T Nation

Phoenix Risin:Ascending Against Ashes


#1

..return of the SPENCE

July 20th

30 days Busta Ass work out

Flat bench press
(warm) 10= bar ...45 pounds
10= 65 pounds
8= 85 pounds
(work) 6=105 pounds
4= 110 pounds
3=115 pounds
3=120 pounds
3=125 pounds
Incline Barbell bench
6=65 pounds
4=85 pounds
3=105 pounds
3=110 pounds
Decline barbell bench
6=65 pounds
4=85 pounds
3=105 pounds
3=110 pounds
Flat Dumbbell flys
8=20 pounds
8=25 pounds
8=30 pounds
8=35 pounds
Incline Dumbbell press
8=25 pounds
8=30 pounds
6=35 pounds
6=40 pounds
Cable Cross
8=50 pounds
8=40 pounds
8=30 pounds
Dips (assisted machine)
10= 8x assisted at 20 pounds
8= 4x assisted at 30 pounds
8=3x assisted at 40 pounds !!!!
6
Overhead Extention Barbell (standing)
8=30 pounds
8=40 pounds
6=50 pounds
6=60 pounds
Nosebreaker (aka skull crunch)
8=20 pounds
8=30 pounds
6=40 pounds
6=50 pounds
Cable Pushdown (pronated)
8=70 pounds
8=80 pounds
8=90 pounds
8=100 pounds
Cable pushdown (supinated)
8=50 pounds
8=60 pounds
8=70 pounds
8=80 pounds
Kickbacks
8=10 pounds
8=15 pounds
8=20 pounds !!!!

well its been a while since in gym. I am at 170 pounds in the kinda bad way since all the Dust has settled so going to get back in stella shape and this 30 day work out will kick my butt. I am doing a split : 3 days on one day off per a week for 30 days
Split
day 1: Chest and tri
day 2: legs and back
day 3 back and shoulders
day 4: rest

Sure will wear me out but also will be pushing me to my limits for maxium weight loss and also fat to muscle ratio (so my mind says to keep me sane).. but Im back and even though doc said take it easy on shoulders i will still be pushing myself. cause i want max results on 30th day . Also i might be doing cardio on my rest day just for added boost . Well thanks gang for those reading along ...

hopefully everyone knows my new log and see some more old face


#2

July 21
Legs and Bi

Squats
12=95 pounds
10=105
8=115
8=125
6=135
6=145 (go up)
Leg Press (does the plate u put weights on weigh anything???)
8=70 pounds
8=120
8=140
8=160 (go up)
Leg Extension
10=75 pounds
8=90
8=105
8=120
Hack Squat
8=95 pounds
8=105
6=115
6=120
Leg Curl
10=50 pounds
8=60
8=70
8=80
Straight Leg Deadlifts
8=95 pounds
8=115
8=125
8=130 (6x) !!!
Standing Barbell Curls -
10=30 pounds
8=40
8=50
8=60 (6x)
Alternating Dumbbell Curls -
8=10 pounds
8=15
8=20
8=25 !!!
Preacher Curls (machine) -
8=30 pounds
8=40
8=50 (3x) go lower
8=
Hammer Curls -
8=10 pounds
8=15
8=20
8=25 !!!
Cable Curls -
10= 60 pounds
8=70
6=80 (5x)
Concentration Curls -
12=10 pounds
10=15
8=20
Crazy work out day …exhausted must eat something before working out. Hack squats hit my shins read marks lol. Gonna look up form on those …Exercises with !!! means top weight …now to work


#3

quick background of where i was.

Suffered xtreme abuse from a partner been out of game for 5 months. Been in recovery and physical theropy. Also had a dislocated shoulder so bad two specialized doctors had to place back in . Partner and i are seperated and finally back on my feet in all aspects.

