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  • 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.
    Attached Files
    The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

    Lead follow or get out of the way.


    I FULLY ENDORSE GREEN MAGNITUDE
    If it has liquid in it I probably slipped some Green Mag in it.

    http://www.youtube.com/profile?user=spirit3530

  • #2
    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.
    The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

    Lead follow or get out of the way.


    I FULLY ENDORSE GREEN MAGNITUDE
    If it has liquid in it I probably slipped some Green Mag in it.

    http://www.youtube.com/profile?user=spirit3530

    Comment


    • #3
      hope all goes well spirit!!

      Comment


      • #4
        Looking good man and nice pics!

        Comment


        • #5
          Dang spirit bro, I remember the days when you had a smaller leg extension than me, and now you've BLOWN past. You continue to amaze me with your work ethic! Now you just need to catch up to my calf raises, muwhahaha.

          SCT
          Back to the basics!

          Comment


          • #6
            Originally posted by stonecoldtruth
            Dang spirit bro, I remember the days when you had a smaller leg extension than me, and now you've BLOWN past. You continue to amaze me with your work ethic! Now you just need to catch up to my calf raises, muwhahaha.

            SCT
            Thanks bro. I am working on it. Thats all you had to say...just keep watching... its coming.
            The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

            Lead follow or get out of the way.


            I FULLY ENDORSE GREEN MAGNITUDE
            If it has liquid in it I probably slipped some Green Mag in it.

            http://www.youtube.com/profile?user=spirit3530

            Comment


            • #7
              Originally posted by ddawg91
              Looking good man and nice pics!
              Thanks ddawg...

              Originally posted by asianbabe
              hope all goes well spirit!!
              Thanks for stoppin' in and good luck on that firm badunkadunk.
              The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

              Lead follow or get out of the way.


              I FULLY ENDORSE GREEN MAGNITUDE
              If it has liquid in it I probably slipped some Green Mag in it.

              http://www.youtube.com/profile?user=spirit3530

              Comment


              • #8
                Great pics there Spirit, what is 'Phase C' in referrence of?


                Fat Loss Journal

                Red Acid Log

                Comment


                • #9
                  Originally posted by spirit3530
                  badunkadunk.
                  Yay I learnt a new word today!!!

                  Comment


                  • #10
                    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 Joe.

                    Originally posted by asianbabe
                    Yay I learnt a new word today!!!
                    Nice. You will get the hump lumps and bumps doing those workouts. You might one day have a more popular thread than Booty... well almost Blonds ??
                    The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

                    Lead follow or get out of the way.


                    I FULLY ENDORSE GREEN MAGNITUDE
                    If it has liquid in it I probably slipped some Green Mag in it.

                    http://www.youtube.com/profile?user=spirit3530

                    Comment


                    • #11
                      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. .
                      The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

                      Lead follow or get out of the way.


                      I FULLY ENDORSE GREEN MAGNITUDE
                      If it has liquid in it I probably slipped some Green Mag in it.

                      http://www.youtube.com/profile?user=spirit3530

                      Comment


                      • #12
                        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.
                        The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

                        Lead follow or get out of the way.


                        I FULLY ENDORSE GREEN MAGNITUDE
                        If it has liquid in it I probably slipped some Green Mag in it.

                        http://www.youtube.com/profile?user=spirit3530

                        Comment


                        • #13
                          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
                          The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

                          Lead follow or get out of the way.


                          I FULLY ENDORSE GREEN MAGNITUDE
                          If it has liquid in it I probably slipped some Green Mag in it.

                          http://www.youtube.com/profile?user=spirit3530

                          Comment


                          • #14
                            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.
                            The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

                            Lead follow or get out of the way.


                            I FULLY ENDORSE GREEN MAGNITUDE
                            If it has liquid in it I probably slipped some Green Mag in it.

                            http://www.youtube.com/profile?user=spirit3530

                            Comment


                            • #15
                              Phase C: Room of Spirit

                              Workout 4

                              Squat 70% of rep max 135x10 225x6 275x6 275x6 275x6
                              DB SLDL PR reps 100x10 100x10
                              Alt Lunges PR Reps 60x10 60x10 60x10
                              Single Leg Curls 70x10 70x10 70x8
                              Single Leg extension (toes in) 90x10 85x12 90x12
                              seated Calf raises 160x10 165x10 170x10
                              standing calf raise 365x12 365x12 365x12 365x12

                              45sec rest

                              Debrief

                              Well this was a grueling workout because of the rest time. However I know that My legs grew like crazy the last time I shortened the rest times. I can really tell now that most of my "weight loss" was from my legs because everything was alittle harder.



                              Get huge-a-fied everyone.
                              The Untergrund...from 157lb civilian to 5'10 192lbs of guerilla warfare mechanic guarding the Republic of Korea

                              Lead follow or get out of the way.


                              I FULLY ENDORSE GREEN MAGNITUDE
                              If it has liquid in it I probably slipped some Green Mag in it.

                              http://www.youtube.com/profile?user=spirit3530

                              Comment

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