Spirit3530 Armour of Halo Journal - Page 10

spirit3530 · 03-10-2007, 11:25 AM

Quote:

Originally Posted by DarkFalcon

Hey I just want to be able to say I knew spirit3530 before he was Mr.Olympia!!

ROFLMAO... maybe Mr Natural Ironmass Olympia

I am 32 years old. Maybe if I was 21 years old at this time then maybe I could do something. 10 years in the gym is not gonna be able to cut it.

DarkFalcon · 03-11-2007, 05:26 AM

Quote:

Originally Posted by spirit3530

ROFLMAO... maybe Mr Natural Ironmass Olympia

I am 32 years old. Maybe if I was 21 years old at this time then maybe I could do something. 10 years in the gym is not gonna be able to cut it.

You just need to start taking dat dar Cell Tech stuff!! 1000x more powerful then regular creatine!!

spirit3530 · 03-11-2007, 12:24 PM

Phase C

workout 5

press (db; incline)
35x10
50x8
75x12
75x12
75x11

Flye (incline; db)
40x10
40x10

pec deck
90x12
100x12

dip (machine)
300x6
200x12
250x10
250x10
250x10

curls (alt db)
45x8
45x8

pushdowns (straight bar; shoulder width)
240x12
240x12

pushdown (straight bar; hands together seperated by cable)
240x12
240x12

curls (concentration; arnold style)
65x10
65x10

extension (overhead; cable)
100x12

extension (overhead; db)
110x8
110x8

Gym time 55 min
rest time 45 secs
stretching 10 min
workout partner yes
mean muggin 54 min

Debrief

Nice workout. Everything was good but I really wanted to do incline cable flyes but some loser was on his 7th set of pressdowns and leg raise superset.

*Yawn*

spirit3530 · 03-11-2007, 12:26 PM

Quote:

Originally Posted by DarkFalcon

You just need to start taking dat dar Cell Tech stuff!! 1000x more powerful then regular creatine!!

Lol, celltech is too anabolic for me. I fear that when I get off of it I will lose all teh ub3r gains.

**bigDman** · 03-11-2007, 08:12 PM

nice work spirit keep it up

spirit3530 · 03-13-2007, 12:33 PM

Phase C

workout 1

Deadlift (sumo; double overhand)
135x8
225x5
315x3
365x3
405x3

Rows (bent)
255x10
255x10

Press (incline; bb; pinkie on hash mark)
135x12 (normal wide grip)
135x8 (normal wide grip)
185x8
205x8

pulldowns (palms facing face; shoulder width; STRICT)
190x10
195x10
200x10

upright Rows (db; V style; to top of abs)
40x10
40x10
40x10

Lateral raise (leaning)
30x10+8

pullovers
110x10
110x10

curls (barbell; strict)
95x12
85x11

Press (hammer strength; close grip; weight per side)
90x12
90x10

curls (v handle; cable)
120x12
120x12
120x12

pressdowns (v handle)
120x20
140x12
160x12
200x12

pec deck (seat at lowest setting)
90x12
90x10
90x10

gym time 80 min
rest time 45 secs; yes even the deadlifts
workout partner yes

Debrief
Workout started of really strong. I took some Focus XT about 15 min prior to getting started. WOW I was ready to go. So I jumped in there and pulled 405 off the ground double overhand three times. I was really psyched about that because I haven't pulled over 400 in a long time. I got a carry over when I went to Rows. I did 255 today for 10 reps. However I didn't feel like it was hitting my back the way 225 was so maybe I will go back and do 225 for 12 reps next week. Thats probably wise because I am gearing up to pull 500lbs the last week of April. More on that in weeks to come. Hammer Strength incline presses were golden but I still need to work on seat placement so its down square one again to make sure it feels much better. That means less weight on the machine. Pec deck was fun. I had the seat as low as I could get it and I felt my upper chest contract in a different way than before. I know now how to make this piece of crap machine give me what I want. I am thinking about hitting chest 3 times a week now. Maybe one day will be practice with really light weight and two regular days for my "real" workouts. Maybe I will do pushups on the practice day or something. I think I might start throwing drop sets in my workouts on one of the days. More to come on these new developments. Anyway good workout.

spirit3530 · 03-13-2007, 12:43 PM

Quote:

Originally Posted by bigDman

nice work spirit keep it up

thanks bruh

spirit3530 · 03-13-2007, 12:44 PM

I leave you with a new pic...

DarkFalcon · 03-13-2007, 09:16 PM

Quote:

Originally Posted by spirit3530

Lol, celltech is too anabolic for me. I fear that when I get off of it I will lose all teh ub3r gains.

