NewSpawn Over 30 Journal - Page 20

**NewSpawn** · 03-14-2007, 05:22 AM

3/12/2007 workout A1 week 5 blast 2

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okay since i did not really do much last week i am treating it as a mini cruise and am repeating week 5 this week. i also switched around the rack deads with the T-bars and my back did well....still not gonna push it.
all sets had some warmup work and done with ROM in mind.

smythe inclines: 230 @ 8, ROM was good.....not to chest but i have never been able to touch chest due to shoulder issues.

seated db military: 80 @ 8

weighted dips: bw+25 @ 10......bw+25 @ 8, done with slow descent

rack chins: bw+25 @ 12

T-bars: 195 @ 10......strict ....great form

felt pretty good .......still, doing one straight set does not feel like enough.....but i guess its doing what its supposed to do....on the incline i am backing down in weight and gonna hold at 230 and try to up my reps as far as possible.....when i feel i am getting a good clean 12 reps i will up the weight a little and continue with that scheme. i think in the long run it would greatly benefit me in that exercise. if i don't see any improvemeht over a period of time...i am gonna replace it with another chest exercise. hope everyone has a good week.

dnyc99 · 03-15-2007, 12:04 AM

Quote:

Originally Posted by NewSpawn

back is doing much better thanks dnyc.....thank you. hoping to watch the weights climb again.

Good news NS!!

~D~

**NewSpawn** · 03-15-2007, 03:48 AM

3-14-2007 workout B1 week 5 blast 2

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

Ez curls: wrmup: 90 @ 8, 90 @ 8
LT 115 @ 12
TT 120 @ 12

Reverse Curls:
LT 90 @ 15
TT 90 @18

seated calf raises:
LT n/a
TT 210 @ 12

Romanian Deads:
LT 260 @ 15, 10, 8
TT 300 @ 10 - didn't push it much...

Leg press:
LT 630 @ 10
TT 660 @ 10

hope everyone has a good day tomorrow.

**A.FreeRadical** · 03-15-2007, 01:11 PM

Good to see that you are feeling better.

*

**dbflgirl** · 03-15-2007, 03:37 PM

Hi NS.

RaSP · 03-16-2007, 07:22 PM

Nice numbers on those curlz!

*R*

GameDayDog · 03-18-2007, 01:07 PM

Dude.. ya back is ridiculous... If you ever did a serious cut, I'd be hella scared!!!

Did you mention rack deads... There was a bar set up in the cage already... and I found out the bar will sit slightly above my kneecaps... Is that a good starting position?? or should I just keep pulling the weight from the floor??

Peace..~G

JJ_Sungirl · 03-19-2007, 04:23 AM

Is that a new avi? Love it

**NewSpawn** · 03-19-2007, 11:02 PM

hey game...thanks for the compliment....i usually do them from just below knee....sometimes above. i still do full squats...this is just another back thickness exercise i am doing on my DC training. i do tbars, deads and rack for back thickness. i do wide grip pullups, close grip pulldowns and rack chins for back width. i also have a chin bar in doorway at home that when i go by i do a few pullups for good measure. i am trying to get where when theres a good breeze i can do a lat spread and travel anywhere in the country.
JJ this is a avi i took tonite i just put up...its a little dark but i chose it because it shows a little back detail. i am putting a little weight on but i hafta do it if i expect to add another 10 to 15 pounds of muscle. believe me if i started cutting and got down to comp weight....i would look like a skinny kid with mosquito bites on my body....and i would hate to look rail skinny on stage
the denser i get the better.

RaSP · 03-19-2007, 11:24 PM

Quote:

Originally Posted by NewSpawn

i am trying to get where when theres a good breeze i can do a lat spread and travel anywhere in the country.

Ahhhh, going for the "Rocky the Flying Squirrel" look, huh?

I don't think you'll ever get off the ground though. Even with a spread like that, I think you're a *lot* denser than you let on.

*R*

**NewSpawn** · 03-20-2007, 01:02 AM

lol....i dunno rasp.....lol @ rockythe squirrel....man now those were cartoons huh.....that and the bugs bunny show. anyway thanks for the support.

