Spirit3530 Armour of Halo Journal - Page 7

spirit3530 · 12-20-2006, 11:27 AM

Phase B

Workout 4

Squats (heels 10 inches apart; below parallel)
135x10
135x5
225x3
PR 315x8
315x6
315x8

Lunges (DB; alternating leg; repetitions each leg)
PR 70x10
70x10

Leg Curls (Lying)
110x10
110x10
110x10

Leg Extensions
250x8
250x8
250x8

Calf raise (seated)
180x15
190x10
190x10
190x10
190x10

Leg Curl (seated)
110x8
110x8

Rest time: 45 secs
Gym time: 45 min
Posing: 0
Bullshitting time: between every exercise

Debrief
Why does it take so long to get warmed up. That pisses me off. I felt warm by the time I got to the end of lunges. I was still dragging @ss even though I slept 7 hours today. I did go to sleep much later than normal but I had to watch the movie INVINCIBLE. I went to sleep right after it was over... Fight EAGLES Fight...

Workout sucked energy wise.

spirit3530 · 12-20-2006, 11:30 AM

Quote:

Originally Posted by davtown

Well I don't really post in here, but I definitely enjoy reading your workouts! Always strong and intense, consistent PRs... I love the addition of BS time in your calculations

Keep at it bro, that dip PR is yours!

Thanks man. Glad to know that others can get something from this log. Feel free to stop in anytime.

spirit3530 · 12-21-2006, 10:55 AM

Phase B

Workout 5

Press (flat; db)
35x8
50x8
80x3
PR 100x8
100x7
100x4

Dip (weighted; Goal PR attempt 120x3)
120x2 Fail

Fly (machine; arms straight)
100x10
100x10
100x10

Press (Incline; Hammer Strength Plate loaded ISO; weight per side)
90x12
90x12
90x12

Pressdowns (V-bar;cable)
PR 210x10
210x10
210x10

Extension (overhead; cable)
210x10
210x10

Curls (db; Alternating)
50x8
50x8

Curls (camber bar; cable)
170x8
PR 190x8
190x8

Debrief
Fun... Goal PR attempt fail...lost a 1/4 inch of my waist... an experience for all to see...

spirit3530 · 12-23-2006, 11:06 AM

Phase B

Workout 1

Dead (conv)
135x8
225x3
315x3
365x3
385x3

Press (decline; bb)
135x8
225x5
225x4

Row (barbell; bentover )
245x5
PR 265x5
265x5

Press (shoulder; DB)
65x8
65x8
65x8

Pulldowns (wide grip; regular bar)
175x8
PR 180x8
180x8

crossover (cable; upward)
25x8

fly (cable; flat bench)
45x8
45x7

Extension (overhead; cable)
200x8
200x8

Curls (alt; db)
55x7
55x6

rest time 1 min sometimes and 45 sec others

Gym time 55 min

Bullshitting time: 0 ...but depends how you look at it see above
Posing 0

Debrief
What a crappy feeling workout. That will teach me to stay up too late and NOT F#CKIN eat. I didn't even have energy to pose. The quality of this workout was compromised when I made bad decisions in the prior 15 hours.

Decline bb press hurt my shoulders more than anything. I don't know if I will do it again. Maybe it was my body today or something. We'll see. Deads still on the move to normalcy.

**romanaz** · 12-23-2006, 09:06 PM

word, staying up late doesn't help

lol

now, learn and DONT DO IT AGAIN OR ELSE

spirit3530 · 12-27-2006, 11:45 AM

Phase B

Workout 3

Press (db, Shoulder)
30x10
50x5
70x1
85x7
85x5
80x4

Lateral Raise (db, leaning)
35x8x8
35x8x5

Shrugs (hammer strength, weight per side, hold at top)
135x10
150x10

Pulldowns (cable, straight bar, wide grip)
100x8
150x3
175x8
175x7
175x8

Pulldown (cable, close grip)
175x6
175x6
175x6

Rows (t-bar, hammer grip)
225x6
225x6
225x6

Row (machine Row, straight bar)
190x8
190x8
190x8

Pullovers
100x15
100x14

Rest time 45 secs
Gym time 60 min
Bull$hitting time: 4 min
Posing 0
Stretching 15min

Debrief
Well it was a pretty good workout. I had someone working out with me so even though I had ALOT of energy today I still had to have 45 sec rest. Pretty much back to back, however taking the weights off and on cause a few more minutes to the workout.

spirit3530 · 12-27-2006, 11:54 AM

Quote:

Originally Posted by romanaz

word, staying up late doesn't help

lol

now, learn and DONT DO IT AGAIN OR ELSE

Werd

**powerman2000** · 12-27-2006, 12:36 PM

Quote:

Originally Posted by spirit3530

Rest time 45 secs
Gym time 60 min
Bull$hitting time: 4 min
Posing 0
Stretching 15min

lol

spirit3530 · 12-28-2006, 12:23 PM

Phase B

Workout 4

Squats (barbell; heels 10 in apart)
135x10
135x10
225x3
315x1
335x3
335x3
315x6
315x4

leg curls (lying)
130x8
135x8
140x8

leg extensions
230x12
230x12
230x12
230x12
250x12

calf raise (seated)
150x10
150x10
195x10

leg curls (seated)
110x6
110x6
110x6

calf raise (standing)
465x12
465x12
465x12
465x12

Rest time: 45 secs
Gym time: 60 min
Bullsh!tting: Time 0
Posing: 5 min
workout partner: yes
stretching 3 min
Debrief

Decent. I tried to lift the 315lb squat for 8 reps but my body/mind weren't having it. Next week when I do my poundages CORRECTLY I will be able to do it.

spirit3530 · 12-29-2006, 04:05 PM

Phase B

Workout 5

Press (flat; DB)
35x12
50x10
75x1
100x6
100x6
100x6

Crossovers (cable; incline bench)
40x8

Flye (machine)
95x12
100x10
100x10

Press (Plate loaded; incline ISO)
90x12
90x10
90x7

Curls (db; Alt)
50x8
50x8

Curls (db; hammer; alt)
60x8
60x8

Extensions (db; seated overhead)
105x12
105x12

Pressdowns (cable; V handle)
200x10
200x10

rest time: 45 secs
gym time: 65 min
Bullshitting time: 15 min
Wo Partner: yes
Posing: 10 mins
Stretching: 15 mins

Debrief

Good workout. No PR's but it was still good. I managed to get 10 mins good posing in today as well.

**romanaz** · 12-29-2006, 04:24 PM

bs time, cheesh thats what u get for having a workout partner

DarkFalcon · 12-29-2006, 08:40 PM

Are you going in a contest this year bro?

spirit3530 · 12-31-2006, 04:59 AM

Phase B

Workout 1: LAST WORKOUT OF 2006

Press (incline; db; light)
35x12
50x10
65x12
65x12
65x12

deadlift (conv)
135x10
225x3
315x5
365x5
365x5

Shoulder Press (smith machine; btn)
105x8
125x8
125x8

Row (barbell)
245x5
245x5
245x5

flye (machine; straight arm)
90x12
90x12
90x12

pulldowns (wide grip)
175x8
180x8
180x8

row (machine; thumbs up grip)
190x8

lateral raise (leaning; db)
35x8+5
35x8+5

extensions (cable; overhead; v handle)
200x10
200x10

pushdowns
240x12
240x12

curls (cable; camber bar)
160x10
160x10
160x10

curls (preacher; single arm)
45x6
45x6

crunches (30 sec rest)
4x15

Rest time: 45 sec
gym time: 55 min
bullshitting time: 1 min

Stretching: 10 mins
Posing: 10 min

Debrief

Good workout. I felt kinda broken down because I don't usually workout at this time. I am usually asleep

Got a new exercise from the (don't use this exercise unless you want to hurt your body) list. By the time I got to biceps my body wanted to quit. I started yawning. I pressed on and finished everything. Posing and stretching went pretty good today, lots more control and more limber than I have been in a long time.

spirit3530 · 12-31-2006, 05:21 AM

Quote:

Originally Posted by DarkFalcon

Are you going in a contest this year bro?

Well I was thinking of sneaking in the IMPC 2007 this year. SHHHHHHH don't tell anyone

Quote:

Originally Posted by romanaz

bs time, cheesh thats what u get for having a workout partner

Yeah I know. Its all good. I still get my workout in.

12-20-2006, 11:27 AM	#181
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 4 Squats (heels 10 inches apart; below parallel) 135x10 135x5 225x3 PR 315x8 315x6 315x8 Lunges (DB; alternating leg; repetitions each leg) PR 70x10 70x10 Leg Curls (Lying) 110x10 110x10 110x10 Leg Extensions 250x8 250x8 250x8 Calf raise (seated) 180x15 190x10 190x10 190x10 190x10 Leg Curl (seated) 110x8 110x8 Rest time: 45 secs Gym time: 45 min Posing: 0 Bullshitting time: between every exercise Debrief Why does it take so long to get warmed up. That pisses me off. I felt warm by the time I got to the end of lunges. I was still dragging @ss even though I slept 7 hours today. I did go to sleep much later than normal but I had to watch the movie INVINCIBLE. I went to sleep right after it was over... Fight EAGLES Fight... Workout sucked energy wise. __________________ 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

12-21-2006, 10:55 AM	#183
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 5 Press (flat; db) 35x8 50x8 80x3 PR 100x8 100x7 100x4 Dip (weighted; Goal PR attempt 120x3) 120x2 Fail Fly (machine; arms straight) 100x10 100x10 100x10 Press (Incline; Hammer Strength Plate loaded ISO; weight per side) 90x12 90x12 90x12 Pressdowns (V-bar;cable) PR 210x10 210x10 210x10 Extension (overhead; cable) 210x10 210x10 Curls (db; Alternating) 50x8 50x8 Curls (camber bar; cable) 170x8 PR 190x8 190x8 Debrief Fun... Goal PR attempt fail...lost a 1/4 inch of my waist... an experience for all to see... __________________ 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

