High Intensity Angel [Forum Archive]

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High Intensity Angel

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Posted by: Archangel

Here is my new journal, I will be cycling 3 different w/o's in 2 week intervals!!!

Workout Routine 1 (2 weeks)
Split A-Chest/Back/Traps
Split B-Legs/Abs
Split C-Delts/Biceps/Triceps

Workout Routine 2 (2 weeks)
Uppers
Lowers

Workout Routine 3 (2 weeks)
Push
Legs
Pull

Will be following a 4 count negative, 2 count positive with NO stopping inbetween the negative and positive phase!!! Constant tension and Perfect FORM is the key here, weights aren't as important to me right now!!!

Posted by: Seanp156

Looking good, I got the first post !

Isn't it kind of hard to do legs and abs on the same day? I've tried a few times and always feel like puking...

Posted by: Rocco32

I'm really excited to see how you do and like this Angel. Can't wait for the first w/o!

Posted by: Archangel

Today Split A

Chest/Back/Traps
All sets to failure, NO rest in between exercises for same bodypart and 30 seconds rest in between BodyParts!!!
Rep cadence is:
4 count Negative
2 count Positive

10 minute warm-up on the Stationary Bike:

CHEST
Iso Vertical Chest Press
240x11 (Stay till I HIT 12 Reps)
DB Incline Press
60x10 (Stay till I HIT 12 Reps)
Pec Dec
120x15 (Will up weight next time to reach failure between 8-12 Reps)

BACK
Bent Over Rows
185x9 (Stay till I HIT 12 Reps)
Hammer Strength Pulldowns
80(each side)x8 1/2 (Stay till I HIT 12 Reps)
DB Pullovers
70x9 (Stay till I HIT 12 Reps)

TRAPS
BB Shrugs
185x15 (Will Up the weight for next time)
DB Leaning forward Shrugs
70x12 (Stay till I HIT 15 Reps)

W/O Time : 16 Minutes

Might not look like alot, and I WILL get better, but this was a decent starting point for me!!!

My Rep Ranges are this for each Bodypart:
Chest / 8-12
Back / 8-12
Traps / 12-15
Delts / 8-12
Biceps / 8-12
Triceps / 8-12

Legs / 12-20

Hope I explained everything enough for you to understand and follow along!!!

Posted by: Seanp156

Geez only 16 minutes. So basically, you're going to failure on each exercise, right?

Posted by: Rocco32

Wow, 16 min in the gym!!! How much did you warm-up prior to?

Looks like a great w/o Angel, nice weights and nice control with your cadence! I think you'll be upping weight like crazy though in the next couple of weeks

Posted by: Archangel

Brother Sean - Yes sir, every set to failure!!!

Brother Rocco - I will always be doin 10 minutes warm-up on the bike before every workout, I will edit and post that now!!! Thanks for the support and I hope I will be upping weights, the right way of course!!!

Posted by: Rocco32

Oh, you will

Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?

Posted by: Archangel

Quote:

Originally Posted by Rocco32

Oh, you will

Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?

Thanks for the vote of confidence!!! No, no warm up sets, exactly what you said, I feel warming up on the bike and the first few reps are enough to warm the muscles up, plus there is NO jerking involved, only smooth and constant motion, ya know!!!

Posted by: yellowmoomba

No rest in between exercises ??? DAMN!!

That looks like a tough quick workout!!

Posted by: Archangel

Brother YM, No Sir, no rest!!! The only rest is 30 seconds in between BodyParts!!!Just wait till I get better at it, I will be doing Uppers in about 20-25 minutes during Upper/Lower training!!! Thank you for the support, much appreciated!!!

Posted by: Alaric

Awesome workout Angel! I'd love to try those short/quick workouts, but I really need my long RI. I have absolutely no stamina.

Posted by: P-funk

Great workout! I like the idea of varying the split. I would personally go for a change every 3 weeks instead of 2. Two just seems short to me.