Mentally, physically and emotionally and finicially (most important to me) . So back in the gym and busting ass to get back where i was and also will be lookin after a shoulder injury.

stats
5’7 170 …19% i believe not sure. will take pics later …but there u go

thats why the title …

Ascending against the ashes


#4

Day 3 - Back and Shoulders

Back

Pullups - (on the assisted machine @ 20 pounds)
10=5x
10=5x
10= 3x
Bent over rows -
8=30 pounds
8=40
8=50
8=60!!
Pulldowns (behind neck) -
8=60 pounds
8=75
8=90
8=105 (4x)
Pulldowns (in front) -
8=60 pounds
8=75
8=90
8=105 (4x)!!
One arm Dumbbell rows -
8=20 pounds
8=25
8=30
8=35 (go up)
Seated Rows -
8=55 pounds
8=70
8=85
8=100 (5x)!

Shoulders

Military Press (in front) -
10=45 pounds
8=50
6=55
4=60
4=65
Military Press (behind neck) -
8=45 pounds
6=50
6=55
4=60
Front Dumbbell Raises -
8=2.5 pounds
8=5
8=10
8=15
Side Dumbbell Laterals -
8=2.5 pounds
8=5
8=10
8=15 (6x)
Rear Dumbbell Laterals -
8=2.5 pounds
8=5
8=10
8=15
Barbell Shrugs -
10=40 pounds
10=50
8=60
8=70

good work out i believe . I didnt press as hard as i wanted to on shoulders due to recoverying from my dislocated shoulder. I will stay at those weights for another week to make sure shoulder is doing better. but all in all good times. I figured out i am better to work out in the am rather than pm due to fact after work i am lazy. Meals are going smoothly thanks to steam and seal by ziplock. God sent so i always get chicken and veggies of some sort in at least twice while at work then meal when home and protein shake too. Life is good. Well this is the full workout for my new schedule rest day tomorrow will do cardio cause i wanna lose some stomach weight too . so cardio tomorrow for at least hit method 20 min…probably done on elliptical due to my chronic shin splints …


#5

July 23rd ( log catch up)

Today was my “off” day so i decided for fat loss i would do some cardio . now i can tell i am learning alot when i was going to post

HITT vs Cardio steady state at a fast rate though

Then i was reminded i am the season vetern here and was like

Spence do what works for you.

I said well I really wanna do treadmill but i always get shin splints very bad . But i told myself the best fat loss is there (tell me if untrue) . So i got on it and i did it .

workout summary

Elapsed time 34:05
distance 2.01 miles
average speed 3.55 MPH
average pace 16.52/mile
average heart rate 126

so yeah i took my own advice plus i wanted to get used to running on tread mill eventually i would like to do a marathon . who knows its a new me so never know


#6

July 24th (log catch up)
chest and tri

Flat bench press
(warm) 10= 95 pounds
10= 100 pounds
8=105 pounds
(work) 6=110 pounds
4= pounds
3=120 pounds
3=125 pounds
3=130 pounds (spotter stay)
Incline Barbell bench
6=100 pounds
4=105 pounds
3=110 pounds
3=115 pounds (stay no spotter)
Decline barbell bench
6=100 pounds
4=105 pounds
3=110 pounds
3=115 pounds (stay)
Flat Dumbbell flys
8=25 pounds
8=30 pounds
8=35 pounds
8=40 pounds (go up)
Incline Dumbbell press
8=30 pounds
8=35 pounds
6=40 pounds (4x) go lower
6= zero too warn out
Cable Cross
8=30 pounds
8=40 pounds
8=50 pounds
Dips (assisted machine)
10= 5x assisted at 20 pounds
8= 3x assisted at 30 pounds
8=4x assisted at 40 pounds
6=4x assisted at 50 pounds
Overhead Extension Barbell (standing)
8=40 pounds
8=50 pounds (2x)
6=30 pounds (8x)
6=40 pounds (8x) go lower
Nose breaker (aka skull crunch)
8=30 pounds
8=40 pounds
6=50 pounds (2x) almost crushed my nose lol epic almost fail
6=40 pounds —go lower
Cable Pushdown (pronated)
8=70 pounds
8=80 pounds
8=90 pounds
8=100 pounds (6x)
Cable pushdown (supinated)
8=50 pounds
8=60 pounds
8=70 pounds
8=80 pounds (5x)
Kickbacks
8=10 pounds
8=15 pounds
8=20 pounds (go up)

