NewSpawn Over 30 Journal - Page 9

**NewSpawn** · 09-10-2006, 03:02 AM

hi djstarer...thanks for the kind words. my bench goal is to cleanly break the 300 mark right now. thanks for stopping by my journal and i hope you have a good week coming up......may all ur lifts go up easy and smoothly.

**NewSpawn** · 09-12-2006, 01:56 AM

Chest and Biceps

Progressive 1 rep max routine.....Bench:
135x10
155x5
170x3
190x1
205x1
220x8

Incline: same as above routine
120x10
130x5
145x3
160x1
175x1
190x8

DB Flyes:
55x10
55x10
55x10
55x10

Biceps

BB Curls:
65x15
85x12
100x10
110x8

Seated DB:
45x8
45x8
45x8
45x8

Hope everyone has a good day tomorrow.

**NewSpawn** · 09-13-2006, 02:47 AM

Triceps and some Back

CGBP:
135x10
165x5
185x3
195x1
210x7
175x12

Skullz:
70x15
110x10
90x10
90x10
90x10

DB Tri extension (seated):
75x10
75x10
75x10
75x10

Pressdowns:
175x15
185x12
195x12

Back

Lat pulldowns:
100x10
110x10
120x10
130x10

Bentover Rows:
115x10
135x10
155x10

hope everyone has a good day tomorrow.

**NewSpawn** · 09-15-2006, 03:52 AM

:anyone:

DarkFalcon · 09-15-2006, 03:53 AM

Quote:

Originally Posted by NewSpawn

:anyone:

**DJSTARER** · 09-15-2006, 03:55 AM

Hey Spawn, have you ever encouperated reverse grip BP into your routine? I am falling in love with it as the days go on, and I was wondering if you had used it as a means to make your killer tris.

**A.FreeRadical** · 09-15-2006, 04:08 AM

Quote:

Originally Posted by NewSpawn

:anyone:

Heck, yeah! What do ya need? (Go easy on me now, some of your needs may require another source or gender.

)

*

**NewSpawn** · 09-15-2006, 04:14 AM

hey DF.....hello Djstarer. Dj ....no i haven't tried them but i have thought about tryin em. now that i have a trainin partner maybe i will. the only thing i can tell ya is my triceps just respond well to my trainin.....unfortunately that is the only bodypart that does. skullz and pushdowns have really been the meat of the tricep work. when i was young(16 to 20) I use to do alot of behind the head tricep extensions......they just seem to respond well. thanks for comin by......hope you have a good weekend and may ur lifts go up smooth and steady.

**NewSpawn** · 09-15-2006, 04:26 AM

lmao @ rad......thanks for comin by....just glad to have ya'll come by....i feed off of ya'lls encouragement and i guess i needed to see if anyone was still readin my thread......gee i hope i am not showing to much of my needy side

**A.FreeRadical** · 09-15-2006, 05:02 AM

Quote:

Originally Posted by NewSpawn

......gee i hope i am not showing to much of my needy side

Hey, when I show my needy sides, it ain't purty. Just keep hittin' those new PBs . I am on your tail now that I have some friggin' good things called "food".

*

DarkFalcon · 09-15-2006, 06:35 AM

Quote:

Originally Posted by NewSpawn

lmao @ rad......thanks for comin by....just glad to have ya'll come by....i feed off of ya'lls encouragement and i guess i needed to see if anyone was still readin my thread......gee i hope i am not showing to much of my needy side

Lot's of us read the log' every day we just don't comment every time.

**DJSTARER** · 09-16-2006, 02:17 AM

This log is one of my regular stops at IM.

stonecoldtruth · 09-16-2006, 02:29 AM

Hardcore lifting man! I see this is the thread to be in, so I'll be dropping by often since IM is pretty much my new e-home.

SCT

**NewSpawn** · 09-19-2006, 03:37 AM

Chest and Biceps

Bench:
135x10
170x5
190x3
205x1
220x1
240x6
240x4
250x2

Incline:
190x6
210x5
210x6
240x3

Biceps

Db seated curls:
45x10
45x10
35x12
35x12

ez curls:
70x20
70x20
70x20
70x20

short workout, time constraints, but the workout had intensity. everyone have a good day tomorrow.

