Spirit3530 Armour of Halo Journal - Page 4

spirit3530 · 10-06-2006, 06:21 AM

Phase C: Room of Spirit and Time

workout 3

Pendlay rows 135x5 185x5 185x5 185x5
Rack Deads 315x3 405x3 450x3
closegrip hammer chins x10 x10 x10
one arm db row 105x8 105x8 105x8
db shoulder press 60x8 70x8
rest pause laterals 30x8+6 30x8+6
seated rear laterals 25x10 25x10
chins 10, 10

Rest 30 secs

Debrief

Meh

spirit3530 · 10-07-2006, 05:42 AM

Phase C: Room of Spirit and Time

workout 4

Squats 135x6 225x6 PR 315x6 315x4 315x6
db sldl 110x5 110x5 110x5
db lunges 65x10 65x10 65x10
seated calf raises 180x10 180x10 180x10
single leg extension (toes in) 105x12 105x12 PR 110x12
single leg curls 75x10 75x10 80x10 80x10
standing calff raises 405x12 405x12 405x12 405x12

rest time: 1 min squats 30 sec all others
eliptical=towel rack

Debrief

So I took some nyquil this morning because I felt like crap. I proceeded to go to the gym anyway after a few hours. I start to squat and I think ahh this will be easy. First set nice and steady. The second set I lurched forward...in my head I go WTF. I catch my self and and finsih off another rep. The third rep my leg starts shaking and the bar tilts to one side slightly. The foruth rep I feel my weight in the center of my foot and I go HELL NAH and rack it. I settle my self down and did a replay in my mind of proper squating form. One of the people I occasionly help with their workout was there so I felt I need to make up for that set and save face. I take a deep breath and BOOM 6 straight reps no problem.

**DarkFalcon** · 10-07-2006, 05:51 AM

Pretty sweet to hit PR's feeling the way you did. Show's your dedication and mental focus. Resolve of a champ bro.

spirit3530 · 10-08-2006, 02:43 AM

Phase C: Room of Spirit and Time

workout 5

incline db press 55x5 70x5 85x5 85x5
dips 100x5 100x4
machine flyes (straight arm) 55x10 70x10 70x8
preacher curls 40x10 45x8 45x8
two hand overhead db extension 95x8 100x8 100x8
cable curls 180x10 180x10
rev grip pressdowns 40x10 40x8

rest time: 30 sec

eliptical:... for me to poop on

Debrief

Well I said i was bored but that doesn't mean a complete overhaul. So dumbbells on chest arm day and barbell on upper day. That way i get the best of both worlds. I was tempted to do flat bench today. However I can't get caught up in the flat press craze because the dips are doing me so much better than they ever did. I know if I can dip 3plates I am pretty strong so will continue to work toward that. I am up a half a pound

So I am psyched about that.

spirit3530 · 10-08-2006, 02:45 AM

Thanks DFalcon. That is why keeping a journal here can hold you accountable for your actions and push you harder with workout partners from around the world.

spirit3530 · 10-10-2006, 01:44 AM

Phase C: Room of Spirit and Time

Workout 1

Sumo Deadlift 135x8 225x5 315x3 405x3 455x3 405x3
incline bb press 135x8 185x8 185x8 185x7
dips +45x8
Pendlay Rows 185x5 185x5 185x5
db shoulder press 65x8 70x8
rest pause lateral raise 30x8+6 30x8+6
machine flye 70x12 85x12
two hand db overhead extension 100x8 100x8
cable pushdowns 200x10 PR 220x10
alt db curls 50x8 50x8
crossbody hammer curls 65x8 65x8
db pullovers 100x8 100x8 1000x8

rest time 45 sec sumo all others 30 sec
eliptical: None

Debrief
Good workout. It felt really fast. I did a back off set on the sumo because this is the week I am supposed to stay at 95% of my max. I couldn't help pulling 455 again. I had to see if it was for real.