12-23-2006, 11:06 AM	#184
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 1 Dead (conv) 135x8 225x3 315x3 365x3 385x3 Press (decline; bb) 135x8 225x5 225x4 Row (barbell; bentover ) 245x5 PR 265x5 265x5 Press (shoulder; DB) 65x8 65x8 65x8 Pulldowns (wide grip; regular bar) 175x8 PR 180x8 180x8 crossover (cable; upward) 25x8 fly (cable; flat bench) 45x8 45x7 Extension (overhead; cable) 200x8 200x8 Curls (alt; db) 55x7 55x6 rest time 1 min sometimes and 45 sec others Gym time 55 min Bullshitting time: 0 ...but depends how you look at it see above Posing 0 Debrief What a crappy feeling workout. That will teach me to stay up too late and NOT F#CKIN eat. I didn't even have energy to pose. The quality of this workout was compromised when I made bad decisions in the prior 15 hours. Decline bb press hurt my shoulders more than anything. I don't know if I will do it again. Maybe it was my body today or something. We'll see. Deads still on the move to normalcy. __________________ 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

12-27-2006, 11:45 AM	#186
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 3 Press (db, Shoulder) 30x10 50x5 70x1 85x7 85x5 80x4 Lateral Raise (db, leaning) 35x8x8 35x8x5 Shrugs (hammer strength, weight per side, hold at top) 135x10 150x10 Pulldowns (cable, straight bar, wide grip) 100x8 150x3 175x8 175x7 175x8 Pulldown (cable, close grip) 175x6 175x6 175x6 Rows (t-bar, hammer grip) 225x6 225x6 225x6 Row (machine Row, straight bar) 190x8 190x8 190x8 Pullovers 100x15 100x14 Rest time 45 secs Gym time 60 min Bull$hitting time: 4 min Posing 0 Stretching 15min Debrief Well it was a pretty good workout. I had someone working out with me so even though I had ALOT of energy today I still had to have 45 sec rest. Pretty much back to back, however taking the weights off and on cause a few more minutes to the workout. __________________ 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

12-28-2006, 12:23 PM	#189
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 4 Squats (barbell; heels 10 in apart) 135x10 135x10 225x3 315x1 335x3 335x3 315x6 315x4 leg curls (lying) 130x8 135x8 140x8 leg extensions 230x12 230x12 230x12 230x12 250x12 calf raise (seated) 150x10 150x10 195x10 leg curls (seated) 110x6 110x6 110x6 calf raise (standing) 465x12 465x12 465x12 465x12 Rest time: 45 secs Gym time: 60 min Bullsh!tting: Time 0 Posing: 5 min workout partner: yes stretching 3 min Debrief Decent. I tried to lift the 315lb squat for 8 reps but my body/mind weren't having it. Next week when I do my poundages CORRECTLY I will be able to do 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

12-29-2006, 04:05 PM	#190
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 5 Press (flat; DB) 35x12 50x10 75x1 100x6 100x6 100x6 Crossovers (cable; incline bench) 40x8 Flye (machine) 95x12 100x10 100x10 Press (Plate loaded; incline ISO) 90x12 90x10 90x7 Curls (db; Alt) 50x8 50x8 Curls (db; hammer; alt) 60x8 60x8 Extensions (db; seated overhead) 105x12 105x12 Pressdowns (cable; V handle) 200x10 200x10 rest time: 45 secs gym time: 65 min Bullshitting time: 15 min Wo Partner: yes Posing: 10 mins Stretching: 15 mins Debrief Good workout. No PR's but it was still good. I managed to get 10 mins good posing in today as well. __________________ 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

12-29-2006, 08:40 PM	#192
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Are you going in a contest this year bro?

12-31-2006, 04:59 AM	#193
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 1: LAST WORKOUT OF 2006 Press (incline; db; light) 35x12 50x10 65x12 65x12 65x12 deadlift (conv) 135x10 225x3 315x5 365x5 365x5 Shoulder Press (smith machine; btn) 105x8 125x8 125x8 Row (barbell) 245x5 245x5 245x5 flye (machine; straight arm) 90x12 90x12 90x12 pulldowns (wide grip) 175x8 180x8 180x8 row (machine; thumbs up grip) 190x8 lateral raise (leaning; db) 35x8+5 35x8+5 extensions (cable; overhead; v handle) 200x10 200x10 pushdowns 240x12 240x12 curls (cable; camber bar) 160x10 160x10 160x10 curls (preacher; single arm) 45x6 45x6 crunches (30 sec rest) 4x15 Rest time: 45 sec gym time: 55 min bullshitting time: 1 min Stretching: 10 mins Posing: 10 min Debrief Good workout. I felt kinda broken down because I don't usually workout at this time. I am usually asleep Got a new exercise from the (don't use this exercise unless you want to hurt your body) list. By the time I got to biceps my body wanted to quit. I started yawning. I pressed on and finished everything. Posing and stretching went pretty good today, lots more control and more limber than I have been in a long time. __________________ 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

01-02-2007, 03:27 AM	#195