Spirit3530 Armour of Halo Journal

[spirit3530]

Phase C

Hybrid workout 3 and 4

Db Rows 50x12 80x8 120x8 120x8 120x8
chins (palms facing away) x8 x8 x8
db shoulder press 30x10 50x8 75x6
rest pause lateral raise 30x8+8 30x8+6
rear lateral raise (leaning) 30x8 30x8
machine rows (Straight bar medium grip) 150x8 PR 160x8 160x8
close grip pulldowns 155x8 155x8 155x8
single Leg extension 105x12 105x12 105x12 105x12
single leg curls 70x8 70x8
single leg lying leg curl 70x5 70x5
seated calf raise 185x8 PR 190x8 190x8
squats 135x10 225x8

Rest time: 30 sec
Gym time: 55min
Total sets: 33

Debrief

I wasn't sure how my back was going to feel. I spent the last 12 hours prior to this workout with a heating pad on my lower back. It was well worth it because my back didn't feel tight and I had limited flexibilty. Decent workout. I didn't do any barbell rows or deads this workout because I didn't feel that comfortable. However I know this will be a small bump in my workout history and I doubt I will lose my back because of it. I did some light squats at the end of my workout. I can tell that my flexibility helps me to get low and even though my lower back was warm I still felt a little shaky at the bottom, so instead of doig parallel squats I hung it up at one set. I'll wont stop my quest for my perfect body even if it does mean I need to alter my workout to get it done.

[spirit3530]

God Bless my brothers and sisters in arms, as we remember all our Veterans. To each of my fallen Airman Sailor Soldier and Marines. You are not forgotten. In your memory as an NCO I will never let my troops forget. I salute you.

Sgt Spirit

[spirit3530]

Phase C

workout 5

*New*close grip bench (inside shoulder width) 115x10 135x10 155x10 185x10 PR 205x8
low incline db bench 75x10 80x9
dip 75x5
flye machine 100x10 100x10 100x9
hammer strength incline press (mid grip, weight noted per side) 90x10 90x10
single arm preacher curls 45x10 45x10
rev grip pressdowns 40x10
two hand overhead db ext 105x8 105x7
straight bar cable curl 120x10 PR 140x10 140x10 140x10
pushdowns PR 240x10

Rest time: 30 sec
WOrkout time: 40 min


Debrief

Decent workout. I haven't used close grip bench in a couple years. It felt weird but I hope it helps me get comfortable on the flat bench. I have also maxed out the stack on pushdowns so I think this will help me get some overload in the triceps. Curls were actually fun today. I haven't used this exercise in a while so it felt good. NEW GROWTH is a comin'

[spirit3530]

Phase B

Conv deadlift (60% of max) 135x8 225x5 275x5 275x5 275x5
incline bb press 135x8 135x8 185x8
flat db press 90x4 100x4 100x4
bent row 75 deg 225x8 PR 275x8 250x8
db shoulder press 70x8 70x8 70x6
rest pause lateral raise 30x8+6 30x8+8
one arm preacher curls 45x8 45x8
overhead db ext 105x8 105x8
cable curls 220x8 220x4
pushdowns 240x12 240x12
machine flyes 100x10

Rest time 45 sec
gym time 55 min

Debrief

Back to the drawing board. I am in Phase B again. I substituted the lateral raise for Rest Pause lateral raise. Today was fun. I need to be in the gym more often. I didn't max out on anything today. I know I could have lifted more in all the major compounds.


O/T
Thanks for the support everyone. My back is much better and I will get to everyones journal that I normally post in.

[spirit3530]

Phase B

workout 2

Squats (narrow stance) 135x10 135x8 225x5 275x3 275x3 275x3 275x3 275x3
Leg Ext 260x8 260x8 260x8 260x8 260x8
lying leg curls PR 140x8 140x6 140x6
seated calf raise 170x12 PR 180x12
seated leg curl 130x10 130x10
standing calf raise PR 455x15 455x15 455x14

Rest time: 45 sec
Gym time: 40 min
Posing: 5 min

Debrief

I haven't done narrow stance squats in a while so its nice to get back to it. It was a nice workout. The numbers are down a bit but I know I will be moving up next week.