As far as the tempo goes I like it. But, there are a lot of things you can do as far as tempo with your lifts. Especially through the cycles. You can train joint actions like some days work more towards a longer isometric and others more towards a longer eccentric and others more towards explosive concentrics etc.....jsut to vary things up.

here are some really cool eccentric and isometric ideas I have for a few exercises that you may want to give a shot:

bench press
eccentric- 4 count down to about 1.5" above the chest.
isometric- at 1.5" above the chest hold for a 3 count.
concentric- after the 3 count lower the bar all the way down to touch the chest and then drive the weight back up.

bicep curls (superset)
Isometric BB curl- heaviest wieght you can handle and just hold it with your elbows at 90 degrees out in front of you for 40-60sec. Immediatly after that go and do 10-12 reps of preacher curls or DB curls.

Those are just some...there are a million ideas for training joint actions. You can squat to 3 different isometric points......Quater squat down and pause for three.....decend from there to parallel and hold for three decend to ATG and hold for three....fire it back up!

Posted by: Archangel

Brother Alaric - Thanks for the encouragement, I really appreciate it!!! I hear ya on the longer RI's too, I had to lay on a bench for about 10 minutes when I was done, I felt so light headed and nauseaus!!! It's definatly Intensive

You should give it a try sometime

Brother Patrick - Thank you too, I LOVE your ideas, will have to encorporate them, especially the one with the biceps, really interesting stuff, thanks for the extra info, much appreciated!!!

I understand about too short of a time frame, maybe I will cycle every 3 weeks instead

Thanks for that idea too!!!

Posted by: soxmuscle

Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow.

Awesome workout, awesome routine. Your on your way!

Posted by: Archangel

Quote:

Originally Posted by soxmuscle

Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow.

Awesome workout, awesome routine. Your on your way!

Brother Sox, I am sore NOW!!! I have never been sore the same day, NEVER!!! Thanks for the vote of confidence, I appreciate it more than you know!!!

Posted by: FishOrCutBait

HAPPY FOURTH ARCHIE!!! Wow, bro, those are some INSANE numbers, considering what RR's and RI's your pullin, Im impressed! But, needless to say, I expect no less than the best from you!!! 16 minutes is completely mindblowing! I like the routine, man, thats pretty crazy!! AHH!!!! Archie, I hope this routine treats you well, my friend!!

Posted by: Archangel

Thank you Brother Fish!!! Very much apreciate that!!!

Happy 4th To All

Posted by: MorteSubite

Very intense workout, Arch. New splits looks quite interesting!

Posted by: JerseyDevil

I need to explore rep cadence. Good lookin' stuff Michael!

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

I need to explore rep cadence. Good lookin' stuff Michael!

everyone needs to explore rep cadance.

Posted by: gwcaton

looks like the Angel-man hows it under control in here

Wouldn't of expected anything less

Posted by: b_reed23

holy crap, 16 minutes!!!!!!!!!!!

great workout angel, your intensity is amazing!!

Posted by: DeadBolt

Heya bud...damn 16 minutes you were kidding when you said you didn't have the time LOL! Good stuff man!

Posted by: FishOrCutBait

Do you ever run out of smilies??? I must know... You found a hamburger one!!!

Posted by: Cris2Blis

a new journal!! High Intensity Angel, I love it! looks like you're off to a great start w/ the cycles

Posted by: bkc

Quote:

Originally Posted by Archangel

Here is my new journal, I will be cycling 3 different w/o's in 2 week intervals!!!

Workout Routine 1 (2 weeks)
Split A-Chest/Back/Traps
Split B-Legs/Abs
Split C-Delts/Biceps/Triceps

Workout Routine 2 (2 weeks)
Uppers
Lowers

Workout Routine 3 (2 weeks)
Push
Legs
Pull

Will be following a 4 count negative, 2 count positive with NO stopping inbetween the negative and positive phase!!! Constant tension and Perfect FORM is the key here, weights aren't as important to me right now!!!

Hmmm interesting...

If it works well for you I might give this a shot as well. What kind of sets and reps are you going with? Are you mixing that up as well?

Posted by: Archangel

Brother Morte - Thank you, I'm trying!!!

Brother Paul - Rep Cadence is awesome, you can't lift as much, but the feel you get is amazingly Intense!!! People look at me and ask, didn't you do such and such before? I smile and have to say, yes, but not correctly!!! Definatly give it a go!!!

