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| IronMass Forums Spirit3530 Armour of Halo Journal Workout Logs Discuss Spirit3530 Armour of Halo Journal in the Bodybuilding Science forums; Workout Program Review Serge Nubert workout 1 scoop Focus xt (shot) .75 scoops Green Mag (shot) 1.5 scoops On Whey 4 scoops xtend 20 ounces water. workout 3b upright ... |
04-27-2007, 12:48 PM
| #331 |
| IMPC Contestant  Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28   |  Re: Spirit3530 Armour of Halo Journal Workout Program Review Serge Nubert workout 1 scoop Focus xt (shot) .75 scoops Green Mag (shot) 1.5 scoops On Whey 4 scoops xtend 20 ounces water. workout 3b upright rows (dbs) +5 35x12 35x12 35x12 35x12 35x12 35x12 bb curl/dip superset 65x12 / 200x12 65x12 / 200x12 65x12 / 200x12 65x12 / 200x12 65x12 / 200x12 65x12 / 200x12 65x12 / 200x12 65x12 / 200x12 toe extension / seated calf raise superset +10 230x12 / 145x12 230x12 / 145x12 230x12 / 145x12 230x12 / 145x12 230x12 / 145x12 230x12 / 145x12 230x12 / 145x12 230x12 / 145x12 Gym time 90 mins posing 2 and a half maybe 3 min Shoulders Behind the neck was ok. I didn't feel as strong during the later rounds but I still finished. Cable laterals still hurt but I am keeping the weight as low as possible to perhaps salvage this exercise and make it work for me. If I bring up my shoulder width (delts) and get them to 53 but my waist goes up 2 inches (at 31 now) is that really progress. Anyway shoulder days are more fun now. I think I have more fast twitch fibers in my upper body (shoulders and chest) than my lower body. -See Exercise Section thread for the whole workout and feedback
__________________ 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 |
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04-29-2007, 07:35 AM
| #332 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program Review Serge Nubert Workout 1 scoop Focus xt (shot) .75 scoops Green Mag (shot) 1.5 scoops On Whey 4 scoops xtend 20 ounces water. Workout 1a Leg press (feet shoulder width) +40 295x12 295x12 295x12 295x12 295x12 295x12 295x12 db Pullovers no change 85x12 85x12 85x12 85x12 85x12 85x12 gym time 94 min Posing 3 min Quads Squats felt tough today for the reasons I stated earlier, however I still managed to push through it and get a weight increase here. Leg press I am changing to shoulder width for a while to see if I can get my legs to respond again. I want to change to toes in leg extensions but I have to keep as close to the way the program is designed to make an accurate review. I am convinced now that I have more slow twitch fibers in my quads. I look at my legs and the look much different than early part of this month. In my opinion it looks like I haven't even worked my quads in a while. Maybe I will take a comparison pic tommorrow and let you all be the judges. -exerpts from my workout Review. See Exercise thread for whole workout and feedback
__________________ 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 |
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04-29-2007, 09:31 AM
| #333 | |
| The Old Moderator  Join Date: Apr 2005 Location: Colorado
Posts: 4,245
Recipes: 0 Rep Power: 203 | Re: Spirit3530 Armour of Halo Journal Quote:
__________________ Don't forget to periodize  Best BP 507 lbs *competitive* Best Squat 705 lbs *competitive* Best DL 650 lbs *competitive*  Guns don't kill people, men who come home early do.  My workout log http://www.ironmass.com/forums/showthread.php?t=6247 | |
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05-08-2007, 11:45 PM
| #334 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program Review: Serge Nubert workout Workout 1a Leg extension (toes in) 125x12 125x12 125x12 125x12 125x12 125x12 straight arm machine fly 110x12 120x12 130x12 130x12 130x12 130x12 130x12 gym time 87 min posing 0 Quads Squats were hard again but I feel like I might be getting better during the later sets. Everything else felt average. We'll see what happens in a few days. -exerpts see Exericise section for full 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 |
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05-08-2007, 11:47 PM
| #335 | |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Quote:
 As soon as I can get a download of them 400 pics from my vacation in San diego.