todays work out was grand. I felt so pumped . I felt like beefcake . Lol even think i got a raised eyebrow from some peeps. I sweating like a hog though. but yeah i did some good lifts as well.
I also resolved in myself that i will do at least 5 miles a week so i can lose extra fluffiness as well within the 30 days BUSTA ASS workout . anyhow see u all tomorrow

woot


#7

July 25th

Legs and Bi

Squats
12=125 pounds
10=130
8=135
8=140
6=145
6=150 (go up)
Leg Press (does the plate u put weights on weigh anything???)
8=165pounds
8=170
8=175
8=180 (stay)
Leg Extension
10=90 pounds
8=105
8=120
8=135 (stay)
Leg Curl
10=60 pounds
8=70
8=80
8=90 (3x)stay
Straight Leg Deadlifts
8=115 pounds
8=120
8=125
8=130 (go up)
Standing Barbell Curls -
10=30 pounds
8=40
8=50
8=60 (go up)
Alternating Dumbbell Curls -
8=10 pounds
8=15
8=20
8=25 (go up)
Preacher Curls (machine) -
8=10 pounds
8=20
8=30
8= 40 (go up)
Hammer Curls -
8=10 pounds
8=15
8=20
8=25 (go up)
Cable Curls -
10= 70 pounds
8=80
6=90 (3x ) stay
Concentration Curls -
12=10 pounds
10=15
8=20 (go up)

Awesome workout improving on lifts . Got compliments from peeps at work always good- rumor has it in after life will turn into chicken - being I eat them daily!!! So yeah did it before work crazy almost late lol but I did it - this week minus hack squats just really bad and hurt shoulder some reason so safe than sorry ! Weekend so going to do red box I know exciting and last night laundry night - trying not to drink any for 30 days so no shiny disco ball night for me ! Umppph umpghh mmmph


#8

Out of curiosity, how did you decide to do six curl variations in a single workout?


#9

To hit diffrent targeted muscles at diffrent angles - open to suggestions . More direct bi work due to alot of compound movements hitting other areas


#10

Diffrent muscles at diffrent angles as well as range of motion and variations of hand grips to target other areas - open to suggestion . But yeah with rest of compound movements I get pretty muchevery area


#11

Diffrent muscles at diffrent angles as well as range of motion and variations of hand grips to target other areas - open to suggestion . But yeah with rest of compound movements I get pretty muchevery area


#12

[quote]pkoad wrote:
Out of curiosity, how did you decide to do six curl variations in a single workout?[/quote]

Different variations , angles, hand position , cause compound movements take care of rest not to mention different ranges of motion


#13

Opps stoopid iPhone lol I love it but there u go lol 3 x answered


#14

July 26th (backlog)

Back and Shoulders

Back

Pullups - (on the assisted machine @ 20 pounds)
10=8x
10=5x
10=4x (stay )
Bent over rows -
8=40 pounds
8=50
8=60
8=70 (6x) stay
Pulldowns (behind neck) -
8=60 pounds
8=75
8=90
8=105 (5x) stay
Pulldowns (in front) -
8=60 pounds
8=75
8=90
8=105 (7x)!!
One arm Dumbbell rows -
8=20 pounds
8=25
8=30
8=35 (go up)
Seated Rows -
8=55 pounds
8=70
8=85
8=100 (go up)
Shoulders

Military Press (in front) -
10=45 pounds
8=50
6=55
4=60
4=65 (go up)
Military Press (behind neck) -
8=45 pounds
6=50
6=55
4=60 (go up)
Front Dumbbell Raises -
8=2.5 pounds
8=5
8=10
8=15 (go up)
Side Dumbbell Laterals -
8=2.5 pounds
8=5
8=10
8=15
Rear Dumbbell Laterals -
8=2.5 pounds
8=5
8=10
8=15 (go up)
Barbell Shrugs -
10=50 pounds
10=60
8=70
8=80

Not bad work out …did easy on shoulders. going to go up next week …shoulder felt fine . tomorrow day off but per my routine i will be doing at least 3 miles run on treadmill …however long that takes me .

