NewSpawn Over 30 Journal - Page 7

**NewSpawn** · 07-15-2006, 11:15 PM

Thanks JJ and TrickD for stopping by my Journal, Don't worry JJ...i'll take all the post i can from you.....mistake or not

7/13/2006
Pressed for time and only worked shoulders

Seated DB press: 75x10, 75x10, 75x9, 75x9

Db side laterals: 25x10, 30x10, 30x10, 30x10, 35x9

Rear delt raises: 30x10, 30x10,40x8, 40x8, 40x8

7/14/2006

did some chest and tri work

Flat Bench: 135x10, 185x10, 205x8, 225x5, 245x2: i did the following sets with pause reps; 205x5, 195x6, 185x6, 155x8

Incline Db: 65x10, 70x10, 75x9

Flyes: 40x15, 45x14, 45x14

again pushed for time. hope you all have a great weekend

dnyc99 · 07-16-2006, 07:02 PM

Heheh

Hi Spawny!! Sorry I haven't dropped by sooner.

Impressive workouts!!

Oh and congrats on Silver....looks good on ya.

Hope things are going great for you.

Thanks for stopping by my journal too.

Take care and enjoy your weekend.

~D~

**NewSpawn** · 07-18-2006, 12:59 AM

Chest and Triceps

Nobody in gym to spot tonite.

bench: 205x5, 225x5, 235x5, 235x1, 245x1, 225x5, 225x5, 225x5

Incline: 210x6, 220x4, 240x3, 250x1 PB(could have done 2)

flyes: 50x10, 60x10,65x10, 70x6

Triceps:

skulls: 90x10, 120x10, 140x10, 110x10

DB french curls: 75x10, 75x10, 75x10, 75x10

Pushdowns: 185x10, 185x10, 185x10

okay workout.....hope everyone has a good day tomorrow

JJ_Sungirl · 07-18-2006, 01:50 AM

Hiya Spawnster!

Lookin' good on the workouts! How's the shoulder...is the chondroitin/glucosamine mix working for you? I have taken that combo before. I find it gives me gas!

LOL

Anything new and exciting????

**NewSpawn** · 07-19-2006, 01:08 AM

legs and biceps

didn't try to set any weight records tonite....just trying to get back to working my legs again on a regular basis........yes i have been neglecting them.

squats: 210x10, 260x10, 260x10, 300x8

leg press: 210x10,210x10, 210x10,210x10

calf press: (on leg press): 210x15, 210x15, 210x15

leg curls: 4 sets of 10

biceps

seat db curls: 40x10, 45x10, 50x6

hammer curls: 30x10, 30x10, 30x10, 30x10

did some light ez curls: 5x50x20

not a gold star night but thats okay......hope everyone has a good day tomorrow.

**Viperspit** · 07-19-2006, 01:35 AM

Good work, NS. Looks like your workouts are going well. Time for some updated pics yet?

JJ_Sungirl · 07-19-2006, 05:32 AM

Got post?
:nothing:

Just kiddin! I wanted to pop in to say hello today!

**NewSpawn** · 07-25-2006, 01:08 AM

chest and bicep

Bench: warmup(2x135x10), 5x225x5

Incline: 5x210x5

Flyes: 65x10, 60x10, 60x10, 60x9, 60x9

biceps

ez curls: 105x10, 100x10,100x9,100x9

Hammer Curls: 35x10(reduced weight ....was throwing weight up) 35x10,
30x10,30x10,30x10

shrugs....just because: 4x210x20

This is the routine i will be doing for awhile. hope everyone has a good day tomorrow.

Monday: Chest, Biceps,
Bench: 5x5

Incline: same as above

Flyes: pick a weight where i can get 10 the hard way and hold at that weight...4 sets

ez- curls: 4 sets 10

hammer curls: 4 sets 10

Tuesday: legs, triceps,
squats: 5x5 ( i will be concentrating on full squat so my weight won't be as heavy)

leg press: 4 sets 10 ...heavy as possible

leg curls: 4 sets of 10 to 15

calve press on leg machine: 4 sets ....as many as possible reps

skullz: 4 sets....pyramid weight and reps

seated tricep extensions(french curl): 4 sets of 8-10

pushdowns: 4 sets 10

wednesday : leg raises ....crunches....pull ups

Thursday: back and shoulders

sldl: heavy as possible weight for 4 sets 10

tbar rows: pyramid 4 sets of 10-6

seated rows.....same as above

military BB or seated db: 4 sets pyramid

db side lateral: 4 sets of 10

rear delt laterals: 4 sets 10

shrugs: heavy as possible 3 sets of 20

JJ_Sungirl · 07-25-2006, 01:44 AM

Quote:

Originally Posted by NewSpawn

Hammer Curls: (reduced weight ....was throwing weight up)

We'll that's never a good thing :sick:

Joking

We missed ya, Spawny. You're workout schedule looks hella good! What's been going on? Same ole' same ole?

**NewSpawn** · 07-26-2006, 01:52 AM

legs and triceps

Full squats: wrmup120x10, 210x5, 210x5, 220x5, 220x5, 230x5

Leg Press: 300x10, 350x10, 400x10, 400x10

calve presses: 200x20, 200x20, 200x20, 200x20

Leg Curls: 4 sets 15

Triceps

skullz: 90x10, 110x10, 120x10, 140x10

French Curls: 120x10, 120x8, 100x10, 100x10

tri pushdowns: 175x10, 175x10, 175x10, 175x10

fairly happy with program. was suprised about full squats ....even thought the weight wasn't that much ...it was much more than i thought i was gonna do. i don't think it will be long before i am nearing the 300 lbs. full squat for reps. i went with a little more than shoulder width stance because any wider and it felt like it was affecting my knees a little. at the bottom of the movement i paused for a second and it really works ya. anyway hope ya'll have a good day tomorrow.

JJ_Sungirl · 07-27-2006, 04:48 AM

Quote:

Originally Posted by NewSpawn

Full squats: wrmup120x10, 210x5, 210x5, 220x5, 220x5, 230x5

Leg Press: 300x10, 350x10, 400x10, 400x10

.

Are those rack squats with an olympic bar? Also, curious about the leg press..is it a vertical leg press (weight stack) machine or a plate loaded incline press?

Either way, you're numbers are VERY impressive. Way to shred those legs, buddy

**NewSpawn** · 07-28-2006, 02:17 AM

Abbreviated workout...had a meeting after work to get to.

Back and shoulders

SLDL: 230x10, 250x10, 250x10, 250x10 supersetted with:
db seated press: 60x10,65x10,70x10,75x10
Tbar: 90x10, 135x10,135x10,170x10 supersetted with:
lateral(side)raises:30x10,30x10,30x10,30x10

did the supersets to keep up the intensity. hope everyone has a good weekend.

JJ_Sungirl · 07-28-2006, 06:45 AM

Hey Big Guy,

Wishing you a happy weekend, full of fun and games!

Have a good one

**NewSpawn** · 08-01-2006, 12:27 AM

chest/biceps

Bench: 225x5, 225x5, 230x5, 235x5, 235x4

Incline: 210x5, 210x5, 210x5, 210x5, 210x5

Flyes: 65x10, 65x9, 65x10, 65x8

Ez curls: 100x10, 100x10, 105x10, 110x8

Hammer curls: 30x10, 30x10, 30x10, 30x10

Everyone have a good day tomorrow.

**A.FreeRadical** · 08-01-2006, 01:30 AM

Quote:

Originally Posted by NewSpawn

chest/biceps

Bench: 225x5, 225x5, 230x5, 235x5, 235x4

Incline: 210x5, 210x5, 210x5, 210x5, 210x5

Flyes: 65x10, 65x9, 65x10, 65x8

Ez curls: 100x10, 100x10, 105x10, 110x8

Hammer curls: 30x10, 30x10, 30x10, 30x10

Everyone have a good day tomorrow.

Amazing! Keep up the good work.

*

**dbflgirl** · 08-01-2006, 02:05 AM

Nice workout!

JJ_Sungirl · 08-01-2006, 11:56 PM

Hey SilverSpawn,

What a great split, now that I see it in action. I am sooooo going to steal it for my next workout split! I have never paired chest and bi's together before. It just never occured to me! Thanks for the new idea!

