Spirit3530 Armour of Halo Journal - Page 9

spirit3530 · 02-14-2007, 03:29 AM

Quote:

Originally Posted by DarkFalcon

Missed these before bro, looking awesome!

You really seem to be thickening up! :clapping:

Thanks bruh. I have a long way to go to meet my critical eye but I am please to have come so far. One of these days I will post some pics of me in 2004 at 159. You wiill be suprised.

DarkFalcon · 02-14-2007, 05:47 AM

Quote:

Originally Posted by spirit3530

Thanks bruh. I have a long way to go to meet my critical eye but I am please to have come so far. One of these days I will post some pics of me in 2004 at 159. You wiill be suprised.

Ya do! I like seeing guys that came from the same direction as I did. SKINNY!

I started out at 142 and pretty much no muscle left. I'll post a pic on day too.

spirit3530 · 02-16-2007, 07:19 AM

Phase A

Workout 4

Squats (front; crossed arms)
135x10
135x5
135x5
135x5
225x3
245x3

Squat (plate loaded; hack squat; shoulder width; middle of sled)
300x8
300x8
300x8
300x8

Leg extension
255x8
255x8
255x8

leg curl (seated)
130x8
130x8
130x8

calf raise (seated)
170x8
170x8
170x10
170x10
170x10

gym time 27 min
rest time 45 secs
bs time 2 or 3 mins daydreaming
posing 0

Debrief

Decent workout. It felt like I hadn't done legs in a long time. Front squats felt weird at first but when I warmed up things were better. I was gonna go for a PR so I tried some thing different. I put on the safety bars in the rack. Bad mistake. I couldn't focus on my form because I kept thinking about not hitting the bars. I adjusted them 3 times after the last time I said f3ck it and called it a day. I didn't feel like racking 400+ lbs on the smith machine for standing calf raises so I did 5 sets of seated calf raises.

spirit3530 · 02-16-2007, 07:22 AM

Quote:

Originally Posted by DarkFalcon

Ya do! I like seeing guys that came from the same direction as I did. SKINNY!

I started out at 142 and pretty much no muscle left. I'll post a pic on day too.

159lbs ...

**powerman2000** · 02-16-2007, 07:26 AM

Quote:

Originally Posted by spirit3530

Leg extension
255x8
255x8
255x8

I always get so frickin jealous when I see guys that can still do this kind of weight on leg extensions because their knees aren't trashed like mine.

DarkFalcon · 02-16-2007, 09:46 PM

Quote:

Originally Posted by spirit3530

159lbs ...

Awesome change bro! :clapping: You can see all the hard work had paid off.

spirit3530 · 02-19-2007, 01:41 PM

Phase C

workout 1

deadlifts (sumo; double overhand)
135x3
225x3
315x3
360x3
380x3 over under

Rows (bent; regular stance and angle)
225x8
225x8
225x8

Press (incline; barbell; wide grip two finger grip outside outer hashmark)
135x12
135x12
155x12
155x12
155x11 LOL

Pec deck
90x12
90x12
90x12

pullovers (db)
105x10
105x10
105x10

upright rows (db)
50x8
50x8
60x8

lateral raise (leaning)
30x8

Curls (hammer; cross body)
60x8
60x8

dips (plate loaded)
125x10
300x8
300x8
300x8
300x6

Curls (incline)
45x8
45x8

gym time 55 min
rest time 45 sec
posing 10 min

Debrief

Nice to be getting back to Phase C. I am going to work my deads back up to my previous numbers. Gonna row to get a big back... ya heard me. Incline presses weren't to exciting but I did enjoy going back to wide grip. I went light because I wanted to. Db upright rows were put in place of shoulder pressing because I want to save the pressing for my actual shoulder day.

spirit3530 · 02-19-2007, 01:49 PM

Quote:

Originally Posted by DarkFalcon

Awesome change bro! :clapping: You can see all the hard work had paid off.

Thanks. I wish chest was my best bodypart though

Now I have to put most of my focus on it

Quote:

Originally Posted by powerman2000

I always get so frickin jealous when I see guys that can still do this kind of weight on leg extensions because their knees aren't trashed like mine.

Well I am trying to save mine so I will be careful on that note.

You may not be able to lift the way you used to but you can still get a good workout in if you stay within your limitatations. Just stay healthy brotha.

BiGgYmRaT · 02-22-2007, 05:19 AM

I think its bout time you change that avatar to one of the cooler ones you got!

spirit3530 · 02-24-2007, 08:15 AM

Quote:

Originally Posted by BiGgYmRaT

I think its bout time you change that avatar to one of the cooler ones you got!

