Spirit3530 Armour of Halo Journal - Page 11

spirit3530 · 04-02-2007, 07:16 PM

Quote:

Originally Posted by powerman2000

Small muscles like triceps and biceps heal fast.

Indeed. I like that. MORE VOLUME

Quote:

Originally Posted by Romanaz

word, I'm having a hard time getting my triceps some DOMs lately. Bastards!!

45seconds rest time?? with that high reps?? are you INSANE????????

oh lordy

Thanks low rest times is something I am used to by now. Yes I am Insane.

DarkFalcon · 04-02-2007, 10:05 PM

Quote:

Originally Posted by spirit3530

Yes I am Insane.

Can't argue that one.

spirit3530 · 04-03-2007, 12:57 PM

Phase C

workout 2

Squat (back; narrow stance)
135x8
225x5
275x5
275x5
275x5
275x5
275x5

Leg Curls (lying)
130x8
130x8

Leg curls (seated)
130x8
130x8

Leg extensions
230x8
230x8
230x8
230x8
230x8

SLDL (db)
100x8
100x8

calf raise (seated)
185x10
195x10

Cybex Toe extensions (body leaning forward)
210x12
230x15
230x12

Gym time 45 min
Rest time 45 secs
workout partner yes

Debrief
Another fast workout. We just went back to back on pretty much every set. Squats I am sure were 45 secs apart everything else was even faster. The gym was packed though so we had to wait a little bit between exercises. I am having to ease back into back squats I haven't done them in a while so its all good. Fun workout though. High rep zerchers on the next Leg day.

spirit3530 · 04-03-2007, 12:57 PM

Hey ....

spirit3530 · 04-05-2007, 01:18 PM

Phase C

Row (bent; super wide)

135x10
135x8
225x10
225x10
225x10

Press (incline; bb; wide grip)
135x10
135x10
175x10
175x10
175x8

pec deck
90x12
95x10
95x10

Pulldowns (palms facing face)
195x10
195x10
195x7

dips (plate loaded)
250x10
250x10
250x10

Lateral raise (db; leaning)
30x10+10
30x10+10

Row (cable)
150x10
150x10
150x10

pullovers (db)
105x10
105x10

curls (alt; db)
45x10

curls (cross body hammer)
65x10

pushdowns (v handle)
240x10
240x10

Pressdowns (rope)
60x10

extensions (cables; overhead)
100x10
105x10

gym time 55 min
rest time 30 sec
workout partner yes
bs time 10 min waiting for equipment.
Posing 15 min

Debrief

Good workout I felt flat. Work was overbearing the last couple days and didn't stay on the meal schedule like I wanted to. However this is life so I have to put it behind me.

I have been assessing my life and I know now that when i get back to the states I will probably not be blog workouts as regular as before, only monthly pic updates because of IMPC. I am going old school back to the notebook so I can avoid becoming a vegetable on the computer and spend more quaility time with my family. Please understand I appreciate the support that has been given to me. I am just in a different place now in my mind and I am starting to hate the computer and internet in general. So once again thanks for the support just know that I have thought this decision through and I won't be much of a regular besides occasional posts in regards to the IMPC after Apr 30.

**romanaz** · 04-05-2007, 01:37 PM

good decision to not be online so much. I wish my job wasn't to be on a computer, but oh well.

still crazy rest time man.

spirit3530 · 04-05-2007, 09:33 PM

Quote:

Originally Posted by romanaz

good decision to not be online so much. I wish my job wasn't to be on a computer, but oh well.

still crazy rest time man.

Thanks. My kids just see a vegetable sometimes and its not worth it.

spirit3530 · 04-06-2007, 12:47 PM

Phase C

workout 4

Squat (zercher)
135x10
135x7
205x12
205x12
205x12

squat (hack; close stance; feet high on platform)
250x12
250x12
250x12

Leg Curls (lying)
130x8

Leg curls (seated)
130x8

Leg extension
230x10
230x10
230x10

Calf raise (seated)
190x10
190x10
190x10

cybex toe press (machine; leaning forward)
230x15
230x15
230x15

SLDL (db)
100x8

gym time 45 min
rest time 45 secs
workout partner yes

Debrief

I don't know how I ended up with 45 mins today. It seems like I was wasting a lot of time there. I didn't even do lunges today because I went over on my time. With all that being said I still think it was a good workout.

