Spirit3530 Armour of Halo Journal

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4

Front Squats 135x6 185x6 235x6
SLDL 100x5 100x8 100x8
lunges 60x10 60x10 60x10
single leg extension (toes in) 90x12 95x12 100x12
single leg curls 75x8 75x10
seated calf raises 170x10 175x10 180x10
Standing calf Raise 375x12 385x12 385x12

Rest time: 1 min

Debrief

Well my first day back in the gym. I actually worked out late last night. I felt alot more tired after spending a week carrying a ruck sack on my back. I decided to do 3 sets, really one working set because my back kinda felt tight. Even when I was doing the SLDL I felt weaker than normal. However I still feel like I had a good workout. I enjoy working out in the morning and I believe I am at my strongest at that time. I gained 2lbs this week. Can I get a Hell yeah. Soon I will hit 200lbs an reach my weight goal that I have been going for. Then maybe start the path to lean bulking to 191@4% BF

[spirit3530]

Phase C:Room of Spirit and Time

Workout 5

incline bb press 135x10 185x6 185x6 205x6
Dips 90x5 90x5
incline cable flies 20x10 20x8 20x8
alt db curls 50x6 50x6 50x6
overhead db ext 90x10 95x10 95x10 95x10
single arm reverse grip pressdown 30x12 30x9
cable curl 160x12 180x8 170x6

Debrief

Not the greatest feeling workout I have had but I was glad to be in the gym for two consecutive days. I did change the way I was benching to a much wider grip than before entire hand outside the rings. Even though I increased the weight on that last set, I am still using the bench press to warmup for my dips I didn't really feel it in my shoulders and my chest got a good stretch today. My arms felt a little weak but all in all I am still ok with it. I get another shot at them in two days or so.

[ddawg91]

Great updates Spirit! Keep it up man!

[spirit3530]

Great updates Spirit! Keep it up man!

Thanks brotha ... I will be doing just that. I have three logs at different websites to update everytime and I make sure I hit this place up

[spirit3530]

Phase C: Room of Spirit and Time

Workout 1:Abomination

Sumo Deadlifts 135x8 225x3 315x3 365x3 385x3 PR 405x3
warmup incline BB press 135x8 185x6 185x6 185x6
Weighted dips +70x6 +70x6
Weighted Hammer chins +25x8 +25x8 +25x8
chins +8 +8
DB shoulder Press 60x8 60x8
Rest pause lateral raises 25x8+8 25x8+8
Two hand Overhead db extension 95x8 95x8
Cross body Hammer curls 60x8 60x8
Pendlay Row 135x5 185x5 185x5

Eliptical None ... military cardio

Debrief

Well todays workout is called abomination. I took some exercises from other days and did them today. I really wanted to hit chins today so I did more of those instead of my normal pullovers and less arm sets. I also added in Pendlay rows. I don't feel anything special about them yet but I have faith that it will turn out alright. I will keep the weight low to get that mind muscle connection going and keep them in the rotation. Sumo Dead PR in the house. I have 10lbs to go to match the convention dead PR. Pretty much all that matters is that I got it so everything else was a bonus. I am pretty sure hammer chins was a PR but I didn't check

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2

Front Squats 135x8 135x5 185x5 225x5 225x4 225x4
SLDL 105x5 110x5 110x5
Leg extensions (toes in) 255x8 255x8 255x8 255x8 255x8
leg curls 140x6 150x6
seated calf raise 180x10 PR 185x10
Standing calf raise 385x12 PR 395x10 395x10

Rest time: 45 secs

Elipitical: None

Debrief

I was going to do 185lbs for front squats then I decided that I still need to push myself so I kicked it up to 225. The bar kept slipping of my shoulders. I think on the downward phase of the lift my arm are tilting so its causing me to have this problem. I am ok though I'll hit 5 reps again no prob next week. No elipitical but I will begin again in a couple weeks perhaps. PR's today so whats not to like.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 3

Rack Deads 135x8 225x5 315x3 395x3 405x3 PR 415x3
close grip chins x8 x8 x8
Hammer chins +30x8 +30x8 +30x8
1 arm db row 110x5 110x5 110x5
DB shoulder press 60x8 60x8
rest pause lateral raise 25x8+8 25x8+8
straight bar machine row 150x8 155x8 155x8
rear delt machine 30x12 30x12