FLUFFY GO AWAY


#15

ok so the stats on my off day lol

ran on treadmill …
Elapse Time: 41:25
Distance: 3.1 miles
Average Speed: 4.36 MPH
Average Pace: 13:44/miles
Average Heart Rate: 142

This week…3 days on 1 day off cycle (each bodypart hit twice a week) and 5 miles cardio wise
Weekly workout recap:
So this makes the first full week finished. Week 2 starts tomorrow so will be doing cardio for 7 miles next week. Incase u just tuned in I am doing 3 days on and 1 day off. so each cycle i hit body part twice a week. My goal is to lose the body fat that i gained from being out of the game due to dislocated shoulder and gained a FLUFFY figure. So thought i would do my “Busta Ass 30 day workout”. So i feel good and the shirts i am wearing are fitting tighter. I will post pics after the 30 days . I didnt take measurements cause i know what fluffy looks like so i just did by shirts and scale with the bodyfat thingy. But anyhow 3 more weeks togo.
My mood is good and attitude is grand. I thought i would be tired alot ( i do sleep earlier now ) but i also get up at 5:45 gym by 6 ish . then work out then work 8:30 am . bed by 130 ish. I know its late hours but i cant sleep even when working out that early . insomnia but i take necessary sleep when i need it . but anyhow i feel good. so we shall see. 1st step is hardest . Oh yeah eating wise the “bags” by ziplock save me always a good meal never a cheat meal . anyhow …chest and tri’s


#16

july 28th chest and tri’s

Flat bench press
(warm) 10= 95 pounds
10= 100 pounds
8=105 pounds
(work) 6=110 pounds
4= 115 pounds
3=120 pounds
3=125 pounds
3=130 pounds (2x) stay
Incline Barbell bench
6=100 pounds
4=105 pounds
3=110 pounds
3=115 pounds (go up)
Decline barbell bench
6=100 pounds
4=105 pounds
3=110 pounds
3=115 pounds (go up)
Flat Dumbbell flys
8=30 pounds
8=35 pounds
8=40 pounds
8=45 pounds (5x) stay
Incline Dumbbell press
8=25 pounds
8=30 pounds
6=35 pounds
6=40 pounds (go up)
Cable Cross
8=40 pounds
8=50 pounds
8=60 pounds
Dips (assisted machine)
10= 5x assisted at 30 pounds
8= 6x assisted at 40 pounds
8=8x assisted at 50 pounds
6=6x assisted at 50 pounds (worn out shew )
Overhead Extension Barbell (standing)
8=30 pounds
8=40 pounds
6=50 pounds
6=60 pounds (3x) stay
Nose breaker (aka skull crunch)
8=20 pounds
8=30 pounds
6=40 pounds
6=50 pounds (5x) stay
Cable Pushdown (pronated)
8=70 pounds
8=80 pounds
8=90 pounds
8=100 pounds go up
Cable pushdown (supinated)
8=50 pounds
8=60 pounds
8=70 pounds
8=80 pounds go up
Kickbacks
8=15 pounds
8=20 pounds
8=25 pounds (go up)

Nice workout have done pretty well i suppose. Still progression so all is well. Weights def feel heavy and sometimes worn out but still sticking to it . So gang I hope this inspires u …

For those reading and wondering how i have time and do it . this is my schedule

5:45 am --get up …get ready for gym
6:00 am – at gym …doing work out .
7:45 am --done with workout
8:30 to 5:30 pm …(sometimes till 8:30 pm but slowing now)
6:00 pm —cardio at least 2 miles
7:00pm — home dinner time …thanks ziplock after all this i don’t feel like cooking
7:15-1100pm --working on projects for Metropolitan Community Church. Moderator of face book page thats up and running now for Louisville KY . Also working on new newsletter and also new website . Shew too much work
11:39 --blogging on precisionnutrtiion …
12:00 bed time
probably cant sleep so 1 am bedtime then up at 5:45 start over…

so tell me u cant do it and i will call u a liar lol



#17

Legs and Bi

Squats
12=130 pounds
10=135
8=140
8=145
6=150
6=155 (go up)
Leg Press (does the machine weigh anything )
8=165 pounds
8=170
8=175
8=180 (go up)
Leg Extension
10=100 pounds
8=115
8=1130
8=145 (5x)
Leg Curl (by free motion machine )
10=60 pounds
8=70
8=80
8=90 (go up)
Straight Leg Deadlifts
8=120 pounds
8=125
8=130
8=135 (go up)
Standing Barbell Curls -
10=40 pounds
8=50
8=60
8=70 (5x) stay
Alternating Dumbbell Curls -
8=15 pounds
8=20
8=25
8=30 (5x) stay
Preacher Curls (machine) -
8=24 pounds
8=36
8=45
8= 60 (2x) stay
Hammer Curls -
8=15 pounds
8=20
8=25
8=30 (6x) stay
Cable Curls -
10= 70 pounds
8=80
6=90 (4x ) stay
Concentration Curls -
12=15 pounds
10=20
8=25 (6x) stay