spirit3530 · 04-09-2007, 12:54 PM

Phase C

Workout 1

Rows (bent; extra wide grip)
135x12
135x8
225x12
235x12
235x12

Press (incline; bb; wide grip: inch outside hash mark)
135x12
135x10
205x8
205x4

Pulldowns (hammer; strict:no swinging)
200x10
200x8
200x6

Press (hammer strength; incline; close grip)
75x12
75x12
85x12
85x12

Pullovers (db)
110x8
110x8
110x7

Upright rows
40x10
40x10
40x10

curls (alt; db)
45x8
45x8

curls (concentration; arnold style)
65x10
65x9

Extension (overhead; cable; V handle)
120x12
120x12

Pressdown (V handle)
180x11

gym time 80 min
rest time 45 secs
bs time 20 min
workout partner yes

Debrief

Sometimes you can help taking a long time in the gym. Different factors can prevent you from getting in and out like you want to. Today we had to wait at a few of the stations. Then we started BS'ing about MMA. On top of that we didn't unrack rerack the weights like we normally do back to back. So it was pretty interesting today. I didn't hit a few exercises I wanted to today but I feel comfortable with what I did today.

spirit3530 · 04-10-2007, 12:42 PM

Phase C

Workout 2

Squat (back; narrow stance)
135x10
135x5
225x5
275x5
285x5
285x5
295x5
305x5

Leg Curls (lying)
130x8
130x8

Leg Curls (seated)
130x8
130x8

Leg Raise (seated)
190x12
190x12

Toe Extensions
230x15
250x15
250x15

Leg Extension
230x8
230x8
230x8
230x8
230x8

Gym time 50 min
Rest Time 45 sec
workout partner Yes

Debrief

My mind wasn't in it at first but as soon as I hit that third set of squats I felt much better. Back squats are great when you feel frustrated because nothing feels better than pushing some weight out of the hole... for me anyway.

spirit3530 · 04-12-2007, 11:41 AM

Phase C

Workout 5

Press (db; incline)
35x12
50x5
70x3
110x4
110x4
110x2

fly (db; incline)
45x10
45x10

fly (incline; cable)
40x10
40x10

Dips (plate loaded)
300x8
250x10
250x9

curls (incline; db)
45x8
45x7

Pec deck
90x12
95x12

curls (hammer)
65x8

curls (cross body)
65x8

curls (concentration; arnold style)
65x10

Extension (overhead; cable)
120x12
130x12

Pushdowns (straight bar)
250x12
250x12

pressdowns (rope)
70x8
70x8

gym time 50 min
rest time 45 secs
workout partner yes
posing 5 min

Debrief

I don't know how I ended up in the gym for 50 mins really. I do know I felt like I spent a lot of time racking and unracking weights today between me and my WO partner. It was a good workout though. I was pleased that the dumbbell presses went well. I was concerned at first but once I got it up it was all good. Dips were harder today but its kinda expected because I the earlier pressing. Posing revealed once again that i am on the right track.

spirit3530 · 04-13-2007, 12:51 PM

Phase C

Workout 4

Squats (zercher; narrow stance)
135x10
135x5
205x10
205x10
205x10

Leg curls (lying)
110x12
110x12

Leg curls (seated)
110x12
110x12

Lunges (db; alternating leg)
75x8
75x8

Leg extension
230x10
230x10
230x10

Toe extensions (leaning forward)
250x15
250x15
250x15
250x15

calf raise (seated)
185x12
185x12
185x12

gym time 30 min
rest time 45 secs
workout partner yes

Debrief

Light day at the gym. I still had fun though. I thought I'd ease back on my hamstring a little. Still kept the lunges heavy though. Pretty soon I should be on 80lb dbs for those.

spirit3530 · 04-14-2007, 03:06 PM

Phase C

workout 3

shoulder Press (smith machine)
85x12
115x12
135x12
135x12
135x12

upright Row (db)
40x10
40x10
40x10

Pulldowns (palms facing face; strict)
185x12
185x12
185x7

lateral raise (leaning; db; rest pause)
30x10+9

Front raise (db; rest pause)
25x10+10

bent over raise (db; rest pause)
30x8+8
30x8+8

Row (db)
110x12
110x12

Row (cable; hammer grip)
150x8
150x8
150x8
150x8

machine row (straight bar; close grip)
130x12
150x12
150x12

rest time 45 secs
gym time 40 min
workout partner yes

Debrief

One of the best back workouts I have had in a long time. Shoulders exercises were solid as well. Yeah I did front raises and I will probably do them again for the next several weeks. BTW diet and sleep sucked this week. Phase Delta is on the horizon.

