Spirit3530 Armour of Halo Journal - Page 2

**DarkFalcon** · 09-01-2006, 05:43 AM

Workout's are looking strong bro!

Keep up the killer effort!

spirit3530 · 09-01-2006, 10:22 AM

Thanks brotha. I want to hit 315x6 on the squat by the end of october. I am going to keep my workout fast. Yall gonna call me quicksilver.

spirit3530 · 09-04-2006, 07:22 AM

Phase C: Room of Spirit and Time

Workout 5

Incline bb press 135x6 185x6 185x6
Dips 65x6 70x6 75x6
incline db flyes 40x10 45x10
alt db curls 50x8 50x8 50x7
rev grip pressdowns 20x8 25x8
incline curls 45x8
cable curls 140x10
pushdowns 180x10 200x10 200x8

Rest time: 30 sec

Debrief

Decent workout no PR's but my dips are going up. I feel my chest much better that I've do the exercises this way. I also move my grip wider on those presses.

spirit3530 · 09-04-2006, 07:24 AM

Phase C: Room of Spirit and Time

Workout 1

Sumo Deads (85% of rep range) 135x6 225x6 315x3 375x3 375x3 375x3
db incline press 50x8 60x6 60x6
Dips PR +85x6 +85x6
1 arm db rows 105x5 PR 110x5 110x5
db shoulder press 60x10 60x10
db pullovers (full back support) 85x8 90x8 95x8
rest pause db lateral raise 25x8+8 25x8+8
Hammer curls 60x8 60x8
crossbody hammer curls 60x8 60x8
overhead db extension 85x8 90x8 90x8 95x8

rest periods: sumo 45 sec all others 30 sec

15 min elipical (very low intensity)

Debrief

Good workout in my opinion. I an not tired at all. I am feeling stronger everyday. Finally hit a PR with dips today. DB rows felt rather easy. I didn't increase the sets for biceps I just split the hammers up, saving my shoulders alittle. I am still using presses for warmups for my dips. I did 5 minutes on the elipitcal, practiced posing then did another 10 min. My body is loving the speed (less rest between sets) so I will keep it up

spirit3530 · 09-05-2006, 09:01 AM

Phase C: Room of Spirit and Time

Workout 2

Squats 135x6 225x6 285x6 285x6 295x6
SLDL 100x8 100x8 100x8
Leg extensions (toes in) 250x8 260x8 260x8 260x8 260x8
single Leg curls 70x8 70x8
seated calf raise 170x10 180x10
standing calf raise 385x12 385x12 385x11

Rest time: 1 min squats all others 45secs

Elipitcal: 10 min very low intensity.

Debrief

Well I had to deviate from the plan and do back squats instead of front today. I won't be able to squat again till saturday because the rack is out of order/unavailable. So I wanted to get those in there because I feel they are most important on this day. Pretty good workout though. I keep bouncing the weights on leg curls. Somedays I need more weight other days I feel better at a lower weight. I don't really care as long as I can perform the exercise with good effort.

**powerman2000** · 09-05-2006, 11:00 AM

Nice work on the heavy squats with only 1 minute rest intervals. :clapping:

spirit3530 · 09-07-2006, 05:23 AM

Quote:

Originally Posted by powerman2000

Nice work on the heavy squats with only 1 minute rest intervals. :clapping:

Thanks bro. I wonder whats gonna happen when I start doing 3-4 reps again. I will be at 350 in no time. My previous 3 rep max was 335.

spirit3530 · 09-07-2006, 10:50 PM

Modified workout

superset
wide pushups 6x25
and
bodyweight dips 6x15

30 sec rest each interval

Debrief

I didn't have access to the gym because my schedule is all messed up so I did these in my room. No chins because I broke the filter trying to do chins while holding on to it.

. I hope I am able to get there later today.

**DarkFalcon** · 09-08-2006, 07:53 AM

Quote:

Originally Posted by spirit3530

Modified workout

superset
wide pushups 6x25
and
bodyweight dips 6x15

30 sec rest each interval

Debrief

I didn't have access to the gym because my schedule is all messed up so I did these in my room. No chins because I broke the filter trying to do chins while holding on to it.

. I hope I am able to get there later today.

Nothing sucks worse then a screwed up workout, always throws me off for a day or two.

spirit3530 · 09-09-2006, 07:22 AM

Modified workout

Giant set

wide pushups x20
superset
dips x15
rest 30

wide pushups x25
superset
dips x15

wide pushups x30
superset
dips x15
Door pullups x10

wide pushups x35
superset
dips x15
door pullups x8

wide pushups x35
superset
dips x15
dresser pullups x6

Debrief

Decent workout but I will be glad to get back to the iron for my next workout. Hey I am doing the best I can. I did learn that the wide pushups were pretty fun. I will use a much wider grip on my bench press as a result. I think the grip I have been using has really been targeting my shoulders and triceps more than my chest. I think because with the grip I was using and my arm length I couldn't lock back my shoulders while benching. I am going to try this different grip for the next 12 weeks to see if it will make a difference.

Anyway glad to have iron coming up soon. LEGS baby, yeah!!! ;

spirit3530 · 09-09-2006, 07:25 AM

Quote:

Originally Posted by DarkFalcon

Nothing sucks worse then a screwed up workout, always throws me off for a day or two.