[spirit3530]

Phase B

Workout 3

chins BWx10, x10, x10
DB Shoulder Press 50x10 50x10 50x10 50x10
rest pause lateral raise 30x8+8 30x8+6
T-BAR rows (using straight bar) 180x5 180x5 225x5
db rows 120x8 120x8 120x7
undergrip pulldowns 150x5 170x5 170x5
db pullovers 80x15 80x15 80x15
db shrugs (hands at my side) 100x8 100x8

Rest time 30 secs
Gym time 55 min
Posing 0

Debrief

Good workout. It felt weird doing shrugs again. I did light shoulder presses because I need to alternate heavy and light days in my workout a little better. I wasted a lot of time between exercises today because I was waiting for my WO partner. I finshed without the partner.

[RenegadeRows]

Looking good as always spirit!

[spirit3530]

Phase B

Workout 4

squats (narrow stance 6 inches apart) 135x10 135x10 225x8 255x8 255x8
leg curls (lying) 100x8 100x8 100x8
lunges 65x8 65x8 65x8
seated calf raise 145x12 145x8 145x8
leg curl (seated) 90x10 90x10 90x10
standing calf raise 455x12 455x12 455x12 455x12

Rest time 30 sec
Gym time 40 min
Posing 5 min

Debrief

Well to match my back and shoulder day I have a LIGHT lower body day. I will take advantage of this split and make sure I take care of business. Its good to be doing squats in the 8 range again. I expect to be squatting 275x8 in about 4 weeks on all sets so even on light days I plan to get some PR's in two weeks on this day.

Q. Hey Spirit Why the F%ck are you posing? Thats not hardcore.

Ummm well for me it gets my mind to better control my muscles. I feel every exercise much better because I am used to flexing those muscles. I would be more hardcore if I were 170lbs with a pec tear, slipped disc and gut I guess.

[spirit3530]

Looking good as always spirit!

Thanks man

[spirit3530]

Phase B

Workout 5

Incline bb press (wide grip) 135x10 135x10 185x8 185x8 185x7
machine flyes 90x11 95x12 90x12
flat db press 75x7 75x7 75x7
cable curls (straight bar) 160x10 160x10 160x10
pushdowns 180x12 180x12 180x12
preacher curls (single arm) 45x8 45x8 45x8
rev grip pressdowns 40x8 40x8 40x8

gym time: 40 min
rest time: 30 sec
posing: YEAH while watching "Bodybuilding a lifestyle"

Debrief

Once again a light day. Why I did 7 reps on flat db presses I don't know but I'll probably do odd numbers again on light or heavy days. PR's next week for sure. A weird day... thanksgiving out here. Another holiday I missed with my family. I have nothing else to say.

[spirit3530]

Phase B

Workout 1

Conv Deads
135x10
225x5
245x5
245x5
245x5

db shoulder press
50x10
60x5
75x8
75x8
PR 80x5

rest pause lateral raise (leaning 15sec rest between pause)
30x8+8
30x8+8

bb row
225x8
245x5
245x5

flat db press
100x5
100x3
100x3

close grip pulldowns
165x6
PR 170x6
170x6

Pressdowns (using V handle- NOT to be confused with PUSHDOWNS)
140x10
160x10
160x10

alt db curls
50x5
50x5

Machine curls (single arm)
70x5
70x5

Rest: avg 30-45 sec
gym time: 45 min
Posing: 5 min

Debrief

Nice fun workout. My lower back is still tender even though I am not deadlifting what I was. My shoulder strength is going up. I am trying a new workout format today we see how long that lasts I wish I had my digi cam. I think my upper chest is coming up really nice. As soon as I can get someone to snap a photo, I'll post it.

[spirit3530]

Phase B

workout 2

Squat (narrow stance feet 8 inches apart)
135x10
135x5
225x3
275x3
275x3
285x3
285x3

Leg curls (lying)
PR 140x6
140x6
140x6

Leg extension
265x10
265x10
265x10
265x10
265x8

Calf raise (seated)
180x12
180x12

Leg curl (seated)
120x8
120x8

Calf Raise (standing)
455x12
455x12
455x12

Rest time 45 sec
Gym time 30 min
Posing 5 min

Debrief
I really didn't feel like working out today. My sleeping schedule is all messed up. However being the pleaser I am I couldn't bring myself to logging on and saying I missed a workout because I was "tired" so I rolled over and took a nap and went to the gym MUCH later than normal.

Workout=decent

[RenegadeRows]

Where you at homie!
Hope all is well