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  1. #1
    flex Magazine June 2008 spirit3530's Avatar
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    Lightbulb Equilibrium Sage - The Art of the Gun Kata

    I started seriously training in 2004 at 159. My highest weight has been 184 with a 32 waist. Because of an injury to my shoulder late last year I was forced to stop working out. I was down to 168 and very depressed. I am healthy again and have been lifting again and now I am 183lb at 31.5 waist. I have asked Str8flexed (Layne) to help me obtain the best combination of size and conditioning I have every had. He has worked out a program for me. I know I will see my best gains soon. Lucky for me NONE of this will be muscle memory because I am already back to my previous weight. All of this is new size. Are you tired of claims about crazy programs but find out most of it is muscle memory? Are you ready for the real thing? I am, so if you want to see it done the right way. Keep your eyes peeled and pull up a chair. My philosophy on working out is about to be changed forever. (Soon to be)Dr Layne Norton WNBF PRO is about to enlighten us.
    Last edited by spirit3530; 02-27-2006 at 08:42 PM.
    Cha Cha Cha

  2. #2
    flex Magazine June 2008 spirit3530's Avatar
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    Day 1: Chest


    -Incline dumbbell press4 sets: 75x5 reps

    -weighted dips 4 sets: +25x8 reps

    -incline dumbbell fly 4 sets: 45x9 reps

    I felt a little weaker in my shoulder because I worked my chest and back pretty hard on saturday. Good workout though. I know I will get PRs next week. I am anxious to get back to the 100 club. I guarentee I'll be back by april.
    Cha Cha Cha

  3. #3
    flex Magazine June 2008 spirit3530's Avatar
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    Day 2

    Arms

    alt curls 4sets 45x6
    skull crushers 4sets 45x8
    camber bar preacher curls 3set 85x10
    pressdowns 3set 100x10
    one arm rev pressdowns 3 set 25x12
    close grip cable curls 3 set 65x8
    standing concentration curls 3set 35x10

    A little more volume than I am used to doing. Still I like doing some different exercise than I've done in a while.

    I wanna be......stronger, bigger, better.
    Cha Cha Cha

  4. #4
    Banned Random907's Avatar
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    No offense, but "Armour of Halo" ?

    I thought this was video game related when I read it.

    Good luck with your workout routine however!

  5. #5
    Doesn't Know Much WillB485's Avatar
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    Originally Posted by KingdomCome
    No offense, but "Armour of Halo" ?

    I thought this was video game related when I read it.

    Good luck with your workout routine however!
    lol me 2. im sure u will gain size easily with layne's help

  6. #6
    flex Magazine June 2008 spirit3530's Avatar
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    Talking

    Originally Posted by KingdomCome
    No offense, but "Armour of Halo" ?

    I thought this was video game related when I read it.

    Good luck with your workout routine however!
    Originally Posted by WillB485
    lol me 2. im sure u will gain size easily with layne's help
    LOL it actually comes from Ronin Warriors....long story short my name is Sage Thanks. Layne has to do something in his "spare" time.
    Last edited by spirit3530; 03-01-2006 at 08:21 PM.
    Cha Cha Cha

  7. #7
    flex Magazine June 2008 spirit3530's Avatar
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    *57

    Day 3
    Legs
    Squat 3 sets 225x4
    V Squat 2 sets 225x8
    Leg Extension sets 90x12 100x12
    DB SLDL 2 sets 75x6
    leg curl 2 sets 110x10
    standing calf raise 3 sets 225x10
    seated calf raise 2 sets 125x6

    I felt pretty good on my first Leg workout in several months. I look forward to getting my previous best in all my lifts. I didn't want to push it too hard today. I will gradually ease into the program.


    **** I forgot my rest times. 1 minute rest..**** burned
    Last edited by spirit3530; 03-02-2006 at 08:42 PM.
    Cha Cha Cha

  8. #8
    flex Magazine June 2008 spirit3530's Avatar
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    Day 5
    Back

    Deadlift wp 135x10 wp 175x8 225x3 245x5, 255x5, 275x5
    TBar Hammer grip row 205x6 205x6
    wide grip cable row 100x10 120x10 120x10
    super slow wide grip pullups bwx6 bwx6 bwx6
    super slow close grip pulldowns 140x10 140x10 140x10

    rest time 1.5 min on DL 1 min on rest of exercises

    I hadn't done some of these exercises in a while. Deadlifts felt good like I could pull more. I didn't know how the rest of the workout would go though so I stopped there. I know I will get a PR next week on the DL. My Legs are still sore from my last workout . Pullups and pulldowns done real slow to maximize contraction in my lats and felt great. I was supposed to do this workout yesterday but something came up. Glad I waited glad to be back...good workout.
    Cha Cha Cha

