Spirit3530 Armour of Halo Journal - Page 3

**Fitnfirm** · 09-17-2006, 10:53 PM

Its time for cardio, chop chop

spirit3530 · 09-19-2006, 06:33 AM

Phase C: Room of Spirit and Time

Workout 2

Sumo Deadlift 135x8 225x3 315x1 405x1 445x1 475x1
wp incline press 135x8 205x5 205x5 205x5
dips +50x6 +50x6
close hammer grip pulldowns 110x8 120x8 130x8
1 arm DB Row 110x5 110x5 110x5
db shoulder press 60x8 60x8
db laterals 25x8+8 25x8+8
two hand overhead db extension 95x8 95x8 95x8 95x8
cross body hammer curls 60x8 60x8 60x8 60x6

Rest Time: 45 secs

Eliptical: Not yet

Debrief

All I can say is 475x1 on the Sumo Deadlift. I took a video of both the 445 attempt and the 475 attempt. I will be uploading them as soon as I can find a port coverter or something. I felt I could have given allitle more however I know that I still have to do front squats tommorrow so I saved abit. The rest of the work was good. I went really light on dips today.

spirit3530 · 09-19-2006, 06:34 AM

Quote:

Originally Posted by Fitnfirm

Its time for cardio, chop chop

Not yet FnF. I need about 4 more lbs before I can do that.

DarkFalcon · 09-19-2006, 06:43 AM

Quote:

Originally Posted by spirit3530

Phase C: Room of Spirit and Time

Workout 2

Sumo Deadlift 135x8 225x3 315x1 405x1 445x1 475x1
wp incline press 135x8 205x5 205x5 205x5
dips +50x6 +50x6
close hammer grip pulldowns 110x8 120x8 130x8
1 arm DB Row 110x5 110x5 110x5
db shoulder press 60x8 60x8
db laterals 25x8+8 25x8+8
two hand overhead db extension 95x8 95x8 95x8 95x8
cross body hammer curls 60x8 60x8 60x8 60x6

Rest Time: 45 secs

Eliptical: Not yet

Debrief

All I can say is 475x1 on the Sumo Deadlift. I took a video of both the 445 attempt and the 475 attempt. I will be uploading them as soon as I can find a port coverter or something. I felt I could have given allitle more however I know that I still have to do front squats tommorrow so I saved abit. The rest of the work was good. I went really light on dips today.

Wicked Sumo bro! Looking forward to the vid, and I know a lot of guys at my gym that would kill to be able to do "light" 50lbs dip's..lol.

**powerman2000** · 09-19-2006, 07:17 AM

Sumos are looking good for you!

spirit3530 · 09-20-2006, 10:41 AM

Phase C: Room of Spirit and Time

Workout 2

Front Squats 135x8 225x3 225x3 225x5 225x4
DB SLDL 105x6 105x6 105x6
Leg extensions (toes in) PR 265x8 265x8 265x8 265x8 265x8
seated Leg curls 130x8 135x8
seated calf raises 170x10 180x10
standing calf raises PR 405x12 405x12 405x12

Rest time: 45 secs for front squats, 30 sec all others

Elipitical: ummmm no

Debrief

Well the bar is slipping off my shoulders while doing the front squats and overall I felt kinda bored with the lift. So I am going to try again a couple more weeks and if I feel the same I will change to a different squat. I uploaded the video of my 445x1 and 475x1 deadlift to youtube. It is loaded under spirit3530 however since I am at work and youtube is blocked I can get the url.

I will get it up tommorrow unless someone wants to PM me

spirit3530 · 09-20-2006, 10:46 AM

Quote:

Originally Posted by DarkFalcon

Wicked Sumo bro! Looking forward to the vid, and I know a lot of guys at my gym that would kill to be able to do "light" 50lbs dip's..lol.

Thanks DFalcon. I get kinda jaded about my strength levels when I see videos of a dude with 3 or 4 45's strapped to his waist. I have to forget that that is NOT the norm. Pushing myself harder at my own pace. I am getting stronger though.

Quote:

Originally Posted by Powerman2000

Sumos are looking good for you!

I think so too. I believe I will pull 500x1 in the next 8 weeks.

**powerman2000** · 09-20-2006, 11:12 AM

Quote:

Originally Posted by spirit3530

Elipitical: ummmm no

lol

spirit3530 · 09-21-2006, 03:14 AM

Deadlift video

http://www.youtube.com/profile?user=spirit3530

DarkFalcon · 09-21-2006, 04:57 AM

Quote:

Originally Posted by spirit3530

Deadlift video

http://www.youtube.com/profile?user=spirit3530

Nice lifts bro!

Are you working out on the runway? Sounds like the jet's are about to crash into the gym..lol.

spirit3530 · 09-22-2006, 10:51 AM

Phase C: Room of Spirit and time

Workout 3

Rack deads 135x8 225x5 315x5 405x5 445x4
chins +30x8 +30x8 +30x8
close grip hammer pulldowns 130x5 145x5 150x5
Pendlay rows 185x5 185x5 185x5
DB shoulder press 65x8 65x8
rest pause lateral raise 25x8+8 30x8+4
rear delt row machine 150x8 150x8

rest time: 30 secs

Elipitical: is dusty

Debrief

Nice workout. I went ahead moved up the weight on the rack deads. There was a gas leak in the gym but I finshed my workout 45 min later. Nice job fire fighters

spirit3530 · 09-22-2006, 10:52 AM

Quote:

Originally Posted by DarkFalcon

Nice lifts bro! Are you working out on the runway? Sounds like the jet's are about to crash into the gym..lol.

