Spirit3530 Armour of Halo Journal

[spirit3530]

Phase C: Room of Spirit

Workout 5

Incline db press 60% of max 35x20 50x12 70x10 70x10
weighted dips +60x8 +60x8
incline db fly 40x12 40x12 40x12
overhead db ext 80x8 80x8 80x8 80x8
alt db curls 50x8 50x8 50x8 50x6
one arm reverse grip pressdown 20x12 20x12
straight bar cable curls 120x12 PR 140x12

Rest time 45 secs

Debrief

Dips are moving up but I still haven't hit my previous max yet. Cable curls were a nice finish.
__________________

[spirit3530]

Phase C: Room of Spirit

Workout 1: upper

Sumo Deadlifts 135x20 225x6 295x1 365x3 395x3 PR 400x3
incline barbell press (80% of max) 135x10 185x6 185x6
dips 65x6
db row 100x8 105x8 105x8
db shoulder press 50x8 60x8
incline db flyes 40x8 40x8
Hammer curls 65x8 65x8 65x7 65x7
overhead db extension 80x8 85x8 85x8 85x8
rest pause db laterals 25x8+6 25x8+6 25x8+6

Rest time: 2 min for Sumo, all others 30 sec

Debrief

Well I have lowered my rest times again. I recall making really good gains during the time I did that. So for the feature compound I may rest up to 3 mins but the rest of the exercises will be no more than 45secs. I had fun today. Side note my legs are still sore. I gained 4lbs in the last week. So I am coming back on track no noticeable bodyfat either.


PR on the SUMO 400x3 baby yeah. The first one was soso but after the lockout the other two gave me love.

[ddawg91]

Glad to see you back in here Spirit and awesome workouts!

[spirit3530]

Thanks DDAWG, I am trying to push myself.

[spirit3530]

Phase C: Room of Spirit

Workout 2

Front squats 135x5 185x5 225x5 225x5 PR 235x4
Leg curls 130x5 135x5 135x5
Leg extension (toes in) 235x10 240x10 PR 245x10
Seated calf raise 170x10 170x10
glute ham raise +15x6, +15x6 +15x6
Standing calf raise 375x12 PR 385x12 385x12

rest times: Squats 1 min all others 30 sec

Debrief

The workout felt really good. Front squats went up. The bar slipped that is the only reason I didn't complete that last rep. Decent workout and PR's.

[spirit3530]

Phase C: Room of Spirit

Workout 3

Rack Deads 135x5 225x5 395x5 395x5 405x5
chins +45x6 +45x6 +45x6
hammer chins 8, 8, 8
db shoulder press 65x8 65x8
rest pause lateral raise 25x8+8 25x8+7
one arm db row 105x6 105x6 105x6
seated straight bar machine row 135x8 140x8 145x8
rear lateral raise 25x8 25x8

Rest time: 1 min for deads 30 secs for all others

Debrief

Very quick workout. I am supposed to do 70% of my max on rack deads but I don't know what that number is just yet. I guess i will keep pulling it till I do. Less rest is already having an effect on my body. I am more defined and my muscles seem more full even after the workout has been done for 12 hours. I noticed that from yesterdays workout. My shoulders feel great using rest pause.

[ddawg91]

Nice job on the rack pulls! I have been cuttng the rest down too, lovin it!

[spirit3530]

Nice job on the rack pulls! I have been cuttng the rest down too, lovin it!

Thanks ddwag. Yeah for some reason my body loves it. So I am going to only take 1 weeks off from doing low rest periods every phase from here on out.

[spirit3530]

Phase:C Room of Spirit

workout 4

Squats 135x8 225x5 275x6 275x6 PR 285x6
db alt Lunges 60x10 60x10 60x10
db sldl 105x8 105x8 105x8
single leg extension (toe in) 90x10 90x10 90x10
single leg curl 70x12 70x12
seated calf raises 170x10 175x10 PR 180x10
standing calf raise 375x12 375x12 375x12 375x12

Rest time 1 min on squats 45 secs on all others

Debrief

Decent workout. I did a few extra sets... too easy today. I was sweating like a crazy though.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 5

Incline bb press 135x6 185x6 185x6
Dips 65x6 70x6 75x6
incline db flyes 40x10 45x10
alt db curls 50x8 50x8 50x7
rev grip pressdowns 20x8 25x8
incline curls 45x8
cable curls 140x10
pushdowns 180x10 200x10 200x8

Rest time: 30 sec

Debrief

Decent workout no PR's but my dips are going up. I feel my chest much better that I've do the exercises this way. I also move my grip wider on those presses.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 1

Sumo Deads (85% of rep range) 135x6 225x6 315x3 375x3 375x3 375x3
db incline press 50x8 60x6 60x6
Dips PR +85x6 +85x6
1 arm db rows 105x5 PR 110x5 110x5
db shoulder press 60x10 60x10
db pullovers (full back support) 85x8 90x8 95x8
rest pause db lateral raise 25x8+8 25x8+8
Hammer curls 60x8 60x8
crossbody hammer curls 60x8 60x8
overhead db extension 85x8 90x8 90x8 95x8

rest periods: sumo 45 sec all others 30 sec

15 min elipical (very low intensity)


Debrief

Good workout in my opinion. I an not tired at all. I am feeling stronger everyday. Finally hit a PR with dips today. DB rows felt rather easy. I didn't increase the sets for biceps I just split the hammers up, saving my shoulders alittle. I am still using presses for warmups for my dips. I did 5 minutes on the elipitcal, practiced posing then did another 10 min. My body is loving the speed (less rest between sets) so I will keep it up. Word

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2

Squats 135x6 225x6 285x6 285x6 295x6
SLDL 100x8 100x8 100x8
Leg extensions (toes in) 250x8 260x8 260x8 260x8 260x8
single Leg curls 70x8 70x8
seated calf raise 170x10 180x10
standing calf raise 385x12 385x12 385x11

Rest time: 1 min squats all others 45secs

Elipitcal: 10 min very low intensity.

Debrief

Well I had to deviate from the plan and do back squats instead of front today. I won't be able to squat again till saturday because the rack is out of order/unavailable. So I wanted to get those in there because I feel they are most important on this day. Pretty good workout though. I keep bouncing the weights on leg curls. Somedays I need more weight other days I feel better at a lower weight. I don't really care as long as I can perform the exercise with good effort.

[asianbabe]

wow not tired after a workout like that?! You're crazy !!

[spirit3530]

wow not tired after a workout like that?! You're crazy !!

I have been known to be alittle.

[spirit3530]

Modified workout

superset
wide pushups 6x25
and
bodyweight dips 6x15

30 sec rest each interval


Debrief

I didn't have access to the gym because my schedule is all messed up so I did these in my room. No chins because I broke the filter trying to do chins while holding on to it. . I hope I am able to get there later today.