TRying the journal thing - Page 11

**A.FreeRadical** · 01-10-2006, 03:04 AM

Quote:

Originally Posted by NewSpawn

Good workout and really happy with my Bench tonight, i will now go down to about 80% of new max and work back up accordingly. also will work on doing more Negatives and focus more on sticking point. i liked doing the biceps after chest, a nice change. i am going to do triceps on Back Day. Hope everyone has a Great day tomorrow.

Awesome! Congratulations on the PB.

My barbell bench just isn't there. I have been hitting DBs for hypertrophy. I do miss doing BB bench though. I think I will do something similar to what you are doing on my next bulk. (this one is over in a few weeks and then I am going for a long cut.) When I do, benches again, I'll use powerlifter techniques to get my bench strength up to where it should be.

Keep doing what you are doing. You look great in your pictures.

*

**DarkFalcon** · 01-10-2006, 03:09 AM

Awesome job on the bench PB NS!!

Getting awfully close to the coveted 300 mark!! :weight_li Keep up the great work, it's obvious it's paying off.

pammiejoe6 · 01-10-2006, 01:50 PM

great job NS!

**NewSpawn** · 01-11-2006, 12:12 AM

Back and triceps

Supersetted 3/4 Deads(4"below knee) and skulls

3/4 Deads(no belt): 205x10, 255x10, 275x10, 345x8, 380x1(tried for 2 but wasn't gonna happen)

Skulls: 100x10, 110x10, 2x120x10

Tbar: 90x20, 125x20, 135x20, 155x20, 180x18

Triceps pushdowns: 4x150x12

Seated pulley rows: 120x10, 140x10, 160x8

close grip lat pulldowns(v-handle): 100x10, 110x10, 120x10, 140x8

skulls(rep out): 3x70x20, 70x18

intense workout and the supersetting slap wore me out. in the long run though i think the rewards will make it worthwhile. Hope everyone has a good day tomorrow.

Dex · 01-11-2006, 10:03 AM

Nice workout Spawn!
Your skulls are strong Dood!

**A.FreeRadical** · 01-11-2006, 12:39 PM

Quote:

Originally Posted by NewSpawn

...
Triceps pushdowns: 4x150x12..

How are you doing these? That is a huge amount of weight. I am curious and a little bit envious.

*

RaSP · 01-11-2006, 07:39 PM

Just catching up on your thread. Congrats on the steady progress and stream of pb's! Coming from one who is cutting I'm very jealous and can't wait to start my bulk again in a couple of weeks.

Oh yeah, why the 3/4 deadz? I'm impressed that you superset anything with them. Deadz kick my butt hard it's all I can do to rest between sets. LOL

*R*

**NewSpawn** · 01-13-2006, 02:04 AM

shoulders and legs

seated military: 95x10, 115x10, 135x10, 150x10, 165x10, 185x7
seated db laterals: 20x10, 3x25x10, 2x30x8
upright rows(ez bar): 3x80x12
lying db rear delt: 4x25x12

legs

okay all i did for legs tonite were leg presses due to equipment being tied up and i had a meeting to attend so i couldn't wait around.

Lying leg press: 190x20, 210x20, 230x10, 260x20, 290x20

thats it for tonite. the y will be open from 9-12 on saturday so i will get my squats and calves in.

Dex · 01-15-2006, 02:01 AM

Nice workout all around Spawn....damn impressive Militaries!

Thanks for the words of kindness you left in my journal.
You're alright dude!

Have a good weekend...

**NewSpawn** · 01-16-2006, 11:46 PM

chest and biceps

Bench: 205x10, 245x8, 265x4, 270x3, 255x4, 2x225x8
db flat bench: 3x75x12
incline bb: 135x12, 155x10, 165x10, 185x10

Biceps

ez curl: 5x70x12
preacher: 3x70x12, 2x80x12
cross body db curls: 3x25x10
concentration db curl: 3x30x12-10

workout rating: 85(low B)

**NewSpawn** · 01-17-2006, 11:53 PM

Back and triceps

3/4 deads: 205x10, 295x8, 345x8, 365x6, 370x3
this next exercise i laid face forward on incline with chest just past top of bench and did rows using the smith machine. i will call them bench rows. i used lighter weight for this until i get used to it.
Bench bb rows: 95x10, 115x10, 135x10, 155x10
close grip (v handle)lat pulldowns: 90x10, 110x10, 120x10, 140x8
straight arm pulldowns: 60x10, 90x10,120x10,130x10

Triceps
cgbp: 155x10, 185x10,195x8,205x6(felt light)
db lying tricep ext.: 65x12, 70x12, 75x12, 100x8

workout rating: 90, felt pretty good tonight, tried a couple of different exercises to see how they felt. hope everyone has a good day tomorrow.