  9. #9
    flex Magazine June 2008 spirit3530's Avatar
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    Day 6
    Shoulders

    DB Press wp 20x6 wp 30x6 40x5 50x5 65x5
    db lateral raise 20x8 20x8 20x8
    bent lateral raise 25x8 25x8 25x8
    side cable laterals 10x12 10x12
    DB Shrugs 100x6 105x6

    45 sec rest

    I felt good about this workout. I wanted to lower the amount of rest time because of the lower reps. I don't want to exceed the 1 min rest. I decide 45 would hit me pretty hard. It really made those cable laterals hard. I do feel like I will get a PR next week though. I expect db press and shrugs to move.
    Cha Cha Cha

  10. #10
    flex Magazine June 2008 spirit3530's Avatar
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    Day7
    Chest

    incline db press 65x5 75x5 PR 85x5 85x5
    incline flyes 3 sets 45x8
    weighted dips 3 sets +30x8

    T RC movements 2 sets 15x8
    L RC movements 2 sets 20x8

    45 sec rest

    I was supposed to do 4 sets instead of 3 set (i forgot my logbook). Good workout ...quick again. I feel a much better burn going faster so I will continue to experiment with going fast. I am feeling strong though. I know I can continue to lift heavier and faster. I am going to work on my flexibility. (maintain and increase range of motion in my shoulder says my wife). This is where the RC movements come in. I hurt my shoulder last year and it put me out of commission for 6 months. Not again so I will do the RC moves on chest day.

    90's next week on inclines......95's probably I feel good
    Cha Cha Cha

  11. #11
    flex Magazine June 2008 spirit3530's Avatar
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    Day 8
    Arms

    Alt db curls 30x8 35x8 40x3 PR 50x6 50x6 50x3
    Preacher curls PR105x8 95x8 95x8
    Concentration curls 35x10 35x10 35x10
    Skull crushers 35x8 40x8 40x8 45x8 45x8
    Pushdowns PR 115x12 115x12 115x12
    one arm rev pressdown 20x12 20x12 20x12

    Rest: Alt Db Curl and Skullcrushers 1 min, everything else 30 sec

    I had a workout partner today so I moved a little faster becasue I wanted to see him struggle. I got PRs pretty much on half my exercises. Some of the weights I struggled with but I did maintain strict form. I used less weight on the one arm pressdowns but I pretty much had fried them. I will try to increase repetitions next week on all exercises. I plan to start using creatine again once I can't move anymore weight (plateou). Well here comes a rest day tommorrow. Run day.
    Cha Cha Cha

  12. #12
    flex Magazine June 2008 spirit3530's Avatar
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    Rest day

    Nice 15min sprint & jog.
    +2min collapse
    Cha Cha Cha

  13. #13
    The Physique Architect str8flexed's Avatar
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    damn look at all those PRs!

  14. #14
    Registered User AU stu.'s Avatar
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    Your journal is looking good, great job on the PRs!

  15. #15
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by str8flexed
    damn look at all those PRs!
    Thanks Layne. I love the workout. It haven't felt so rested since I started lifting seriously 1year and a half ago. I am working on my diet and tweaking it. I am eating about 185g pro 325 carbs and 115 fats currently. I am getting more ripped and gaining about a 1/2 a pound a week. Should I try to gain more weight per week or is that good?

    Originally Posted by AU stu.
    Your journal is looking good, great job on the PRs!
    Thanks man. I appreciate you stopping in. I am definately going to hit a PR tommorrow on squats.
    Cha Cha Cha

  16. #16
    The Physique Architect str8flexed's Avatar
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    1/2 lb per week is perfect!

  17. #17
    flex Magazine June 2008 spirit3530's Avatar
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    Thumbs up

    Day 10
    Leg
    Legs
    Squat 3 sets PR 235x6
    V Squat 2 sets 230x10
    Leg Extension sets 110x12
    DB SLDL 2 sets 75x8
    leg curl 2 sets 120x10
    standing calf raise 3 sets 225x10
    seated calf raise 2 sets 125x8

    rest time squats 1.5 min all others 1 min

    Man I didn't eat that great this morning. I did feel a little sluggish in the gym. However I really pushed my self. I got PRs on reps and weight lifted. I did a few more warmups than normal to get myself going. Squats started off rough...ie back and knee pain but when I got warm it felt much better. On a side note I found out I wasn't drinking enough water. I was severely depleted. Lets just say 200lbs is alot closer than I thought. Back day tommorrow
    Cha Cha Cha