Brother Patrick - Ditto, indeed!!!

Brother Gary - Thank you for the encouragement!!!

Sister Billie -

You would be suprised how long those 16 minutes felt!!! Thank you too, I appreciate it!!!

Brother Bolt -

, thank you Brother!!!

Brother Fish - No, not yet!!!

Still waiting for my burger too!!!

Sister Cris - Thank you, I'm trying!!!

Brother BKC - Thanks for stopping by!!! 1 set to failure for each exercise, rep ranges are basically 8-12 for upper body, and 12 -20 for lower!!! Hope I explained good enough, glad to have ya along!!!

Posted by: Archangel

Today Split B

10 minute warm-up on stationary bike

Squat - Just below parallel, narrow stance
305x20 (Up in weight next time)

Leg Press
360x20 (Up in weight next time)

Leg Extensions
105x13 (Stay till I HIT 15 reps)

SLD's
225x12 (Stay till I HIT 15 reps)

Lying Leg Curls
75x15 (Up in weight next time)

Calve Raises
225x17 (Stay till I HIT 20 reps)

Weighted Crunches
45x16 (Stay till I HIT 20 reps)

Leg-Ins (V-Ups)
0x16 (Stay till I HIT 20 reps)

Workout Time : 14 minutes

Not really too happy with todays w/o, but this is my first time back with HIT in over a year, so It'll take some time to adjust!!!

I have decided to go to 20 reps only on Squats and Leg Presses for now, the rest will be 12-15 reps!!!

Again, the weights are not alot, but really concentrating on perfect form and feel!!!
How did everyone's 4th of July go?

Posted by: b_reed23

Workout Time : 14 minutes

YOU AREN'T GOING TO BE ABLE TO WALK TOMORROW!!!

Posted by: Rocco32

HOLY COW!!!!!! GREAT w/o Angel. Those squats are INSANE!!

Posted by: FishOrCutBait

OH... MAH... GOWSH... thats insane... 360x20!!! WOW,

FAT PROPS TO ARCHIEE!!!!

oh wait... I cant read...

Wow, i feel really stupid all the sudden. I thought that read 360x20 on squats...

305x20 is mondo impressive!!!

Posted by: Seanp156

Personally, I think the 305x20 squats is quite a bit more impressive than the leg press !!!

Posted by: b_reed23

wow, that's intense archy, great job!!

Posted by: yellowmoomba

305 x 20 on SQUATS!!! Wow!!!

How are your legs feeling today

Posted by: MorteSubite

Great workout, Arch! Let us know when you can walk again!

Posted by: Archangel

Brother Rocco - Thanks, I appreciate that!!! I felt great doin them, now, not so great!!!

Brother Fish -

Your killin me!!! Thanks to you also my Friend!!!

Brother Sean - Thank you, much appreciated!!!

Sister Billie - Thank you, real quick, and yet SO hard to do!!! Thanks again!!!

Brother YM - Thank you also my Friend!!! My legs are Extremely sore and tender to the touch!!!

Brother Morte - Thank you very much!!! I can walk, just not sure how to describe it!!!

Posted by: DeadBolt

Looks like it took ya till 8pm to get up off the crapper... sux using the upper body to pull yourself up b/c I know for damn sure you couldn't use your legs!!

Awsome w/o man!!!! Your crazy!!

Posted by: soxmuscle

Just think. In the time it takes me to deposit a solid in the bathroom, you have just completed one of the most intense workouts around. Thats an unbelievable workout.

Posted by: bkc

I borrowed your sig pic bro...

Posted by: Archangel

Brother Bolt -

Thanks Brother!!! They hurt like crazy today!!!

Brother Sox -

Your killin me!!! Thank you also my Friend!!!

Brother BKC -

No problem Brother!!!