**NewSpawn** · 03-20-2007, 01:03 AM

3-19-2007 monday workout B2 week 6

preacher curls:
LT 105 @ 10,8,6
TT 110 @ 10,6,5

DB wrist curls:
LT 50 @ 20
TT 55 @ 18

Calve Press:
LT 340 @ 12
TT 360 @ 18

Leg Curls:
LT 40 @ 15,8,6
TT 50 @ 12,8,6

Smythe Squats:
LT 330 @ 8 widows 290 @ 20
TT 350 @ 8 widows 300 @ 20

felt pretty good tonite. hope everyone has a great week!

DarkFalcon · 03-20-2007, 01:37 AM

Damn man your getting so big I'm almost convinced to finally get off my ass and try DC!

**NewSpawn** · 03-20-2007, 01:50 AM

DF i thought you were doing DC.....it seems to agree with me. i thought when i did my first week in blast one.....man this ain't such a badass program....i don't feel anything. boy was i wrong. i am moving into doing some statics next blast and maybe some stretches. i like it because you have a couple of options as to whether ur improving or not....either an increase in weight or an increase in reps. right now i tend to jump in weight but i think the reps will be my only option as i reach a weight increase wall in a couple exercises. anyway....i sure wish you would post ur journal...and some recent pics.
thanks alot for the compliment, i do appreciate it ....it makes me feel like i am making some gains even though i don't feel like it. thanks for stoppin in and hope you have a good week.

**dbflgirl** · 03-20-2007, 02:36 PM

NS, you always have the sexiest avi's.

Dex · 03-22-2007, 02:23 AM

Hey Spawn!
It sure looks like DC agrees with you...it IS getting harder to fit into that
little avatar ain't it.

**NewSpawn** · 03-22-2007, 03:22 AM

hey dex....hows it going man....lol....i really like the DC so far....but i tell ya between rasp and rad they are forcing me to bust my ass to stay ahead and beat the logbook....damn slave drivers

. always good to see you dex ....hows the training going?

**NewSpawn** · 03-22-2007, 03:23 AM

3-21-2007 wednesday workout A3 week 6 blast 2

incline db:
LT 100 @ 8,7,5
TT 100 @ 9,6,4

upright rows:
LT 120 @ 12,10,8
TT 140 @ 10,8,6

smythe cgbp:
LT 220 @ 9,6,5
TT 225 @ 10,5,4

Wide grip pullups:
LT bw @ 10,7,7
TT bw @ 10,8,7

Deads(smythe):
LT 350 @ 9 300 @ 12
TT 325 @ 10 300 @ 12 * i went lighter on deads to ease my back into these.....i do not want

to be foolish and try to match what i did before i strained it. it probably would been fine,

but then again why take chances.

03-14-2007, 05:22 AM	#571
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3/12/2007 workout A1 week 5 blast 2 3/12/2007 workout A1 week 5 blast 2 -------------------------------------------------------------------------------- okay since i did not really do much last week i am treating it as a mini cruise and am repeating week 5 this week. i also switched around the rack deads with the T-bars and my back did well....still not gonna push it. all sets had some warmup work and done with ROM in mind. smythe inclines: 230 @ 8, ROM was good.....not to chest but i have never been able to touch chest due to shoulder issues. seated db military: 80 @ 8 weighted dips: bw+25 @ 10......bw+25 @ 8, done with slow descent rack chins: bw+25 @ 12 T-bars: 195 @ 10......strict ....great form felt pretty good .......still, doing one straight set does not feel like enough.....but i guess its doing what its supposed to do....on the incline i am backing down in weight and gonna hold at 230 and try to up my reps as far as possible.....when i feel i am getting a good clean 12 reps i will up the weight a little and continue with that scheme. i think in the long run it would greatly benefit me in that exercise. if i don't see any improvemeht over a period of time...i am gonna replace it with another chest exercise. hope everyone has a good week.

03-15-2007, 03:48 AM	#573
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3-14-2007 workout B1 week 5 blast 2 3-14-2007 workout B1 week 5 blast 2 -------------------------------------------------------------------------------- Ez curls: wrmup: 90 @ 8, 90 @ 8 LT 115 @ 12 TT 120 @ 12 Reverse Curls: LT 90 @ 15 TT 90 @18 seated calf raises: LT n/a TT 210 @ 12 Romanian Deads: LT 260 @ 15, 10, 8 TT 300 @ 10 - didn't push it much... Leg press: LT 630 @ 10 TT 660 @ 10 hope everyone has a good day tomorrow.

03-15-2007, 01:11 PM	#574
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Good to see that you are feeling better. * __________________ "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

03-16-2007, 07:22 PM	#576
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Nice numbers on those curlz! 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.

