TRying the journal thing - Page 9

Dex · 11-26-2005, 07:20 PM

Nice solid workouts Spawn...glad to pop in and see you doing well.

**NewSpawn** · 11-30-2005, 02:02 AM

alright we had a rain day here so i worked out this afternoon. then my usual training time came around and i couldn't stand it so i decided to work some shoulders.

seated military: wrmup 95x10; 115x10, 135x10, 155x8,160x6, 180x1
seated db press: 2x60x10, 2x65x10, 2x75x10,
seated side laterals: 5x25x10
rear delt lateral raise: 2x25x10, 2x20x10(wanted to be stricter so lowered weight)
shrugs(just wanted to do them): wrmup 115x20; 2x205x20, 2x295x20

Calories Eaten Today
source grams cals %total
Total: 3416
Fat: 84 753 23%
Sat: 26 230 7%
Poly: 17 155 5%
Mono: 26 235 7%
Carbs: 233 881 26%
Fiber: 13 0 0%
Protein: 426 1702 51%
Alcohol: 0 0 0%

pammiejoe6 · 11-30-2005, 01:43 PM

great yob dahlin!

**NewSpawn** · 12-02-2005, 02:11 AM

chest
Felt like working on the bench and inclines tonight.

Bench: 135x10 wrmup; 225x8, 245x6, 230x5, 230x4, 3x205x8
Incline: 210x3, 205x3, 195x4, 190x6, 185x8

Tricep

Db overhead extension: 3x75x10

Dex · 12-04-2005, 07:23 AM

Nice workouts Spawn!
How long you been back to working out this time around?
Your numbers are always good bro.

**NewSpawn** · 12-06-2005, 01:35 AM

Legs, Quads

Okay i decided today i was going to start doing squats atg despite the smith machine. the weight i used was considerably lighter but i like the idea of doing full atg squats.

squats: wrmup 115x10, 2x165x8, 225x8, 255x4
lying leg press: 320x10, 350x10, 370x8, 400x8
leg extensions: 60x10, 2x80x10, 90x8

pretty good diet today, probably around 3600 calories with a little over 400g protein.

**NewSpawn** · 12-06-2005, 01:36 AM

Okay second workout of the day, rain day today couldn't work so i did the leg workout earlier in the day and then chest and tri for this workout.

Chest: wrmup 135x10; 205x5, 215x3, 225x3, 235x3, 240x3, 245x3, 255x2
Incline bb: 185x6, 195x4, 205x4, 210x4, 215x4, 220x4

triceps
close grip bench: 135x10, 155x8, 185x8, 195x8

all chest work was done strict with going all the way down and touch chest and pausing for a second and explosive press back to top. i truly feel that soon i will be breaking the 285 max/plateau on bench. i felt really strong tonite and wonder if doing the squats today somehow had an effect on that.

hibiscus09 · 12-06-2005, 04:41 AM

We've had rain all day in this portion of the south also. Yuck!

Very nice workouts! :nosthumbs I can't imagine doing two workouts in one day anymore. I'm elderly. :p

RealFantasy · 12-06-2005, 01:58 PM

Hi Spawn! How ya doing? I thought I'd drop in and see how things were going for you and I can see the workouts are going GREAT! Good going Spawn! :bigthumbu
I am still trying to get back to the routine, I'll do it I have just had a few too many set backs but that won't keep me down for long! I'll come back shining soon!

HAVE A GOOD DAY SPAWN AND KEEP UP THE GOOD WORK GUY!
Brenda

pammiejoe6 · 12-06-2005, 10:27 PM

bwhahaha hibby you are NOT elderly!hehehee

hiya NS!

GameDayDog · 12-07-2005, 06:57 AM

Hahaha.. Yeah, if she's elderly.. then I'm already dead.

(Hope all elderly folks look lyke Da' PowerSmurf!!)

Peace..~G

**NewSpawn** · 12-13-2005, 02:05 AM

Chest and triceps

Bench: 185x10, 2x205x8, 2x225x6, 245x4
Incline: 220x5, 225x4{PB}, 205x5, 185x6

Triceps

Bench dips: 90x20, 125x20, 135x20
BTB pushdowns: 2x100x25, 3x120x25

took plenty of rest time between sets tonite (2Mins.). Hope everyone has a great day tomorrow.

DarkFalcon · 12-13-2005, 05:53 AM

Quote:

Originally Posted by NewSpawn

Chest and triceps

Bench: 185x10, 2x205x8, 2x225x6, 245x4
Incline: 220x5, 225x4{PB}, 205x5, 185x6

Triceps

Bench dips: 90x20, 125x20, 135x20
BTB pushdowns: 2x100x25, 3x120x25

took plenty of rest time between sets tonite (2Mins.). Hope everyone has a great day tomorrow.

Congrats on the PB on your Incline!

Good to see you back NS, where did you go?

**NewSpawn** · 12-13-2005, 07:47 AM

just took a little leave of absence. back to the grind now.

**NewSpawn** · 12-14-2005, 02:10 AM

back and biceps

v-handle pullups: 3xbwx8
Bentover Rows(pulling toward the chest): 3x135x8, 155x8, 175x8
Smith Rack pulls: 2x250x8, 2x270x8, 290x8
Shrugs: 205x20, 3x270x20

Biceps

Ez Curls: 90x10 wrmup; 110x10, 115x8, 2x120x8
Incline Db Curls: 25x10, 3x30x10

Everyone have a great day tomorrow.