Posted by: Archangel

[b]Today Split C

10 Minute Warm-Up on Stationary Bike

DB Overhead Shoulder Presses
65x11 (Stay till HIT 12 reps) Held last rep 1/2 way up for a 15 count

Side Laterals
25x9 (Stay till HIT 12 reps) Held last rep for a 15 count

Reverse Pec Dec
120x11 (Stay till HIT 12 reps) Held last rep for 15 count

Flex BB Curls
65x12 (Up weight next time) Held last rep for a 15 count

Incline Hammer Curl w/supination
30x8 1/2 (Stay till HIT 12 reps) Held last rep for a 15 count

Cable Curls
60x12 (Up weight next time) Held last rep for 15 count

CG Bench Press
185x9 1/2 (Stay till HIT 12 reps) Held last rep for 15 count

Overhead DB presses
70x10 (Stay till HIT 12 reps) Held last rep for 15 count

V-Bar Pushdowns
100x12 (Up in weight next time) Held last rep for 15 count

W/O Time : 15 Minutes

Experimenting with Static holds (I think thats what they are) Thanks to Brother Patrick putting a bug in my ear!!! You would be suprised that even after failure how strong you remain in the holding or negative phase!!!

I asked someone to spot me on the CG Benches and they laughed at me, "only 185 and you need a spot?"
So I smiled and asked someone else, and they spotted me

Afterwards the jerk who made fun of me was benching like 275 and yelling the whole time, well justice came for me....... He got caught up and couldn't lift the bar to the holders, he looked at me and said he was sorry, could I please help him, I did, and he promptly looked around and yelled, "thats how its done!!!" I just shook my head and said your welcome, man some people can be real jerks!!!

Would love to put him through a HIT routine!!!

Posted by: P-funk

yea, you don't have to do it on every set. You can also do supersets like I suggested. You are always going to be stronger with an isometric or eccentric. Think about it....when you perform a lift (any lift!) you will always fail concentrically before anything else. On a bench press you can always lower the weight, it is coming back up that is the problem. On a squat you can hold in the hole, at the top or a quater of the way down but you can't always squat the weight. It is a good way just to work those joint actions and recruit more muscle fibers than you would if you just stopped the set. Also, with isometrics, there is no movement at the joint so the possibilty of getting hurt is much much less than doing eccentrics.

Posted by: Cris2Blis

Quote:

Originally Posted by Archangel

sounds like a relative of the guy who rear ended you

Posted by: b_reed23

omg!! what an @ss!! You were a lot cooler about it than I would have been....

great workout, I like how your changing things up all the time, it definetly keeps you from getting bored...and WOW...15 minutes!!

Posted by: Seanp156

Ughh... I have a feeling that I'm gonna meet some jerks like that after I change gyms as well...

Posted by: Archangel

Brother Patrick - I know, was just experimenting for now!!! Will prolly end up doin it on the Main Movement for each muscle group, what do you think about that?

Sister Cris -

Sister Billie - I just know there are alot of idiots and mean spirited people in the world who aren't worth my anger, ya know!!! But I would've loved to smacked him upside his head

Thanks for the compliment!!! I like the routine so far, and to be honest, I like changing it up, so hopefully I'm on the right track!!!

Brother Sean - I'm sure you will, but there are Great people in the gym too!!!

Posted by: fUnc17

damn man, 15 minutes... thats intensity GREAT w/o. about that guy, u played it right... you don't have to prove anything to him. what a tool.

Posted by: MorteSubite

Great workout. Just have to ignore the idiots! That guy will learn some humility as life catches up to him.

Posted by: yellowmoomba

Nice workout AA!! Good to see that you are liking HIT

Posted by: Archangel

Brother FUnc - Thank you for the encouragement!!! I hear ya, some people are just not worth it!!!

Brother Morte - Thank you also my Friend!!! I hear ya there!!!

Brother YM - Thank you too, I am really enjoying my return to HIT, thanks for stoppin by!!!

Posted by: DeadBolt

Good lookin w/o my man!! Eh don't sweat the fool...I would have let him crack his chest clean open then walked over to him and shouted THATS HOW ITS DONE!!!! Theres always an ass at every gym!

Posted by: Archangel

Brother Bolt, he was a definate jerk, thats for sure!!! Hows the shoulder holdin up for ya? Having a great weekend? Thanks for the compliment, I appreciate that more than you know!!!

Posted by: Archangel

Okay, I've been thinking here!!! (Don't laugh

)

I am gonna experiment also with my rep ranges, and sets!!!

