Spirit3530 Armour of Halo Journal

[spirit3530]

Phase C: Room of Spirit and Time

Workout 5

incline bb press 135x6 205x6 205x6 205x6
dips +70x8 +70x7
cybex flye 90x12 90x12 90x12
overhead db extension 100x8 100x8 100x8 100x8
alt db curls 50x10 50x10 50x8 50x8
rev grip pressdown 30x10 30x10
standing conc curls 60x12 60x12

Rest time: 45 sec

Eliptical: none

Debrief

[spirit3530]

Phase C: Room of Spirit and Time

workout 1

Sumo Deadlift 135x8 225x3 315x3 405x3 PR 455x3
incline press 135x8 185x8 185x8 185x7
pendlay rows 135x8 175x8 175x8
dips +45x10 +45x10
db pullovers 95x8 95x8 95x8
db shoulder press 65x8 65x8
rest pause lateral raise 30x8+6 30x8+5
pushdowns 180x10 180x10 180x10 180x10
Cross body hammer curls 60x8 60x8 60x8 60x8

rest time 45 sec
eliptical ?????

Debrief
Dead lifts suprised me. I would have brought the camera if I had know I would have hit my short term goal today.

[spirit3530]

Phase C: Room of Spirit and Time

workout 2

Front squats 135x5 205x5 225x5 235x5 235x5
Leg curls 150x10 150x9
Leg Extension (toes in) 260x5 260x5 260x5 260x5 260x5
seated calf raises 180x10 180x10
db SLDL 110x5 110x5 110x5
standing calf raises 405x12 405x12 405x12

Debrief

I am getting much more comfortable with my front squats now. It takes a while to warmup but if I am patient with myself I know I can get much better. I expect to get 240 next week.

[ddawg91]

Nice front quats, do you do them in a rack or smith?

[spirit3530]

Phase C: Room of Spirit and Time

workout 3

Pendlay rows 135x5 185x5 185x5 185x5
Rack Deads 315x3 405x3 450x3
closegrip hammer chins x10 x10 x10
one arm db row 105x8 105x8 105x8
db shoulder press 60x8 70x8
rest pause laterals 30x8+6 30x8+6
seated rear laterals 25x10 25x10
chins 10, 10

Rest 30 secs

Debrief

Meh

[spirit3530]

Phase C: Room of Spirit and Time

workout 4

Squats 135x6 225x6 PR 315x6 315x4 315x6
db sldl 110x5 110x5 110x5
db lunges 65x10 65x10 65x10
seated calf raises 180x10 180x10 180x10
single leg extension (toes in) 105x12 105x12 PR 110x12
single leg curls 75x10 75x10 80x10 80x10
standing calff raises 405x12 405x12 405x12 405x12

rest time: 1 min squats 30 sec all others
eliptical=towel rack


Debrief

So I took some nyquil this morning because I felt like crap. I proceeded to go to the gym anyway after a few hours. I start to squat and I think ahh this will be easy. First set nice and steady. The second set I lurched forward...in my head I go WTF. I catch my self and and finsih off another rep. The third rep my leg starts shaking and the bar tilts to one side slightly. The foruth rep I feel my weight in the center of my foot and I go HELL NAH and rack it. I settle my self down and did a replay in my mind of proper squating form. One of the people I occasionly help with their workout was there so I felt I need to make up for that set and save face. I take a deep breath and BOOM 6 straight reps no problem.

[spirit3530]

Nice front quats, do you do them in a rack or smith?

I do them in the rack... free as a bird...lol

[spirit3530]

Phase C: Room of Spirit and Time

incline db press 55x5 70x5 85x5 85x5
dips 100x5 100x4
machine flyes (straight arm) 55x10 70x10 70x8
preacher curls 40x10 45x8 45x8
two hand overhead db extension 95x8 100x8 100x8
cable curls 180x10 180x10
rev grip pressdowns 40x10 40x8

rest time: 30 sec

eliptical:... for me to poop on

Debrief

Well I said i was bored but that doesn't mean a complete overhaul. So dumbbells on chest arm day and barbell on upper day. That way i get the best of both worlds. I was tempted to do flat bench today, however I can't get caught up in the flat press craze because the dips are doing me so much better than they ever did. I know if I can dip 3plates I am pretty strong so will continue to work toward that. I am up a half a pound So I am psyched about that.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 1

