Spirit3530 Armour of Halo Journal - Page 6

spirit3530 · 11-26-2006, 10:27 AM

Phase B

workout 2

Squat (narrow stance feet 8 inches apart)
135x10
135x5
225x3
275x3
275x3
285x3
285x3

Leg curls (lying)
PR 140x6
140x6
140x6

Leg extension
265x10
265x10
265x10
265x10
265x8

Calf raise (seated)
180x12
180x12

Leg curl (seated)
120x8
120x8

Calf Raise (standing)
455x12
455x12
455x12

Rest time 45 sec
Gym time 30 min
Posing 5 min

Debrief
I really didn't feel like working out today. My sleeping schedule is all messed up. However being the pleaser I am I couldn't bring myself to logging on and saying I missed a workout because I was "tired" so I rolled over and took a nap and went to the gym MUCH later than normal.

Workout=decent

DarkFalcon · 11-27-2006, 05:23 AM

Quote:

Originally Posted by spirit3530

Phase B

workout 2

Squat (narrow stance feet 8 inches apart)
135x10
135x5
225x3
275x3
275x3
285x3
285x3

Leg curls (lying)
PR 140x6
140x6
140x6

Leg extension
265x10
265x10
265x10
265x10
265x8

Calf raise (seated)
180x12
180x12

Leg curl (seated)
120x8
120x8

Calf Raise (standing)
455x12
455x12
455x12

Rest time 45 sec
Gym time 30 min
Posing 5 min

Debrief
I really didn't feel like working out today. My sleeping schedule is all messed up. However being the pleaser I am I couldn't bring myself to logging on and saying I missed a workout because I was "tired" so I rolled over and took a nap and went to the gym MUCH later than normal.

Workout=decent

Good job bro, naps are a lifesaver for me. It obviously worked cause you hit that leg curl PR!

spirit3530 · 11-28-2006, 11:41 AM

Phase B

Workout 3

Shoulder Press (db)
30x8
50x5
65x8
65x8
65x8
Lateral Raise (leaning Rest-Pause)
30x8+8
30x8+8
chins (palms facing away)
10,
10,
8 :p
pulldowns (palms facing face; shoulder width apart)
165x8
170x8
170x8
Rows (db; elbow resting on knee for support)
120x8
120x8
120x8
rows (Machine; elbows in)
PR 170x8
170x8
170x8
pullovers (DB; full body on bench)
80x15
80x15
80x15
shrugs (DB; Hands at side)
105x6
105x6

Debrief
I got a flu shot right before I went to the gym and halfway through the workout I almost

passed out. Another light day in the gym. I am still hitting shoulders first on this day

because they are a priority. I did traps last because I ... Next week I'll get it right. Db

rows felt really tough for a light day.

The last time I weighed in I hadn't been drinking alot of water days prior to the weighin

so I think my body was depleted. I know I am really close to 200lbs I am still under 12

percent bodyfat believe it or not. So if I am doing things right, I will weigh in at 200lbs

next week.

spirit3530 · 11-28-2006, 11:41 AM

Quote:

Originally Posted by DarkFalcon

Good job bro, naps are a lifesaver for me. It obviously worked cause you hit that leg curl PR!

Thanks man. Yes sleep is defiantly something I wish I could have more of.

spirit3530 · 11-29-2006, 11:03 AM

Phase B

Workout 4

Squats (narrow stance feet together)
135x8
135x6
225x8
225x8
225x8

Leg curls (lying)
115x10
115x10
115x10

Lunges (DB; reps each leg)
65x8
65x8
65x8

Leg extension
250x12
250x12

calf raise (seated)
170x12
180x12
180x12

Leg Curl (seated)
110x10
110x10

Standing calf raise
455x12
455x12
455x12

Rest time 45 secs
gym time 35 min
Posing 5 min

Debrief

Another light day at the office. I didn't feel very comfortable doing those heels together squat but I had to finish it out. I will probably go back to the 7 -9 inch stances as my closest stance from now on. I did an extra set of lunges instead of 3 sets of Leg extensions.

I weighed in at 199 this morning. That was with NO water (only 1/4 gallon yesterday ;( ) or food for 7 hours and after taking a crap. This is an all time high for me. This means that I will probably hit 200 by sunday or monday of next week SOLID.

spirit3530 · 11-30-2006, 10:54 AM

Phase B

workout 5

incline bb press
135x10
185x10
205x8
205x8
205x7

machine flye
115x10
115x10
115x5
90x3

curls (Machine single arm)
70x8
70x8

extension (db overhead two hand)
105x8
105x8
105x8

curls (cable two hand)
140x10
140x10
140x10

dips
10
10
10

Gym time: 25 min
rest time 30 sec

**powerman2000** · 11-30-2006, 11:04 AM

Flyin thru your workouts, as usual.

spirit3530 · 11-30-2006, 06:44 PM

Quote:

Originally Posted by powerman2000

Flyin thru your workouts, as usual.

