I was told some might consider that an advantage, my advantage is I CAN BREATH!!! 
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Originally Posted by Archangel
, was bummed because the contest I was training for I can no longer do due to the meds I take for asthma
I was told some might consider that an advantage, my advantage is I CAN BREATH!!! |
Good to see you back here again, Arch.
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Originally Posted by Seanp156
Huh? That's weird. If it's a steroidal type of med for asthma, those generally have no performance enhancing effects. They're not anabolic.
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Originally Posted by Triple Threat
Good to see you back here again, Arch. |
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Originally Posted by Burner02
let the smiting of all evil doers and slackers commence again!
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Hey Arch! How's things? Glad to see you posting again 
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Originally Posted by yellowmoomba
AA - Good to see you return. Your negative six count has to be hard !!!!!!!!!!!
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Originally Posted by katt
Hey Arch! How's things? Glad to see you posting again |
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Originally Posted by JerseyDevil
Arch, great to see you back! How is the family?
I just started posting again myself.... |
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Originally Posted by Scarface30
Arch is back!
how are things? looks like you're back in old form quickly |
was doin CURLS in the Rack!!! Oh well, next time!!!|
Originally Posted by Archangel
Wanted to do Rack Deads for back, but some YAHOO
was doin CURLS in the Rack!!! |
Are you mellowing? 
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Originally Posted by Archangel
Thats it, think I spent more time on the treadmill than the workout LoL!!!
Its still fun to watch them look at me like "Thats it"??? Questions and/or criticism welcomed!!! Hope all is well!!! |
does that help?
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Originally Posted by Malley
So how long did that workout take?
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About 10 minutes!!!
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Originally Posted by Burner02
slacker!
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Originally Posted by JerseyDevil
I agree with Burner... You need to up the intensity a bit Arch
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Originally Posted by Burner02
...in a word: WOW
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Originally Posted by JerseyDevil
That is a helluva lot of volume in 10 minutes!
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Originally Posted by Pylon
Glad to see you are still in top form, Archie! Seriously, we should get together sometime soon. I could use some smiting to get me back on track. I'm up at 70 and 270 for work now. Where you at? What's your schedule like? |
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Originally Posted by Archangel
I'm still in the Westport area, what are your hours??? Would love to get together!!!
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Originally Posted by Archangel
Your TOO kind!!!
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Originally Posted by Pylon
A friend of mine lives close enough to have listened to the show from his back porch.
How was the show? |
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Originally Posted by sara
Archangel, I like the quotes on your signture
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Originally Posted by Scarface30
excellent squats Arch, 335 is
Motley Crue and Godsmack in the same concert? how is your hearing now? lol |
Well played indeed sir!
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Originally Posted by Archangel
What thinks you???
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Originally Posted by Triple Threat
This is going to be a high volume routine, right?
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Originally Posted by Archangel
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Arch's version of a high volume workout is when the music is turned up loud.
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Originally Posted by Triple Threat
That's what I thought.
Arch's version of a high volume workout is when the music is turned up loud. |
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Originally Posted by Triple Threat
Are you thinking about a competition in the near future?
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Originally Posted by Archangel
I was doing one this October, but found out my asthma medication would get me disqualified, I was told others might view it as an advantage
I said advantage??? The only advantage is I can BREATHE!!! So I'm shooting for one possibly next May, in Iowa!!! |
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Originally Posted by Burner02
That's some bovine biscuits!
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Originally Posted by Archangel
I was doing one this October, but found out my asthma medication would get me disqualified, I was told others might view it as an advantage
I said advantage??? The only advantage is I can BREATHE!!! |
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Originally Posted by Burner02
That's some bovine biscuits!
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Is that some Afghanistan treat?
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Originally Posted by Malley
O'Fallon Mo?
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Originally Posted by Pylon
That's a yes. If you need any further info, you can always ask the people at the Chesterfield IHOP. They've been known to weep at the sight of Archie after a comp.
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You know it Pylon!!!|
Originally Posted by Archangel
Squats (Just above Parallel, partials of sorts???)
405x20 r/p 405x4 r/p 405x1 |
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Originally Posted by Triple Threat
You're getting up into Tom Platz territory. |
I wish!!!|
Originally Posted by Malley
405 for 20? Holy shit!