**NewSpawn** · 01-18-2006, 12:50 AM

Back and triceps

3/4 deads: 205x10, 295x8, 345x8, 365x6, 370x3
this next exercise i laid face forward on incline with chest just past top of bench and did rows using the smith machine. i will call them bench rows. i used lighter weight for this until i get used to it.
Bench bb rows: 95x10, 115x10, 135x10, 155x10
close grip (v handle)lat pulldowns: 90x10, 110x10, 120x10, 140x8
straight arm pulldowns: 60x10, 90x10,120x10,130x10

Triceps
cgbp: 155x10, 185x10,195x8,205x6(felt light)
db lying tricep ext.: 65x12, 70x12, 75x12, 100x8

workout rating: 90, felt pretty good tonight, tried a couple of different exercises to see how they felt. hope everyone has a good day tomorrow.

**NewSpawn** · 01-18-2006, 12:51 AM

Damn a double post

Dex · 01-18-2006, 10:12 PM

Nice workouts Spawn!
How did you like the Bench BB Rows?... they are hard to go heavy on, but
they hit the back good.

Have a good one.

**NewSpawn** · 01-18-2006, 10:38 PM

Dex i liked them alot and yes i had some good muscle soreness the next day, so i will probably keep these in my rotation for awhile. glad to hear from you and thanks for stopping in. have a great day tomorrow.

**NewSpawn** · 01-19-2006, 01:02 AM

Just did some tricep work since i did an abbreviated one last night.

BTB pushdowns: 120x20, 130x20, 150x20
skulls: 90x10, 120x10, 130x10, 140x10
french curl w/ez curl bar: 3x120x10
seated db overhead ext.: 25x10, 3x30x10

hope everyone has a good day tomorrow.

dnyc99 · 01-19-2006, 01:38 AM

Holy 140lbs!!! You are killing those skulls!! :nosthumbs

Hey NS..keep up the great work!!

Those are awesome workouts btw.

Have a great day tomorrow too.

~D~

pammiejoe6 · 01-19-2006, 01:56 AM

I AGREE! GREAT JOB!

01-11-2006, 12:12 AM	#304
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout Back and triceps Supersetted 3/4 Deads(4"below knee) and skulls 3/4 Deads(no belt): 205x10, 255x10, 275x10, 345x8, 380x1(tried for 2 but wasn't gonna happen) Skulls: 100x10, 110x10, 2x120x10 Tbar: 90x20, 125x20, 135x20, 155x20, 180x18 Triceps pushdowns: 4x150x12 Seated pulley rows: 120x10, 140x10, 160x8 close grip lat pulldowns(v-handle): 100x10, 110x10, 120x10, 140x8 skulls(rep out): 3x70x20, 70x18 intense workout and the supersetting slap wore me out. in the long run though i think the rewards will make it worthwhile. Hope everyone has a good day tomorrow.

01-11-2006, 07:39 PM	#307
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 919 Recipes: 0 Rep Power: 30	Just catching up on your thread. Congrats on the steady progress and stream of pb's! Coming from one who is cutting I'm very jealous and can't wait to start my bulk again in a couple of weeks. Oh yeah, why the 3/4 deadz? I'm impressed that you superset anything with them. Deadz kick my butt hard it's all I can do to rest between sets. LOL 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.

01-13-2006, 02:04 AM	#308
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout shoulders and legs seated military: 95x10, 115x10, 135x10, 150x10, 165x10, 185x7 seated db laterals: 20x10, 3x25x10, 2x30x8 upright rows(ez bar): 3x80x12 lying db rear delt: 4x25x12 legs okay all i did for legs tonite were leg presses due to equipment being tied up and i had a meeting to attend so i couldn't wait around. Lying leg press: 190x20, 210x20, 230x10, 260x20, 290x20 thats it for tonite. the y will be open from 9-12 on saturday so i will get my squats and calves in.

