NewSpawn Over 30 Journal

**NewSpawn** · 03-30-2006, 12:40 AM

3/27/2006
Chest and Triceps
50 to 55% 1 rep max

Bench: 3x155x12, 5x165x12
Incline: 8x120x12

Incline tricep extension: 8x70x10-15
tricep rope pushdown: 6x90x10-15

Been outta business for awhile, been training but nothing serious.....Back injury hindered training for several weeks......still maintaining the strength i had but no significant(sp?) increase in strength. trying different things to shake up the body a little.....maybe that'll work. thanks for ur post in my old journal.

**NewSpawn** · 03-30-2006, 12:46 AM

Back

3/4 Deads: 2x205x8, 2x295x3, 345x3, 365x1
t-bar: 4x90x20, 2x165x15
lat pulldowns: 4x120x10(behind the neck)

short and sweet......decided to do biceps on wednesday.....when i got done with back i felt drained.

**NewSpawn** · 03-30-2006, 12:52 AM

Biceps

ez curl: 90x10, 100x10, 110x8, 3x120x4
standing dumbell: 2x50x8, 3x45x8, 2x40x8(strict)
dumbell concentration(preacher bench): 3x35x10, 3x45x3(strict)

vanessa40 · 03-30-2006, 06:21 PM

Wow..you look great..

Vanessa

**DarkFalcon** · 03-30-2006, 08:59 PM

Nice to see the new log NS! Your still looking beastly!

Hope that back is better soon! :yes:

**NewSpawn** · 03-31-2006, 02:01 AM

Legs(quads) and shoulders

Squats: 2x145x10warmup, 2x205x8, 295x8, 345x1
Leg Press: 270x10, 360x10, 410x10, 430x10

Seated DB press: 60x10, 2x70x10
Seated DB side Lateral: 4x25x10(to easy, add more weight next time)

thank you DF and Vanessa for the visit.

**A.FreeRadical** · 03-31-2006, 02:24 AM

Quote:

Originally Posted by NewSpawn

Legs(quads) and shoulders

Squats: 2x145x10warmup, 2x205x8, 295x8, 345x1

Whoahoho! Way to go on the 345 x 1!

*

pammiejoe6 · 03-31-2006, 07:52 PM

holy shitsky dude youre kicking ASS! Way to GO!! Looks like things are going great for you!

RaSP · 03-31-2006, 07:54 PM

Awesome on the 345. I'd race you to 400, but you've got a pretty good lead already. Good job.

*R*

JJ_Sungirl · 03-31-2006, 11:57 PM

Hey Spawn,

All I can say is WOW!! Nice lifts...I wish I could squat as much as you do...my max is 10lbs lower than your warmup weight... hehehehe

Us gals are so lucky you know, the guys in here are so nice And MUSCULAR!!! What a great physique you have, worthy of Charles Atlas. Keep up the good work!

**NewSpawn** · 04-04-2006, 02:36 AM

sick day.......

**NewSpawn** · 04-05-2006, 12:17 AM

Chest and Triceps

bench: 205x8, 225x5, 255x3, 285x1, 285x1, 225x5, 205x6
Incline 45deg.: 4x165x6
Incline dB: 3x45x10(just to get a good stretch in pecs)

Triceps

Incline tri-ext (curl bar): 2x70x12, 3x90x8; done strict and slow
tri-cable pushdowns: 100x12....70x15....100x12....70x12....120x10.....7 0x10; 15 sec rest between these....

didn't feel like workin out...still felt bad but i did it anyway. not to bad considering how i felt.

**A.FreeRadical** · 04-05-2006, 02:28 AM

Quote:

Originally Posted by NewSpawn

Chest and Triceps

bench: 205x8, 225x5, 255x3, 285x1, 285x1, 225x5, 205x6
Incline 45deg.: 4x165x6
Incline dB: 3x45x10(just to get a good stretch in pecs)

Triceps

Incline tri-ext (curl bar): 2x70x12, 3x90x8; done strict and slow
tri-cable pushdowns: 100x12....70x15....100x12....70x12....120x10.....7 0x10; 15 sec rest between these....

didn't feel like workin out...still felt bad but i did it anyway. not to bad considering how i felt.

Dayum, I need a sick day like that.

*

RealFantasy · 04-05-2006, 02:25 PM

Hi there NewSpawn.