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Originally Posted by JerseyDevil
Still!
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Originally Posted by Archangel
Thanks for the input Bolt, this concept is new to me, so I'm throwing it out there!!!
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Originally Posted by CowPimp
Pretty much sounds like you got the idea. I wouldn't consider a rack deadlift a vertical pull (It's still a lower body movement really), but I don't think it works badly there. You are still getting a lot of stimulation on everything on your upper back. The idea is balance, so I think what you have is fine.
Have you considered using unilateral movements for the low body, like a lunge, instead of one of the other lower body movements? |
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Originally Posted by Burner02
heh...you said 'bolt'...reminds me of the movie, Bolt.
Now I'm gonna see DB post...I'll think: Zoom, zoom... |
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Originally Posted by JerseyDevil
Two thumbs up. That is a good looking routine.
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Originally Posted by Archangel
I guess I never really looked at the RD as a lower body movement, I guess cause it fries my upper back/traps area, so I assumed it was an upper body movement,
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OK, now I'm confused.
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Originally Posted by Archangel
Still havn't seen this, I know, whats wrong with me, I have an 8 yr old daughter who has seen it 20 times, LoL!!!
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Originally Posted by Archangel
Is this a sound concept???
Should I mix them up instead of keeping them the same, ex: Horizontal Push-Upperbody Vertical Pull-Upperbody Legs Aux Am I making sense??? |
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Originally Posted by Triple Threat
I also think of a rack DL as more upper body, since I feel the lifting from the floor hits the lower body. But if you eliminate the lower part of the lift, it seems to be more of an upper body lift.
OK, now I'm confused. |
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Originally Posted by Burner02
Its actually one of my favorite animated/CGI movies.
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Will have to check it out!!!|
Originally Posted by Triple Threat
Yes.
No. Yes. My preference would be not to mix, ie, keep horizontal push/pull together and vertical push/pull together. |
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Originally Posted by CowPimp
Lunges hit everything pretty hard. However, it does depend on the type of lunge and the stride length. A longer stride tends to make the movement more hip-dominant. Walking lunges and reverse lunges also tend to be more hip-dominant, while the forward lunge moves along the continuum toward quad-dominance. Like I say though, any variation is great.
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Originally Posted by JerseyDevil
I feel like spewing some words of wisdom. You can analyze all you want...
But imo.... it is far more the lifter doing the split, rather then the split the lifter chooses to do. Does that make sense? In otherwords, working hard is way more important then the actual workout chosen. And Arch buddy, you do it 112% |
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Originally Posted by Malley
Right now I dont feel like thinking to give you a hand.....been working on routines all day, kinda spent. I will look tomorrow.
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Originally Posted by Stewart14
i guess I will just never understand how in the hell people like you can squat so much damn weight! I mean that's ridiculous there Archie. How do you do it? Honestly, I am so confused, are there some people who just anatomically aren't built to squat and therefore will never put up big numbers? Is it something everyone can do? I mean, I know I haven't trained the squat my whole life, but I have put a good 8 or so years into training it, and I have gotten nowhere.
Do back issues play a role? I have slight scoliosis? Maybe my leg length compared to my torso length is the problem? My torso is short compared to my legs? Do i just suck? you would think, even after messing around with all different types of routines that I should be doing better than I am. 385 tops at a powerlifting meet? Geez, I am 215 pounds, that sucks balls. I think the best multi rep set I've ever done was like 345 x 2. Do you have any suggestions, I mean I really can't get any progress on it. Bench at least I got up to like 350ish and deads I did over 500 at the meet last year, so I know I've done ok on those, but squats are like my achilles heel, I just can't get into the 300s, let alone 400 like you. |
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Originally Posted by Burner02
...pretty ri-donk-u-lous up in here, Arch!
I saw a pic of a female with STG squats w/ 4 plates! WTF??? And she didn't look like a she-man...she looked like a woman... |
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Originally Posted by Burner02
...pretty ri-donk-u-lous up in here, Arch!
I saw a pic of a female with STG squats w/ 4 plates! WTF??? And she didn't look like a she-man...she looked like a woman... |
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Originally Posted by sara
Our girl "built" here squats like with 4 plates and she looks amazing!
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Originally Posted by sara
Our girl "built" here squats like with 4 plates and she looks amazing!