This workout may look like I did alot but the sets are the same I just added different exercises to get a new feel to workout 1.

spirit3530 · 10-11-2006, 01:26 AM

Phase C: Room of Spirit and Time

workout 2

front squats 135x5 185x5 225x5 235x5 245x5
bb sldl 275x5 275x5 PR 315x5
leg extension 265x5 265x5 265x5 265x5 265x5
seated calf raise 180x10 180x10 180x10
leg curls 130x6 135x6
standing calf raise (toes in) 405x12 405x12 405x12 405x11

rest time: 45 sec squats all others 30 sec
eliptical: none

Debrief
I decided to do bb sldl's are you happy

spirit3530 · 10-13-2006, 02:36 AM

Phase C: Room of Spirit and Time

workout 3

db shoulder press 30x10 55x10 65x10 70x9
pendlay rows 135x6 PR 205x6 205x6
rack dead (overhand grip) 405x3 405x2+1 405x2
db row (body parallel to floor) 110x8 115x8 115x8
db lateral raise 30x10+8 30x10+6
seated bent over lateral raise 25x8 25x8
chins +30x8 +30x8 +30x6
close grip hammer pulldowns 137x6 150x6 150x6

rest time: 45 sec
eliptical: NONE

Debrief

Well I changed somethings up.Since shoulders need the most work I am going to start with shoulder press from now on. Next I need to work on thickness I am putting all of that after shoulder presses then comes everything else. Hopefully these small changes will get me some new growth in the next 6 months. I also will work on my rack deads with the overhand grip too.

spirit3530 · 10-14-2006, 06:44 AM

Phase C: Room of Spirit and Time

Workout 4

Squats 135x8 225x6 315x6 315x5 315x5
DB SLDL 115x5 115x5 115x5
Lunges 60x10 60x10
single Leg ext (toes in) 110x12 110x12 110x12
seated calf raise 180x10 180x10 180x10
single leg curls 80x10 80x10 80x10
standing calf raise (toes in) 405x12 405x12 405x12 405x12

rest time 45 sec squats 30 sec all others

Debrief
Added some toes in calf raises for fun. I didn't start out feeling strong today so I ended up doing 5 reps for the last two sets of squats. Heres hoping next week I can push it up and get all 18 reps instead of 16 reps.

**DarkFalcon** · 10-14-2006, 08:19 PM

Quote:

Originally Posted by spirit3530

Well I changed somethings up.Since shoulders need the most work I am going to start with shoulder press from now on. Next I need to work on thickness I am putting all of that after shoulder presses then comes everything else. Hopefully these small changes will get me some new growth in the next 6 months. I also will work on my rack deads with the overhand grip too.

By focusing on my weakness I have been able to bring up everything over this past year. Sounds like a good plan.

spirit3530 · 10-15-2006, 04:47 AM

Phase C: Room of Spirit and Time

workout 5

incline db press 50x10 65x10 80x8 80x7
dips +90x5 , bwx12
straight arm flye 75x12 75x12 80x12
overhead db ext 100x8 PR 105x8 105x8
alt db curls 50x8 50x8 50x8
pushdowns 200x10 220x10 220x10
single are machine curls 55x8 60x8

Rest time: 30 secs
Eliptical: 10 min

Debrief
Fun workout. This day always seems to go too fast.

spirit3530 · 10-15-2006, 04:51 AM

Quote:

Originally Posted by DarkFalcon

By focusing on my weakness I have been able to bring up everything over this past year. Sounds like a good plan.

Yes thats my plan. I am going to do some exercises people don't like soon. For example front raises. I think my front delts aren't getting as much love as I think so I am going to do laterals raises once per week and front delts on the other day.

I know I know wait till you have enough mass to "shape" your body. I Know I know.

spirit3530 · 10-17-2006, 02:38 AM

Phase C: Room of Spirit and Time

workout 1

SUMO Deadlift 135x8 225x3 315x3 405x3 445x1 445x0 315x3

incline bb press 135x10 185x10 185x10 185x10
pendlay row 225x5 225x5 225x5
Dip PR +105x5
db row (90 deg) 115x8 120x8 120x8
db shoulder Press 70x10 70x8
alt db curls 50x10 50x8
two hand db overhead extension 105x8 105x8
rest pause lateral raise 30+10 30+8
Front raise 30x8

hammer curls 70x8 70x8
rev grip pressdowns 40x8 40x7

rest time 45 secs
Elipitical: NONE

Debrief
I felt lathargic today. Sumos got an unexpected deload

However being the prideful man I am I had to get even. So I stepped my game up everywhere i could. I felt like rowing today.