I wanted to stop and say that you look fantastic and you are doing Great guy!
You are really sticking to the program and getting wonderful results too.

Oh well, wanted you to know that I am still around and planning on getting myself going again here asap.
HAVE A GREAT DAY GUY
Brenda

**NewSpawn** · 04-06-2006, 02:02 AM

hi bren. glad to see u back in the forum....i have missed ya.

Back and Biceps

3/4 deads: 205x10, 315x8, 2x365x1
yeates row(overhand): 135x10, 155x8, 175x8, 195x8
lat pulldowns(close grip..v handle): 100x10, 120x10, 150x8, 170x5

biceps

curl-ez bar: 2x110x8, 2x115x6
seated db curl: 35x10, 45x10, 50x8

workout pretty standard....it sucks not having a training partner. my weights are stalling a little, no real improvement.

Dex · 04-06-2006, 02:11 AM

Strong comeback with the workouts...good stuff!

RaSP · 04-07-2006, 09:19 PM

Nice workouts. I'm jealous of your bench.

*R*

**NewSpawn** · 04-07-2006, 11:37 PM

Thanks Dex and Rasp. my bench is pretty much at a stand still right now and i am trying to break thru. i got sick a while back and all my hard work seemed to disappear overnite. i am not naturally a strong bencher.....and it doesn't take much for it to plummet. anyway heres my chest and tricep workout tonite:

chest

bench: 3x225x5, 215x6, 215x4, 210x7

Incline 30 deg.: 165x10, 2x205x5, 2x220, 185x8,185x7, 185x5 (all done with slight pause at bottom)

cable crossover: 2x50x10, 2x40x10

Db flyes: 30x10, 2x40x10

went light and did slow and tight contraction at top)

triceps

incline tricep extensions(curl bar): 4x80x10, 90x8

cable pushdowns: 110x15, 120x12, 150x10

workout went pretty well, didn't have anyone in the gym so i went cautious on the bench, hence the lower weight and reps. my shoulder(left)has started to give me a fit again....even when not lifting.....inclines and bench really suffer during these episodes. everyone have a great weekend.

**NewSpawn** · 04-11-2006, 01:30 AM

chest:
bench: 2x135x10, 2x225x5, 2x255x2, 225x4

shoulders:
smith military: 135x10, 135x8, 155x8, 175x6
lateral raises: 4x25x10, 30x8

biceps
standing db curls: 3x30x10, 40x8, 40x10
ez curl: 90x10, 110x6, 110x8, 115x6

triceps
triceps pushdowns: 120x12, 130x12, 140x12, 150x12, 175x12
incline tri ext.(curl bar): 2x90x10

03-30-2006, 12:40 AM	#1
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	NewSpawn Over 30 Journal 3/27/2006 Chest and Triceps 50 to 55% 1 rep max Bench: 3x155x12, 5x165x12 Incline: 8x120x12 Incline tricep extension: 8x70x10-15 tricep rope pushdown: 6x90x10-15 Been outta business for awhile, been training but nothing serious.....Back injury hindered training for several weeks......still maintaining the strength i had but no significant(sp?) increase in strength. trying different things to shake up the body a little.....maybe that'll work. thanks for ur post in my old journal.

03-30-2006, 12:46 AM	#2
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3/28/2006 Back 3/4 Deads: 2x205x8, 2x295x3, 345x3, 365x1 t-bar: 4x90x20, 2x165x15 lat pulldowns: 4x120x10(behind the neck) short and sweet......decided to do biceps on wednesday.....when i got done with back i felt drained.

03-30-2006, 12:52 AM	#3
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3/29/2006 Biceps ez curl: 90x10, 100x10, 110x8, 3x120x4 standing dumbell: 2x50x8, 3x45x8, 2x40x8(strict) dumbell concentration(preacher bench): 3x35x10, 3x45x3(strict)

03-31-2006, 02:01 AM	#6
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	3/30/2006 Legs(quads) and shoulders Squats: 2x145x10warmup, 2x205x8, 295x8, 345x1 Leg Press: 270x10, 360x10, 410x10, 430x10 Seated DB press: 60x10, 2x70x10 Seated DB side Lateral: 4x25x10(to easy, add more weight next time) thank you DF and Vanessa for the visit.