  18. #18
    Keto Maven Stonecoldtruth's Avatar
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    Originally Posted by spirit3530
    Day 10
    Leg
    Legs
    Squat 3 sets PR 235x6
    V Squat 2 sets 230x10
    Leg Extension sets 110x12
    DB SLDL 2 sets 75x8
    leg curl 2 sets 120x10
    standing calf raise 3 sets 225x10
    seated calf raise 2 sets 125x8

    rest time squats 1.5 min all others 1 min

    Man I didn't eat that great this morning. I did feel a little sluggish in the gym. However I really pushed my self. I got PRs on reps and weight lifted. I did a few more warmups than normal to get myself going. Squats started off rough...ie back and knee pain but when I got warm it felt much better. On a side note I found out I wasn't drinking enough water. I was severely depleted. Lets just say 200lbs is alot closer than I thought. Back day tommorrow
    Good job on the PRs man

    Question for ya, on your leg curls, are those standing? seated? lying? I'm trying to get an idea of what others do.

    Plus its nice to see another one of Layne's clients (he set up my routine too) active and about

    Josh

  19. #19
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    Originally Posted by stonecoldtruth
    Good job on the PRs man

    Question for ya, on your leg curls, are those standing? seated? lying? I'm trying to get an idea of what others do.

    Plus its nice to see another one of Layne's clients (he set up my routine too) active and about

    Josh
    Thank bro. I do seated leg curls the feel really good at that point in the workout.
    Cha Cha Cha

  20. #20
    The Physique Architect str8flexed's Avatar
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    Originally Posted by spirit3530
    Day 10
    Leg
    Legs
    Squat 3 sets PR 235x6
    V Squat 2 sets 230x10
    Leg Extension sets 110x12
    DB SLDL 2 sets 75x8
    leg curl 2 sets 120x10
    standing calf raise 3 sets 225x10
    seated calf raise 2 sets 125x8

    rest time squats 1.5 min all others 1 min

    Man I didn't eat that great this morning. I did feel a little sluggish in the gym. However I really pushed my self. I got PRs on reps and weight lifted. I did a few more warmups than normal to get myself going. Squats started off rough...ie back and knee pain but when I got warm it felt much better. On a side note I found out I wasn't drinking enough water. I was severely depleted. Lets just say 200lbs is alot closer than I thought. Back day tommorrow

    great job on the PRs bro!

  21. #21
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    Day 11

    Back
    Deadlift wp 135x10 wp 225x6 275x5, 285x5, 285x5
    TBar Hammer grip row 205x8 205x8
    wide grip cable row 120x10 130x10 130x9
    super slow wide grip pullups bwx7 bwx7 bwx6
    super slow close grip pulldowns 140x10 140x10 140x8

    rest time 1.5 min on DL 1 min on rest of exercises

    Good workout I got PR's on 3 exercises today. I did feel like I could have done more weight on my TBar rows. I did do 2 more reps each set on those though. By the time I got to the close grip pulldowns I was pretty sore. The last two reps I just couldn't get. I will make it happen next week though. I didn't think i would be able to perform well today becasue my back was pretty sore after the leg workout. I didn't think I did too bad. Tommorrow's Operation Boulder Shoulders.
    Cha Cha Cha

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    day 12
    Shoulders

    seated db press wp 35x8 wp 45x8 65x5, 65x5, 65x4
    db side laterals 25x8, 20x10, 20x10
    bent laterals 25x10, 25x10
    side cables 10x12, 10x12
    close grip db shrugs 105x6
    close grip bb shrugs 235x6

    rest times 45 sec

    I know shoulders are a weak point because I am weak there. I really want to get much better in my shoulder exercises. I always feel like I struggle alot more. Shrugs felt easy I hated going to BB but for some reason 110-125 dbs are missing in my gym. Maybe I need to get my mind more focused on shoulder presses ...wider arc perhaps. I don't know.