BTW someone walked up to me and asked me the other infamous question today. How much do you weigh? I told him 193 and some change. He said whoa you look much thicker than that. What do you take? I told him thanks and told him #1 supplement OATMEAL. Then I proceeded to Row some more.

**romanaz** · 10-17-2006, 03:43 AM

Quote:

Originally Posted by spirit3530

[b] Then I proceeded to Row some more.

row row row your boat...

spirit3530 · 10-18-2006, 02:08 AM

Phase C: Room of Spirit and Time

Workout 2

Front Squats 135x5 225x5 225x5 245x5 245x4
bb sldl 225x5 315x5 315x5
Leg Ext 265x8 265x8 265x8 265x8 265x8
seated calf raise 180x10 180x10
Leg curls 130x8 135x8 135x8
Standing calf raise 425x12 425x12 425x12

rest time: 45 sec

eliptical: NONE

Debrief

I felt like crap but I worked out because I would have felt worse if I didn't.

10-06-2006, 06:21 AM	#91
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 3 Pendlay rows 135x5 185x5 185x5 185x5 Rack Deads 315x3 405x3 450x3 closegrip hammer chins x10 x10 x10 one arm db row 105x8 105x8 105x8 db shoulder press 60x8 70x8 rest pause laterals 30x8+6 30x8+6 seated rear laterals 25x10 25x10 chins 10, 10 Rest 30 secs Debrief Meh __________________ 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

10-07-2006, 05:42 AM	#92
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 4 Squats 135x6 225x6 PR 315x6 315x4 315x6 db sldl 110x5 110x5 110x5 db lunges 65x10 65x10 65x10 seated calf raises 180x10 180x10 180x10 single leg extension (toes in) 105x12 105x12 PR 110x12 single leg curls 75x10 75x10 80x10 80x10 standing calff raises 405x12 405x12 405x12 405x12 rest time: 1 min squats 30 sec all others eliptical=towel rack Debrief So I took some nyquil this morning because I felt like crap. I proceeded to go to the gym anyway after a few hours. I start to squat and I think ahh this will be easy. First set nice and steady. The second set I lurched forward...in my head I go WTF. I catch my self and and finsih off another rep. The third rep my leg starts shaking and the bar tilts to one side slightly. The foruth rep I feel my weight in the center of my foot and I go HELL NAH and rack it. I settle my self down and did a replay in my mind of proper squating form. One of the people I occasionly help with their workout was there so I felt I need to make up for that set and save face. I take a deep breath and BOOM 6 straight reps no problem. __________________ 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

10-08-2006, 02:43 AM	#94
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 5 incline db press 55x5 70x5 85x5 85x5 dips 100x5 100x4 machine flyes (straight arm) 55x10 70x10 70x8 preacher curls 40x10 45x8 45x8 two hand overhead db extension 95x8 100x8 100x8 cable curls 180x10 180x10 rev grip pressdowns 40x10 40x8 rest time: 30 sec eliptical:... for me to poop on Debrief Well I said i was bored but that doesn't mean a complete overhaul. So dumbbells on chest arm day and barbell on upper day. That way i get the best of both worlds. I was tempted to do flat bench today. However I can't get caught up in the flat press craze because the dips are doing me so much better than they ever did. I know if I can dip 3plates I am pretty strong so will continue to work toward that. I am up a half a pound So I am psyched about that. __________________ 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

10-08-2006, 02:45 AM	#95
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Thanks DFalcon. That is why keeping a journal here can hold you accountable for your actions and push you harder with workout partners from around the world. __________________ 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

10-10-2006, 01:44 AM	#96
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 1 Sumo Deadlift 135x8 225x5 315x3 405x3 455x3 405x3 incline bb press 135x8 185x8 185x8 185x7 dips +45x8 Pendlay Rows 185x5 185x5 185x5 db shoulder press 65x8 70x8 rest pause lateral raise 30x8+6 30x8+6 machine flye 70x12 85x12 two hand db overhead extension 100x8 100x8 cable pushdowns 200x10 PR 220x10 alt db curls 50x8 50x8 crossbody hammer curls 65x8 65x8 db pullovers 100x8 100x8 1000x8 rest time 45 sec sumo all others 30 sec eliptical: None Debrief Good workout. It felt really fast. I did a back off set on the sumo because this is the week I am supposed to stay at 95% of my max. I couldn't help pulling 455 again. I had to see if it was for real. This workout may look like I did alot but the sets are the same I just added different exercises to get a new feel to workout 1. __________________ 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

10-07-2006, 05:51 AM	#93
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Pretty sweet to hit PR's feeling the way you did. Show's your dedication and mental focus. Resolve of a champ bro.

