Spirit3530 Armour of Halo Journal - Page 5

**powerman2000** · 10-28-2006, 05:57 AM

Quote:

Originally Posted by spirit3530

Two phase deload. Cut back the poundage for a week, then next week I will go back to regular poundage and cut the volume like you posted in your example. I felt that I needed that so I did it. I lift alot of heavy boxes (75-140lb) all day at work so my body is always thrashed. I needed this because my body felt like it was going to break. Its not the way others deload, then again my workout schedule isn't very typical either

Very good then.

spirit3530 · 10-29-2006, 04:39 AM

Phase C: Room of Spirit and Time

workout 5 deloaded

inc db press 35x8 50x8 65x8 65x8 65x8
* new* Flat db press 65x8 65x8 65x8
dips +45x6 +45x6
Overhead db ext 85x8 85x8 85x8
alt db 50x8 50x8
pushdowns 220x8
rev grip pressdown 40x8
single arm machine curl 50x8 50x8

Debrief

Poundage deload is over. Now volume deload.

spirit3530 · 10-29-2006, 04:40 AM

I do appreciate you advice P2000. I hope you don't think otherwse

**powerman2000** · 10-29-2006, 05:24 AM

Quote:

Originally Posted by spirit3530

I do appreciate you advice P2000. I hope you don't think otherwse

It's all good!

spirit3530 · 10-31-2006, 03:13 AM

Phase C: Room of Spirit and Time

Workout 1: Volume Deload

Sumo dead 135x10 225x3 455x3
inc bb press 135x10 185x10 205x10
flat bb press 225x5
db rows 120x8 120x8
dips +70x10
close grip pulldowns 160x10
machine flyes 100x12
db pullovers 105x8
hammer curls 65x8
overhead db ext 105x8 PR 110x8
db shoulder press 75x4
lateral raise 30x8+6
machine curls 75x8

Debrief

Yes this is a volume deload for me. It is half the work I am normally supposed to do on this day.

DarkFalcon · 10-31-2006, 05:58 AM

Hey bro you never said this was a Layne Norton workout. That makes it internet gold..lol.

**bigDman** · 10-31-2006, 10:03 AM

Quote:

Originally Posted by spirit3530

Phase C: Room of Spirit and Time

Workout 1: Volume Deload

Sumo dead 135x10 225x3 455x3
inc bb press 135x10 185x10 205x10
flat bb press 225x5
db rows 120x8 120x8
dips +70x10
close grip pulldowns 160x10
machine flyes 100x12
db pullovers 105x8
hammer curls 65x8
overhead db ext 105x8 PR 110x8
db shoulder press 75x4
lateral raise 30x8+6
machine curls 75x8

Debrief

Yes this is a volume deload for me. It is half the work I am normally supposed to do on this day.

Thats a deload

spirit3530 · 11-01-2006, 01:57 AM

Quote:

Originally Posted by bigDman

Thats a deload

LOL

Quote:

Originally Posted by DarkFalcon

Hey bro you never said this was a Layne Norton workout. That makes it internet gold..lol.

Oh yes it is a Layne workout exclusive. Changing sig as we speak.

spirit3530 · 11-01-2006, 04:18 AM

Phase C: Room of Spirit and Time

Workout 2: Volume Deload

*new*Machine Hack Squats (toes pushing off low on sled) 245x5 245x5
Front squats 225x5 225x5
BB SLDL 225x5 225x5
Leg ext (toes in) 265x8 265x8
seated calf raise 185x10
Leg curls 140x8 140x8
Standing calf raise 405x12 405x12

Rest time 30 secs
Eliptical: none

Debrief

I am going to be replacing the front squat with the machine hack squat for a while.

spirit3530 · 11-03-2006, 04:01 AM

Phase C: Room of Spirit and Time

workout 3: Deloaded

db shoulder press 30x10 50x10 75x8
rest pause lateral raise 30x8+8
incline rear lateral raise 30x10
pendlay rows 135x10 225x5 225x5
rack dead (conv stance) 405x5 405x5
chin (palms facing away) +35x10 +35x10
db pullover 105x8
db row 120x8

Rest time: 30sec
Eliptical: Not required

Debrief

I think I need to do the Pendlay rows in a higher rep range. I think I have enough stuff in the 8-10 range so I guess thats fine.