Thank DF. LOL the flightline is always loud. I am glad I can barely hear now

spirit3530 · 09-23-2006, 07:00 AM

Phase C: Room of Spirit and Time

Workout 4

Wide squat 135x8 225x3 315x1 345x1 PR 365x1
DB SLDL 110x8 110x8 110x8
db lunges PR [coolr=b22222] 65x10 65x10 [/color]
single leg curls 70x10 70x10
seated calf raise 180x10 180x10 180x10
leg extension (toes in) 250x12
single leg extension (toes in) 95x12 100x12
Standing calf raises 405x12 405x12 405x12 405x12

Rest 45sec squats all others 30 sec
eliptical: for my towel

Debrief

Good workout. 365 felt shaky I taped it but I won't post it till after I get a good one in about 7 weeks. I will be posting the 345 lift though. I taped the toes in extensions... single and dual leg. Fun workout pleased with everything.

DarkFalcon · 09-23-2006, 07:03 AM

Another strong workout bro!

Even if the 365 wasn't perfect it's still set's you up for future lifts by getting your body used to the bigger load. You should get it just right next go.

spirit3530 · 09-23-2006, 07:29 AM

Yeah I didn't push off my heels the whole time. I preach that all the time to the people I work with. I know I can get it. In about seven weeks I will see where we are.

405 is right around the corner.... feb 07.

09-19-2006, 06:33 AM	#62
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 2 Sumo Deadlift 135x8 225x3 315x1 405x1 445x1 475x1 wp incline press 135x8 205x5 205x5 205x5 dips +50x6 +50x6 close hammer grip pulldowns 110x8 120x8 130x8 1 arm DB Row 110x5 110x5 110x5 db shoulder press 60x8 60x8 db laterals 25x8+8 25x8+8 two hand overhead db extension 95x8 95x8 95x8 95x8 cross body hammer curls 60x8 60x8 60x8 60x6 Rest Time: 45 secs Eliptical: Not yet Debrief All I can say is 475x1 on the Sumo Deadlift. I took a video of both the 445 attempt and the 475 attempt. I will be uploading them as soon as I can find a port coverter or something. I felt I could have given allitle more however I know that I still have to do front squats tommorrow so I saved abit. The rest of the work was good. I went really light on dips 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

09-19-2006, 07:17 AM	#65
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Sumos are looking good for you! __________________ 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

09-20-2006, 10:41 AM	#66
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 2 Front Squats 135x8 225x3 225x3 225x5 225x4 DB SLDL 105x6 105x6 105x6 Leg extensions (toes in) PR 265x8 265x8 265x8 265x8 265x8 seated Leg curls 130x8 135x8 seated calf raises 170x10 180x10 standing calf raises PR 405x12 405x12 405x12 Rest time: 45 secs for front squats, 30 sec all others Elipitical: ummmm no Debrief Well the bar is slipping off my shoulders while doing the front squats and overall I felt kinda bored with the lift. So I am going to try again a couple more weeks and if I feel the same I will change to a different squat. I uploaded the video of my 445x1 and 475x1 deadlift to youtube. It is loaded under spirit3530 however since I am at work and youtube is blocked I can get the url. I will get it up tommorrow unless someone wants to PM me __________________ 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

09-21-2006, 03:14 AM	#69
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Deadlift video http://www.youtube.com/profile?user=spirit3530 __________________ 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

09-22-2006, 10:51 AM	#71
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and time Workout 3 Rack deads 135x8 225x5 315x5 405x5 445x4 chins +30x8 +30x8 +30x8 close grip hammer pulldowns 130x5 145x5 150x5 Pendlay rows 185x5 185x5 185x5 DB shoulder press 65x8 65x8 rest pause lateral raise 25x8+8 30x8+4 rear delt row machine 150x8 150x8 rest time: 30 secs Elipitical: is dusty Debrief Nice workout. I went ahead moved up the weight on the rack deads. There was a gas leak in the gym but I finshed my workout 45 min later. Nice job fire fighters __________________ 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

09-17-2006, 10:53 PM	#61
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Its time for cardio, chop chop

09-23-2006, 07:00 AM	#73
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 4 Wide squat 135x8 225x3 315x1 345x1 PR 365x1 DB SLDL 110x8 110x8 110x8 db lunges PR [coolr=b22222] 65x10 65x10 [/color] single leg curls 70x10 70x10 seated calf raise 180x10 180x10 180x10 leg extension (toes in) 250x12 single leg extension (toes in) 95x12 100x12 Standing calf raises 405x12 405x12 405x12 405x12 Rest 45sec squats all others 30 sec eliptical: for my towel Debrief Good workout. 365 felt shaky I taped it but I won't post it till after I get a good one in about 7 weeks. I will be posting the 345 lift though. I taped the toes in extensions... single and dual leg. Fun workout pleased with everything. __________________ 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

09-23-2006, 07:03 AM	#74
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Another strong workout bro! Even if the 365 wasn't perfect it's still set's you up for future lifts by getting your body used to the bigger load. You should get it just right next go.

09-23-2006, 07:29 AM	#75
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Yeah I didn't push off my heels the whole time. I preach that all the time to the people I work with. I know I can get it. In about seven weeks I will see where we are. 405 is right around the corner.... feb 07. __________________ 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

09-23-2006, 04:51 PM	#76
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47