LOL!! True dat!
Back is looking great bro, you look much leaner and more defined in that new pic.

Your liking the FocusXT so far?

spirit3530 · 03-15-2007, 12:07 PM

Phase C

Legs and Back

squats (front)
135x6
135x6
225x6
225x6

squats (hack; machine)
315x8
315x8

Leg Curls (lying)
120x8
120x8

pulldowns (palms facing away; strict)
175x8
175x8
175x8

pulldowns (hammer; close grip; strict)
175x6
175x6

Rows (DB)
110x8
110x8
110x8

lateral raise (leaning; db; rest pause)
30x8+8
30x8+8

calf raises (seated)
190x10
190x10
190x10

Rows (cable; medium bar; hammer grip)
120x10
120x10
120x10

laterals (rear; one arm)
40x8
40x8

lunges (db)
75x8

gym time 55 min
rest time 45 sec

Debrief

I was wiped out. Really tired... I didn't have much water in the last 18 hours. I don't really trust the tap water here. Its all good, I took a shot of the focus xt along with my xtend/whey/GreenMag mix. Pretty soon I was good to go after the second set of front squats. However by the time I got to lunges I didn't have anything left. Its all good Although I wasn't strong all through the workout I did maximize every rep that I did. I look forward to my next workout.

spirit3530 · 03-15-2007, 12:09 PM

Quote:

Originally Posted by DarkFalcon

LOL!! True dat!
Back is looking great bro, you look much leaner and more defined in that new pic.

Your liking the FocusXT so far?

Yes indeed. I was suprised by it. I think it actually does something.

spirit3530 · 03-16-2007, 11:19 AM

Phase C

workout 5

Press (incline;bb; pinkie on power strip)
135x12
135x12
155x12
155x12

Dips (plate loaded)
250x8
250x8
250x8

pec deck
100x10
100x10

Flyes (incline; db)
45x8
45x8

Curls (incline;db)
45x8
45x8

Press (hammer strength; incline; close grip; weight per side)
85x12
85x10

Extensions (lying tricep; camber bar)
80x12
80x11

Curls (alt db)
50x8
50x8

pushdowns (V handle)
240x12
240x12

Pressdowns (V handle)
120x12
120x12
120x12

gym time 40 min
rest time 45 secs
Posing 3 min

Debrief

Nice workout. The small changes I have made in my chest workouts are paying off. I think I understand why old school bodybuilders did high reps. It really helped connection the mind and muscle together, especially on weak points. I also understand why Mentzer and dorian wrote that only an advanced lifter can harness enough intensity to do low volume to make gains. The Neuroumusclar connection must be really good to be able to FOCUS for a couple sets to get the most out of each rep at that level. I am glad that I have taken the time to understand this. I think I am finally able to move to the next level of my training.

Thank you Layne for giving me a blueprint to fall back on. Not that I am not going to use Layne's help anymore but I think I am ready....

BigRick · 03-16-2007, 07:22 PM

those gip machines sure are nice arenot they,, keep working hard

spirit3530 · 03-17-2007, 08:22 AM

Quote:

Originally Posted by BigRick

those gip machines sure are nice arenot they,, keep working hard

hmm not sure what gip machine's are

BigRick · 03-17-2007, 05:57 PM

my bad bro, i ment dip machines... i type too fast sometimes

03-11-2007, 12:24 PM	#273
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 5 press (db; incline) 35x10 50x8 75x12 75x12 75x11 Flye (incline; db) 40x10 40x10 pec deck 90x12 100x12 dip (machine) 300x6 200x12 250x10 250x10 250x10 curls (alt db) 45x8 45x8 pushdowns (straight bar; shoulder width) 240x12 240x12 pushdown (straight bar; hands together seperated by cable) 240x12 240x12 curls (concentration; arnold style) 65x10 65x10 extension (overhead; cable) 100x12 extension (overhead; db) 110x8 110x8 Gym time 55 min rest time 45 secs stretching 10 min workout partner yes mean muggin 54 min Debrief Nice workout. Everything was good but I really wanted to do incline cable flyes but some loser was on his 7th set of pressdowns and leg raise superset. Yawn __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

