Spirit3530 Armour of Halo Journal

[spirit3530]

Phase C: Room of Spirit and Time

workout 1

SUMO Deadlift 135x8 225x3 315x3 405x3 445x1 445x0 315x3
incline bb press 135x10 185x10 185x10 185x10
pendlay row 225x5 225x5 225x5
Dip PR +105x5
db row (90 deg) 115x8 120x8 120x8
db shoulder Press 70x10 70x8
alt db curls 50x10 50x8
two hand db overhead extension 105x8 105x8
rest pause lateral raise 30+10 30+8
Front raise 30x8
hammer curls 70x8 70x8
rev grip pressdowns 40x8 40x7

rest time 45 secs
Elipitical: NONE

Debrief
I felt lathargic today. Sumos got an unexpected deload However being the prideful man I am I had to get even. So I stepped my game up everywhere i could. I felt like rowing today.

BTW someone walked up to me and asked me the other infamous question today. How much do you weigh? I told him 193 and some change. He said whoa you look much thicker than that. What do you take? I told him thanks and told him #1 supplement OATMEAL. Then I proceeded to Row some more.

[spirit3530]

Pic updates with an extra one that bb.com didn't get

[ddawg91]

Looking good man, keep it up. How are things over there right now?

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2

Front Squats 135x5 225x5 225x5 245x5 245x4
bb sldl 225x5 315x5 315x5
Leg Ext 265x8 265x8 265x8 265x8 265x8
seated calf raise 180x10 180x10
Leg curls 130x8 135x8 135x8
Standing calf raise 425x12 425x12 425x12

rest time: 45 sec

eliptical: NONE

Debrief

I felt like crap but I worked out because I would have felt worse if I didn't.

[spirit3530]

Looking good man, keep it up. How are things over there right now?

Sorry I posted a little late but lets just say a little crazy

[spirit3530]

Phase C: Room of Spirit and Time

workout 3

db shoulder Press 35x10 50x10 60x6 70x9 70x6
seated lateral raises 25x8+6 25x8+4
seated bentover lateral raise 20x8 20x8
pendlay rows 135x6 205x6 205x6
rack deadlift 315x6 315x6 315x6
chin +50x10
pullups x10 x10
db row (parallel to floor) 120x6
db pullovers 105x8 105x8
closegrip pulldowns 150x10 150x10

rest time: 45 sec
eliptical: 10 min

Debrief

Shoulders are a priority. The official deload has started. However I kinda forgot on those db rows . I added some eliptical because I was getting kinda sluggish so I am good to go. Now I have to keep my heart rate below 140 (dang competitive nature). Hopefully I be bringing some brand new thickness and shape to my shoulders. Back is still important but,

[pu12en12g]

Lookin real solid man... strong lats and symmetry IMO.

[spirit3530]

Phase C: Room of Spirit and Time

Deloaded 50-65 % max rep range
Workout 4

Squat 135x6 225x6 225x6 225x6
sldl 80x8 80x8 80x8
lunges 40x10 40x10 40x10
single leg ext 80x12 80x12 80x12
single leg curl 50x8 50x8 50x8
seated calf raise 100x10 100x10 100x10
standing calf raise 315x12 315x12 315x12 315x12

rest time: 45 sec
eliptical: none


Debrief

I deloaded so I am not pushing a lot of weight right now My body loves it but my mind is not happy. I definately need this deload.

[spirit3530]

Lookin real solid man... strong lats and symmetry IMO.

Thanks for stopping by PU. Hopefully in a couple years people can go Crazy seperation and good muscle density in those back shots or you really brought up your shoulders and chest a ton. Thanks again for the honest feedback.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 5 Deloaded

incline db press 35x10 50x10 65x10 65x8
dips +65x6 +65x5
cybex flye 70x12 70x12 70x12
overhead db extension 80x8 80x8 80x8 80x8
alt db curls 40x10 40x10 40x8
pushdown 160x10
single arm machine curls 40x10 40x10

Rest time: 15-30 sec

Eliptical: none

Debrief
I started out only using 15 sec rest because I lowered the weight for the deload. It wasn't till I got to the dips that I realized that I was supposed to delaod intensity as well. I can't change the parameters on a deload either. Anyway it was a decent session. My ego hates me now.

[spirit3530]

Phase C: Room of Spirit and Time

workout 1 Deloaded

conv deadlift 135x10 225x3 315x3 315x3 315x3
inc bb press 135x10 185x10 185x10 185x10
dips +50x10 +50x10
db rows 100x8 100x8 100x8
db shoulder press 50x10 50x10
rest pause lateral raise 35x10x20x10 15x10x10 ???
chins x10 x10
machine flye 70x12 70x12 70x12
db pullovers 80x8 80x8 80x8
alt db curls 40x8 40x8
cross body hammer curls 50x8 50x8
overhead db ext 80x8 80x8
pushdowns 160x10 160x10

Rest time 45 sec

Debrief
I haven't gotten the hang of this delaoding yet Everything feels so easy so I end up wanting to do more. Looks like I might have to try again next week. My body feels rested though. We'll see if I actually need another week next sunday.

[RenegadeRows]

Sorry about the deload

I'll be interested to see the 3-4 weeks after you finish the deload - see if it makes any numbers go up. I'm thinking about doing one myself in February.

[spirit3530]

Phase C: Room of Spirit and Time

workout 2 Deloaded

front squat 135x6 185x6 185x6 185x6 185x6
bb sldl 225x6 225x6 225x6
leg extension (toes in) 200x8 200x8 200x8 200x8 200x8
leg curl 100x8 100x8 100x8
seated calf raise 130x10 130z10
standing calf raise 315x12 315x12 315x12

rest time 30 secs
elipitical NONE

Debrief
Nice calm workout. It felt VERY fast. My body feels better but I think I will let it ride and continue the deload. I think it is helping me mentally as well.

[spirit3530]

Sorry about the deload

I'll be interested to see the 3-4 weeks after you finish the deload - see if it makes any numbers go up. I'm thinking about doing one myself in February.

I think the numbers will go up. Hey try a deload as you have planned and see if it works for you

[spirit3530]

Phase C: Room of Spirit and Time

workout 3 Deloaded

db shoulder press 35x8 50x8 50x8 60x8
rest pause lateral raise 25x8+8 25x8+8
incline rear lateral raise 25x8 25x8
pendlay rows 135x5 185x5 185x5 185x5
rack dead (conv) 315x5 315x5 315x5
chins (palms facing away) +30x6 +30x6 +30x6
close grip pulldowns 150x8 150x8 150x8
one arm db row 100x8 100x8 100x8

rest 30 sec
eliptical none

Debrief

The more I am in the gym... It funny how I continue to learn how my body works. This was a great workout. I can already tell that my back is gonna be changing even more in the coming 5 months. I finally have a back workout that I am comfortable with on this day. These are the right combination of exercise that will bring more thickness to my physique. I expect the tape measure to move now. Now if only I could get my chest day better. Don't worry I am bringing close grip bench to my workout to add to the incline and dip work.