Spirit3530 Armour of Halo Journal - Page 13

spirit3530 · 09-14-2007, 11:54 PM

Quote:

Originally Posted by DarkFalcon

WE WANT AN UPDATE!!

Well I am trying to keep teh details of my training hush hush. Till after the IMPC competition is over or at least till there are 3 weeks left or so

Not that I am paranoid or anything. I do miss posting my workouts though. I will resume defiantely in November 2007 to chart my progress for April 2009 MR UTAH or whatever NPC show I can get a Natural pro card or something like that.

Besides i am older and weak in comparison to other folks up in here so...I guess that really means nothing

spirit3530 · 10-08-2007, 07:14 AM

just a quick update i won the nga mountain states regional novice heavyweight trophy on oct 6 2007.

**madman911** · 10-08-2007, 02:54 PM

Quote:

Originally Posted by spirit3530

just a quick update i won the nga mountain states regional novice heavyweight trophy on oct 6 2007.

Was there ever any doubt? Maybe on your part, but not from anyone else!!

Huge congrats my man, that's an awesome accomplishment. Damn, how am I supposed to compete with a heavyweight champ? Well, maybe I can't, but I can push myself harder in trying.

Thanks for giving me the motivation to totally kill myself these next 4.5 weeks!!!

spirit3530 · 10-08-2007, 11:23 PM

Quote:

Originally Posted by madman911

Was there ever any doubt? Maybe on your part, but not from anyone else!!

Huge congrats my man, that's an awesome accomplishment. Damn, how am I supposed to compete with a heavyweight champ? Well, maybe I can't, but I can push myself harder in trying.

Thanks for giving me the motivation to totally kill myself these next 4.5 weeks!!!

Thanks I had my doubts but now I want to make my name known in this region. I am kinda on the fence as to when next year I will compete again but well see when the coach sees the pics if I can get them loaded properlay from my video camera.

no problem.

Its gonna take a few days for me to recover but by next week I will be back in full prep mode

One cheat meal was good enough. NOW I am hungry to improve on my conditioning now that I know what the last 2 weeks should look like.

spirit3530 · 10-22-2007, 02:00 PM

Post Contest Phase week 3

Invincible Delts

Workout 1a

seated rear laterals
15x12
15x12
15x12

cable btb laterals
40x8
30x12
30x12

upright rows camber bar wide grip
40x12
80x12
80x12
80x12
40x15

leaning lateral raise
30x10
30x10

standing lateral raise drop set
30x10
25x12
20x12

smith machine shoulder press
110x12
120x12
135x12
145x10

incline camber bar front raise
40x12
40x15

machine shrugs
135x12
185x12

rest time 30 secs

whew back in the journal... I made it. Fun workout, lots of sets ... its COLD and windy here. I basically hit everything from all angles. This is version 1 of my shoulder blasting workout. Shoulder pressing even felt good today. Now for all you who think this is too much, I am only working each bodypart 1 per week directly so it should be ALL good. Well maybe not legs I gotta bring those hamstrings up too. You will see during the next work which has two versions as well... anyway... its good to be back and hopefully with smart training I can bring up my delts so I can get a more powerful most muscular.

Famous bb with narrow clavicles
Larry scott
yes even Arnold
phil heath
kevin levrone

even the big man ronnie coleman but he is usually 20lbs heavier than eveyone making him look wider than most. check out his front double bi vs others.

Heres looking at you kid...

spirit3530 · 10-24-2007, 12:24 AM

Legs hamstring focus light day 65-70%

db sldl
50x12
65x12
85x8
85x8

front squats
95x12
115x12
135x8
135x8
135x10

barbell curls alt wide and close grip
80x8
80x8
80x8
80x8

overhead cable ext
130x12
130x12

pressdowns
150x10
150x10

lying hamstring curls (heels pointed out)
110x10
135x10
135x10

angle leg press (feet high on platform)
400x10
400x10
400x10

cross body hammer curls
40x10
45x10

dips (straight body, no lean)
x12
x12
+25x10
+50x10
+75x10

barbell bench step ups (reps each leg)
90x9
90x9
90x9

leg extensions (toes pointed in)
150x10
190x10
200x10

preacher curls camber bar (alt close and wide grip)
70x10
70x10

single arm rev grip pushdowns
50x10
60x10
70x10

rest time 30 secs

Debrief
Fun had by all. More carbs please... a pump is much appreciated

spirit3530 · 01-02-2008, 01:47 AM

I want to say thanks for the support that everyone gave me during the IMPC this year. Congrats to those that won and competed up to the end. Good luck to everyone in there training for the new year. Maybe I will catch a glimse of you at the other BB site where I keep my journal for 2008. Take care folks and be safe.

Sincerely,
Sage

10-08-2007, 07:14 AM	#362
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Re: Spirit3530 Armour of Halo Journal just a quick update i won the nga mountain states regional novice heavyweight trophy on oct 6 2007. __________________ 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

10-22-2007, 02:00 PM	#365
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Re: Spirit3530 Armour of Halo Journal Post Contest Phase week 3 Invincible Delts Workout 1a seated rear laterals 15x12 15x12 15x12 cable btb laterals 40x8 30x12 30x12 upright rows camber bar wide grip 40x12 80x12 80x12 80x12 40x15 leaning lateral raise 30x10 30x10 standing lateral raise drop set 30x10 25x12 20x12 smith machine shoulder press 110x12 120x12 135x12 145x10 incline camber bar front raise 40x12 40x15 machine shrugs 135x12 185x12 rest time 30 secs whew back in the journal... I made it. Fun workout, lots of sets ... its COLD and windy here. I basically hit everything from all angles. This is version 1 of my shoulder blasting workout. Shoulder pressing even felt good today. Now for all you who think this is too much, I am only working each bodypart 1 per week directly so it should be ALL good. Well maybe not legs I gotta bring those hamstrings up too. You will see during the next work which has two versions as well... anyway... its good to be back and hopefully with smart training I can bring up my delts so I can get a more powerful most muscular. Famous bb with narrow clavicles Larry scott yes even Arnold phil heath kevin levrone even the big man ronnie coleman but he is usually 20lbs heavier than eveyone making him look wider than most. check out his front double bi vs others. Heres looking at you kid... __________________ 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

10-24-2007, 12:24 AM	#366
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Re: Spirit3530 Armour of Halo Journal Legs hamstring focus light day 65-70% db sldl 50x12 65x12 85x8 85x8 front squats 95x12 115x12 135x8 135x8 135x10 barbell curls alt wide and close grip 80x8 80x8 80x8 80x8 overhead cable ext 130x12 130x12 pressdowns 150x10 150x10 lying hamstring curls (heels pointed out) 110x10 135x10 135x10 angle leg press (feet high on platform) 400x10 400x10 400x10 cross body hammer curls 40x10 45x10 dips (straight body, no lean) x12 x12 +25x10 +50x10 +75x10 barbell bench step ups (reps each leg) 90x9 90x9 90x9 leg extensions (toes pointed in) 150x10 190x10 200x10 preacher curls camber bar (alt close and wide grip) 70x10 70x10 single arm rev grip pushdowns 50x10 60x10 70x10 rest time 30 secs Debrief Fun had by all. More carbs please... a pump is much appreciated __________________ 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

01-02-2008, 01:47 AM	#367
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Re: Spirit3530 Armour of Halo Journal I want to say thanks for the support that everyone gave me during the IMPC this year. Congrats to those that won and competed up to the end. Good luck to everyone in there training for the new year. Maybe I will catch a glimse of you at the other BB site where I keep my journal for 2008. Take care folks and be safe. Sincerely, Sage __________________ 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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