Curl Master · 04-15-2007, 08:45 PM

Quote:

Originally Posted by spirit3530

Phase C

workout 3

shoulder Press (smith machine)
85x12
115x12
135x12
135x12
135x12

upright Row (db)
40x10
40x10
40x10

Pulldowns (palms facing face; strict)
185x12
185x12
185x7

lateral raise (leaning; db; rest pause)
30x10+9

Front raise (db; rest pause)
25x10+10

bent over raise (db; rest pause)
30x8+8
30x8+8

Row (db)
110x12
110x12

Row (cable; hammer grip)
150x8
150x8
150x8
150x8

machine row (straight bar; close grip)
130x12
150x12
150x12

rest time 45 secs
gym time 40 min
workout partner yes

Debrief

One of the best back workouts I have had in a long time. Shoulders exercises were solid as well. Yeah I did front raises and I will probably do them again for the next several weeks. BTW diet and sleep sucked this week. Phase Delta is on the horizon.

How do you like upright rowing with a dumbell I have not done it that way in a while. I can not do it with a barbell with a close grip it puts to much pressure on my wrists and causes pain. I can perfom it with a wider grip this reduce the stress on the wrists. Good Workout. I had trouble with my sleep last week and it really takes its toll on the strength and endurance during my workouts. I finally caught up on it during the end of the week and had two good workouts in a row so I was happy.

04-03-2007, 12:57 PM	#303
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 2 Squat (back; narrow stance) 135x8 225x5 275x5 275x5 275x5 275x5 275x5 Leg Curls (lying) 130x8 130x8 Leg curls (seated) 130x8 130x8 Leg extensions 230x8 230x8 230x8 230x8 230x8 SLDL (db) 100x8 100x8 calf raise (seated) 185x10 195x10 Cybex Toe extensions (body leaning forward) 210x12 230x15 230x12 Gym time 45 min Rest time 45 secs workout partner yes Debrief Another fast workout. We just went back to back on pretty much every set. Squats I am sure were 45 secs apart everything else was even faster. The gym was packed though so we had to wait a little bit between exercises. I am having to ease back into back squats I haven't done them in a while so its all good. Fun workout though. High rep zerchers on the next Leg day. __________________ 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

04-03-2007, 12:57 PM	#304
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Hey .... __________________ 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

04-05-2007, 01:18 PM	#305
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Row (bent; super wide) 135x10 135x8 225x10 225x10 225x10 Press (incline; bb; wide grip) 135x10 135x10 175x10 175x10 175x8 pec deck 90x12 95x10 95x10 Pulldowns (palms facing face) 195x10 195x10 195x7 dips (plate loaded) 250x10 250x10 250x10 Lateral raise (db; leaning) 30x10+10 30x10+10 Row (cable) 150x10 150x10 150x10 pullovers (db) 105x10 105x10 curls (alt; db) 45x10 curls (cross body hammer) 65x10 pushdowns (v handle) 240x10 240x10 Pressdowns (rope) 60x10 extensions (cables; overhead) 100x10 105x10 gym time 55 min rest time 30 sec workout partner yes bs time 10 min waiting for equipment. Posing 15 min Debrief Good workout I felt flat. Work was overbearing the last couple days and didn't stay on the meal schedule like I wanted to. However this is life so I have to put it behind me. I have been assessing my life and I know now that when i get back to the states I will probably not be blog workouts as regular as before, only monthly pic updates because of IMPC. I am going old school back to the notebook so I can avoid becoming a vegetable on the computer and spend more quaility time with my family. Please understand I appreciate the support that has been given to me. I am just in a different place now in my mind and I am starting to hate the computer and internet in general. So once again thanks for the support just know that I have thought this decision through and I won't be much of a regular besides occasional posts in regards to the IMPC after Apr 30. __________________ 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

04-06-2007, 12:47 PM	#308
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 4 Squat (zercher) 135x10 135x7 205x12 205x12 205x12 squat (hack; close stance; feet high on platform) 250x12 250x12 250x12 Leg Curls (lying) 130x8 Leg curls (seated) 130x8 Leg extension 230x10 230x10 230x10 Calf raise (seated) 190x10 190x10 190x10 cybex toe press (machine; leaning forward) 230x15 230x15 230x15 SLDL (db) 100x8 gym time 45 min rest time 45 secs workout partner yes Debrief I don't know how I ended up with 45 mins today. It seems like I was wasting a lot of time there. I didn't even do lunges today because I went over on my time. With all that being said I still think it was a 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