03-13-2007, 12:33 PM	#276
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 1 Deadlift (sumo; double overhand) 135x8 225x5 315x3 365x3 405x3 Rows (bent) 255x10 255x10 Press (incline; bb; pinkie on hash mark) 135x12 (normal wide grip) 135x8 (normal wide grip) 185x8 205x8 pulldowns (palms facing face; shoulder width; STRICT) 190x10 195x10 200x10 upright Rows (db; V style; to top of abs) 40x10 40x10 40x10 Lateral raise (leaning) 30x10+8 pullovers 110x10 110x10 curls (barbell; strict) 95x12 85x11 Press (hammer strength; close grip; weight per side) 90x12 90x10 curls (v handle; cable) 120x12 120x12 120x12 pressdowns (v handle) 120x20 140x12 160x12 200x12 pec deck (seat at lowest setting) 90x12 90x10 90x10 gym time 80 min rest time 45 secs; yes even the deadlifts workout partner yes Debrief Workout started of really strong. I took some Focus XT about 15 min prior to getting started. WOW I was ready to go. So I jumped in there and pulled 405 off the ground double overhand three times. I was really psyched about that because I haven't pulled over 400 in a long time. I got a carry over when I went to Rows. I did 255 today for 10 reps. However I didn't feel like it was hitting my back the way 225 was so maybe I will go back and do 225 for 12 reps next week. Thats probably wise because I am gearing up to pull 500lbs the last week of April. More on that in weeks to come. Hammer Strength incline presses were golden but I still need to work on seat placement so its down square one again to make sure it feels much better. That means less weight on the machine. Pec deck was fun. I had the seat as low as I could get it and I felt my upper chest contract in a different way than before. I know now how to make this piece of crap machine give me what I want. I am thinking about hitting chest 3 times a week now. Maybe one day will be practice with really light weight and two regular days for my "real" workouts. Maybe I will do pushups on the practice day or something. I think I might start throwing drop sets in my workouts on one of the days. More to come on these new developments. Anyway good workout. __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 Last edited by spirit3530 : 03-13-2007 at 01:30 PM.

03-13-2007, 12:44 PM	#278
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	I leave you with a new pic... __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

03-15-2007, 12:07 PM	#280
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Legs and Back squats (front) 135x6 135x6 225x6 225x6 squats (hack; machine) 315x8 315x8 Leg Curls (lying) 120x8 120x8 pulldowns (palms facing away; strict) 175x8 175x8 175x8 pulldowns (hammer; close grip; strict) 175x6 175x6 Rows (DB) 110x8 110x8 110x8 lateral raise (leaning; db; rest pause) 30x8+8 30x8+8 calf raises (seated) 190x10 190x10 190x10 Rows (cable; medium bar; hammer grip) 120x10 120x10 120x10 laterals (rear; one arm) 40x8 40x8 lunges (db) 75x8 gym time 55 min rest time 45 sec Debrief I was wiped out. Really tired... I didn't have much water in the last 18 hours. I don't really trust the tap water here. Its all good, I took a shot of the focus xt along with my xtend/whey/GreenMag mix. Pretty soon I was good to go after the second set of front squats. However by the time I got to lunges I didn't have anything left. Its all good Although I wasn't strong all through the workout I did maximize every rep that I did. I look forward to my next workout. __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

03-16-2007, 11:19 AM	#282
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 5 Press (incline;bb; pinkie on power strip) 135x12 135x12 155x12 155x12 Dips (plate loaded) 250x8 250x8 250x8 pec deck 100x10 100x10 Flyes (incline; db) 45x8 45x8 Curls (incline;db) 45x8 45x8 Press (hammer strength; incline; close grip; weight per side) 85x12 85x10 Extensions (lying tricep; camber bar) 80x12 80x11 Curls (alt db) 50x8 50x8 pushdowns (V handle) 240x12 240x12 Pressdowns (V handle) 120x12 120x12 120x12 gym time 40 min rest time 45 secs Posing 3 min Debrief Nice workout. The small changes I have made in my chest workouts are paying off. I think I understand why old school bodybuilders did high reps. It really helped connection the mind and muscle together, especially on weak points. I also understand why Mentzer and dorian wrote that only an advanced lifter can harness enough intensity to do low volume to make gains. The Neuroumusclar connection must be really good to be able to FOCUS for a couple sets to get the most out of each rep at that level. I am glad that I have taken the time to understand this. I think I am finally able to move to the next level of my training. Thank you Layne for giving me a blueprint to fall back on. Not that I am not going to use Layne's help anymore but I think I am ready.... __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020

03-16-2007, 07:22 PM	#283
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	those gip machines sure are nice arenot they,, keep working hard __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-17-2007, 05:57 PM	#285
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	my bad bro, i ment dip machines... i type too fast sometimes __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-18-2007, 12:01 PM	#286
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28