03-18-2007, 01:07 PM	#577
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,915 Recipes: 0 Rep Power: 32	Dude.. ya back is ridiculous... If you ever did a serious cut, I'd be hella scared!!! Did you mention rack deads... There was a bar set up in the cage already... and I found out the bar will sit slightly above my kneecaps... Is that a good starting position?? or should I just keep pulling the weight from the floor?? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

03-15-2007, 03:37 PM	#575
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Hi NS.

03-19-2007, 04:23 AM	#578
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Is that a new avi? Love it

03-19-2007, 11:02 PM	#579
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey game...thanks for the compliment....i usually do them from just below knee....sometimes above. i still do full squats...this is just another back thickness exercise i am doing on my DC training. i do tbars, deads and rack for back thickness. i do wide grip pullups, close grip pulldowns and rack chins for back width. i also have a chin bar in doorway at home that when i go by i do a few pullups for good measure. i am trying to get where when theres a good breeze i can do a lat spread and travel anywhere in the country. JJ this is a avi i took tonite i just put up...its a little dark but i chose it because it shows a little back detail. i am putting a little weight on but i hafta do it if i expect to add another 10 to 15 pounds of muscle. believe me if i started cutting and got down to comp weight....i would look like a skinny kid with mosquito bites on my body....and i would hate to look rail skinny on stage the denser i get the better.

03-20-2007, 01:02 AM	#581
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	lol....i dunno rasp.....lol @ rockythe squirrel....man now those were cartoons huh.....that and the bugs bunny show. anyway thanks for the support.

03-20-2007, 01:03 AM	#582
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3-19-2007 monday workout B2 week 6 3-19-2007 monday workout B2 week 6 preacher curls: LT 105 @ 10,8,6 TT 110 @ 10,6,5 DB wrist curls: LT 50 @ 20 TT 55 @ 18 Calve Press: LT 340 @ 12 TT 360 @ 18 Leg Curls: LT 40 @ 15,8,6 TT 50 @ 12,8,6 Smythe Squats: LT 330 @ 8 widows 290 @ 20 TT 350 @ 8 widows 300 @ 20 felt pretty good tonite. hope everyone has a great week!

03-20-2007, 01:37 AM	#583
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Damn man your getting so big I'm almost convinced to finally get off my ass and try DC!

03-20-2007, 01:50 AM	#584
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	DF i thought you were doing DC.....it seems to agree with me. i thought when i did my first week in blast one.....man this ain't such a badass program....i don't feel anything. boy was i wrong. i am moving into doing some statics next blast and maybe some stretches. i like it because you have a couple of options as to whether ur improving or not....either an increase in weight or an increase in reps. right now i tend to jump in weight but i think the reps will be my only option as i reach a weight increase wall in a couple exercises. anyway....i sure wish you would post ur journal...and some recent pics. thanks alot for the compliment, i do appreciate it ....it makes me feel like i am making some gains even though i don't feel like it. thanks for stoppin in and hope you have a good week.

03-20-2007, 02:36 PM	#585
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	NS, you always have the sexiest avi's.

03-22-2007, 02:23 AM	#586
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Hey Spawn! It sure looks like DC agrees with you...it IS getting harder to fit into that little avatar ain't it.

03-22-2007, 03:22 AM	#587
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dex....hows it going man....lol....i really like the DC so far....but i tell ya between rasp and rad they are forcing me to bust my ass to stay ahead and beat the logbook....damn slave drivers. always good to see you dex ....hows the training going?

03-22-2007, 11:59 PM	#589

03-22-2007, 03:23 AM	#588
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3-21-2007 wednesday workout A3 week 6 blast 2 3-21-2007 wednesday workout A3 week 6 blast 2 incline db: LT 100 @ 8,7,5 TT 100 @ 9,6,4 upright rows: LT 120 @ 12,10,8 TT 140 @ 10,8,6 smythe cgbp: LT 220 @ 9,6,5 TT 225 @ 10,5,4 Wide grip pullups: LT bw @ 10,7,7 TT bw @ 10,8,7 Deads(smythe): LT 350 @ 9 300 @ 12 TT 325 @ 10 300 @ 12 * i went lighter on deads to ease my back into these.....i do not want to be foolish and try to match what i did before i strained it. it probably would been fine, but then again why take chances.