04-09-2007, 12:54 PM	#309
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Workout 1 Rows (bent; extra wide grip) 135x12 135x8 225x12 235x12 235x12 Press (incline; bb; wide grip: inch outside hash mark) 135x12 135x10 205x8 205x4 Pulldowns (hammer; strict:no swinging) 200x10 200x8 200x6 Press (hammer strength; incline; close grip) 75x12 75x12 85x12 85x12 Pullovers (db) 110x8 110x8 110x7 Upright rows 40x10 40x10 40x10 curls (alt; db) 45x8 45x8 curls (concentration; arnold style) 65x10 65x9 Extension (overhead; cable; V handle) 120x12 120x12 Pressdown (V handle) 180x11 gym time 80 min rest time 45 secs bs time 20 min workout partner yes Debrief Sometimes you can help taking a long time in the gym. Different factors can prevent you from getting in and out like you want to. Today we had to wait at a few of the stations. Then we started BS'ing about MMA. On top of that we didn't unrack rerack the weights like we normally do back to back. So it was pretty interesting today. I didn't hit a few exercises I wanted to today but I feel comfortable with what I did today. __________________ 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

04-10-2007, 12:42 PM	#310
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Workout 2 Squat (back; narrow stance) 135x10 135x5 225x5 275x5 285x5 285x5 295x5 305x5 Leg Curls (lying) 130x8 130x8 Leg Curls (seated) 130x8 130x8 Leg Raise (seated) 190x12 190x12 Toe Extensions 230x15 250x15 250x15 Leg Extension 230x8 230x8 230x8 230x8 230x8 Gym time 50 min Rest Time 45 sec workout partner Yes Debrief My mind wasn't in it at first but as soon as I hit that third set of squats I felt much better. Back squats are great when you feel frustrated because nothing feels better than pushing some weight out of the hole... for me anyway. __________________ 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

04-12-2007, 11:41 AM	#311
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Workout 5 Press (db; incline) 35x12 50x5 70x3 110x4 110x4 110x2 fly (db; incline) 45x10 45x10 fly (incline; cable) 40x10 40x10 Dips (plate loaded) 300x8 250x10 250x9 curls (incline; db) 45x8 45x7 Pec deck 90x12 95x12 curls (hammer) 65x8 curls (cross body) 65x8 curls (concentration; arnold style) 65x10 Extension (overhead; cable) 120x12 130x12 Pushdowns (straight bar) 250x12 250x12 pressdowns (rope) 70x8 70x8 gym time 50 min rest time 45 secs workout partner yes posing 5 min Debrief I don't know how I ended up in the gym for 50 mins really. I do know I felt like I spent a lot of time racking and unracking weights today between me and my WO partner. It was a good workout though. I was pleased that the dumbbell presses went well. I was concerned at first but once I got it up it was all good. Dips were harder today but its kinda expected because I the earlier pressing. Posing revealed once again that i am on the right track. __________________ 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

04-13-2007, 12:51 PM	#312
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Workout 4 Squats (zercher; narrow stance) 135x10 135x5 205x10 205x10 205x10 Leg curls (lying) 110x12 110x12 Leg curls (seated) 110x12 110x12 Lunges (db; alternating leg) 75x8 75x8 Leg extension 230x10 230x10 230x10 Toe extensions (leaning forward) 250x15 250x15 250x15 250x15 calf raise (seated) 185x12 185x12 185x12 gym time 30 min rest time 45 secs workout partner yes Debrief Light day at the gym. I still had fun though. I thought I'd ease back on my hamstring a little. Still kept the lunges heavy though. Pretty soon I should be on 80lb dbs for those. __________________ 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

04-14-2007, 03:06 PM	#313
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 3 shoulder Press (smith machine) 85x12 115x12 135x12 135x12 135x12 upright Row (db) 40x10 40x10 40x10 Pulldowns (palms facing face; strict) 185x12 185x12 185x7 lateral raise (leaning; db; rest pause) 30x10+9 Front raise (db; rest pause) 25x10+10 bent over raise (db; rest pause) 30x8+8 30x8+8 Row (db) 110x12 110x12 Row (cable; hammer grip) 150x8 150x8 150x8 150x8 machine row (straight bar; close grip) 130x12 150x12 150x12 rest time 45 secs gym time 40 min workout partner yes Debrief One of the best back workouts I have had in a long time. Shoulders exercises were solid as well. Yeah I did front raises and I will probably do them again for the next several weeks. BTW diet and sleep sucked this week. Phase Delta is on the horizon. __________________ 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

04-16-2007, 06:35 AM	#315
DarkFalcon I've got a RAGING clue!