I cut and pasted my workout from my txt file. I had no time for the workout so I had to rush that is why its was even faster than normal.

spirit3530 · 12-03-2006, 11:09 AM

Phase B

Deadlift (conv 50-60% rep max)
135x10
135x8
225x5
275x3
275x3
275x3

Row (bent row wide grip)
245x5
245x5
255x5

Shoulder Press (db)
30x12
50x3
80x6
80x5
80x3

Lateral raise (rest pause 15 sec rest)
30x8+8
30x8+7

pulldowns (close grip)
170x8
170x8
170x8

Bench Press (DB Flat)
REP PR 100x7
100x4

Dips
+45x8

incline cable flye
20x8 (wtf)
20x8

pushdowns
220x10
220x10
220x10
220x10

cable curls (straight bar)
160x8
160x8
160x8
160x8

Debrief

I really didn't feel in sync with this workout. I felt all over the place on this one. Too many changes to my schedule in the past week. I need to really push myself next week on those rows because I know I have more in the tank. I am proud of myself because I got 7 reps on those flat db presses.

I have alot of work ahead of me. If I plan to show I am making some serious changes I am going to have to dig deep and focus for the 2007. I did take a couple pics today but I have to borrow the cable from a friend. A few teaser pics. I WILL post them later. Stay tuned.

spirit3530 · 12-06-2006, 11:16 AM

Phase B

Workout 234 Hybrid

Squats (narrow stance full deep past parallel)
135x12
135x5
225x5
275x5
295x5
315x5

Row (T-Bar straight bar not hammer grip)
200x8
225x8
225x8

Leg Ext
260x8
260x8
260x8

Leg Curls (lying)
130x8
130x8
130x8

Pullovers (db)
85x15
85x15
85x15

lateral Raise (leaning)
30x8+8
30x8+6

Calf raises (standing)
455x12
455x12
455x12

Calf Raises (seated)
PR 195x12
195x12
195x12

Machine rows (thumbs up grip)
170x8
190x8
PR 200x8

Chins (palms facing away regular width)
x10
x10

rest time: 45 secs
Gym time: 90 min WTF
Posing: 0 min

Debrief

I spent the first 20 min waiting for a squat rack to open up

However I am not that mad because someone was actually squating today. I was determined to squat so I waited. The gym was PACKED it was almost like people were getting ready to go to the swimming pool to show teh guns and chesticals. Anyway it was a good workout I had fun. I combined the 3 days of lifting so I could keep my Upper/Lower days on the weekend. Its all good I don't think my Legs will suffer too much by not having those extra sets this week. It also felt good to have 315 on my back again... I missed it. I will probably be doing the machine thumbs up row for a few weeks while my low back continues to heal. So expect those numbers to go up. Chest and Arms tommorrow. Git er did!!!

**powerman2000** · 12-06-2006, 12:29 PM

Quote:

Originally Posted by spirit3530

I spent the first 20 min waiting for a squat rack to open up

I hate when that happens.

spirit3530 · 12-06-2006, 06:16 PM

Quote:

Originally Posted by powerman2000

I hate when that happens.

Yeah, I really don't believe in substituting the squat with Leg press especially when I actually FEEL like squating.

spirit3530 · 12-07-2006, 11:50 AM

Phase B

workout 5

incline barbell press (middle finger on hash mark)
135x10
135x5
195x8
195x8
195x8

Dip (seated alternating away and facing)
135x8
180x8
180x8
270x8
270x8
270x6

fly (Cybex machine arms straight)
70x12
90x10
90x10
90x10

curls (machine single arm elbow on top of pad)
70x8
70x8
70x6

extension (overhead cable straight bar)
180x10
200x10
200x9

pushdowns (straight bar)
220x10

curls (cable straight bar
180x10

rest time 30 secs
gym time 50 min
posing 15 min

Debrief

I changed the hand spacing on those incline presses. I think next phase I will alternate the hand spacing next phase as for right now I am going to use this one. I got a little crazy when I got on the seated dip machine. I like it, so I guess I will be using this for the rest of this phase. It was still a little packed in the gym but I still got through it.

