Spirit3530 Armour of Halo Journal - Page 8

**romanaz** · 01-17-2007, 04:40 AM

congrats on the family comment. Lucky you got padded floors.

DarkFalcon · 01-17-2007, 08:28 AM

Quote:

Originally Posted by spirit3530

Phase B

Deadlifts (conv)
135x10
135x5
225x3
315x3
315x3
315x3

Shoulder Press (DB)
30x10
50x8
80x8
80x7

Row (bent)
225x5
245x5
245x5

Press (incline;DB)
75x8
85x8

Lateral raises (leaning;db)
30x8x8
30x8x7

Pulldowns (front)
175x8
180x8
180x8
180x7

dips (seated)
leaning (palms facing)
150x12
150x12
175x12
175x12
175x12
regular (palm facing down)
185x10
185x10
200x10
200x10

curls (db;alt)
45x12
45x10

fly (iso machine rear delt/fly machine)
95x12
135x12
155x12
155x12

curls (bb)
80x10
80x10

Rest time; 30 sec
gym time 80min

posing 0
stretching 0

Debrief

Well I am back in the states and I had to join this gym at my Mom's university (30 bucks one time pay and ZERO for as long as I am military). The actual weight room is kinda weak though so I spent a lot of time trying to do my normal routine but instead I had to change some things. Thats why my Gym time is so high. I only listed the exercises that I actually performed more than one set. Next week my schedule will look better because of what I learned today. Hey at least I can deadlift to my hearts content (padded floors)

side note
The family said I am much bigger than before. So its all good.

Sweet deal on the gym cost's. And doesn't it always feel great when people notice your hard work?

**powerman2000** · 01-17-2007, 08:51 AM

Glad you're home bro!

spirit3530 · 01-17-2007, 10:45 PM

Phase B

workout 2

Squats

135x10
135x5
225x3
315x3
315x3
315x3
325x3
325x3

Leg curl (lying)
110x6
130x6
140x6
PR 150x6

Leg extension
230x10
250x10
250x10
250x10
250x10

leg curl (seated)
110x8
130x8

calf raise (machine)

220x2
175x1

rest time 45 sec
gym time 30 min
bullshitting time 0
stretching 0
posing 0

Debrief

The squats felt a lot harder than last time. However after the third work set my legs felt better. Next time I will do a few more warmup sets. I guess calf raises will NOT be accomplished for the next 25 days. The machine sucks. It was one that you rest on your traps and I hate the way that feels. I would rather do mine in the smith machine with a wood block underneath. BTW I am not going to do toe raises on the leg press machine or dumbbell calf raise off a stair.

side note
Home cooking is NOT as healthy as being out in the field. TOO much oil and grease which is making me sick. I am going back to eating out of the can 60% of the time for teh mega gains.

spirit3530 · 01-17-2007, 10:49 PM

Quote:

Originally Posted by powerman2000

Glad you're home bro!

Thanks bro.

Quote:

Originally Posted by DarkFalcon

Sweet deal on the gym cost's. And doesn't it always feel great when people notice your hard work?

Yes. I was smiling from ear to ear.

Quote:

Originally Posted by romanaz

congrats on the family comment. Lucky you got padded floors

Thanks. The funny thing is that I am not deadlifting as much as I used too but I am glad when I do that it is not a problem.

spirit3530 · 01-19-2007, 08:57 PM

[size=10] Phase B [size]

Workout 3

Shoulder Press (db)
30x10
50x5
70x8
70x8

chins
x10
x10

pulldowns (close grip)
170x8
170x8
170x8

lateral raise (db)
30x8+5
30x8+5

Rows (bent)
225x8
225x8
225x8

Upright Rows (db)
25x10
[size=b22222] 30x10
30x10
30x10 [/color]

Rows (cable; close grip)
130x10
170x10
170x10
170x10

Pullovers (db)
100x15
100x14

pulldown (wide grip)
170x8

Rest time 45 sec
Gym time 40 MIN
Stretching 0
Posing 5 min
Bullshitting 0

Debrief

A light workout. It felt good though, Pumping Iron style... without the afro.

