33 PM

*instead of flat i put on 30 deg incline.
db bench:15-30rp
wu 60/10, 75/10
LT 80 @ 14,10,8
TT 100 @ 5,4,3 - rested longer between mini's maybe 30-45 sec.

smythe press behind neck: 15-30rp
LT 160 @ 10,5,5
TT 165 @ 7,4,4 - won't do these anymore, kills my shoulders

skulls: 15-30rp
LT 110 @ 15,8,8
TT 115 @ 10,8,8

pulldowns front: 15-30rp
LT n/a
TT 120 @ 10,10,5

T-bars: heavy and widows
LT 215 @ 10..............170 @ 20
TT 220 @ 10..............180 @ 20

have a good weekend.

Dex · 01-01-2007, 10:54 PM

Moving some weight there Spawn!

**NewSpawn** · 01-02-2007, 01:19 AM

thanks dex...and that was an A.M. workout....i am inherently weaker in the morning. surprised myself. thanks for stoppin by.

JJ_Sungirl · 01-02-2007, 06:20 AM

Hey there,

Happy New Year to you. Your workouts look kick-a$$, as always.

Thanks for being a great friend.

All the best in 2007, JJ

**dbflgirl** · 01-03-2007, 01:02 PM

Happy New Year, NS. Hope it's off to a good start!

DarkFalcon · 01-03-2007, 09:10 PM

Happy New Year! All the best this year in reaching your Spytech numbers!

**NewSpawn** · 01-04-2007, 02:36 AM

1-3-2007 workout A3 week 6
thank you dbflgirl it is and i hope yours is as well.....thanks DF i appreciate that...i dunno about reachin spytechs numbers...he is an animal. i hope you have a great new year too.

decline smythe:
w/u 190x8, 210x8
LT 210 @ 29
TT 230 @ 21

Seated DB press:
w/u 50x8, 70x6
LT 70 @ 23
TT 80 @ 17

Dips:
LT bw+25 @ 44
TT bw+35 @ 22

Pulldowns:
LT 120 @ 25
TT 130 @ 26

Rack Deads:
LT 365 @ 6.............315 @12
TT 385 @ 6.............315 @ 20

ya'll have a nice week

**A.FreeRadical** · 01-04-2007, 04:53 AM

Quote:

Originally Posted by NewSpawn

...
Dips:
LT bw+25 @ 44
TT bw+35 @ 22...

I get the LT and the TT, but what is the @?

Reps? Holy sh@t!

*

Dex · 01-05-2007, 01:31 AM

This makes 2 votes for Holy Sh@t!

**NewSpawn** · 01-05-2007, 01:59 AM

hey rad....Dex. thanks for comin by my journal....sure hope everything is going well so far in the new year for you both. last week of blast this week...will cruise for 2 weeks....to focus on growing and do some spotlifting...a few areas i wanna concentrate on. hope ya'll have a great weekend.

**NewSpawn** · 01-06-2007, 02:35 AM

i made some good strength increases on alot of exercises and found quite a few weak areas. the log book will be harder to beat next blast. my weakest areas that i have found are: shoulders, hamstrings and upper back(lats). of course my biceps need work too but its not as serious as the above 3. i consider this blast to have been a success in finding my weakest areas and learning the ins and outs of DC albeit not everything. so with out further adieu heres tonites final blast session for 2 weeks:

seated DB curls:
wrmup 2x35 @ 8
LT 45 @ 15
TT 45 @ 10,6,6 could have went up but opted for getting more reps

palms up wrist curls:
LT 75 @ 18
TT 85 @ 25 drop set 65 @ 26

calves(leg press):
LT 200 @ 12
TT 210 @ 12......capable of more weight but i prefer to do these nice and strict

lying leg curls: these have not gone up at all....i swear its the equipment(excuses...excuses)
LT 50 @ 10,6,6
TT 50 @ 10,6,6

leg press:
wrmup 2x430 @ 6
LT 430 @ 10.................290 @ 20
TT 505 @ 10.................390 @ 20 wooooohoooo

ya'll have a safe and fun weekend.

Dex · 01-06-2007, 03:18 AM

Nice workout Spawn..the high rep leg work is always a winner.

Have a good weekend dude!

JJ_Sungirl · 01-06-2007, 04:48 PM

Quote:

Originally Posted by NewSpawn

i made some good strength increases on alot of exercises and found quite a few weak areas. the log book will be harder to beat next blast. my weakest areas that i have found are: shoulders, hamstrings and upper back(lats). of course my biceps need work too but its not as serious as the above 3. i consider this blast to have been a success in finding my weakest areas and learning the ins and outs of DC albeit not everything.

Hey there, Spawnster,

Its great to see a guy that's so in tune with his body and can find and isolate problem areas. Very impressive

We all could take a page out of your book.

pammiejoe6 · 01-07-2007, 03:55 PM

hey there! hope all is well with you NS! hugs!

12-23-2006, 03:37 AM	#422
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-22-2006 workout B3 week4 thanks Dex and DarkFalcon okay this is officially the 1 month mark on DC. in my opinion while although i haven't hit any milestone weights i have found out that i have a lot more left in me before hitting a plateau in my training career. this month has been mainly a feel out and see what i can do and i see that i can and will increase my poundages as the training continues. i am looking forward to the new years training potential. tonites workout is my most loathed in the blast cycle. i literally hate everything about the hack machine and well we all know how i feel about a leg curl...so here it is: alt db curls: 15-310RP 45 @ 15 wrist curls(palms up): 15-30 SS 75 @ 18 calves: 10-12 SS 200 @ 12 lying leg curls: 15-30RP 50 @ 10,6,6 hack machine squat: 1 heavy 6-10 1 lighter 10-12 200 @ 10 120 @ 12 everybody have a safe and happy holidays and happy new year.