spirit3530 · 12-09-2006, 12:05 PM

Phase B

Workout 1

Deadlifts (conv)
135x8
225x5
315x3
315x3
315x3

Shoulder Press (db)
35x8
50x5
75x8
75x6

Row (barbell reg stance and grip)
PR 265x5
265x5
265x5

Press (db flat)
95x8
95x6

Laterals (leaning)
30x8+8
30x8+6

pulldowns (palms facing face, shoulder width grip)
165x8
165x8
PR 175x7

Dip (seated plate loaded facing weight)
290x8
PR 300x6
300x5

Curls (cable straight bar)
180x10
180x8
180x8
180x8

extensions (overhead V bar)
220x8
220x8
220x8
220x8

rest time 45 sec
Gym time 60 min (its f@ckin cold)
Posing 10 min

Debrief
Good workout. I might have to lift heavier on chest and shoulder days and on upper days lift light in those areas. I don't feel as strong after having one days rest on chest arms day. So I think I may lift in the 70% range on upper day for chest and shoulders. So guestimate it should look like 85x5 65x8 on workout 1 for chest and shoulders respectfully and 80x6 for shoulders on workout 3. Lets see how that goes. I have to keep playing with it. Everything else was really good for me... Notice the deads going back up

11-26-2006, 10:27 AM	#151
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B workout 2 Squat (narrow stance feet 8 inches apart) 135x10 135x5 225x3 275x3 275x3 285x3 285x3 Leg curls (lying) PR 140x6 140x6 140x6 Leg extension 265x10 265x10 265x10 265x10 265x8 Calf raise (seated) 180x12 180x12 Leg curl (seated) 120x8 120x8 Calf Raise (standing) 455x12 455x12 455x12 Rest time 45 sec Gym time 30 min Posing 5 min Debrief I really didn't feel like working out today. My sleeping schedule is all messed up. However being the pleaser I am I couldn't bring myself to logging on and saying I missed a workout because I was "tired" so I rolled over and took a nap and went to the gym MUCH later than normal. Workout=decent __________________ 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

11-28-2006, 11:41 AM	#153
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 3 Shoulder Press (db) 30x8 50x5 65x8 65x8 65x8 Lateral Raise (leaning Rest-Pause) 30x8+8 30x8+8 chins (palms facing away) 10, 10, 8 :p pulldowns (palms facing face; shoulder width apart) 165x8 170x8 170x8 Rows (db; elbow resting on knee for support) 120x8 120x8 120x8 rows (Machine; elbows in) PR 170x8 170x8 170x8 pullovers (DB; full body on bench) 80x15 80x15 80x15 shrugs (DB; Hands at side) 105x6 105x6 Debrief I got a flu shot right before I went to the gym and halfway through the workout I almost passed out. Another light day in the gym. I am still hitting shoulders first on this day because they are a priority. I did traps last because I ... Next week I'll get it right. Db rows felt really tough for a light day. The last time I weighed in I hadn't been drinking alot of water days prior to the weighin so I think my body was depleted. I know I am really close to 200lbs I am still under 12 percent bodyfat believe it or not. So if I am doing things right, I will weigh in at 200lbs next week. __________________ 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

11-29-2006, 11:03 AM	#155
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 4 Squats (narrow stance feet together) 135x8 135x6 225x8 225x8 225x8 Leg curls (lying) 115x10 115x10 115x10 Lunges (DB; reps each leg) 65x8 65x8 65x8 Leg extension 250x12 250x12 calf raise (seated) 170x12 180x12 180x12 Leg Curl (seated) 110x10 110x10 Standing calf raise 455x12 455x12 455x12 Rest time 45 secs gym time 35 min Posing 5 min Debrief Another light day at the office. I didn't feel very comfortable doing those heels together squat but I had to finish it out. I will probably go back to the 7 -9 inch stances as my closest stance from now on. I did an extra set of lunges instead of 3 sets of Leg extensions. I weighed in at 199 this morning. That was with NO water (only 1/4 gallon yesterday ;( ) or food for 7 hours and after taking a crap. This is an all time high for me. This means that I will probably hit 200 by sunday or monday of next week SOLID. __________________ 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

11-30-2006, 10:54 AM	#156
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B workout 5 incline bb press 135x10 185x10 205x8 205x8 205x7 machine flye 115x10 115x10 115x5 90x3 curls (Machine single arm) 70x8 70x8 extension (db overhead two hand) 105x8 105x8 105x8 curls (cable two hand) 140x10 140x10 140x10 dips 10 10 10 Gym time: 25 min rest time 30 sec __________________ 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

11-30-2006, 11:04 AM	#157
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Flyin thru your workouts, as usual. __________________ 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