DarkFalcon · 01-20-2007, 01:58 AM

Quote:

Originally Posted by spirit3530

[size=10] Phase B [size]

Workout 3

Shoulder Press (db)
30x10
50x5
70x8
70x8

chins
x10
x10

pulldowns (close grip)
170x8
170x8
170x8

lateral raise (db)
30x8+5
30x8+5

Rows (bent)
225x8
225x8
225x8

Upright Rows (db)
25x10
[size=b22222] 30x10
30x10
30x10 [/color]

Rows (cable; close grip)
130x10
170x10
170x10
170x10

Pullovers (db)
100x15
100x14

pulldown (wide grip)
170x8

Rest time 45 sec
Gym time 40 MIN
Stretching 0
Posing 5 min
Bullshitting 0

Debrief

A light workout. It felt good though, Pumping Iron style... without the afro.

Yup gotta love those "light" 225lb bent over rows.

spirit3530 · 01-21-2007, 10:54 PM

Phase B

Workout 4&5

Squat
135x10
135x5
225x8

Leg Press (plate loaded)
270x8
450x8
450x8

Lunges (db;alternating reps per leg)
PR
75x10
75x10

Leg curl (lying)
150x8
150x8

Press (incline; bb)
135x10
185x10

Press (incline; db)
75x10
75x10

fly (incline; db)
35x8
35x8

fly (reardelt/fly machine)
150x12
150x12

dips
bwx10
bwx10

dip (machine)
175x8

curl (db; alt)
45x8
45x8

curl (hammer)
50x10
50x10

curl (conc; standing)
60x10
60x10

Close grip Bench
135x10
155x10
155x10

Calf raise (leg press)
270x20
270x20
270x20

Rest time 45 secs
gym time 90 min ya'rly
bullshitting time 0
stretching 0
Posing 5 min

Debrief

Nice. I probably had some other PR's in there but I didn't bother to look. Legs feel weird these days. I went to the leg press for a change up. I felt a LOT of stress in the quads. Nice change up. I think maybe I should increase the volume for everything.

spirit3530 · 01-21-2007, 10:56 PM

Quote:

Originally Posted by DarkFalcon

Yup gotta love those "light" 225lb bent over rows.

LOL

spirit3530 · 01-24-2007, 01:35 AM

Phase B

Workout 1

Shoulder Press (db)
30x10
30x5
50x8
80x6
80x6

rack deadlifts
135x8
225x8
225x8

rows (bent)
225x5
245x5
245x5

lateral raise (leaning)
35x8+8
35x8+8

press (db;flat)
50x8
70x8
80x8
90x7

fly (flat; db)
40x12

fly (reardelt/fly machine)
155x12

pulldowns (outside shoulder width)
170x8
175x8
175x8

row(close grip; seated)
170x8

curls (incline;db)
40x8

curls (seated; db)
40x8

curls (bb)
70x8
80x8

close grip bench
185x8
185x5 (shoulder was hurting)

Dips(bw)
x10
x10
x10

rest time 45 sec
gym time 50 min
posing 0
stretching 0
bullshiting time 0

Debrief
Nice workout. I think the pulldowns are doing something for my lats.

spirit3530 · 01-24-2007, 11:04 PM

Phase B

WOrkout 2

Squats (front)
115x10
135x5
185x3
205x3
225x3
225x3
235x3
245x3
245x2

Leg curls (lying)
140x6
150x6
150x6

Leg extensions (toes facing each other)
240x12
240x12
240x12
240x12
240x12

Calf raise (leg press; toes facing each other )
270x15
270x15
270x15
270x15
270x15

rest time 45 secs
gym time 25 min
bullshitting time 0
posing 5 min
stretching 0

Debrief
Well its time to make some changes. I am bored so now I am back to front squats again and toes facing Leg extensions. For some reason the high reps were really killing me on the 3 set of each exercise. Its all good because I know my legs are gonna love it.

spirit3530 · 01-27-2007, 12:49 AM

Phase B

workout 3

Shoulder Press (db
25x12
50x5
70x10
70x8

Lateral raise (db; Leaning)
35x8+8
35x8+8

upright Rows (db)
PR 45x8
45x8

chins (wide grip)
x10

pulldowns (widegrip)
170x8
170x8

Pulldowns (hammer)
170x6
170x6

rows (cable; hammer)
155x8
170x8
170x8
170x8

rows (db)
100x8
100x8
100x8

pulldowns (undergrip; shoulder width)
170x7

rest time 45 sec
gym time 50 min
posing 5 min
stretching 0
bullshitting time 0

Debrief
Everything felt heavy ??? Maybe I shouldn't eat and then wait 5 hours
before going to the gym. Its a good think I still had my workout drink
though.