12-27-2006, 01:12 AM	#424
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-26-2006 week 5 workout A1 12-26-2006 week 5 workout A1 -------------------------------------------------------------------------------- *all weight done on smythe machine has had 15 lbs. deducted from whats on bar, ie. 230 in log is 245 loaded on bar. Incline Smythe: 15-30rp LT 220 @ 18 TT 230 @ 9,4,4 Military press BB standing: 15-30rp LT 150 @ 8,5,4 TT 155 @ 7,5,3 seemed tuff tonite for some reason, hell everything did CGBP smythe: 15-30rp LT 190 @ 9,7,7 TT 190 @ 11,7,7 opted to stay with weight and increase the reps Chins to front: 15-30rp LT 10,8,6 TT 12,10,7 Smythe Squats(done to parallel): wu- 115x10, 210x10, 260x10 LT 260 @ 10 widows: 220 @ 20 TT 320 @ 8 widows: 260 @ 20

12-30-2006, 05:33 PM	#426
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	12-30-2006 workout A2 week 5 *instead of flat i put on 30 deg incline. db bench:15-30rp wu 60/10, 75/10 LT 80 @ 14,10,8 TT 100 @ 5,4,3 - rested longer between mini's maybe 30-45 sec. smythe press behind neck: 15-30rp LT 160 @ 10,5,5 TT 165 @ 7,4,4 - won't do these anymore, kills my shoulders skulls: 15-30rp LT 110 @ 15,8,8 TT 115 @ 10,8,8 pulldowns front: 15-30rp LT n/a TT 120 @ 10,10,5 T-bars: heavy and widows LT 215 @ 10..............170 @ 20 TT 220 @ 10..............180 @ 20 have a good weekend.

01-04-2007, 02:36 AM	#432
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	1-3-2007 workout A3 week 6 1-3-2007 workout A3 week 6 thank you dbflgirl it is and i hope yours is as well.....thanks DF i appreciate that...i dunno about reachin spytechs numbers...he is an animal. i hope you have a great new year too. decline smythe: w/u 190x8, 210x8 LT 210 @ 29 TT 230 @ 21 Seated DB press: w/u 50x8, 70x6 LT 70 @ 23 TT 80 @ 17 Dips: LT bw+25 @ 44 TT bw+35 @ 22 Pulldowns: LT 120 @ 25 TT 130 @ 26 Rack Deads: LT 365 @ 6.............315 @12 TT 385 @ 6.............315 @ 20 ya'll have a nice week

01-06-2007, 02:35 AM	#436
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	1-5-2007 workout B3 week 6 i made some good strength increases on alot of exercises and found quite a few weak areas. the log book will be harder to beat next blast. my weakest areas that i have found are: shoulders, hamstrings and upper back(lats). of course my biceps need work too but its not as serious as the above 3. i consider this blast to have been a success in finding my weakest areas and learning the ins and outs of DC albeit not everything. so with out further adieu heres tonites final blast session for 2 weeks: seated DB curls: wrmup 2x35 @ 8 LT 45 @ 15 TT 45 @ 10,6,6 could have went up but opted for getting more reps palms up wrist curls: LT 75 @ 18 TT 85 @ 25 drop set 65 @ 26 calves(leg press): LT 200 @ 12 TT 210 @ 12......capable of more weight but i prefer to do these nice and strict lying leg curls: these have not gone up at all....i swear its the equipment(excuses...excuses) LT 50 @ 10,6,6 TT 50 @ 10,6,6 leg press: wrmup 2x430 @ 6 LT 430 @ 10.................290 @ 20 TT 505 @ 10.................390 @ 20 wooooohoooo ya'll have a safe and fun weekend.

12-22-2006, 06:18 AM	#421
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Nice lifts big guy! Hope all is well.

12-23-2006, 02:50 PM	#423
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Merry Christmas!

12-28-2006, 05:57 PM	#425
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Happy New Year, NS!

01-01-2007, 10:54 PM	#427
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Moving some weight there Spawn!

01-02-2007, 01:19 AM	#428
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	thanks dex...and that was an A.M. workout....i am inherently weaker in the morning. surprised myself. thanks for stoppin by.

01-02-2007, 06:20 AM	#429
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey there, Happy New Year to you. Your workouts look kick-a$$, as always. Thanks for being a great friend. All the best in 2007, JJ

01-03-2007, 01:02 PM	#430
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Happy New Year, NS. Hope it's off to a good start!

01-03-2007, 09:10 PM	#431
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Happy New Year! All the best this year in reaching your Spytech numbers!

01-05-2007, 01:31 AM	#434
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	This makes 2 votes for Holy Sh@t!

01-05-2007, 01:59 AM	#435
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey rad....Dex. thanks for comin by my journal....sure hope everything is going well so far in the new year for you both. last week of blast this week...will cruise for 2 weeks....to focus on growing and do some spotlifting...a few areas i wanna concentrate on. hope ya'll have a great weekend.

01-06-2007, 03:18 AM	#437
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Nice workout Spawn..the high rep leg work is always a winner. Have a good weekend dude!

01-07-2007, 03:55 PM	#439
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hey there! hope all is well with you NS! hugs!