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Originally Posted by sara
Our girl "built" here squats like with 4 plates and she looks amazing!
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Originally Posted by Burner02
she's not a girl...I have this theory..she's a Cyberdine T-3500 Terminator. Luckily, it seems someone intercepted her and reprogrammed her to be a force of good.
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Originally Posted by Triple Threat
Is this for real? built is squatting 405?
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Originally Posted by Archangel
Sorry guys, life got kinda busy, only had one workout this week (Monday), taking the rest of the week off, and starting back up on next wed!!! Going out of town this weekend, leaving friday morning and Riding up to Anemosa, Iowa with my Father-In-Law!!! We are gonna check out the Motorcycle museum and J&P Cycle up there, really looking forward to HITing the road and relaxing!!! Not sure if I'm gonna do that program I came up with or not yet, getting the diet in check, and possibly shooting for a contest next May in Des Moines, Iowa!!!
Mondays workout : Chest/Delts/Triceps RC=6/2/Explode/2 Incline DB Press 100x9 Pec Dec (Nautilus Incline) 130x7 immediatly to: Dips BWx6 r/p 2 r/p 1 Nautilus Laterals 145x9 immediatly to: Nautilus Overhead Press 140x7 Seated Overhead DB Extensions 110x8 DONe, walked for 15 Minutes 4.0 Incline 4.0 Speed Comments, Criticisms, ALL welcome!!! Walking on the treadmill took longer than my workout, LoL!!! |
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Originally Posted by JerseyDevil
Nothing wrong with that workout.... ENJOY the trip!
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Originally Posted by Burner02
You driving or riding?
I've been scouring craigslist for late model Yamaha R1's....it's perfect weather for riding here...and I'm jonesing HARD to ride...thinking of moving up to a liter size... |
Can't wait, gonna be 300 miles ONE WAY!!! Lookin forward to it, I have a Honda 1300VTX C, this is my first long ride!!!|
Originally Posted by Triple Threat
Yeah, your workouts still take less time than my warmups.
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Oh my, no wonder people look at me like "Thats it"???
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Originally Posted by Archangel
Sorry guys, life got kinda busy, only had one workout this week (Monday), taking the rest of the week off, and starting back up on next wed!!! Going out of town this weekend, leaving friday morning and Riding up to Anemosa, Iowa with my Father-In-Law!!! We are gonna check out the Motorcycle museum and J&P Cycle up there, really looking forward to HITing the road and relaxing!!! Not sure if I'm gonna do that program I came up with or not yet, getting the diet in check, and possibly shooting for a contest next May in Des Moines, Iowa!!!
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Can't wait, gonna be 300 miles ONE WAY!!! Lookin forward to it, I have a Honda 1300VTX C, this is my first long ride!!!|
Originally Posted by sara
Very Nice!
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Originally Posted by Burner02
Sounds like fun!
I still think about getting a cruiser...but with the 2-seat convertible...doesn't make sense...the spor bike is great for short trips...3-4 hours of hard riding or a day of leisure thru the mountains...but after that...oof. |
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Originally Posted by Malley
Dang Archie Ive never had success with hit training, but it obviously works for you! Keep up the hard work.
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Originally Posted by Archangel
It was, had a GREAT time!!!
Never catch me on a sport bike, I'm a Croooooooooooooooooooooozin type of Rider , LoL!!! Different strokes for different folks my Friend, Thanks for the positive comments, Best wishes to you as well!!! |
see? eh??? Like the play on words?|
Originally Posted by Burner02
Wel...you never catch me on my sport bike.....
see? eh??? Like the play on words?I like the idea of a cruiser...but I've got that two seat convertible... now...if I could have a cruiser, sport bike AND convertible...AND truck...I'd have to stay here a LONG time... |
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Originally Posted by Archangel
Today
Legs/Chest/Biceps Squats 495x8 Leg Press 490x10 r/p 2 r/p 1 Incline Bench Press 225x8 r/p 3 r/p 2 Pec Dec 130x7 Preacher Curls (cable) Plate #9 x 6 DONE Walk on Treadmill 10 Minutes 4.5 Incline 4.0 Speed RC=5/2/Explode/2 |
But I'm NOT playing Mafia Wars... lol
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Originally Posted by Archangel
Thanks everyone!!! Doin a different routine now, so feelin the weights out for now, the Squats really felt heavy, hopefully because it was my first return in almost 2 weeks or so, will be ready next time to get a better result!!!