**NewSpawn** · 08-02-2006, 01:19 AM

Legs and Triceps

Full Squats: 230x5, 250x5, 260x5, 260x5, 270x3

Leg press: 350x10, 400x10, 420x10, 450x8

Leg curls: 4x10

Triceps

calve press(on leg press): 200x20, 200x20, 200x20, 200x20

Skullz: 100x10, 120x10, 120x10, 120 x10

seated tri ext.: 110x10, 110x10, 110x10, 110x10

pushdowns 175x10, 175x10, 175x10, 175x10

Update: after a few weeks of using the product Triflex (glucosamine/chrondroitin mixed), i can now feel secure in stating that it is responsible for my shoulders not acting up on me. Hope everyone has a good(cool) day tomorrow. its hot as hell here.

07-15-2006, 11:15 PM	#181
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/13/2006 and 7/14/2006 Thanks JJ and TrickD for stopping by my Journal, Don't worry JJ...i'll take all the post i can from you.....mistake or not 7/13/2006 Pressed for time and only worked shoulders Seated DB press: 75x10, 75x10, 75x9, 75x9 Db side laterals: 25x10, 30x10, 30x10, 30x10, 35x9 Rear delt raises: 30x10, 30x10,40x8, 40x8, 40x8 7/14/2006 did some chest and tri work Flat Bench: 135x10, 185x10, 205x8, 225x5, 245x2: i did the following sets with pause reps; 205x5, 195x6, 185x6, 155x8 Incline Db: 65x10, 70x10, 75x9 Flyes: 40x15, 45x14, 45x14 again pushed for time. hope you all have a great weekend

07-16-2006, 07:02 PM	#182
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Heheh Hi Spawny!! Sorry I haven't dropped by sooner. Impressive workouts!! Oh and congrats on Silver....looks good on ya. Hope things are going great for you. Thanks for stopping by my journal too. Take care and enjoy your weekend. ~D~ __________________

07-18-2006, 12:59 AM	#183
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/17/2006 Chest and Triceps Nobody in gym to spot tonite. bench: 205x5, 225x5, 235x5, 235x1, 245x1, 225x5, 225x5, 225x5 Incline: 210x6, 220x4, 240x3, 250x1 PB(could have done 2) flyes: 50x10, 60x10,65x10, 70x6 Triceps: skulls: 90x10, 120x10, 140x10, 110x10 DB french curls: 75x10, 75x10, 75x10, 75x10 Pushdowns: 185x10, 185x10, 185x10 okay workout.....hope everyone has a good day tomorrow

07-19-2006, 01:08 AM	#185
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/18/2006 legs and biceps didn't try to set any weight records tonite....just trying to get back to working my legs again on a regular basis........yes i have been neglecting them. squats: 210x10, 260x10, 260x10, 300x8 leg press: 210x10,210x10, 210x10,210x10 calf press: (on leg press): 210x15, 210x15, 210x15 leg curls: 4 sets of 10 biceps seat db curls: 40x10, 45x10, 50x6 hammer curls: 30x10, 30x10, 30x10, 30x10 did some light ez curls: 5x50x20 not a gold star night but thats okay......hope everyone has a good day tomorrow.

07-25-2006, 01:08 AM	#188
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/24/2006 chest and bicep Bench: warmup(2x135x10), 5x225x5 Incline: 5x210x5 Flyes: 65x10, 60x10, 60x10, 60x9, 60x9 biceps ez curls: 105x10, 100x10,100x9,100x9 Hammer Curls: 35x10(reduced weight ....was throwing weight up) 35x10, 30x10,30x10,30x10 shrugs....just because: 4x210x20 This is the routine i will be doing for awhile. hope everyone has a good day tomorrow. Monday: Chest, Biceps, Bench: 5x5 Incline: same as above Flyes: pick a weight where i can get 10 the hard way and hold at that weight...4 sets ez- curls: 4 sets 10 hammer curls: 4 sets 10 Tuesday: legs, triceps, squats: 5x5 ( i will be concentrating on full squat so my weight won't be as heavy) leg press: 4 sets 10 ...heavy as possible leg curls: 4 sets of 10 to 15 calve press on leg machine: 4 sets ....as many as possible reps skullz: 4 sets....pyramid weight and reps seated tricep extensions(french curl): 4 sets of 8-10 pushdowns: 4 sets 10 wednesday : leg raises ....crunches....pull ups Thursday: back and shoulders sldl: heavy as possible weight for 4 sets 10 tbar rows: pyramid 4 sets of 10-6 seated rows.....same as above military BB or seated db: 4 sets pyramid db side lateral: 4 sets of 10 rear delt laterals: 4 sets 10 shrugs: heavy as possible 3 sets of 20