I don't know if this is the best one I have but its a start. Good to see that you are a live a kicking. Now that I know where you are stomping I will stop by more often.

DarkFalcon · 02-24-2007, 09:27 PM

Quote:

Originally Posted by spirit3530

I don't know if this is the best one I have but its a start. Good to see that you are a live a kicking. Now that I know where you are stomping I will stop by more often.

You guys have the dualing double bi's going now.

spirit3530 · 02-25-2007, 02:15 AM

Phase C

workout 5

Press (flat; db)
50x12
70x6
105x4
105x4

press (incline; barbell; grip 1/2 inch outside farthest power ring)
135x12
155x10
155x10
155x8 LMAO

pec deck
90x10
90x10

fly (incline; db)
40x10
40x10

pressdown (cable;v handle)
220x8

pushdowns (cable v handle)
220x12
220x12

curls (camber bar)
70x10
80x10

extension (lying; camber bar behind head)
80x10
80x10

curls (concentration; arnold style)
60x10
60x10

dips (plate loaded machine)
200x10
200x10

gym time 50 min
bs time 10 min
rest time 45 secs
posing 5 min

Debrief

Everything was deliberate and slow. Its almost if I could feel the fibers in the target area working. Yeah it sucks to be doing 155 on the incline but I think this is important for me. I have to get that mind muscle connection much better to stimulate my upper chest much better. I have lifted 235 on the incline for reps and i probably could be at 250 by now but what would be the point if my chest looked flat. My upper outer pecs and my lower pecs are coming in nicely but that illusive line down the middle is the missing piece to my puzzle. I have learned also that incline barbell wide presses are what works for me. If I do them with a standard grip I don't feel anything in my chest only shoulders and triceps. I also know I am still not going to go real heavy on lying extensions again. I think 80lbs is the highest i need to go on this exercise for a while. I will be using mind strength to make this exercise harder and also will be putting it late in my workout to also make it harder. Machine dips are a keeper of course for multiple reasons. I will alternate heavy and light days though.

CHEST 07 ftw. Outstanding workout
+focus xt and green mag

spirit3530 · 02-25-2007, 02:17 AM

Quote:

Originally Posted by DarkFalcon

You guys have the dualing double bi's going now.

Yeah when he puts his front double bi as his avatar i will put my rear double bi

I win by default because I am older

spirit3530 · 02-27-2007, 09:58 AM

Phase C

Workout 1

Deadlifts (sumo; double overhand)
135x4
225x3
315x3
360x3
370x3

Rows (barbell;regular grip )
225x10
225x10

Press (incline; db)
45x10
70x10
75x10

Lat shrugs (incline bench)
75x10
75x10

Press (incline; barbell; hands oustide power ring one inch)
155x10
165x10

Upright rows (db; inverted V style)
50x8
50x8

Lateral raise (leaning; db)
30x8+8
30x8+6

Flyes {Cable; incline bench)
30x10
30x10

Flye (db; inlcine)
40x10

Pullover (db)
105x10

Pulldowns (close grip; hammer)
175x10
175x10

Pushdowns
220x12
220x12

Curls (incline)
40x10
40x10

Extensions (db; overhead)
105x10
105x10

Curls (camber bar)
70x10
80x10

Gym time 55 min
Rest time 45 sec
Posing 3 min

Debrief

The whole workout felt pretty good. The highlight at the end was camber bar curls. I think I haven’t been hitting the short of my biceps very much lately. I noticed a new sensation today in my biceps. Last workout I did my curls a little faster than this time. I really slow them down and focused on contracting the muscle hard from extension to contraction. Chest work was same as last time. Lat shrugs... Well I don't know. I will try them a few more times but old favorites like pullovers and close grip hammer pulldowns are still staples for me. I will lower the weight on the lat shrugs and just add them for more volume

02-16-2007, 07:19 AM	#243
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase A Workout 4 Squats (front; crossed arms) 135x10 135x5 135x5 135x5 225x3 245x3 Squat (plate loaded; hack squat; shoulder width; middle of sled) 300x8 300x8 300x8 300x8 Leg extension 255x8 255x8 255x8 leg curl (seated) 130x8 130x8 130x8 calf raise (seated) 170x8 170x8 170x10 170x10 170x10 gym time 27 min rest time 45 secs bs time 2 or 3 mins daydreaming posing 0 Debrief Decent workout. It felt like I hadn't done legs in a long time. Front squats felt weird at first but when I warmed up things were better. I was gonna go for a PR so I tried some thing different. I put on the safety bars in the rack. Bad mistake. I couldn't focus on my form because I kept thinking about not hitting the bars. I adjusted them 3 times after the last time I said f3ck it and called it a day. I didn't feel like racking 400+ lbs on the smith machine for standing calf raises so I did 5 sets of seated calf raises. __________________ 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