Instead of doing 1 set on the first Compound exercise, I will do 2 sets, 30 seconds apart and then do the remaining sets with no rest,
Ex:
Incline BB Bench
100x(6-8) Wait 30 seconds
100x(6-8) Immediatly go into the next exercise

Hammer Incline Presses
75x(8-12) Immediatly go into next exercise

Pec Dec
50x(12-15) Move onto next Bodypart

The Idea I have, and tell me if you think it's a waste of time, is to reach Muscle (Positive) Failure all within different rep ranges!!!

Let me have it, what thinks you???

Posted by: Rocco32

I think it's a good idea Angel. Just remember there are a lot of things you can do and all of them are good. Does that make sense? Meaning you can experiment and do different things to freak your muscle out

And great w/o

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Okay, I've been thinking here!!! (Don't laugh

You know the concept of prrs is built unmder the same basis during rep range week. You hit failure in each rep range

It sounds good for now but for a long term thing I don't know....just doesn't seem like the muscles will like that for to long. I'm sure your muscle stamina will increase but how will thay affect your overall strength you think? Now I don't know if any of what I'm saying is worth taking to heart b/c I've never tried something like that but I would think you would need to cycle a routine like that every so often.

Weekend is good thus far. Worked all day friday...then chilaxed. Saturday I worked 9-5 then had my weekend rotation for the ambulance core from 6pm-2am. Only got 2 calls last night for the ambulance DV and diabetic coma. Nothing great. Then up at 8am for a fire call. Now visiting journals LOL.

Posted by: BritChick

I'm still getting over the 305 x 20 squats... did ya hurl after?! lol
Hey, workouts are looking very solid indeed.
How's life?
Are you going to the Olympia?

Posted by: Archangel

Brother Rocco - I agree, I'm just constantly trying to improve myself and w/o's, so I thought this might be a great idea!!! Thank you my Friend, much appreciated!!!

Brother Bolt - P/RR/S is EXACTLY where I came up with it!!! I really enjoyed my w/o's on that system which is why I'm gonna combine the 2 ideals!!! Hey, I appreciate any input and feedback you give me, thats why I asked!!! I will see how it affects me, if positive I'll continue, if not so good I will stop, can't blame me for tryin

Sister Brit - I felt like I could have

, Thanks for the compliment!!! Life is great, just tryin to find my way in this BB'ing thing, ya know!!! How bout yourself?
No, not gonna be able to make it to the Olympia, but am planning on going to the Arnold again, had a great time!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Brother Bolt - P/RR/S is EXACTLY where I came up with it!!! I really enjoyed my w/o's on that system which is why I'm gonna combine the 2 ideals!!! Hey, I appreciate any input and feedback you give me, thats why I asked!!! I will see how it affects me, if positive I'll continue, if not so good I will stop, can't blame me for tryin

Did anyone blame gopro for trying his theory or did anyone bash the west side BB club for their ideas? I'm sure they did but ya know what they found a damn good thing!! LOL I am all for experimenting my man...I say go for it and see how ya do on it like you said. If it works run with it if not mark it down in the books as an experience.

God I love sundays LOL...just get to rest and relax all day. When god pronounced sunday the day of rest I think he was thinking of me LOL. This is my last sunday though LOL...I am changing my rotation shift for the VAC to sunday nights heh.

Posted by: Archangel

Thank you for the support!!! I love Sundays too, getting ready to go to the gym and w/o and try my new theory, have a GREAT day Brother Bolt, you've earned it!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Thank you for the support!!! I love Sundays too, getting ready to go to the gym and w/o and try my new theory, have a GREAT day Brother Bolt, you've earned it!!!

Will do lol...hope the gym works out for ya. I want details when ya get back on how you reacted to the going to failure with no rest.

Posted by: BritChick

Quote:

Originally Posted by Archangel

Sister Brit - I felt like I could have

Ah, sounds like we are in the same boat! lol
Too bad about the Olympia woulda been nice to hook up with you and get a chance to hang a bit more... maybe another time.

Posted by: Archangel

Brother Bolt - See below!!!

Sister Brit -

Are ya planning on going to the Arnold next year?