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Originally Posted by Burner02
um...yeah...'cause when I am trying out a new routnie, I put nearly 500lbs on my back.
Stop dilly-dally-ing around and make an effort, would ya? Sheesh! |
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Originally Posted by Burner02
u'm...yeah...'cause when I am trying out a new routnie, I put nearly 500lbs on my back.
Stop dilly-dally-ing around and make an effort, would ya? Sheesh! |
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Originally Posted by Malley
Just ridiculous squats!
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Originally Posted by sara
Really? I am 5'3'' and used to leg press 375 lbs 15 reps!
I read your leg pressing log , be nice to Archy |
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Originally Posted by katt
Great workout!!
oh yeah, on Burners journal I was the one that asked him to be my friend.. and you know there are 500 Mike Stevens on Facebook? PM me your email addy so I can look you up.. But I'm NOT playing Mafia Wars... lol |
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Originally Posted by Archangel
Thank you everyone, Sara, I think he was bein silly, Burners AWESOME, so all is well!!!
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Originally Posted by sara
I hope so
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Good to know you got my back, you need me, I'm there!!!
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Originally Posted by Archangel
Rack Deads (pins right at knee level)
475x13 |
enuf said
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Originally Posted by JerseyDevil
enuf said |
I've fought 7 times and lost 6 of them... fought my boss twice and won.. did some rackets... |
Originally Posted by WantItBad
you should powerlift I think if you trained for it you would be unstoppable
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Thanks but no thanks, I just turned 40, and have no chance of competeing like that, but I appreciate your kind words my Friend!!!|
Originally Posted by katt
Nice work Arch
ok, so I am playing Mafia Wars... but I just don't get it I've fought 7 times and lost 6 of them... fought my boss twice and won.. did some rackets... whats the point? |
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Originally Posted by Archangel
Thanks but no thanks, I just turned 40, and have no chance of competeing like that, but I appreciate your kind words my Friend!!!Thanks Katt!!! You gotta build up your character and mafia, ALWAYS fight a lower opponent and one with less mafia members as you, add me, and others, you will be addicted, trust me!!! |
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Originally Posted by katt
I think I am in your mafia??? It says 16 people and you show up ??
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Originally Posted by katt
ok so tell me if I'm on the right track here.... since I'm new and all
I go in and do jobs till my energy is down, then I come back later when it's restored to do more jobs. Each time I put all my money in the bank, because I read somewhere that you can get it stolen... when I get points, I am putting them toward energy first and then other things later.. Am I going in the right direction here? I think I'm done fighting for a while |
Awesome, I personally put 2 in defense, 1 in attack, and 2 in energy for a while, you want a high defense so people cant attack you too easy!!! Also, when you buy buildings, get as many mafia mikes as you can, because they can't be robbed!!! I'm tellin ya girl, its addictive!!!
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Originally Posted by Archangel
Awesome, I personally put 2 in defense, 1 in attack, and 2 in energy for a while, you want a high defense so people cant attack you too easy!!! Also, when you buy buildings, get as many mafia mikes as you can, because they can't be robbed!!! I'm tellin ya girl, its addictive!!! |
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Originally Posted by katt
yeah I can see that... TOH wants me to quit playing it..
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Originally Posted by JerseyDevil
WTF are you guys talking about?
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On the incline bench, are you racking the bar during the 8 second rest?
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Originally Posted by sara
I like the new routine
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Originally Posted by Triple Threat
Hey, now I can call your workout crazy.
On the incline bench, are you racking the bar during the 8 second rest? |
LoL!!! Yes, sorry, should have mentioned that!!!
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Originally Posted by Triple Threat
So is that something like the cluster reps that Stewart is doing?
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Originally Posted by DangerousK
I don't normally use the word dude, but dude...you're a freak. Haha. Never mind squatting, I think just the act of holding 505 lbs on my back would cause my body to spontaneously collapse into a pile of goo. Haha! I don't know if that's extremely inspiring or depressing to me (considering I currently max out using about half of whatever weight you would use warm up with, LOL), but keep up the awesome work, man!
