Equilibrium Sage - The Art of the Gun Kata

[spirit3530]

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.

[spirit3530]

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.

[spirit3530]

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.

[Random907]

No offense, but "Armour of Halo" ?

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

Good luck with your workout routine however!

[WillB485]

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

[spirit3530]

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

LOL it actually comes from Ronin Warriors....long story short my name is Sage Thanks. Layne has to do something in his "spare" time.

[spirit3530]

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

[spirit3530]

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.

[spirit3530]

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.

[spirit3530]

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

[spirit3530]

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.

[spirit3530]

Rest day

Nice 15min sprint & jog.
+2min collapse

[str8flexed]

damn look at all those PRs!

[AU stu.]

Your journal is looking good, great job on the PRs!

[spirit3530]

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?

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.

[str8flexed]

1/2 lb per week is perfect!

[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

[Stonecoldtruth]

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

[spirit3530]

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.

[str8flexed]

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!

[spirit3530]

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.

[spirit3530]

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.

[spirit3530]

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.

[Stonecoldtruth]

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

[spirit3530]

[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.

[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.

[Stonecoldtruth]

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

[str8flexed]

all kinds of PRs going on in here

[Stonecoldtruth]

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!

[spirit3530]

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.

all kinds of PRs going on in here

Thanks SCT gives me motivation, so I gotta impress.

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.