**A.FreeRadical** · 12-14-2005, 02:45 AM

Quote:

Originally Posted by NewSpawn

back and biceps..

I don't care what Pammie says, that was a "real" work out.

Good job.

*

hibiscus09 · 12-14-2005, 02:16 PM

Nice workouts, NewSpawn!

Have a great day!

Dex · 12-14-2005, 09:58 PM

Hey fella...nice workouts!
keep up the good work.

DarkFalcon · 12-15-2005, 07:21 AM

Quote:

Originally Posted by NewSpawn

just took a little leave of absence. back to the grind now.

Awesome! We all like having you here! :nosthumbs

11-30-2005, 02:02 AM	#242
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout 2 for the day alright we had a rain day here so i worked out this afternoon. then my usual training time came around and i couldn't stand it so i decided to work some shoulders. seated military: wrmup 95x10; 115x10, 135x10, 155x8,160x6, 180x1 seated db press: 2x60x10, 2x65x10, 2x75x10, seated side laterals: 5x25x10 rear delt lateral raise: 2x25x10, 2x20x10(wanted to be stricter so lowered weight) shrugs(just wanted to do them): wrmup 115x20; 2x205x20, 2x295x20 Calories Eaten Today source grams cals %total Total: 3416 Fat: 84 753 23% Sat: 26 230 7% Poly: 17 155 5% Mono: 26 235 7% Carbs: 233 881 26% Fiber: 13 0 0% Protein: 426 1702 51% Alcohol: 0 0 0%

12-02-2005, 02:11 AM	#244
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout chest Felt like working on the bench and inclines tonight. Bench: 135x10 wrmup; 225x8, 245x6, 230x5, 230x4, 3x205x8 Incline: 210x3, 205x3, 195x4, 190x6, 185x8 Tricep Db overhead extension: 3x75x10

12-06-2005, 01:35 AM	#246
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout #1 for today Legs, Quads Okay i decided today i was going to start doing squats atg despite the smith machine. the weight i used was considerably lighter but i like the idea of doing full atg squats. squats: wrmup 115x10, 2x165x8, 225x8, 255x4 lying leg press: 320x10, 350x10, 370x8, 400x8 leg extensions: 60x10, 2x80x10, 90x8 pretty good diet today, probably around 3600 calories with a little over 400g protein.

12-06-2005, 01:36 AM	#247
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout #2 for today Okay second workout of the day, rain day today couldn't work so i did the leg workout earlier in the day and then chest and tri for this workout. Chest: wrmup 135x10; 205x5, 215x3, 225x3, 235x3, 240x3, 245x3, 255x2 Incline bb: 185x6, 195x4, 205x4, 210x4, 215x4, 220x4 triceps close grip bench: 135x10, 155x8, 185x8, 195x8 all chest work was done strict with going all the way down and touch chest and pausing for a second and explosive press back to top. i truly feel that soon i will be breaking the 285 max/plateau on bench. i felt really strong tonite and wonder if doing the squats today somehow had an effect on that.

12-06-2005, 01:58 PM	#249
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 10	Hi Spawn! How ya doing? I thought I'd drop in and see how things were going for you and I can see the workouts are going GREAT! Good going Spawn! :bigthumbu I am still trying to get back to the routine, I'll do it I have just had a few too many set backs but that won't keep me down for long! I'll come back shining soon! HAVE A GOOD DAY SPAWN AND KEEP UP THE GOOD WORK GUY! Brenda __________________ Brenda's FitDay

11-26-2005, 07:20 PM	#241
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Nice solid workouts Spawn...glad to pop in and see you doing well.

11-30-2005, 01:43 PM	#243
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	great yob dahlin!

12-04-2005, 07:23 AM	#245
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Nice workouts Spawn! How long you been back to working out this time around? Your numbers are always good bro.

12-06-2005, 04:41 AM	#248
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	We've had rain all day in this portion of the south also. Yuck! Very nice workouts! :nosthumbs I can't imagine doing two workouts in one day anymore. I'm elderly. :p

12-06-2005, 10:27 PM	#250
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	bwhahaha hibby you are NOT elderly!hehehee hiya NS!

12-07-2005, 06:57 AM	#251
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hahaha.. Yeah, if she's elderly.. then I'm already dead. (Hope all elderly folks look lyke Da' PowerSmurf!!) 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#

12-13-2005, 02:05 AM	#252
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout Chest and triceps Bench: 185x10, 2x205x8, 2x225x6, 245x4 Incline: 220x5, 225x4{PB}, 205x5, 185x6 Triceps Bench dips: 90x20, 125x20, 135x20 BTB pushdowns: 2x100x25, 3x120x25 took plenty of rest time between sets tonite (2Mins.). Hope everyone has a great day tomorrow.

12-13-2005, 07:47 AM	#254
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	just took a little leave of absence. back to the grind now.

12-14-2005, 02:10 AM	#255
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout back and biceps v-handle pullups: 3xbwx8 Bentover Rows(pulling toward the chest): 3x135x8, 155x8, 175x8 Smith Rack pulls: 2x250x8, 2x270x8, 290x8 Shrugs: 205x20, 3x270x20 Biceps Ez Curls: 90x10 wrmup; 110x10, 115x8, 2x120x8 Incline Db Curls: 25x10, 3x30x10 Everyone have a great day tomorrow.

12-14-2005, 02:16 PM	#257
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Nice workouts, NewSpawn! Have a great day!

12-14-2005, 09:58 PM	#258
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Hey fella...nice workouts! keep up the good work.

12-16-2005, 04:56 AM	#260
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184