**NewSpawn** · 09-20-2006, 01:10 AM

quads and tris

squats:
135x10
210x10
300x6
350x5
370x3
250x10
250x10

leg press:
380x10
380x10
400x10
400x10

pushdowns:
150x10
150x10
175x10
175x12
175x10

cable tri ext:
110x12
130x12
130x10
130x10

pammiejoe6 · 09-20-2006, 04:09 PM

hey there NS....kick ass workout hun!

hugs!

**DJSTARER** · 09-20-2006, 04:19 PM

Quote:

Originally Posted by NewSpawn

quads and tris

squats:
135x10
210x10
300x6
350x5
370x3
250x10
250x10

leg press:
380x10
380x10
400x10
400x10

pushdowns:
150x10
150x10
175x10
175x12
175x10

cable tri ext:
110x12
130x12
130x10
130x10

only thing i would question is how you title this workout. I don't know what kind of squats you do, but they are not quad moves. It's a a glute/hame/ab move more than anything. But you may us e a special form which engages your quds more. Just an inquiry

09-12-2006, 01:56 AM	#242
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	9/11/2006 Chest and Biceps Progressive 1 rep max routine.....Bench: 135x10 155x5 170x3 190x1 205x1 220x8 Incline: same as above routine 120x10 130x5 145x3 160x1 175x1 190x8 DB Flyes: 55x10 55x10 55x10 55x10 Biceps BB Curls: 65x15 85x12 100x10 110x8 Seated DB: 45x8 45x8 45x8 45x8 Hope everyone has a good day tomorrow.

09-13-2006, 02:47 AM	#243
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	9/12/2006 Triceps and some Back CGBP: 135x10 165x5 185x3 195x1 210x7 175x12 Skullz: 70x15 110x10 90x10 90x10 90x10 DB Tri extension (seated): 75x10 75x10 75x10 75x10 Pressdowns: 175x15 185x12 195x12 Back Lat pulldowns: 100x10 110x10 120x10 130x10 Bentover Rows: 115x10 135x10 155x10 hope everyone has a good day tomorrow.

09-15-2006, 03:55 AM	#246
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Hey Spawn, have you ever encouperated reverse grip BP into your routine? I am falling in love with it as the days go on, and I was wondering if you had used it as a means to make your killer tris. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-16-2006, 02:17 AM	#252
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	This log is one of my regular stops at IM. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-16-2006, 02:29 AM	#253
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Hardcore lifting man! I see this is the thread to be in, so I'll be dropping by often since IM is pretty much my new e-home. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

09-10-2006, 03:02 AM	#241
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi djstarer...thanks for the kind words. my bench goal is to cleanly break the 300 mark right now. thanks for stopping by my journal and i hope you have a good week coming up......may all ur lifts go up easy and smoothly.

09-15-2006, 03:52 AM	#244
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	:anyone:

09-15-2006, 04:14 AM	#248
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey DF.....hello Djstarer. Dj ....no i haven't tried them but i have thought about tryin em. now that i have a trainin partner maybe i will. the only thing i can tell ya is my triceps just respond well to my trainin.....unfortunately that is the only bodypart that does. skullz and pushdowns have really been the meat of the tricep work. when i was young(16 to 20) I use to do alot of behind the head tricep extensions......they just seem to respond well. thanks for comin by......hope you have a good weekend and may ur lifts go up smooth and steady.

09-15-2006, 04:26 AM	#249
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	lmao @ rad......thanks for comin by....just glad to have ya'll come by....i feed off of ya'lls encouragement and i guess i needed to see if anyone was still readin my thread......gee i hope i am not showing to much of my needy side

09-19-2006, 03:37 AM	#254
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	9/18/2006 Chest and Biceps Bench: 135x10 170x5 190x3 205x1 220x1 240x6 240x4 250x2 Incline: 190x6 210x5 210x6 240x3 Biceps Db seated curls: 45x10 45x10 35x12 35x12 ez curls: 70x20 70x20 70x20 70x20 short workout, time constraints, but the workout had intensity. everyone have a good day tomorrow.

09-20-2006, 01:10 AM	#255
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	9/19/2006 quads and tris squats: 135x10 210x10 300x6 350x5 370x3 250x10 250x10 leg press: 380x10 380x10 400x10 400x10 pushdowns: 150x10 150x10 175x10 175x12 175x10 cable tri ext: 110x12 130x12 130x10 130x10

09-20-2006, 04:09 PM	#256
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hey there NS....kick ass workout hun! hugs!