07-18-2006, 01:50 AM	#184
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hiya Spawnster! Lookin' good on the workouts! How's the shoulder...is the chondroitin/glucosamine mix working for you? I have taken that combo before. I find it gives me gas! LOL Anything new and exciting????

07-19-2006, 01:35 AM	#186
Viperspit Incognito Join Date: Dec 2005 Posts: 680 Recipes: 0 Rep Power: 14	Good work, NS. Looks like your workouts are going well. Time for some updated pics yet?

07-19-2006, 05:32 AM	#187
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Got post? :nothing: Just kiddin! I wanted to pop in to say hello today!

07-26-2006, 01:52 AM	#190
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/25/2006 legs and triceps Full squats: wrmup120x10, 210x5, 210x5, 220x5, 220x5, 230x5 Leg Press: 300x10, 350x10, 400x10, 400x10 calve presses: 200x20, 200x20, 200x20, 200x20 Leg Curls: 4 sets 15 Triceps skullz: 90x10, 110x10, 120x10, 140x10 French Curls: 120x10, 120x8, 100x10, 100x10 tri pushdowns: 175x10, 175x10, 175x10, 175x10 fairly happy with program. was suprised about full squats ....even thought the weight wasn't that much ...it was much more than i thought i was gonna do. i don't think it will be long before i am nearing the 300 lbs. full squat for reps. i went with a little more than shoulder width stance because any wider and it felt like it was affecting my knees a little. at the bottom of the movement i paused for a second and it really works ya. anyway hope ya'll have a good day tomorrow.

07-28-2006, 02:17 AM	#192
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/27/2006 Abbreviated workout...had a meeting after work to get to. Back and shoulders SLDL: 230x10, 250x10, 250x10, 250x10 supersetted with: db seated press: 60x10,65x10,70x10,75x10 Tbar: 90x10, 135x10,135x10,170x10 supersetted with: lateral(side)raises:30x10,30x10,30x10,30x10 did the supersets to keep up the intensity. hope everyone has a good weekend.

07-28-2006, 06:45 AM	#193
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey Big Guy, Wishing you a happy weekend, full of fun and games! Have a good one

08-01-2006, 12:27 AM	#194
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	7/31/2006 chest/biceps Bench: 225x5, 225x5, 230x5, 235x5, 235x4 Incline: 210x5, 210x5, 210x5, 210x5, 210x5 Flyes: 65x10, 65x9, 65x10, 65x8 Ez curls: 100x10, 100x10, 105x10, 110x8 Hammer curls: 30x10, 30x10, 30x10, 30x10 Everyone have a good day tomorrow.

08-01-2006, 02:05 AM	#196
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Nice workout!

08-01-2006, 11:56 PM	#197
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey SilverSpawn, What a great split, now that I see it in action. I am sooooo going to steal it for my next workout split! I have never paired chest and bi's together before. It just never occured to me! Thanks for the new idea!

08-02-2006, 01:19 AM	#198
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	8/1/2006 Legs and Triceps Full Squats: 230x5, 250x5, 260x5, 260x5, 270x3 Leg press: 350x10, 400x10, 420x10, 450x8 Leg curls: 4x10 Triceps calve press(on leg press): 200x20, 200x20, 200x20, 200x20 Skullz: 100x10, 120x10, 120x10, 120 x10 seated tri ext.: 110x10, 110x10, 110x10, 110x10 pushdowns 175x10, 175x10, 175x10, 175x10 Update: after a few weeks of using the product Triflex (glucosamine/chrondroitin mixed), i can now feel secure in stating that it is responsible for my shoulders not acting up on me. Hope everyone has a good(cool) day tomorrow. its hot as hell here.

08-04-2006, 01:53 AM	#199
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Po