Rest time: 45 secs

Eliptical: none (on strike)


Debrief


Decent workout. Glad to be in the gym. I even moved from exercise to exercise quicker than normal.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4

wide stance squats 135x8 225x6 295x6 PR 305x6 305x5
DB SLDL 105x6 105x6 105x6
DB Lunges 60x10 60x10 60x10
Single leg extension (toes in) 100x12 100x12 100x8
single leg curl 75x10 75x10 75x10
standing calf raise 395x12 395x12 395x12 395x12
seated calf raise 170x10 180x10 180x8

Rest time: 1 min squats, others 45 secs

Eliptical: NONE.. On strike

Debrief

Well I like it. Squat is moving right along. Maybe I will be doing 320x6 raw by the end of october. I am going to take it nice and slow though so we will see. If I am injured there won't be any training. Everything felt fast today. Maybe because I was rushing from exercise to exercise.

[pu12en12g]

If it has liquid in it I probably slipped some Green Mag in it.

LMAO... Awesome !! Nice lifts man

[spirit3530]

Phase C: Room of Spirit and Time

Workout 5

warm up incline bb press 135x8 185x8 185x8 185x8
Dips 70x6 70x6
incline cable crossovers 20x10 20x10
incline db flyes 45x9
rev grip pressdowns 30x10 30x10
alt db curls 50x8 50x8 50x7
two hand overhead db ext 95x10 95x10 95x10
two hand cable curl 180x8 180x10

Rest time: 45 secs

Elipitical: AWOL

Debrief

Decent. Which is normal for the last workout of the week. Legs feel heavy today.

[spirit3530]

LMAO... Awesome !! Nice lifts man

Hey I endorse it.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2

Sumo Deadlift 135x8 225x3 315x1 405x1 445x1 475x1
wp incline press 135x8 205x5 205x5 205x5
dips +50x6 +50x6
close hammer grip pulldowns 110x8 120x8 130x8
1 arm DB Row 110x5 110x5 110x5
db shoulder press 60x8 60x8
db laterals 25x8+8 25x8+8
two hand overhead db extension 95x8 95x8 95x8 95x8
cross body hammer curls 60x8 60x8 60x8 60x6

Rest Time: 45 secs

Eliptical: Not yet

Debrief

All I can say is 475x1 on the Sumo Deadlift. I took a video of both the 445 attempt and the 475 attempt. I will be uploading them as soon as I can find a port coverter or something. I felt I could have given allitle more however I know that I still have to do front squats tommorrow so I saved abit. The rest of the work was good. I went really light on dips today.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2

Front Squats 135x8 225x3 225x3 225x5 225x4
DB SLDL 105x6 105x6 105x6
Leg extensions (toes in) PR 265x8 265x8 265x8 265x8 265x8
seated Leg curls 130x8 135x8
seated calf raises 170x10 180x10
standing calf raises PR 405x12 405x12 405x12

Rest time: 45 secs for front squats, 30 sec all others

Elipitical: ummmm no

Debrief

Well the bar is slipping off my shoulders while doing the front squats and overall I felt kinda bored with the lift. So I am going to try again a couple more weeks and if I feel the same I will change to a different squat. I uploaded the video of my 445x1 and 475x1 deadlift to youtube. It is loaded under spirit3530 however since I am at work and youtube is blocked I can get the url. I will get it up tommorrow unless someone wants to PM me

[RenegadeRows]

I really enjoy reading your log. Good work, interesting format.

[spirit3530]

Phase C: Room of Spirit and time

Workout 3

Rack deads 135x8 225x5 315x5 405x5 445x4
chins +30x8 +30x8 +30x8
close grip hammer pulldowns 130x5 145x5 150x5
Pendlay rows 185x5 185x5 185x5
DB shoulder press 65x8 65x8
rest pause lateral raise 25x8+8 30x8+4
rear delt row machine 150x8 150x8

rest time: 30 secs

Elipitical: is dusty

Debrief

Nice workout. I went ahead moved up the weight on the rack deads. There was a gas leak in the gym but I finshed my workout 45 min later. Nice job fire fighters