Spirit3530 Armour of Halo Journal

spirit3530 · 07-31-2006, 11:45 AM

I am my own worst critic. My goal is to attain the best possible shape for my body and without clothes attain the physique that others will be measured by.

Finding my power within...

Some people LIVE their lives while some people watch others live theirs on TV

5'10 192 I don't know what bodyfat maybe I should post a pic.

Seriously lifting and eating correctly since Aug 2004.

Phase C

Front Squat 135x10 185x6 225x4 225x4 PR 235x4
narrow stance squat 275x8 275x8
flat bench press 135x10 185x3 225x1 PR 265x1
Leg extensions PR 240x12 240x12 240x10
seated calf raises 170x10 PR 175x10 175x9
standing calf raises 365x12 365x12 365x12

Debrief

Nice calm workout. The front squats suprised me. I had been struggling with this and not only did I get a weight PR but a Rep PR as well. Flat bench justed jumped in there because I got the whole "How much can ya bench there Squat guy" question. I said I don't know but I could probably get 265. So I did it. Don't expect to see flat bb bench in my journal too often right now. As it stands I have 265 bench 335x3 squat and a 415x3 dead. I am feeling pretty good right now.

spirit3530 · 07-31-2006, 11:47 AM

Pics perhaps

spirit3530 · 08-01-2006, 08:42 AM

Phase C

Conv Dead 135x10 225x6 315x3 365x1 415x3
hammer Chin +30x6 +30x6 +30x6
Dips +45x8 +45x8 +50x8
inc db curls 45x6 45x6
two hand overhead db ext 80x8 90x8
single arm bentover lateral raise 35x8 35x8
camber bar pullovers 90x8 90x8
cable crunch 15, 15, 15,

5 min Stairstepper

Debrief

Decent workout. I enjoyed it.

**DarkFalcon** · 08-01-2006, 08:45 AM

Hey spirit great to see you start up a log.

Great overall size and congrat's on the PR's the other day. Just from the quick peak I took I'd say your bf% is in the 10-11% range.

**powerman2000** · 08-01-2006, 08:58 AM

Hey spirit, what is "Phase C"?

spirit3530 · 08-02-2006, 09:29 AM

Quote:

Originally Posted by DarkFalcon

Hey spirit great to see you start up a log.

Great overall size and congrat's on the PR's the other day. Just from the quick peak I took I'd say your bf% is in the 10-11% range.

Thank DF thats what I figured. I might let it get up to 12% or 13% to get to 200. We'll see. Thanks for visiting my thread.

Quote:

Originally Posted by powerman2000

Hey spirit, what is "Phase C"?

My workouts are put together in Phases. The first is a 5 day split working each bodypart 1 per week. The second is 5 day high volume 2x per week. The third is a strength based super cns killer that has me deadlifting 3 times per week and squating twice (obviously its gonna be a short phase

).

I always welcome anyone to jump in my journal to shoot the .... or ask questions on diet or training. Oh btw I love Deadlifting. I hope that answers your question Powerman2000.

**powerman2000** · 08-02-2006, 10:47 AM

Quote:

Originally Posted by spirit3530

I hope that answers your question Powerman2000.

Yes it does and quite nicely I might add. Thanks!

spirit3530 · 08-02-2006, 11:57 AM

Roger that P2000. I am trying to get strong of course but I don't want to stay above 200lbs because of military obligations. When that is over we'll see.

300 400 600 are my goals however I am new to Powerlifting perse and I don't want to get to crazy because I have old bones.

spirit3530 · 08-03-2006, 07:34 AM

Phase C

Squats 135x10 225x6 275x3 275x3 275x6
db Lunges per leg 55x8 55x8 55x10
seated leg curl 70x10 80x8 80x8
sumo sldl 85x8 85x8
seated calf raises PR 180x8 180x7
standing calf raises 365x12 365x12 365x12 365x12
explosive hanging kneeups 15, 15, 20

5 min stairstepper

Debrief

I decided to do a light squat day because my back had some serious DOMS going on but at the end my back felt decent so I threw in some extra reps. I will resume squating heavier real soon because i miss 3 plates.

Nice.

**powerman2000** · 08-03-2006, 09:00 AM

Quote:

Originally Posted by spirit3530

Roger that P2000. I am trying to get strong of course but I don't want to stay above 200lbs because of military obligations. When that is over we'll see.

300 400 600 are my goals however I am new to Powerlifting perse and I don't want to get to crazy because I have old bones.

Old bones?