Posted by: Archangel

Today Split A
Chest/Back/Traps

Only on the first exercise of each Bodypart I used 6 count negatives, 3 count positives to make up for lost T.U.T. with the lower rep count!!!(All other sets are 4 count negative, 2 count positive)

CHEST

Flat BB Bench Press
225x8 (30 second rest)
225x6

Incline DB Press
65x10

Pec Dec
135x15

BACK

Bent Over BB Row (Underhand grip, just inside the shoulders)
205x8 (30 second rest)
205x5 1/2

Hammer Pulldowns
80(each side)x10

CG Seated Rows
120x11

DB Pullovers
70x12

TRAPS

BB Shrugs
205x13

DB Shrugs (Leaning forward slightly)
75x13

W/O Time : 17 Minutes 48 seconds

Felt really good about todays w/o, the only rest was the 30 second rest in between the first exercises for each BodyPart except Traps (I like to blast them), all the other sets where done immediatly after each set!!!

Experimenting a little bit here too, kinda liked it!!!

Posted by: camarosuper6

good workout mayun....... HIT is the way to go

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Today Split A
Chest/Back/Traps

Only on the first exercise of each Bodypart I used 6 count negatives, 3 count positives to make up for lost T.U.T. with the lower rep count!!!(All other sets are 4 count negative, 2 count positive)

CHEST

Flat BB Bench Press
225x8 (30 second rest)
225x6

Incline DB Press
65x10

Pec Dec
135x15

BACK

Bent Over BB Row (Underhand grip, just inside the shoulders)
205x8 (30 second rest)
205x5 1/2

Hammer Pulldowns
80(each side)x10

CG Seated Rows
120x11

DB Pullovers
70x12

TRAPS

BB Shrugs
205x13

DB Shrugs (Leaning forward slightly)
75x13

W/O Time : 17 Minutes 48 seconds

Felt really good about todays w/o, the only rest was the 30 second rest in between the first exercises for each BodyPart except Traps (I like to blast them), all the other sets where done immediatly after each set!!!

Experimenting a little bit here too, kinda liked it!!!

Posted by: Archangel

Brother Camaro - Thanks for stoppin in,

HIT is definatly the way to go!!! Thanks for the compliment!!!

Brother Bolt - Thanks my Friend!!!

Posted by: Rissole

Whats going on in here then.....?

Posted by: b_reed23

great w/o as usual Mikey!!

Posted by: Rocco32

Great w/o Angel, you liking it so far?

Posted by: Pylon

Hey Archie...Just checking in. Looks like your HIT split is working out just fine...

Posted by: FishOrCutBait

Archie, 205 bb row??? YOURE A BEAST!!

Posted by: Archangel

Brother Pete - Whats goin on with your side of the World, really sounds like you had a GREAT time!!!

Sister Billie - Thank you so much, I'm tryin!!!

Brother Rocco - Thank you to my Friend!!! I am definatly enjoying my dive back into HIT!!!

Brother Pylon - Hows it goin, thanks for the compliment!!! Was just in your Journal, welcome back to HIT as well!!!

Brother Fish - Thank you very much for the compliment my Friend, Not sure about a Beast, but I'm definatly tryin!!!

Posted by: yellowmoomba

AA - those 6 count negatives have got to be killer!!

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

AA - those 6 count negatives have got to be killer!!

They where!!! Thats why I used a light weight!!! And my Chest is SO sore today!!!

Posted by: Rissole

Quote:

Originally Posted by Archangel

Brother Pete - Whats goin on with your side of the World, really sounds like you had a GREAT time!!!

Yeah but i am fighting the germs at the moment.... I am rebuking them in Jesus name!! They have no place on this child of the King!! By His stripes...!!
I had a look at that Russ Testo's site, he looks great!! He actually looks natural

I'd love to get him to do my routine but $250 is a bit steep for me especially when i gotta pay for your expensive dollar...!!

Posted by: MorteSubite

Great working Arch! So much in so little time!

Posted by: bludevil

Excellent workout angel. I'm going back and forth from a push/pull routine to HIT. I'm going to ride along with you for awhile and see how you like HIT. If it works for you, then I will probably give it a go.

Posted by: FishOrCutBait

Archie, Im always impressed by you! You bang out all these crazy weights in the time it takes me to get my shoes on!!