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Originally Posted by Burner02
awesome! so....how long are these workouts?
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Originally Posted by Burner02
awesome! so....how long are these workouts?
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Originally Posted by WantItBad
65 seconds with over lap in excersises
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Originally Posted by Triple Threat
Push/Pull/Legs is one of the schemes I use, although I workout a little more frequently than what you will be doing.
With the amount of time off between workouts, I think that you can get away with the bicep/tricep switch. |
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Originally Posted by Archangel
Thats where I stand right now, gonna see if I change it before next week
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Originally Posted by Archangel
Ok, have thought about it some more, what do you all think???
Week 1 Monday-Upper Pull Back Rack Deads Pullovers Hi-Rows Dips optional - Abs Friday-Lower Legs Squats Extensions Leg Curls Toe Presses optional - Abs Week 2 Monday-Upper Push Chest Incline Bench Flyes CG Bench Press Pullups optional - Abs Friday Same as above Don't forget I'm using CG Pullups as a bicep exercise and Dips as a tricep exercise on the opposite days, my thinking is to keep those muscles fresh and possibly improve on these exercises, not to mention the extra trickle effect for the other bodyparts!!! |
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Originally Posted by Burner02
you been taking after stewarts plan of daily routine changes?
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Originally Posted by Double D
Are you going to do different variants for each exercises? Like for instance squat are you going to do back squats, then the next time hack squats, then the next time split squats......etc?
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Originally Posted by Archangel
A Squats Pullups Incline Bench Shoulder Press Preacher Curls Overhead Extensions B Leg Press Hi-Rows Dips Laterals DB Hammer Curls Close-Grip Bench Press |
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Originally Posted by Burner02
you been taking after stewarts plan of daily routine changes?
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Originally Posted by Archangel
One things for sure with The Angelman, and that's......
"Nothin' is for sure"!!! Going with a fullbody routine 3x/week using 2 alternating routines!!! A Squats Pullups Incline Bench Shoulder Press Preacher Curls Overhead Extensions B Leg Press Hi-Rows Dips Laterals DB Hammer Curls Close-Grip Bench Press There you have it...... Critiques or comments welcomed!!! GOD Speed you ALL!!! |
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Originally Posted by JerseyDevil
I LIKE it! I have been moving closer to full body workouts and less time in the gym, and your selection is appealing to me. I do like doing more warm up sets, but some of that is to warm up my arthritic elbows. You probably already do, but can you list your warm up sets and indicate that, as well?
Gee, can Jersey be a HIT convert? I will be following Arch. |
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Originally Posted by Stewart14
if it's one set per exercise, then I think you should be ok with all those exercises each day. I would switch the shoulder press and the laterals though, incline bench is pretty close to shoulder press, so maybe switch that up.
Also, i think you should add in more back work to be honest. I think the back can take a lot of exercises, so maybe do a pullup and row variation on each day. I know you are doing this with the bodybuilding angle in mind, but I think you can do this much more effectively by eliminating some of the exercises and just adding, dare I say it, more sets of each. Like a squat, bench variation, row variation on day one, and a deadlift variation, overhead press, and pullup on day two. Or, ever given any thought to DC training? That would be right up your alley archie |
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Originally Posted by JerseyDevil
Thanks Arch! That is helpful.
I like DC training as well. imo, it must be cycled in and out, too intense as a regular routine. In Pfunk's program, which I liked, but felt even the 'low volume' workouts where too high volume, his weeks 9-12 included that type of wo. |
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Originally Posted by Burner02
How do you like the jump roping? I brought one with me...just get bored real quick with it...oh..and not that coordinated with it yet...
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Originally Posted by Archangel
LOVE it my Friend!!! One of the best exercises imo it's the equivalent of swimming on land!!! Really, you get bored??? Try switchin it up, double jump for 30 seconds, then back to normal, or running while jumping, or do what I mostly do........... Daydream!!!
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A Squats Pullups Incline Bench Shoulder Press Preacher Curls Overhead Extensions |
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Originally Posted by Triple Threat
Short and sweet, eh Arch?
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Thats me!!!|
Originally Posted by Archangel
Thats me!!!Skipping the accessory work for a while, Get stronger on the Big 3 Movers, never seen someone who can Squat/Bench/Row halfway decent #'s have small arms or shoulders ya know??? |
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Originally Posted by Burner02
Hi- I"m Mike...we haven't met????