01-16-2006, 11:46 PM	#310
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout chest and biceps Bench: 205x10, 245x8, 265x4, 270x3, 255x4, 2x225x8 db flat bench: 3x75x12 incline bb: 135x12, 155x10, 165x10, 185x10 Biceps ez curl: 5x70x12 preacher: 3x70x12, 2x80x12 cross body db curls: 3x25x10 concentration db curl: 3x30x12-10 workout rating: 85(low B)

01-17-2006, 11:53 PM	#311
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	1/17/06 Back and triceps 3/4 deads: 205x10, 295x8, 345x8, 365x6, 370x3 this next exercise i laid face forward on incline with chest just past top of bench and did rows using the smith machine. i will call them bench rows. i used lighter weight for this until i get used to it. Bench bb rows: 95x10, 115x10, 135x10, 155x10 close grip (v handle)lat pulldowns: 90x10, 110x10, 120x10, 140x8 straight arm pulldowns: 60x10, 90x10,120x10,130x10 Triceps cgbp: 155x10, 185x10,195x8,205x6(felt light) db lying tricep ext.: 65x12, 70x12, 75x12, 100x8 workout rating: 90, felt pretty good tonight, tried a couple of different exercises to see how they felt. hope everyone has a good day tomorrow.

01-10-2006, 03:09 AM	#302
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Awesome job on the bench PB NS!! Getting awfully close to the coveted 300 mark!! :weight_li Keep up the great work, it's obvious it's paying off.

01-10-2006, 01:50 PM	#303
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	great job NS!

01-11-2006, 10:03 AM	#305
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Nice workout Spawn! Your skulls are strong Dood!

01-15-2006, 02:01 AM	#309
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Nice workout all around Spawn....damn impressive Militaries! Thanks for the words of kindness you left in my journal. You're alright dude! Have a good weekend...

01-18-2006, 12:50 AM	#312
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	1/17/06 Back and triceps 3/4 deads: 205x10, 295x8, 345x8, 365x6, 370x3 this next exercise i laid face forward on incline with chest just past top of bench and did rows using the smith machine. i will call them bench rows. i used lighter weight for this until i get used to it. Bench bb rows: 95x10, 115x10, 135x10, 155x10 close grip (v handle)lat pulldowns: 90x10, 110x10, 120x10, 140x8 straight arm pulldowns: 60x10, 90x10,120x10,130x10 Triceps cgbp: 155x10, 185x10,195x8,205x6(felt light) db lying tricep ext.: 65x12, 70x12, 75x12, 100x8 workout rating: 90, felt pretty good tonight, tried a couple of different exercises to see how they felt. hope everyone has a good day tomorrow.

01-18-2006, 12:51 AM	#313
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	Damn a double post

01-18-2006, 10:12 PM	#314
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Nice workouts Spawn! How did you like the Bench BB Rows?... they are hard to go heavy on, but they hit the back good. Have a good one.

01-18-2006, 10:38 PM	#315
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	Dex i liked them alot and yes i had some good muscle soreness the next day, so i will probably keep these in my rotation for awhile. glad to hear from you and thanks for stopping in. have a great day tomorrow.

01-19-2006, 01:02 AM	#316
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	1/18/06 Just did some tricep work since i did an abbreviated one last night. BTB pushdowns: 120x20, 130x20, 150x20 skulls: 90x10, 120x10, 130x10, 140x10 french curl w/ez curl bar: 3x120x10 seated db overhead ext.: 25x10, 3x30x10 hope everyone has a good day tomorrow.

01-19-2006, 01:38 AM	#317
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,023 Recipes: 0 Rep Power: 182	Holy 140lbs!!! You are killing those skulls!! :nosthumbs Hey NS..keep up the great work!! Those are awesome workouts btw. Have a great day tomorrow too. ~D~ __________________

01-19-2006, 01:56 AM	#318
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	I AGREE! GREAT JOB!

01-19-2006, 04:19 AM	#319
SouthCaliDiva IronMass Donator Join Date: May 2005 Location: H-Town bound!!!!!!!! Posts: 515 Recipes: 0 Rep Power: 9