10-11-2006, 01:26 AM	#97
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 135x5 185x5 225x5 235x5 245x5 bb sldl 275x5 275x5 PR 315x5 leg extension 265x5 265x5 265x5 265x5 265x5 seated calf raise 180x10 180x10 180x10 leg curls 130x6 135x6 standing calf raise (toes in) 405x12 405x12 405x12 405x11 rest time: 45 sec squats all others 30 sec eliptical: none Debrief I decided to do bb sldl's are you happy __________________ 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

10-13-2006, 02:36 AM	#98
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 3 db shoulder press 30x10 55x10 65x10 70x9 pendlay rows 135x6 PR 205x6 205x6 rack dead (overhand grip) 405x3 405x2+1 405x2 db row (body parallel to floor) 110x8 115x8 115x8 db lateral raise 30x10+8 30x10+6 seated bent over lateral raise 25x8 25x8 chins +30x8 +30x8 +30x6 close grip hammer pulldowns 137x6 150x6 150x6 rest time: 45 sec eliptical: NONE Debrief Well I changed somethings up.Since shoulders need the most work I am going to start with shoulder press from now on. Next I need to work on thickness I am putting all of that after shoulder presses then comes everything else. Hopefully these small changes will get me some new growth in the next 6 months. I also will work on my rack deads with the overhand grip too. __________________ 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

10-14-2006, 06:44 AM	#99
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 4 Squats 135x8 225x6 315x6 315x5 315x5 DB SLDL 115x5 115x5 115x5 Lunges 60x10 60x10 single Leg ext (toes in) 110x12 110x12 110x12 seated calf raise 180x10 180x10 180x10 single leg curls 80x10 80x10 80x10 standing calf raise (toes in) 405x12 405x12 405x12 405x12 rest time 45 sec squats 30 sec all others Debrief Added some toes in calf raises for fun. I didn't start out feeling strong today so I ended up doing 5 reps for the last two sets of squats. Heres hoping next week I can push it up and get all 18 reps instead of 16 reps. __________________ 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

10-15-2006, 04:47 AM	#101
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 5 incline db press 50x10 65x10 80x8 80x7 dips +90x5 , bwx12 straight arm flye 75x12 75x12 80x12 overhead db ext 100x8 PR 105x8 105x8 alt db curls 50x8 50x8 50x8 pushdowns 200x10 220x10 220x10 single are machine curls 55x8 60x8 Rest time: 30 secs Eliptical: 10 min Debrief Fun workout. This day always seems to go too fast. __________________ 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

10-17-2006, 02:38 AM	#103
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 1 SUMO Deadlift 135x8 225x3 315x3 405x3 445x1 445x0 315x3 incline bb press 135x10 185x10 185x10 185x10 pendlay row 225x5 225x5 225x5 Dip PR +105x5 db row (90 deg) 115x8 120x8 120x8 db shoulder Press 70x10 70x8 alt db curls 50x10 50x8 two hand db overhead extension 105x8 105x8 rest pause lateral raise 30+10 30+8 Front raise 30x8 hammer curls 70x8 70x8 rev grip pressdowns 40x8 40x7 rest time 45 secs Elipitical: NONE Debrief I felt lathargic today. Sumos got an unexpected deload However being the prideful man I am I had to get even. So I stepped my game up everywhere i could. I felt like rowing today. BTW someone walked up to me and asked me the other infamous question today. How much do you weigh? I told him 193 and some change. He said whoa you look much thicker than that. What do you take? I told him thanks and told him #1 supplement OATMEAL. Then I proceeded to Row some more. __________________ 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