Spirit3530 Armour of Halo Journal

[RenegadeRows]

Awesome workout, great to hear its clickin for ya!

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4 Deloaded

Squats 135x5 225x6 225x6 255x6 255x6
bb sldl 225x5 225x5 225x5
single leg ext 90x12 90x12 90x12
db lunges 45x10 45x10
single leg curls 50x10 50x10
seated calf raise 135x10 135x10 135x10
standing calf raise 315x12 315x12 315x12 315x12

rest time: 30 secs
eliptical: none

Debrief

Easy

[spirit3530]

Awesome workout, great to hear its clickin for ya!

Thanks for stoppin RROWs. Easy money.

[spirit3530]

Phase C: Room of Spirit and Time

workout 5 deloaded

inc db press 35x8 50x8 65x8 65x8 65x8
* new* Flat db press 65x8 65x8 65x8
dips +45x6 +45x6
Overhead db ext 85x8 85x8 85x8
alt db 50x8 50x8
pushdowns 220x8
rev grip pressdown 40x8
single arm machine curl 50x8 50x8

Debrief

Poundage deload is over. Now volume deload.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 1: Volume Deload

Sumo dead 135x10 225x3 455x3
inc bb press 135x10 185x10 205x10
flat bb press 225x5
db rows 120x8 120x8
dips +70x10
close grip pulldowns 160x10
machine flyes 100x12
db pullovers 105x8
hammer curls 65x8
overhead db ext 105x8 PR 110x8
db shoulder press 75x4
lateral raise 30x8+6
machine curls 75x8

Debrief

Yes this is a volume deload for me. It is half the work I am normally supposed to do on this day.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 2: Volume Deload

*new*Machine Hack Squats (toes pushing off low on sled) 245x5 245x5
Front squats 225x5 225x5
BB SLDL 225x5 225x5
Leg ext (toes in) 265x8 265x8
seated calf raise 185x10
Leg curls 140x8 140x8
Standing calf raise 405x12 405x12

Rest time 30 secs
Eliptical: none

Debrief

I am going to be replacing the front squat with the machine hack squat for a while.

[spirit3530]

Phase C: Room of Spirit and Time

workout 3: Deloaded

db shoulder press 30x10 50x10 75x8
rest pause lateral raise 30x8+8
incline rear lateral raise 30x10
pendlay rows 135x10 225x5 225x5
rack dead (conv stance) 405x5 405x5
chin (palms facing away) +35x10 +35x10
db pullover 105x8
db row 120x8

Rest time: 30sec
Eliptical: Not required

Debrief

I think I need to do the Pendlay rows in a higher rep range. I think I have enough stuff in the 8-10 range so I guess thats fine.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 4 Deloaded

Squats 135x10 135x5 225x5 315x5
SLDL 105x8 105x8
Lunges 60x10
Single Leg ext 105x12 105x12
Single Leg curls 75x8 75x8
Standing calf raise 445x12
Seated calf raise 185x10

Rest Time: 30 sec


Debrief

I was tired today because of other obligations. Glad it was a deload. 1 day left then back to business.

[spirit3530]

Phase C: Room of Spirit and Time

Workout 5

flat db press 50x10 70x10 80x10 80x10
inc db press 70x10
*new exercise hammer strength decline (wide grip) 90x10
alt db curl 50x10
overhead db ext 105x10 105x10
single arm machine curl 70x10
rev grip pressdown 40x10
pushdowns 220x12


Rest time :30 sec

Debrief

Finally the deload is over. Quick workout.... too quick

[spirit3530]

Phase C

Workout 1

Conv Dead 135x3 225x3 315x3 405x3
incline bb press (med grip) 135x10 185x10 205x10
Flat bb press 225x3 225x3
chins (palms facing away) x10, REP PR +30x10 +30x10
machine shoulder press 110x10 PR 120x10
machine row 150x8 150x8 150x8
rest pause lateral raise 30x8+8 30x8+8
crossbody hammer curls 65x8 65x8
pushdowns 220x10 220x10 220x10 220x10
single arm preacher curls 45x10 45x10

rest time: 30 sec

Debrief

I hurt my back. At first I thought it was because I had no real focus going into the lift and I hadn't lifted conv seriously lately. However as I tried to complete the normal exercises it kinda dawn on me that this was coming. I spend alot of time at work lifting boxes or tools between 50lbs and 140lbs. I change shifts, Slept 4 hours, didn't eat well in the last 24 hours and I added more gear to my back for my ruck walks. My back doesn't really get alot of rest.

Its my fault that this happened. I should have set up my program based on these parameters. I acted kinda reckless. I don't think its going to be too bad though. I felt a pop like I was cracking my back. I have felt it before and it was enough to make it difficult for me to do the Rows or get comfortable on my presses.


Well see how this affects my training tommorrow.

[asianbabe]

be careful k buddy!!!!!!! You should know better!!!

[RenegadeRows]

Sorry to hear about your injury. Same thing happened to my neck/traps a few weeks back, I was lifting when I was tired, and I got sloppy. Listen to your body! I know its hard to do, but sometimes its better to take a day off voluntarily than a few days off against your will. But - I'm sure you'll be back and throwing that iron around in no time. Best wishes.

[spirit3530]

[b] Phase C {/b]


workout 2

Hack squat 135x8 225x5 225x5 225x5 225x5 225x5
Lying Leg curl PR 130x8 130x8
Leg ext 250x12 230x12 250x10 250x10
seated leg curls 130x5 130x5 130x5
seated calf raise 190x6 190x6 190x6 190x6 190x6

Workout time: 30 min
Rest time: 30 secs
Posing: 3 min


Debrief

My back was still pretty sore during this workout. After each set I got on the conditioning ball and bridged for 10 sec. That seemed to help a little bit. The workout was pretty good considering last night I couldn't really lift my leg from a seated postion. I am suprised again at how much you use your lower back to stabilize your body.

[spirit3530]

Sorry to hear about your injury. Same thing happened to my neck/traps a few weeks back, I was lifting when I was tired, and I got sloppy. Listen to your body! I know its hard to do, but sometimes its better to take a day off voluntarily than a few days off against your will. But - I'm sure you'll be back and throwing that iron around in no time. Best wishes

True indeed. Thanks for the support. I am going to take it easy on exercises that require more lower back support. So expect a few more machine exercises in lower range.

be careful k buddy!!!!!!! You should know better!!!

Thanks for the support. I do and I will.

[asianbabe]