    I just want the freaky 52inch shoulder width, 31 inch waist and thick delts. WHAT THE HELL DO I DO.

    side note: I consumed 4 sushi rolls 4 oz of chicken, 1lb deviled egg/potato salad as my 5 meal and it tasted GOOD.
    Cha Cha Cha

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    day 14 week 2
    Chest

    widegrip decline bb press wp 135x6 wp 185x6 wp 185x6
    widegrip incline bb press 155x6 155x6 155x6 135x8
    weight dips PR+40x8, +40x8, +40x8, 40x6
    flyes 45x8

    Rest time 45 sec

    In Accordance with my training program I am supposed to add variety to my workout in the form of BB/DB swap or exercise swap. I am going to try the barbell change. I haven't used barbells in over a year so now I am going to start again. I am going to use a wide grip this time. I am going to miss dumbells. Hopefully my chest will see new growth with the different stimulus. I have GOT to figure this out because everything is growing but my chest is lagging. Oh I just did one set of flyes because I felt done.
    Cha Cha Cha

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    Originally Posted by spirit3530

    In Accordance with my training program I am supposed to add variety to my workout in the form of BB/DB swap or exercise swap. I am going to try the barbell change. I haven't used barbells in over a year so now I am going to start again. I am going to use a wide grip this time. I am going to miss dumbells. Hopefully my chest will see new growth with the different stimulus. I have GOT to figure this out because everything is growing but my chest is lagging. Oh I just did one set of flyes because I felt done.
    Just remember to get that form down if you are going to barbell. It is TOO common to see people with sloppy form. I had trouble for the longest time with the entire concept of driving the heels into the ground and putting the arch on your back. Once I got that down, I really started to like BB. Plus most people have a bigger BB than their combined DB, so it is kind of an ego boost.

    When do we get some pics btw :P

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    [QUOTE=spirit3530]Day 8
    Arms

    Alt db curls wp 30x8 wp 35x8 50x6 50x6 50x6
    camber bar Skull crushers 90x12 100x8 100x8 100x8 100x8
    camber bar curls 100x6 100x6
    Pushdowns PR 130x10 130x10 130x10
    Concentration curls 45x10 45x10 45x10
    one arm rev pressdown 25x10 25x10 25x10
    camber bar Preacher curls 105x8 105x8 105x8

    Rest: 1 min

    Pretty good workout. I didn't eat as well today. Next week I will be doing camber curls instead of alt db curls. I just added them today to get a feel. Only db exercise is going to be concentration curls.
    Cha Cha Cha

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    ALL RED [PR's] DAY

    Day 17
    Legs
    Squat wp 135x10 wp180x8 235x6 255x4 255x4 255x4
    V Squat 2 sets 250x10
    Leg Extension sets 115x12
    DB SLDL 2 sets 85x8
    leg curl 2 sets 130x10
    standing calf raise 3 sets 235x10
    seated calf raise 2 sets 130x8

    rest time squats 1 min all others 30 sec

    I just felt really good today. I felt like I would conquer the workout today. I told myself I would add weight so I just tried to add 20lbs to major lifts 5 to 10 on smaller lifts. I figured I would just push myself to see where I would fail. I met ever rep requirement.
    Cha Cha Cha

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    Originally Posted by spirit3530
    Day 17
    Legs
    Squat wp 135x10 wp180x8 235x6 255x4 255x4 255x4
    V Squat 2 sets 250x10
    Leg Extension sets 115x12
    DB SLDL 2 sets 85x8
    leg curl 2 sets 130x10
    standing calf raise 3 sets 235x10
    seated calf raise 2 sets 130x8

    rest time squats 1 min all others 30 sec

    I just felt really good today. I felt like I would conquer the workout today. I told myself I would add weight so I just tried to add 20lbs to major lifts 5 to 10 on smaller lifts. I figured I would just push myself to see where I would fail. I met ever rep requirement.
    Very nice on those PRs, especially with the limited 30 second rest times. I'm glad to see a difference between your standing/seated, I thought I was the only one who had this, hehe.

    Josh

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    all kinds of PRs going on in here

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    Originally Posted by str8flexed
    all kinds of PRs going on in here
    It's gettin PR in here, so throw on more 45 plates.. it'll be #1 on the billboard charts in no time!

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    Originally Posted by stonecoldtruth

    Very nice on those PRs, especially with the limited 30 second rest times. I'm glad to see a difference between your standing/seated, I thought I was the only one who had this, hehe.

    Josh
    Thanks man. I like the change I've never done both at the same time.

    Originally Posted by st8flexed
    all kinds of PRs going on in here
    Thanks SCT gives me motivation, so I gotta impress.

    Originally Posted by stonecoldtruth
    It's gettin PR in here, so throw on more 45 plates.. it'll be #1 on the billboard charts in no time!
    S.C.T. You are crazy but it sounds kinda catchy. When i hit 315 ATG on the squat and 315 on the deadlift next month it will be real.
    Cha Cha Cha

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