spirit3530 · 01-29-2007, 06:33 AM

[size] Phase B [/size]

workout 4&5

Squats (front)

135x8
135x5
225x5

Leg press (feet shoulder width apart)
450x10
450x10
Leg press (feet wide stance)
450x10
Leg Press (feet together)
450x10

Leg curls (lying)
150x8
150x8
150x8

Leg Extension
265x10
265x10
260x10

Press (Incline; 70-75 degree; db)
80x8
80x5

fly (incline; 70-75 degree; db)
40x10
40x10

fly (machine)
150x12
160x12

dips
bwx10
bwx10

dips (dip machine)
170x8
170x8
170x10

curls (incline; db)
40x10
40x10

extension (overhead; single db)
35x10

curls (barbell)
90x8
90x8

close grip bench
135x10
155x8

curls (concentration; standing)
60x10
60x12

rest time: 45 sec
gym time: 90 min
bullshitting time: 25 min
stretching; 0
posing: 0

Debrief
Front Squats felt REALLY heavy today. I really hate the atmoshpere and equipment at this gym. I was wearing an Air Force shirt today so when I was doing my CC curls somepeople started asking me about my workout and what i did for the Air Force. Note to self....

DarkFalcon · 01-29-2007, 10:48 PM

Your waiting 5 hours before your last meal and hitting the gym? Am I reading that wrong?

01-17-2007, 08:51 AM	#213
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Glad you're home bro! __________________ 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

01-17-2007, 10:45 PM	#214
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B workout 2 Squats 135x10 135x5 225x3 315x3 315x3 315x3 325x3 325x3 Leg curl (lying) 110x6 130x6 140x6 PR 150x6 Leg extension 230x10 250x10 250x10 250x10 250x10 leg curl (seated) 110x8 130x8 calf raise (machine) 220x2 175x1 rest time 45 sec gym time 30 min bullshitting time 0 stretching 0 posing 0 Debrief The squats felt a lot harder than last time. However after the third work set my legs felt better. Next time I will do a few more warmup sets. I guess calf raises will NOT be accomplished for the next 25 days. The machine sucks. It was one that you rest on your traps and I hate the way that feels. I would rather do mine in the smith machine with a wood block underneath. BTW I am not going to do toe raises on the leg press machine or dumbbell calf raise off a stair. side note Home cooking is NOT as healthy as being out in the field. TOO much oil and grease which is making me sick. I am going back to eating out of the can 60% of the time for teh mega gains. __________________ 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

01-19-2007, 08:57 PM	#216
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	[size=10] Phase B [size] Workout 3 Shoulder Press (db) 30x10 50x5 70x8 70x8 chins x10 x10 pulldowns (close grip) 170x8 170x8 170x8 lateral raise (db) 30x8+5 30x8+5 Rows (bent) 225x8 225x8 225x8 Upright Rows (db) 25x10 [size=b22222] 30x10 30x10 30x10 [/color] Rows (cable; close grip) 130x10 170x10 170x10 170x10 Pullovers (db) 100x15 100x14 pulldown (wide grip) 170x8 Rest time 45 sec Gym time 40 MIN Stretching 0 Posing 5 min Bullshitting 0 Debrief A light workout. It felt good though, Pumping Iron style... without the afro. __________________ 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

01-21-2007, 10:54 PM	#218
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 4&5 Squat 135x10 135x5 225x8 Leg Press (plate loaded) 270x8 450x8 450x8 Lunges (db;alternating reps per leg) PR 75x10 75x10 Leg curl (lying) 150x8 150x8 Press (incline; bb) 135x10 185x10 Press (incline; db) 75x10 75x10 fly (incline; db) 35x8 35x8 fly (reardelt/fly machine) 150x12 150x12 dips bwx10 bwx10 dip (machine) 175x8 curl (db; alt) 45x8 45x8 curl (hammer) 50x10 50x10 curl (conc; standing) 60x10 60x10 Close grip Bench 135x10 155x10 155x10 Calf raise (leg press) 270x20 270x20 270x20 Rest time 45 secs gym time 90 min ya'rly bullshitting time 0 stretching 0 Posing 5 min Debrief Nice. I probably had some other PR's in there but I didn't bother to look. Legs feel weird these days. I went to the leg press for a change up. I felt a LOT of stress in the quads. Nice change up. I think maybe I should increase the volume for 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