Bro, my bones are 42 years old. lol

spirit3530 · 08-03-2006, 10:19 AM

It was a joke p2000. I will deadlift and squat as long as I can. I am not in a hurry to get strength goals. I will take 2 1/2 every two weeks if thats what it takes.

spirit3530 · 08-04-2006, 10:16 AM

Phase C

chins 20, +30x6, PR +50x5, +50x5
Dips +50x8 +55x8 +55x8 +55x8
DB Rows 95x8 100x8 PR 105x8 105x8
db shoulder press 50x8 60x8 60x8 60x8
side lateral raise 25x8 25x8
front raise 25x10 25x10
behind the back Shrugs 315x8 315x8
bent lateral raise 25x8

5 min stairstepper

Debrief

Good workout. Did some front raises...sue me.

.

spirit3530 · 08-26-2006, 09:51 AM

Phase C: Chamber...Room of Spirit

Sumo Deads 135x8 225x6 275x3 315x3 365x3 PR 100% 3 rep max 395x3
incline bb bench 185x5 205x5 215x5
db rows 85x8 95x8 100x8
weighted Dips 55x8
camber bar pullovers 90x8 100x8 100x8
db shoulder press 55x6 65x6
rest-pause (15 sec) side lateral raise 25x8+8, 25x8+6, 25x8+5
Hammer curls 55x8, 55x8, 55x8, 55x8
superset
pressdowns 180x10, 180x10, 180x10 180x10

Debrief

Well do to personal reasons I couldn't train for the past 2 weeks. I couldn't eat very well either so I ended up losing 11lbs according to the scale. I have taken care of the issues everything is stablized now so to all concerned its all good now.

Some lifts I still feel strong in, however I will know better by the end of the week. As far as chest goes. I will only be lifting at 100% of my strength level on dips. On pressing movements I will NOT be going higher than 80% in the required rep ranges. The only time I feel my chest working really hard is when I dip so time to lower the weight on the pressing movements as I don't care anymore and use the presses as warmups for my dips. Yes I am using rest-pause for my shoulders and I like it.

One PR today expect more in the future.

spirit3530 · 08-26-2006, 09:51 AM

Phase C: Room of Spirit
Workout 2

Front Squats 135x5 185x5 PR Reps 225x5 225x5 225x5
Single leg curls 70x8 70x8
Leg extension (toes in) 230x8 230x8 230x8
glute ham raise x10, x10, x10
seated calf raise (toes in) 145x10 145x10
standing calf raise 365x12 365x12 365x12

Debrief

A new exercise, some changes and some old. Nice light day. I guess I need to work harder

spirit3530 · 08-26-2006, 09:52 AM

Phase C: Room of Spirit

Workout 3

Rack Deads (70% of Dead max) 135x5 225x5 315x5 365x5 365x5 365x5
Weighted Chins +40x6 +40x6 +40x6
Hammer chins +30x10, x10, x10
straight bar Machine rows 130x8 130x8 130x8
db Rows 100x6 100x6 100x6
DB Shoulder press 50x10 60x10
db side lateral raise (rest pause) 25x8+6 25x8+6
seated rear lateral raise 25x10 25x10

Debrief

My back felt on FIRE today. What a great workout. My shoulders are loving the change. I am gaining weight again, so that is good. NO PR's Maybe I shouldn't of stopped working out and eating.

07-31-2006, 11:45 AM	#1
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Spirit3530 Armour of Halo Journal I am my own worst critic. My goal is to attain the best possible shape for my body and without clothes attain the physique that others will be measured by. Finding my power within... Some people LIVE their lives while some people watch others live theirs on TV 5'10 192 I don't know what bodyfat maybe I should post a pic. Seriously lifting and eating correctly since Aug 2004. Phase C Front Squat 135x10 185x6 225x4 225x4 PR 235x4 narrow stance squat 275x8 275x8 flat bench press 135x10 185x3 225x1 PR 265x1 Leg extensions PR 240x12 240x12 240x10 seated calf raises 170x10 PR 175x10 175x9 standing calf raises 365x12 365x12 365x12 Debrief Nice calm workout. The front squats suprised me. I had been struggling with this and not only did I get a weight PR but a Rep PR as well. Flat bench justed jumped in there because I got the whole "How much can ya bench there Squat guy" question. I said I don't know but I could probably get 265. So I did it. Don't expect to see flat bb bench in my journal too often right now. As it stands I have 265 bench 335x3 squat and a 415x3 dead. I am feeling pretty good right now. __________________ 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