Sumo Deadlift 135x8 225x5 315x3 405x3 455x3 405x3
incline bb press 135x8 185x8 185x8 185x7
dips +45x8
Pendlay Rows 185x5 185x5 185x5
db shoulder press 65x8 70x8
rest pause lateral raise 30x8+6 30x8+6
machine flye 70x12 85x12
two hand db overhead extension 100x8 100x8
cable pushdowns 200x10 PR 220x10
alt db curls 50x8 50x8
crossbody hammer curls 65x8 65x8
db pullovers 100x8 100x8 1000x8

rest time 45 sec sumo all others 30 sec
eliptical: None

Debrief
Good workout. It felt really fast. I did a back off set on the sumo because this is the week I am supposed to stay at 95% of my max. I couldn't help pulling 455 again. I had to see if it was for real. This workout may look like I did alot but the sets are the same I just added different exercises to get a new feel to workout 1.

[spirit3530]

Phase C: Room of Spirit and Time

workout 2

front squats 135x5 185x5 225x5 235x5 245x5
bb sldl 275x5 275x5 PR 315x5
leg extension 265x5 265x5 265x5 265x5 265x5
seated calf raise 180x10 180x10 180x10
leg curls 130x6 135x6
standing calf raise (toes in) 405x12 405x12 405x12 405x11

rest time: 45 sec squats all others 30 sec
eliptical: none

Debrief
I decided to do bb sldl's are you happy

[spirit3530]

Phase C: Room of Spirit and Time

workout 3

db shoulder press 30x10 55x10 65x10 70x9
pendlay rows 135x6 PR 205x6 205x6
rack dead (overhand grip) 405x3 405x2+1 405x2
db row (body parallel to floor) 110x8 115x8 115x8
db lateral raise 30x10+8 30x10+6
seated bent over lateral raise 25x8 25x8
chins +30x8 +30x8 +30x6
close grip hammer pulldowns 137x6 150x6 150x6

rest time: 45 sec
eliptical: NONE

Debrief

Well I changed somethings up.Since shoulders need the most work I am going to start with shoulder press from now on. Next I need to work on thickness I am putting all of that after shoulder presses then comes everything else. Hopefully these small changes will get me some new growth in the next 6 months. I also will work on my rack deads with the overhand grip too.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4

Squats 135x8 225x6 315x6 315x5 315x5
DB SLDL 115x5 115x5 115x5
Lunges 60x10 60x10
single Leg ext (toes in) 110x12 110x12 110x12
seated calf raise 180x10 180x10 180x10
single leg curls 80x10 80x10 80x10
standing calf raise (toes in) 405x12 405x12 405x12 405x12

rest time 45 sec squats 30 sec all others
eliptical none

Debrief
Added some toes in calf raises for fun. I didn't start out feeling strong today so I ended up doing 5 reps for the last two sets of squats. Heres hoping next week I can push it up and get all 18 reps instead of 16 reps.

[pu12en12g]

Debrief

Well I changed somethings up.Since shoulders need the most work I am going to start with shoulder press from now on. Next I need to work on thickness I am putting all of that after shoulder presses then comes everything else. Hopefully these small changes will get me some new growth in the next 6 months. I also will work on my rack deads with the overhand grip too.

Any progress photos ? (I may have missed them)

[spirit3530]

Phase C: Room of Spirit and Time

workout 5

incline db press 50x10 65x10 80x8 80x7
dips +90x5 , bwx12
straight arm flye 75x12 75x12 80x12
overhead db ext 100x8 PR 105x8 105x8
alt db curls 50x8 50x8 50x8
pushdowns 200x10 220x10 220x10
single are machine curls 55x8 60x8

Rest time: 30 secs
Eliptical: 10 min

Debrief
Fun workout. This day always seems to go too fast.

[spirit3530]

Any progress photos ? (I may have missed them)

LOL over on bb.com. I will get some special photos for you all ok.