Spirit3530 Armour of Halo Journal

[spirit3530]

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

Thanks for stopping by. Its 5x5 meets high volume with minimal rest allowed

[RenegadeRows]

Thanks for stopping by. Its 5x5 meets high volume with minimal rest allowed

Yeah, that about sums up my routine. 5x5 is a great formula for equal size + strength. Your def. making some good gains with those numbers.

Is GM the only supp. your currently taking? I use GM pre-w/o and find its all I need in my arsenal, aside from protein/vitamins.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4

Wide squat 135x8 225x3 315x1 345x1 PR 365x1
DB SLDL 110x8 110x8 110x8
db lunges PR 65x10 65x10
single leg curls 70x10 70x10
seated calf raise 180x10 180x10 180x10
leg extension (toes in) 250x12
single leg extension (toes in) 95x12 100x12
Standing calf raises 405x12 405x12 405x12 405x12

Rest 45sec squats all others 30 sec
eliptical: for my towel

Debrief

Good workout. 365 felt shaky I taped it but I won't post it till after I get a good one in about 7 weeks. I will be posting the 345 lift though. I taped the toes in extensions... single and dual leg. Fun workout pleased with everything.

[spirit3530]

Yeah, that about sums up my routine. 5x5 is a great formula for equal size + strength. Your def. making some good gains with those numbers.

Is GM the only supp. your currently taking? I use GM pre-w/o and find its all I need in my arsenal, aside from protein/vitamins.

No I take routinely take xtend PW Anagen GM and (some sort of ZMA style supplement) I am getting ready to start an xceed log though.

[RenegadeRows]

No I take routinely take xtend PW Anagen GM and (some sort of ZMA style supplement) I am getting ready to start an xceed log though.

Awesome. Can't wait to see that 365 vid!

[spirit3530]

Phase C: Room of Spirit and Time

Workout 5

*warmup* incline bb press 135x6 185x6 205x6 225x4 ( )
dips +70x6 +70x6
incline cable flyes 25x10 25x10
incline db flye 45x10
two hand overhead db extension 95x8 95x8 95x8
incline db curl 45x6 45x6 40x6
rev grip pressdown 20x10 25x10
two hand straight bar cable curls 185x10 185x8

Rest time: 30 sec
Eliptical: none

Debrief

Fair workout. Not really anything special going on today except weighin, everything felt really fast. I can't believe the incline started to challenge me at 225. I didn't get 6 because I am using the exercise only for warmups but that being said it still pissed me off. Oh I did weigh myself and I am up 1.5lbs this week. My waist is still in check so I feel pretty good about that.

[spirit3530]

Awesome. Can't wait to see that 365 vid!

the video isn't loaded yet but I am working on it. It will be here.


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

[spirit3530]

Upper Day

Conv Deadlifts 135x6 225x3 315x3 405x3 415x3 PR 425x3
incline bb press 135x5 185x5 205x5 205x5
dip +70x5
DB pullovers 95x8 95x8 95x8
flat db flyes 45x10 45x10
DB shoulder Press 65x8 65x6
rest pause db laterals 30x8+8 30x8+6
pressdowns 180x8 200x8
cross body hammer curls 60x8 60x8

Rest time: 45 sec

eliptical: None

Debrief

I had to work way early in the morning. Complete shift change. I only slept 4 hours and I felt like I was dragging between exercises. Anyway managed to knockout a PR in the conv dead anyway. I am very pleased with the way I am doing my chest workouts these days. Finally I am seeing new growth where I want it. Those of you having trouble getting the upper chest simulated might want to widen your grip alittle more so your shoulder blades stay locked and down automatically. You can't push as much weight at first but the benefits... Hey I am preaching to the choir right Everthing else is ...yawn

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2

Front Squat 135x8 135x5 225x5 225x5 225x5
DB SLDL 105x5 105x5 105x5
LEG Curl 130x10 135x10
seated calf raise 180x10 180x10
Leg Extension 265x5 265x5 265x5 265x5 265x5
Standing Calf raise 405x12 405x12 405x12 405x12

Rest time: 45 sec squats 30 secs all others


Debrief

Front squats felt decent today. I actually was able to keep the bar from sliding and so I'll keep it in here and chalk up last weeks lifts as a fluke. Nice and easy workout. I am still going in at the odd times though. I hope for a few PR's in workout 2 next week.

[RenegadeRows]

the video isn't loaded yet but I am working on it. It will be here.


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

Great video man. High numbers + Good form!

[spirit3530]

Phase C: Room of Spirit and Time

Sumo Rack Deads 135x6 225x5 315x4 405x4 [color=#b22222] 465x3 [/b]
hammer close grip pulldowns 145x8 145x8 145x8
Db Shoulder press 65x8 65x8
rest pause lateral raise 25x8/30x5 30x8+5
chins +35x8 +35x8 +35x8
straight bar row machine 150x8 150x8 150x8
db rows 110x5 110x5 110x5
rear lateral raise 25x8 25x8

Rest time: 30 secs
Eliptical: None

Debrief

I really hate schedule changes because they mess with my mind. Standard workout. I was using overhand grip up till 405 it slipped on the thrid rep so aftre deloading I went over under and completed the final rep. I decided to go ahead and bump up the weight and pull 20lbs more than last time on the lift. Hopefully I can get up over 500 to see what that is like in the next several weeks before I pull it from the floor in a few months (Jan 07 ) Oh I pulled Sumo because earlier in the week I pulled Conv.

[spirit3530]

Great video man. High numbers + Good form!

Thanks renegade

[stonecoldtruth]

Damn, for some reason I missed the log updates with the Sumo Deadlift. You seriously made that look like it was nothing but a peanut man, keep up the kickass work. You inspire me to give it my all every time I hit the gym.

SCT

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4

Wide stance Squats 135x8 225x6 305x6 305x6 305x5
db SLDL 110x8 110x8 110x8
lunges (each leg) 65x10 65x10 65x10
single Leg extensions (toe in) 100x12 100x12 100x12
standing calf raise 405x12 405x12 405x12 405x12
single leg curl 80x8 80x8
seated calf raise 180x10 180x10 180x10

Rest time: 45 sec squats all others 30 sec
Eliptical: very very dusty

Debrief

I felt like my heart was racing today. My legs have that tingling feeling even as I type right now. I know I can do 315x6 its coming...

Self Neg for not getting a PR today

[spirit3530]

Damn, for some reason I missed the log updates with the Sumo Deadlift. You seriously made that look like it was nothing but a peanut man, keep up the kickass work. You inspire me to give it my all every time I hit the gym.

SCT

Thank bro. As you can imagine the feeling is mutual.