12-03-2006, 11:09 AM	#159
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Deadlift (conv 50-60% rep max) 135x10 135x8 225x5 275x3 275x3 275x3 Row (bent row wide grip) 245x5 245x5 255x5 Shoulder Press (db) 30x12 50x3 80x6 80x5 80x3 Lateral raise (rest pause 15 sec rest) 30x8+8 30x8+7 pulldowns (close grip) 170x8 170x8 170x8 Bench Press (DB Flat) REP PR 100x7 100x4 Dips +45x8 incline cable flye 20x8 (wtf) 20x8 pushdowns 220x10 220x10 220x10 220x10 cable curls (straight bar) 160x8 160x8 160x8 160x8 Debrief I really didn't feel in sync with this workout. I felt all over the place on this one. Too many changes to my schedule in the past week. I need to really push myself next week on those rows because I know I have more in the tank. I am proud of myself because I got 7 reps on those flat db presses. I have alot of work ahead of me. If I plan to show I am making some serious changes I am going to have to dig deep and focus for the 2007. I did take a couple pics today but I have to borrow the cable from a friend. A few teaser pics. I WILL post them later. Stay tuned. __________________ 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

12-06-2006, 11:16 AM	#160
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 234 Hybrid Squats (narrow stance full deep past parallel) 135x12 135x5 225x5 275x5 295x5 315x5 Row (T-Bar straight bar not hammer grip) 200x8 225x8 225x8 Leg Ext 260x8 260x8 260x8 Leg Curls (lying) 130x8 130x8 130x8 Pullovers (db) 85x15 85x15 85x15 lateral Raise (leaning) 30x8+8 30x8+6 Calf raises (standing) 455x12 455x12 455x12 Calf Raises (seated) PR 195x12 195x12 195x12 Machine rows (thumbs up grip) 170x8 190x8 PR 200x8 Chins (palms facing away regular width) x10 x10 rest time: 45 secs Gym time: 90 min WTF Posing: 0 min Debrief I spent the first 20 min waiting for a squat rack to open up However I am not that mad because someone was actually squating today. I was determined to squat so I waited. The gym was PACKED it was almost like people were getting ready to go to the swimming pool to show teh guns and chesticals. Anyway it was a good workout I had fun. I combined the 3 days of lifting so I could keep my Upper/Lower days on the weekend. Its all good I don't think my Legs will suffer too much by not having those extra sets this week. It also felt good to have 315 on my back again... I missed it. I will probably be doing the machine thumbs up row for a few weeks while my low back continues to heal. So expect those numbers to go up. Chest and Arms tommorrow. Git er did!!! __________________ 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

12-07-2006, 11:50 AM	#163
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B workout 5 incline barbell press (middle finger on hash mark) 135x10 135x5 195x8 195x8 195x8 Dip (seated alternating away and facing) 135x8 180x8 180x8 270x8 270x8 270x6 fly (Cybex machine arms straight) 70x12 90x10 90x10 90x10 curls (machine single arm elbow on top of pad) 70x8 70x8 70x6 extension (overhead cable straight bar) 180x10 200x10 200x9 pushdowns (straight bar) 220x10 curls (cable straight bar 180x10 rest time 30 secs gym time 50 min posing 15 min Debrief I changed the hand spacing on those incline presses. I think next phase I will alternate the hand spacing next phase as for right now I am going to use this one. I got a little crazy when I got on the seated dip machine. I like it, so I guess I will be using this for the rest of this phase. It was still a little packed in the gym but I still got through it. __________________ 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

12-09-2006, 12:05 PM	#164
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 1 Deadlifts (conv) 135x8 225x5 315x3 315x3 315x3 Shoulder Press (db) 35x8 50x5 75x8 75x6 Row (barbell reg stance and grip) PR 265x5 265x5 265x5 Press (db flat) 95x8 95x6 Laterals (leaning) 30x8+8 30x8+6 pulldowns (palms facing face, shoulder width grip) 165x8 165x8 PR 175x7 Dip (seated plate loaded facing weight) 290x8 PR 300x6 300x5 Curls (cable straight bar) 180x10 180x8 180x8 180x8 extensions (overhead V bar) 220x8 220x8 220x8 220x8 rest time 45 sec Gym time 60 min (its f@ckin cold) Posing 10 min Debrief Good workout. I might have to lift heavier on chest and shoulder days and on upper days lift light in those areas. I don't feel as strong after having one days rest on chest arms day. So I think I may lift in the 70% range on upper day for chest and shoulders. So guestimate it should look like 85x5 65x8 on workout 1 for chest and shoulders respectfully and 80x6 for shoulders on workout 3. Lets see how that goes. I have to keep playing with it. Everything else was really good for me... Notice the deads going back 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