08-01-2006, 08:42 AM	#3
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Phase C Conv Dead 135x10 225x6 315x3 365x1 415x3 hammer Chin +30x6 +30x6 +30x6 Dips +45x8 +45x8 +50x8 inc db curls 45x6 45x6 two hand overhead db ext 80x8 90x8 single arm bentover lateral raise 35x8 35x8 camber bar pullovers 90x8 90x8 cable crunch 15, 15, 15, 5 min Stairstepper Debrief Decent workout. I enjoyed 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

08-01-2006, 08:58 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,288 Recipes: 0 Rep Power: 199	Hey spirit, what is "Phase C"? __________________ 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

08-02-2006, 11:57 AM	#8
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Roger that P2000. I am trying to get strong of course but I don't want to stay above 200lbs because of military obligations. When that is over we'll see. 300 400 600 are my goals however I am new to Powerlifting perse and I don't want to get to crazy because I have old bones. __________________ 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

08-03-2006, 07:34 AM	#9
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Phase C Squats 135x10 225x6 275x3 275x3 275x6 db Lunges per leg 55x8 55x8 55x10 seated leg curl 70x10 80x8 80x8 sumo sldl 85x8 85x8 seated calf raises PR 180x8 180x7 standing calf raises 365x12 365x12 365x12 365x12 explosive hanging kneeups 15, 15, 20 5 min stairstepper Debrief I decided to do a light squat day because my back had some serious DOMS going on but at the end my back felt decent so I threw in some extra reps. I will resume squating heavier real soon because i miss 3 plates. Nice. __________________ 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

08-01-2006, 08:45 AM	#4
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Hey spirit great to see you start up a log. Great overall size and congrat's on the PR's the other day. Just from the quick peak I took I'd say your bf% is in the 10-11% range.

08-03-2006, 10:19 AM	#11
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	It was a joke p2000. I will deadlift and squat as long as I can. I am not in a hurry to get strength goals. I will take 2 1/2 every two weeks if thats what it takes. __________________ 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

08-04-2006, 10:16 AM	#12
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Phase C chins 20, +30x6, PR +50x5, +50x5 Dips +50x8 +55x8 +55x8 +55x8 DB Rows 95x8 100x8 PR 105x8 105x8 db shoulder press 50x8 60x8 60x8 60x8 side lateral raise 25x8 25x8 front raise 25x10 25x10 behind the back Shrugs 315x8 315x8 bent lateral raise 25x8 5 min stairstepper Debrief Good workout. Did some front raises...sue me. . __________________ 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

08-26-2006, 09:51 AM	#13
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Phase C: Chamber...Room of Spirit Sumo Deads 135x8 225x6 275x3 315x3 365x3 PR 100% 3 rep max 395x3 incline bb bench 185x5 205x5 215x5 db rows 85x8 95x8 100x8 weighted Dips 55x8 camber bar pullovers 90x8 100x8 100x8 db shoulder press 55x6 65x6 rest-pause (15 sec) side lateral raise 25x8+8, 25x8+6, 25x8+5 Hammer curls 55x8, 55x8, 55x8, 55x8 superset pressdowns 180x10, 180x10, 180x10 180x10 Debrief Well do to personal reasons I couldn't train for the past 2 weeks. I couldn't eat very well either so I ended up losing 11lbs according to the scale. I have taken care of the issues everything is stablized now so to all concerned its all good now. Some lifts I still feel strong in, however I will know better by the end of the week. As far as chest goes. I will only be lifting at 100% of my strength level on dips. On pressing movements I will NOT be going higher than 80% in the required rep ranges. The only time I feel my chest working really hard is when I dip so time to lower the weight on the pressing movements as I don't care anymore and use the presses as warmups for my dips. Yes I am using rest-pause for my shoulders and I like it. One PR today expect more in the future. __________________ 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

08-26-2006, 09:52 AM	#15
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Phase C: Room of Spirit Workout 3 Rack Deads (70% of Dead max) 135x5 225x5 315x5 365x5 365x5 365x5 Weighted Chins +40x6 +40x6 +40x6 Hammer chins +30x10, x10, x10 straight bar Machine rows 130x8 130x8 130x8 db Rows 100x6 100x6 100x6 DB Shoulder press 50x10 60x10 db side lateral raise (rest pause) 25x8+6 25x8+6 seated rear lateral raise 25x10 25x10 Debrief My back felt on FIRE today. What a great workout. My shoulders are loving the change. I am gaining weight again, so that is good. NO PR's Maybe I shouldn't of stopped working out and eating. __________________ 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