02-19-2007, 01:41 PM	#247
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 1 deadlifts (sumo; double overhand) 135x3 225x3 315x3 360x3 380x3 over under Rows (bent; regular stance and angle) 225x8 225x8 225x8 Press (incline; barbell; wide grip two finger grip outside outer hashmark) 135x12 135x12 155x12 155x12 155x11 LOL Pec deck 90x12 90x12 90x12 pullovers (db) 105x10 105x10 105x10 upright rows (db) 50x8 50x8 60x8 lateral raise (leaning) 30x8 Curls (hammer; cross body) 60x8 60x8 dips (plate loaded) 125x10 300x8 300x8 300x8 300x6 Curls (incline) 45x8 45x8 gym time 55 min rest time 45 sec posing 10 min Debrief Nice to be getting back to Phase C. I am going to work my deads back up to my previous numbers. Gonna row to get a big back... ya heard me. Incline presses weren't to exciting but I did enjoy going back to wide grip. I went light because I wanted to. Db upright rows were put in place of shoulder pressing because I want to save the pressing for my actual shoulder 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

02-22-2007, 05:19 AM	#249
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 7	I think its bout time you change that avatar to one of the cooler ones you got! __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-25-2007, 02:15 AM	#252
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C workout 5 Press (flat; db) 50x12 70x6 105x4 105x4 press (incline; barbell; grip 1/2 inch outside farthest power ring) 135x12 155x10 155x10 155x8 LMAO pec deck 90x10 90x10 fly (incline; db) 40x10 40x10 pressdown (cable;v handle) 220x8 pushdowns (cable v handle) 220x12 220x12 curls (camber bar) 70x10 80x10 extension (lying; camber bar behind head) 80x10 80x10 curls (concentration; arnold style) 60x10 60x10 dips (plate loaded machine) 200x10 200x10 gym time 50 min bs time 10 min rest time 45 secs posing 5 min Debrief Everything was deliberate and slow. Its almost if I could feel the fibers in the target area working. Yeah it sucks to be doing 155 on the incline but I think this is important for me. I have to get that mind muscle connection much better to stimulate my upper chest much better. I have lifted 235 on the incline for reps and i probably could be at 250 by now but what would be the point if my chest looked flat. My upper outer pecs and my lower pecs are coming in nicely but that illusive line down the middle is the missing piece to my puzzle. I have learned also that incline barbell wide presses are what works for me. If I do them with a standard grip I don't feel anything in my chest only shoulders and triceps. I also know I am still not going to go real heavy on lying extensions again. I think 80lbs is the highest i need to go on this exercise for a while. I will be using mind strength to make this exercise harder and also will be putting it late in my workout to also make it harder. Machine dips are a keeper of course for multiple reasons. I will alternate heavy and light days though. CHEST 07 ftw. Outstanding workout +focus xt and green mag __________________ 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

02-27-2007, 09:58 AM	#254
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 28	Phase C Workout 1 Deadlifts (sumo; double overhand) 135x4 225x3 315x3 360x3 370x3 Rows (barbell;regular grip ) 225x10 225x10 Press (incline; db) 45x10 70x10 75x10 Lat shrugs (incline bench) 75x10 75x10 Press (incline; barbell; hands oustide power ring one inch) 155x10 165x10 Upright rows (db; inverted V style) 50x8 50x8 Lateral raise (leaning; db) 30x8+8 30x8+6 Flyes {Cable; incline bench) 30x10 30x10 Flye (db; inlcine) 40x10 Pullover (db) 105x10 Pulldowns (close grip; hammer) 175x10 175x10 Pushdowns 220x12 220x12 Curls (incline) 40x10 40x10 Extensions (db; overhead) 105x10 105x10 Curls (camber bar) 70x10 80x10 Gym time 55 min Rest time 45 sec Posing 3 min Debrief The whole workout felt pretty good. The highlight at the end was camber bar curls. I think I haven’t been hitting the short of my biceps very much lately. I noticed a new sensation today in my biceps. Last workout I did my curls a little faster than this time. I really slow them down and focused on contracting the muscle hard from extension to contraction. Chest work was same as last time. Lat shrugs... Well I don't know. I will try them a few more times but old favorites like pullovers and close grip hammer pulldowns are still staples for me. I will lower the weight on the lat shrugs and just add them for more volume __________________ 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

02-27-2007, 11:24 AM	#255
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203