spirit3530 · 11-04-2006, 04:31 AM

Phase C: Room of Spirit and Time

Workout 4 Deloaded

Squats 135x10 135x5 225x5 315x5
SLDL 105x8 105x8
Lunges 60x10
Single Leg ext 105x12 105x12
Single Leg curls 75x8 75x8
Standing calf raise 445x12
Seated calf raise 185x10

Rest Time: 30 sec

Debrief

I was tired today because of other obligations. Glad it was a deload. 1 day left then back to business.

spirit3530 · 11-05-2006, 03:57 AM

Phase C: Room of Spirit and Time

Workout 5

flat db press 50x10 70x10 80x10 80x10
inc db press 70x10
*new exercise hammer strength decline (wide grip) 90x10
alt db curl 50x10
overhead db ext 105x10 105x10
single arm machine curl 70x10
rev grip pressdown 40x10
pushdowns 220x12

Rest time :30 sec

Debrief

Finally the deload is over. Quick workout.... too quick

spirit3530 · 11-07-2006, 08:28 AM

Phase C

Workout 1

Conv Dead 135x3 225x3 315x3 405x3
incline bb press (med grip) 135x10 185x10 205x10
Flat bb press 225x3 225x3
chins (palms facing away) x10, REP PR +30x10 +30x10
machine shoulder press 110x10 PR 120x10
machine row 150x8 150x8 150x8
rest pause lateral raise 30x8+8 30x8+8
crossbody hammer curls 65x8 65x8
pushdowns 220x10 220x10 220x10 220x10
single arm preacher curls 45x10 45x10

rest time: 30 sec

Debrief

I hurt my back. At first I thought it was because I had no real focus going into the lift and I hadn't lifted conv seriously lately. However as I tried to complete the normal exercises it kinda dawn on me that this was coming. I spend alot of time at work lifting boxes or tools between 50lbs and 140lbs. I change shifts, Slept 4 hours, didn't eat well in the last 24 hours and I added more gear to my back for my ruck walks. My back doesn't really get alot of rest.

Its my fault that this happened. I should have set up my program based on these parameters. I acted kinda reckless. I don't think its going to be too bad though. I felt a pop like I was cracking my back. I have felt it before and it was enough to make it difficult for me to do the Rows or get comfortable on my presses.

Well see how this affects my training tommorrow.

**powerman2000** · 11-07-2006, 08:32 AM

How bad is your back?

How much pain are you in?

You may need to address inflammation and the sooner the better.

spirit3530 · 11-08-2006, 08:04 AM

[b] Phase C {/b]

workout 2

Hack squat 135x8 225x5 225x5 225x5 225x5 225x5
Lying Leg curl PR 130x8 130x8
Leg ext 250x12 230x12 250x10 250x10
seated leg curls 130x5 130x5 130x5
seated calf raise 190x6 190x6 190x6 190x6 190x6

Workout time: 30 min
Rest time: 30 secs
Posing: 3 min

Debrief

My back was still pretty sore during this workout. After each set I got on the conditioning ball and bridged for 10 sec. That seemed to help a little bit. The workout was pretty good considering last night I couldn't really lift my leg from a seated postion. I am suprised again at how much you use your lower back to stabilize your body.

10-29-2006, 04:39 AM	#122
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 5 deloaded inc db press 35x8 50x8 65x8 65x8 65x8 * new* Flat db press 65x8 65x8 65x8 dips +45x6 +45x6 Overhead db ext 85x8 85x8 85x8 alt db 50x8 50x8 pushdowns 220x8 rev grip pressdown 40x8 single arm machine curl 50x8 50x8 Debrief Poundage deload is over. Now volume deload. __________________ 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

10-29-2006, 04:40 AM	#123
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	I do appreciate you advice P2000. I hope you don't think otherwse __________________ 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

10-31-2006, 03:13 AM	#125
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 1: Volume Deload Sumo dead 135x10 225x3 455x3 inc bb press 135x10 185x10 205x10 flat bb press 225x5 db rows 120x8 120x8 dips +70x10 close grip pulldowns 160x10 machine flyes 100x12 db pullovers 105x8 hammer curls 65x8 overhead db ext 105x8 PR 110x8 db shoulder press 75x4 lateral raise 30x8+6 machine curls 75x8 Debrief Yes this is a volume deload for me. It is half the work I am normally supposed to do on this day. __________________ 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