So crazy day. kinda bummed out. Just for kicks i weighed myself and um no change. I was like darn . oh well just going to stay the course and wait till 30 days . just was tempting to see if any progress. Anyhow today was something diffrent. Ever had one of those days u didnt wanna go in the gym at all. then u was like why am i doing this . and then was like no one really notices and dayum why do i have a friend that wants to be my gym buddy. I know i thought too much my shorts didnt have a pocket for my iphone so i can listen to black eyed pea’s music.

But yeah i did meet all my goals and pushed hard just was like in a zone i guess. but i pushed thru. but yeah I just guess i expect more weight loss i guess but its ok. anyhow i tell u this just goes to show u that even the best of folks go thru what ur mind has said to u .

Also I decided that i will be revamping cardio …

week 1 …5 miles

week 2 …10 miles (this week lol )

week 3…15 miles

week 4…20 miles

I decided this cause i was like pushin the cardio like the weights so i revamped so fun times.

anyhow those who are reading thanks i appreciate it . and those who creep …say something come on . this is a website of pursuit …say something at least hey or hi


#18

Back and Shoulders

Back

Pullups - (on the assisted machine @ 24 pounds)
10=5x
10=5x
10=5x (stay )
Bent over rows -
8=40 pounds
8=50
8=60
8=70 (6x) stay
Pulldowns (behind neck) -
8=60 pounds
8=75
8=90
8=105 (6x) stay
Pulldowns (in front) -
8=60 pounds
8=75
8=90
8=105 (6x) stay
One arm Dumbbell rows -
8=25 pounds
8=30
8=35
8=40 (go up)
Seated Rows -
8=70pounds
8=80
8=100
8=115(5x) stay
Shoulders

Military Press (in front) -
10=50 pounds
8=55
6=60
4=65
4=70 (stay)
Military Press (behind neck) -
8=50 pounds
6=55
6=60
4=65 (stay)
Front Dumbbell Raises -
8=5 pounds
8=10
8=15
8=20 (4x) stay
Side Dumbbell Laterals -
8=5 pounds
8=10
8=15
8=20 (3x) stay
Rear Dumbbell Laterals -
8=5 pounds
8=10
8=15
8=20 (stay)
Barbell Shrugs -
10=60pounds
10=70
8=80
8=90 (go up)

Still taking it easy on shoulder however it’s my weakest part !! So tomorrow cardio least 3 miles ( this week doing 10 miles ). Just want stomach fat gone also pushing myself to limits . Will say i need more calories gonna adjust diet today for Friday I am running roughly 2,000 a day with my activity level gotta up it doing at least 3 shots of olive oil about 350 calories there the easy way lol . Any how what is a good site to figure outhow much caloric intake should be ? ( link please ) I don’t wannaeat under goals


#19

ok so the stats on my off day lol ( done on treadmill)

Elapse Time: 36:9
Distance: 2.57 miles
Average Speed: 4.26 MPH
Average Pace: 14:03/miles
Average Heart Rate: 126

so yeah running today it’s off day. So 2.5 miles during am now 2.5 later tonight , total of 5 miles yeah — 5 more to do by next off day – shew –


#20

Tonights cardio on the treadmill:

Elapse Time: 56:50
Distance: 4.01 miles
Average Speed: 4.23 MPH
Average Pace: 14:09/miles
Average Heart Rate: 144

so yeah i did 6.5 in a day . so got 3.5 more miles to do on day off. So yeah i was proud of myself . Sure its a run walk…more run than walk but least i am progressing . and doing the job . Anyways shew …530 am to wake up and then back to weights. chest and bi …good times …