__________________ 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 | |
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05-09-2007, 06:48 AM
| #336 | |
| I've got a RAGING clue!  Join Date: May 2005 Location: dnyc99's cleaning staff
Posts: 11,511
Recipes: 0 Rep Power: 299 | Re: Spirit3530 Armour of Halo Journal Quote:
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05-10-2007, 01:53 AM
| #337 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout workout 1b Lying Leg curls 130x12 130x12 130x12 130x12 130x12 130x12 130x12 130x12 seated leg curls 115x12 115x12 115x12 115x12 115x12 115x12 115x12 115x12 gym time 75 min posing 0 Back I wasn't sure whether I would be able to do the behind the neck pulldowns today but I went for it and I pulled it off just fine. I think my previous headaches were due to me straining my neck on btn presses or btn pulldowns. I will find out tommorrow whether it is the exercises or something I was taking. Barbell rows were boring... sorry. -see exercise section thread for full 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 |
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05-11-2007, 04:52 AM
| #338 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout workout 3a pressdown/cable curl superset +20 / NR 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 barbell curl / dip superset -5 / nochange 80x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 gym time 90 min posing 0 Debrief shoulders Nothing spectacular here. Btn presses felt good. I was carefull not to strain my neck and tried to relax my teeth as to not add pressure to my head. So far so good strong workout. cable Lateral raises felt good and I responded by going up to 20lbs today (still not better than leaning lateral raise though). I dropped the weight on the other two exercises because the curl jockeys were in FULL effect and I wasn't going to wait forever for dumbbells. I ended up getting a better workout than last time because of those idiots. -exerpts see exercise section for full 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 |
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05-14-2007, 05:15 AM
| #339 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout squats 135x12 235x12 235x12 235x12 235x12 235x12 235x12 235x12 machine fly 120x12 120x12 120x12 120x12 105x12 Leg Press 300x12 300x12 6 sets not accomplished Leg ext not accomplished db flat press not accomplished Gym time 59 min posing Thank you Bally's fitness of redlands ca for having db and weights all scattered about in the gym. It was nice spending time searching for matching dbs but settling for what I could find. Also a special shout out to closing at 8pm on sunday so I would have to cut my workout short(my sons birthday was today so I had to do the late workout). Nice workout anyway. check the exercise section thread for full 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 |
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05-15-2007, 01:31 AM
| #340 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout workout 2a front pulldowns 140x12 160x12 160x12 160x12 160x12 160x12 barbell rows (wide ...) 205x12 205x12 205x12 205x12 205x12 205x12 gym time 75 min posing 10 min Debrief Hamstrings Well this pretty much sucked the little one. Bally's hamstring eqiptment was like some pieces of medival torture devices. The setaed curl didn't feel right so I dropped it. The lying hamstring curl machine was really crappy and I couldn't get the right adjustment. It was a horrible experience. They should have stopped at 38 cardio machines and got two decent hamstring machines. BALLY's YOU SUCK -see exercise section thread for full workout and feedback.
__________________ 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 |
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05-16-2007, 02:00 AM
| #341 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout workout 3a db curl / dip machine superset 40x12 / 300x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 seated calf raise 145x12 145x12 145x12 145x12 145x12 145x12 145x12 145x12 gym time 99 min posing 2 min bs time 15 min Debrief shoulders btn press felt wierd but it was because I was facing the wrong direction in the smith machine. It was at an angle like the / and I spaced out and did it wrong a few sets. I was also distracted trying to show deadlifitng and squating principles so thats is a quick lesson for me ya know. Not moving up in weight over here just yet. The cable lateral machine here was by far the best that I have felt on my shoulder. I added 5 pounds to my weight and I probably could have gone up more. Upright rows and front raises were business as usual. I will probably go up in weight in the front raises next time. -see exercise thread for full workout and feedback
__________________ 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 |
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05-18-2007, 01:29 AM
| #342 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout workout 1a squats +10 135x12 245x12 245x12 245x12 245x12 245x12 245x12 245x12 db pullover +10 95x12 95x12 95x12 95x12 95x12 95x12 Gym time 96 min posing 5 Chest My middle chest inner chest seems to be growing much better, but overall I think it is thicker than before. I'll have to take some pics next week of it. All movements felt good. Weight increases in pullovers as promised. I also believe I went up on the presses too. I am not getting hung up on it though because these days I am feeling my chest much better than before. I hope all this practice helps me when I go back to pressing 110x3 for sets in about 5 weeks. Anyway good chest workout. -see exercise section for full workout and feedback
__________________ 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 |
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05-19-2007, 01:03 AM
| #343 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program review: Serge Nubert workout workout 2b seated leg curls 90x12 100x12 100x12 100x12 100x12 100x12 100x12 100x12 Barbell Rows +10 215x12 215x12 215x12 215x12 215x12 215x12 gym time 83 min posing 10 min Well I wanted to weigh myself today but to be honest I am afraid that I might get disapponted with the number I see. Now I continue to persue a body that looks good and not focus on the weight on the scale. I will weigh myself in september as I will be 10 weeks out. The workout was ok too but this is what was on my mind. -see exercise section for full workout and feedback
__________________ 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 |
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05-20-2007, 03:23 AM
| #344 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 28 | Re: Spirit3530 Armour of Halo Journal Workout Program Review Serge Nubert Workout Workout 3b Hammer grip Front raise 20x12 20x12 20x12 20x12 20x12 20x12 Leg Press Toe extension 300x15 300x15 300x15 300x15 300x15 300x15 300x15 300x15 Gym time 96 min Posing 10 min I left my stopwatch so I kinda got out off hand with some rest times. I didn’t realize how much I rely on it to keep me moving efficiently for this workout. Decent workout today. I was distracted again some big dude was having a roid rage with his girl workout partner. I am still glad I went but I have had better workouts. I also think its time to pull all the old pics of bodybuilding legends of the wall because I am getting ahead of myself and starting to compare again. Its all good slow and steady… just eat and train let all that other stuff take care of itself. Additional comments Blah Blah\\see exercise section thread for full workout and feedback
__________________ 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 |
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