11-01-2006, 04:18 AM	#129
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 2: Volume Deload newMachine Hack Squats (toes pushing off low on sled) 245x5 245x5 Front squats 225x5 225x5 BB SLDL 225x5 225x5 Leg ext (toes in) 265x8 265x8 seated calf raise 185x10 Leg curls 140x8 140x8 Standing calf raise 405x12 405x12 Rest time 30 secs Eliptical: none Debrief I am going to be replacing the front squat with the machine hack squat for a while. __________________ 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

11-03-2006, 04:01 AM	#130
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time workout 3: Deloaded db shoulder press 30x10 50x10 75x8 rest pause lateral raise 30x8+8 incline rear lateral raise 30x10 pendlay rows 135x10 225x5 225x5 rack dead (conv stance) 405x5 405x5 chin (palms facing away) +35x10 +35x10 db pullover 105x8 db row 120x8 Rest time: 30sec Eliptical: Not required Debrief I think I need to do the Pendlay rows in a higher rep range. I think I have enough stuff in the 8-10 range so I guess thats fine. __________________ 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

10-31-2006, 05:58 AM	#126
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Hey bro you never said this was a Layne Norton workout. That makes it internet gold..lol.

11-04-2006, 04:31 AM	#131
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 4 Deloaded Squats 135x10 135x5 225x5 315x5 SLDL 105x8 105x8 Lunges 60x10 Single Leg ext 105x12 105x12 Single Leg curls 75x8 75x8 Standing calf raise 445x12 Seated calf raise 185x10 Rest Time: 30 sec Debrief I was tired today because of other obligations. Glad it was a deload. 1 day left then back to business. __________________ 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

11-05-2006, 03:57 AM	#132
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C: Room of Spirit and Time Workout 5 flat db press 50x10 70x10 80x10 80x10 inc db press 70x10 *new exercise hammer strength decline (wide grip) 90x10 alt db curl 50x10 overhead db ext 105x10 105x10 single arm machine curl 70x10 rev grip pressdown 40x10 pushdowns 220x12 Rest time :30 sec Debrief Finally the deload is over. Quick workout.... too quick __________________ 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

11-07-2006, 08:28 AM	#133
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Workout 1 Conv Dead 135x3 225x3 315x3 405x3 incline bb press (med grip) 135x10 185x10 205x10 Flat bb press 225x3 225x3 chins (palms facing away) x10, REP PR +30x10 +30x10 machine shoulder press 110x10 PR 120x10 machine row 150x8 150x8 150x8 rest pause lateral raise 30x8+8 30x8+8 crossbody hammer curls 65x8 65x8 pushdowns 220x10 220x10 220x10 220x10 single arm preacher curls 45x10 45x10 rest time: 30 sec Debrief I hurt my back. At first I thought it was because I had no real focus going into the lift and I hadn't lifted conv seriously lately. However as I tried to complete the normal exercises it kinda dawn on me that this was coming. I spend alot of time at work lifting boxes or tools between 50lbs and 140lbs. I change shifts, Slept 4 hours, didn't eat well in the last 24 hours and I added more gear to my back for my ruck walks. My back doesn't really get alot of rest. Its my fault that this happened. I should have set up my program based on these parameters. I acted kinda reckless. I don't think its going to be too bad though. I felt a pop like I was cracking my back. I have felt it before and it was enough to make it difficult for me to do the Rows or get comfortable on my presses. Well see how this affects my training tommorrow. __________________ 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

11-07-2006, 08:32 AM	#134
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	How bad is your back? How much pain are you in? You may need to address inflammation and the sooner the better. __________________ 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

11-08-2006, 08:04 AM	#135
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	[b] Phase C {/b] workout 2 Hack squat 135x8 225x5 225x5 225x5 225x5 225x5 Lying Leg curl PR 130x8 130x8 Leg ext 250x12 230x12 250x10 250x10 seated leg curls 130x5 130x5 130x5 seated calf raise 190x6 190x6 190x6 190x6 190x6 Workout time: 30 min Rest time: 30 secs Posing: 3 min Debrief My back was still pretty sore during this workout. After each set I got on the conditioning ball and bridged for 10 sec. That seemed to help a little bit. The workout was pretty good considering last night I couldn't really lift my leg from a seated postion. I am suprised again at how much you use your lower back to stabilize your body. __________________ 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