I was looking thru old pics...'03 was my best year to date....(I know...) I could bench 315...squat nearly 400...dead lift 405....blah...blah...small arms. The tendonitis in the biceps will proll keep me from ever having nice size in the front... |
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Originally Posted by Archangel
Small??? As compared to what??? I think your being hard on yourself!!!
Today 11.6.09 RC=6/2/explode/slight pause Squats (Just below parallel) 335x21 Pullups BWx8 Dips BW+65x10 Treadmill Incline-5.0 Speed-4.0 Time:20 minutes DONE!!! Comments, criticisms are ALL welcomed!!! |
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Originally Posted by DangerousK
I'm throwing up just reading that. LOL. INSANE! That's amazing, man. Great job! |
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Originally Posted by Archangel
Squats (Just below parallel)
335x21 |
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Originally Posted by Archangel
Small??? As compared to what??? I think your being hard on yourself!!!
Squats (Just below parallel) 335x21 |
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Originally Posted by Triple Threat
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Originally Posted by Burner02
Hey buddy!
Caompared to...you....Stew...D....you know...big guys. I will have to go back and tape 1st thing in the am tomorrow, but I think my arms are still hanging cold in the 13" range, maybe 14 if lucky....and that's still with a lyer of fat on them... Are those free weight squats? Ho-lee-moley, batman! |
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Originally Posted by Archangel
Incline Bench
225x10 Elliptical 20 minutes Varied speeds |
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Originally Posted by Pylon
Well played, sir!
Been busy. Let's get together and catch up some time! |
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Originally Posted by JerseyDevil
Great incline!
Nice to see you on the elliptical |
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Originally Posted by Double D
Is everything to failure?
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Originally Posted by Archangel
Incline Bench
225x10 |
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Originally Posted by Burner02
Cant wait till I can do this!!!!!
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Originally Posted by Burner02
Cant wait till I can do this!!!!!
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Originally Posted by DangerousK
I can't wait until I can do anything he does. Even the elliptical. LOL.
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Originally Posted by Pylon
Hey Archie, started the program you sent me today. Not pushing real loads yet, but I can already tell what it will be like. Thanks again!
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Originally Posted by Gazhole
Workouts are looking great, man!
Those squats on the last page made me lightheaded, nice work |
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Originally Posted by Burner02
Hey Archie!
You have any contests coming up? |
Possibly one in April, not sure though, checking into my asthma medications as I type!!!
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Originally Posted by Archangel
Going to do 1-4 exercises per bodypart :
Larger bodyparts like legs will obviously have higher amounts of stimulation needed, while smaller groups like biceps, will need less direct stimulation!!! 1st exercise (compound) will be heavier, ALL OUT, this is the Bread and Butter for the workout, thus shooting for the 6 rep range (I way underestimated the Squats, LoL) 2nd-4th exercise will be used primarily as a flusher so to speak, so the rep range I will be shooting for is 12!!! As always, comments and questions are WELCOMED!!! |
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Originally Posted by Archangel
Squats are the one thing I can do decently,
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Arch, you're well past decently.
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Originally Posted by Archangel
Thank you my Friend, appreciate you droppin in!!!
Squats are the one thing I can do decently, thanks for the positive feedback!!! |
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Originally Posted by DangerousK
Every time I see your squat numbers, I literally just laugh out loud. That's crazy. You are the man! That's all I can really say, my friend.
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Originally Posted by Burner02
Hey Arch!
See? THIS is what I'm gonna be doing! But...only have time to fit one BP! i'm still gonna keep my RI's to a minimum to hit all sets and exercises. BTW...parotting the others...DA'AM! those squats are off the hook! That's free weight BB squats? I think I'd like to sit back and watch you grind those reps out, pal! Get me all motivated like.... |
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Originally Posted by Triple Threat
Decently? You squat mega-weights for mega-reps and the best you can come up with is decently?
Arch, you're well past decently. |
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Originally Posted by Gazhole
Credit where credit is due, bro
Inspiring to me because Squats have always been a weak point, haha! |
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Originally Posted by JerseyDevil
Arch Is The Squatmaster!
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