01-24-2007, 01:35 AM	#220
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B Workout 1 Shoulder Press (db) 30x10 30x5 50x8 80x6 80x6 rack deadlifts 135x8 225x8 225x8 rows (bent) 225x5 245x5 245x5 lateral raise (leaning) 35x8+8 35x8+8 press (db;flat) 50x8 70x8 80x8 90x7 fly (flat; db) 40x12 fly (reardelt/fly machine) 155x12 pulldowns (outside shoulder width) 170x8 175x8 175x8 row(close grip; seated) 170x8 curls (incline;db) 40x8 curls (seated; db) 40x8 curls (bb) 70x8 80x8 close grip bench 185x8 185x5 (shoulder was hurting) Dips(bw) x10 x10 x10 rest time 45 sec gym time 50 min posing 0 stretching 0 bullshiting time 0 Debrief Nice workout. I think the pulldowns are doing something for my lats. __________________ 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

01-24-2007, 11:04 PM	#221
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B WOrkout 2 Squats (front) 115x10 135x5 185x3 205x3 225x3 225x3 235x3 245x3 245x2 Leg curls (lying) 140x6 150x6 150x6 Leg extensions (toes facing each other) 240x12 240x12 240x12 240x12 240x12 Calf raise (leg press; toes facing each other ) 270x15 270x15 270x15 270x15 270x15 rest time 45 secs gym time 25 min bullshitting time 0 posing 5 min stretching 0 Debrief Well its time to make some changes. I am bored so now I am back to front squats again and toes facing Leg extensions. For some reason the high reps were really killing me on the 3 set of each exercise. Its all good because I know my legs are gonna love 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

01-27-2007, 12:49 AM	#222
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase B workout 3 Shoulder Press (db 25x12 50x5 70x10 70x8 Lateral raise (db; Leaning) 35x8+8 35x8+8 upright Rows (db) PR 45x8 45x8 chins (wide grip) x10 pulldowns (widegrip) 170x8 170x8 Pulldowns (hammer) 170x6 170x6 rows (cable; hammer) 155x8 170x8 170x8 170x8 rows (db) 100x8 100x8 100x8 pulldowns (undergrip; shoulder width) 170x7 rest time 45 sec gym time 50 min posing 5 min stretching 0 bullshitting time 0 Debrief Everything felt heavy ??? Maybe I shouldn't eat and then wait 5 hours before going to the gym. Its a good think I still had my workout drink though. __________________ 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

01-29-2007, 06:33 AM	#223
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	[size] Phase B [/size] workout 4&5 Squats (front) 135x8 135x5 225x5 Leg press (feet shoulder width apart) 450x10 450x10 Leg press (feet wide stance) 450x10 Leg Press (feet together) 450x10 Leg curls (lying) 150x8 150x8 150x8 Leg Extension 265x10 265x10 260x10 Press (Incline; 70-75 degree; db) 80x8 80x5 fly (incline; 70-75 degree; db) 40x10 40x10 fly (machine) 150x12 160x12 dips bwx10 bwx10 dips (dip machine) 170x8 170x8 170x10 curls (incline; db) 40x10 40x10 extension (overhead; single db) 35x10 curls (barbell) 90x8 90x8 close grip bench 135x10 155x8 curls (concentration; standing) 60x10 60x12 rest time: 45 sec gym time: 90 min bullshitting time: 25 min stretching; 0 posing: 0 Debrief Front Squats felt REALLY heavy today. I really hate the atmoshpere and equipment at this gym. I was wearing an Air Force shirt today so when I was doing my CC curls somepeople started asking me about my workout and what i did for the Air Force. Note to self.... __________________ 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

01-29-2007, 10:48 PM	#224
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Your waiting 5 hours before your last meal and hitting the gym? Am I reading that wrong?

01-30-2007, 02:39 AM	#225
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28