03-31-2006, 07:54 PM	#9
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 926 Recipes: 0 Rep Power: 30	Awesome on the 345. I'd race you to 400, but you've got a pretty good lead already. Good job. 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.

03-30-2006, 06:21 PM	#4
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Wow..you look great.. Vanessa

03-30-2006, 08:59 PM	#5
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 to see the new log NS! Your still looking beastly! Hope that back is better soon! :yes:

03-31-2006, 07:52 PM	#8
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,171 Recipes: 0 Rep Power: 85	holy shitsky dude youre kicking ASS! Way to GO!! Looks like things are going great for you!

03-31-2006, 11:57 PM	#10
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey Spawn, All I can say is WOW!! Nice lifts...I wish I could squat as much as you do...my max is 10lbs lower than your warmup weight... hehehehe Us gals are so lucky you know, the guys in here are so nice And MUSCULAR!!! What a great physique you have, worthy of Charles Atlas. Keep up the good work!

04-04-2006, 02:36 AM	#11
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	4/3/2006 sick day.......

04-05-2006, 12:17 AM	#12
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	4/4/2006 Chest and Triceps bench: 205x8, 225x5, 255x3, 285x1, 285x1, 225x5, 205x6 Incline 45deg.: 4x165x6 Incline dB: 3x45x10(just to get a good stretch in pecs) Triceps Incline tri-ext (curl bar): 2x70x12, 3x90x8; done strict and slow tri-cable pushdowns: 100x12....70x15....100x12....70x12....120x10.....7 0x10; 15 sec rest between these.... didn't feel like workin out...still felt bad but i did it anyway. not to bad considering how i felt.

04-05-2006, 02:25 PM	#14
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 10	Hi there NewSpawn. I wanted to stop and say that you look fantastic and you are doing Great guy! You are really sticking to the program and getting wonderful results too. Oh well, wanted you to know that I am still around and planning on getting myself going again here asap. HAVE A GREAT DAY GUY Brenda __________________ Brenda's FitDay

04-06-2006, 02:02 AM	#15
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	4/5/2006 hi bren. glad to see u back in the forum....i have missed ya. Back and Biceps 3/4 deads: 205x10, 315x8, 2x365x1 yeates row(overhand): 135x10, 155x8, 175x8, 195x8 lat pulldowns(close grip..v handle): 100x10, 120x10, 150x8, 170x5 biceps curl-ez bar: 2x110x8, 2x115x6 seated db curl: 35x10, 45x10, 50x8 workout pretty standard....it sucks not having a training partner. my weights are stalling a little, no real improvement.

04-06-2006, 02:11 AM	#16
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Strong comeback with the workouts...good stuff!

04-07-2006, 09:19 PM	#17
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 926 Recipes: 0 Rep Power: 30	Nice workouts. I'm jealous of your bench. 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.

04-07-2006, 11:37 PM	#18
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	4/7/2006 Thanks Dex and Rasp. my bench is pretty much at a stand still right now and i am trying to break thru. i got sick a while back and all my hard work seemed to disappear overnite. i am not naturally a strong bencher.....and it doesn't take much for it to plummet. anyway heres my chest and tricep workout tonite: chest bench: 3x225x5, 215x6, 215x4, 210x7 Incline 30 deg.: 165x10, 2x205x5, 2x220, 185x8,185x7, 185x5 (all done with slight pause at bottom) cable crossover: 2x50x10, 2x40x10 Db flyes: 30x10, 2x40x10went light and did slow and tight contraction at top) triceps incline tricep extensions(curl bar): 4x80x10, 90x8 cable pushdowns: 110x15, 120x12, 150x10 workout went pretty well, didn't have anyone in the gym so i went cautious on the bench, hence the lower weight and reps. my shoulder(left)has started to give me a fit again....even when not lifting.....inclines and bench really suffer during these episodes. everyone have a great weekend.

04-11-2006, 01:30 AM	#19
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	4/10/2006 chest: bench: 2x135x10, 2x225x5, 2x255x2, 225x4 shoulders: smith military: 135x10, 135x8, 155x8, 175x6 lateral raises: 4x25x10, 30x8 biceps standing db curls: 3x30x10, 40x8, 40x10 ez curl: 90x10, 110x6, 110x8, 115x6 triceps triceps pushdowns: 120x12, 130x12, 140x12, 150x12, 175x12 incline tri ext.(curl bar): 2x90x10