Yeah I know but today I will be back in the gym, getting some iron tonight

**bigDman** · 09-10-2006, 01:37 AM

nice way to be inovative with the bw workout. looks pretty solid might have to try it one day when i cant get to the gym

spirit3530 · 09-10-2006, 01:41 AM

Thanks man. You can only do what you can. I have a bug for working out.

spirit3530 · 09-10-2006, 01:41 AM

Phase C: Room of Spirit and Time

Workout 4

Front Squats 135x6 185x6 235x6
SLDL 100x5 100x8 100x8
lunges 60x10 60x10 60x10
single leg extension (toes in) 90x12 95x12 100x12
single leg curls 75x8 75x10
seated calf raises 170x10 175x10 180x10
Standing calf Raise 375x12 385x12 385x12

Rest time: 1 min

Debrief

Well my first day back in the gym. I actually worked out late last night. I felt alot more tired after spending a week carrying a ruck sack on my back. I decided to do 3 sets, really one working set because my back kinda felt tight. Even when I was doing the SLDL I felt weaker than normal. However I still feel like I had a good workout. I enjoy working out in the morning and I believe I am at my strongest at that time. I gained 2lbs this week.

Can I get a Hell yeah. Soon I will hit 200lbs an reach my weight goal that I have been going for. Then maybe start the path to lean bulking to 191@4% BF

**DarkFalcon** · 09-10-2006, 02:44 AM

HELL YEAH!!

How was that?

09-01-2006, 10:22 AM	#32
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Thanks brotha. I want to hit 315x6 on the squat by the end of october. I am going to keep my workout fast. Yall gonna call me quicksilver. __________________ 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

09-04-2006, 07:22 AM	#33
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 5 Incline bb press 135x6 185x6 185x6 Dips 65x6 70x6 75x6 incline db flyes 40x10 45x10 alt db curls 50x8 50x8 50x7 rev grip pressdowns 20x8 25x8 incline curls 45x8 cable curls 140x10 pushdowns 180x10 200x10 200x8 Rest time: 30 sec Debrief Decent workout no PR's but my dips are going up. I feel my chest much better that I've do the exercises this way. I also move my grip wider on those presses. __________________ 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

09-04-2006, 07:24 AM	#34
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 1 Sumo Deads (85% of rep range) 135x6 225x6 315x3 375x3 375x3 375x3 db incline press 50x8 60x6 60x6 Dips PR +85x6 +85x6 1 arm db rows 105x5 PR 110x5 110x5 db shoulder press 60x10 60x10 db pullovers (full back support) 85x8 90x8 95x8 rest pause db lateral raise 25x8+8 25x8+8 Hammer curls 60x8 60x8 crossbody hammer curls 60x8 60x8 overhead db extension 85x8 90x8 90x8 95x8 rest periods: sumo 45 sec all others 30 sec 15 min elipical (very low intensity) Debrief Good workout in my opinion. I an not tired at all. I am feeling stronger everyday. Finally hit a PR with dips today. DB rows felt rather easy. I didn't increase the sets for biceps I just split the hammers up, saving my shoulders alittle. I am still using presses for warmups for my dips. I did 5 minutes on the elipitcal, practiced posing then did another 10 min. My body is loving the speed (less rest between sets) so I will keep it up __________________ 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

09-05-2006, 09:01 AM	#35
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 2 Squats 135x6 225x6 285x6 285x6 295x6 SLDL 100x8 100x8 100x8 Leg extensions (toes in) 250x8 260x8 260x8 260x8 260x8 single Leg curls 70x8 70x8 seated calf raise 170x10 180x10 standing calf raise 385x12 385x12 385x11 Rest time: 1 min squats all others 45secs Elipitcal: 10 min very low intensity. Debrief Well I had to deviate from the plan and do back squats instead of front today. I won't be able to squat again till saturday because the rack is out of order/unavailable. So I wanted to get those in there because I feel they are most important on this day. Pretty good workout though. I keep bouncing the weights on leg curls. Somedays I need more weight other days I feel better at a lower weight. I don't really care as long as I can perform the exercise with good effort. __________________ 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

09-05-2006, 11:00 AM	#36
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	Nice work on the heavy squats with only 1 minute rest intervals. :clapping: __________________ 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

09-01-2006, 05:43 AM	#31
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Workout's are looking strong bro! Keep up the killer effort!

09-07-2006, 10:50 PM	#38
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Modified workout superset wide pushups 6x25 and bodyweight dips 6x15 30 sec rest each interval Debrief I didn't have access to the gym because my schedule is all messed up so I did these in my room. No chins because I broke the filter trying to do chins while holding on to it. . I hope I am able to get there later 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

09-09-2006, 07:22 AM	#40
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Modified workout Giant set wide pushups x20 superset dips x15 rest 30 wide pushups x25 superset dips x15 wide pushups x30 superset dips x15 Door pullups x10 wide pushups x35 superset dips x15 door pullups x8 wide pushups x35 superset dips x15 dresser pullups x6 Debrief Decent workout but I will be glad to get back to the iron for my next workout. Hey I am doing the best I can. I did learn that the wide pushups were pretty fun. I will use a much wider grip on my bench press as a result. I think the grip I have been using has really been targeting my shoulders and triceps more than my chest. I think because with the grip I was using and my arm length I couldn't lock back my shoulders while benching. I am going to try this different grip for the next 12 weeks to see if it will make a difference. Anyway glad to have iron coming up soon. LEGS baby, yeah!!! ; __________________ 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

09-10-2006, 01:41 AM	#43
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Thanks man. You can only do what you can. I have a bug for working out. __________________ 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

09-10-2006, 02:44 AM	#45
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	HELL YEAH!! How was that?