Posted by: Archangel

Brother Pete - Sorry to hear your under the weather!!! You'll be better in no time!!! Yeah, 250 is quite steep, he is so genuine too!!! Glad to hear ya had a great time my Friend!!!

Brother Morte - Thats the idea behind HIT, You can only up your Intensity for short periods, thank you for the compliment!!!

Brother Blu - I will be using a push/pull/legs routine also in my HIT!!! Stay tuned, glad to have ya along!!! Thank you for the encouragement, can't tell you how much I appreciate that!!! I sent you a few websites too!!!

Brother Fish - Thank you my Friend, I very much appreciate that!!!

Posted by: Archangel

Today Split B (Legs / Abs)

10 Minute warm-up on stationary bike

Squats (Just below parallel)
315x16 1/2

Thought I had 17 in me but I just couldn't push any more, had to set it down!!!

Stay till 20

Leg Press
410x20
Barely got the last rep up, felt like a lifetime before it was there!!! Go up maybe 10 pounds for next time!!!

Leg Extensions
105x15
Will up the weight next time trying to fail in the 12 -15 rep range!!!

Stiff Legged Deads
225x13
Stay till 15!!!

Lying Leg Curls
90x13
Stay till 15!!!

Standing Calve Raises
225x20
Up the weight next time!!!

Weighted Crunches
45x20
Up weight for next time!!!

Bench Leg -Ins
0x20
Use weight next time!!!

W/O Time : 15 Minutes, 45 Seconds

Not really happy today, lacked a little focus on the squats, and that really threw me off!!! I will get 'em next time though!!!

Posted by: MorteSubite

Great workout!

Good #'s all around! Are you using plates for weighted crunches (I assume so)?

Posted by: ihateschoolmt

Nice squats bro, Don't worry about the missed rep. Good work out time too.

Posted by: b_reed23

Quote:

Originally Posted by Archangel

Weighted Crunches
45x20

my abs cried just reading this

great workout though!!

Posted by: yellowmoomba

Nice lifts on the wheels AA!!!

Your squats ARE impressive.

Posted by: FishOrCutBait

Yeah, aint nobody gonna rag on you about 315x16!!! ... Thats some CRAZY numbers on the abs, Brother!

Posted by: bludevil

Please angel, your making everyone else look bad. You post those kind of numbers for legs and finish the workout in 15 minutes and your not happy.

Man I would take those numbers anyday and be bragging hard.

Posted by: Archangel

Brother Morte - Thank you, I appreciate that!!! Yes sir, I use a 45 pound wheel, but will switch to DB's now!!!

Brother Michael - Thank you too my Friend, I just really thought I had that 17th rep, and my strength just dropped out!!! I will get it next time

Sister Billie -

Thank you also, can't tell you how much I appreciate the compliment!!!

Brother YM - Thank you Brother, I appreciate the encouragement!!!

Brother Fish - I hope not!!! Thank you very much my Friend!!!

Brother Blu - Thank you for the kind words and encouragement!!! Looking forward to your new routine and journal!!!

Posted by: Archangel

Met with Brother Pylon tonite, had dinner and talked a while!!! Had a GREAT time, very nice and sincere person, If anyone has the chance to meet him, I highly recommend it!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Met with Brother Pylon tonite, had dinner and talked a while!!! Had a GREAT time, very nice and sincere person, If anyone has the chance to meet him, I highly recommend it!!!

That's pretty cool AA - I'd like to meet a few people from the board too.

Posted by: DeadBolt

Quote:

Originally Posted by bludevil

Please angel, your making everyone else look bad. You post those kind of numbers for legs and finish the workout in 15 minutes and your not happy.

Man I would take those numbers anyday and be bragging hard.

Agreed LOL

Quote:

Originally Posted by Archangel

Met with Brother Pylon tonite, had dinner and talked a while!!! Had a GREAT time, very nice and sincere person, If anyone has the chance to meet him, I highly recommend it!!!

Awsome!! He seems like an awsome guy!!! I wish more people lived closer to my area. very few who actually live in jersey or anywhere around me! Me and Du almost got together but our sheduals were a little off!

Posted by: yellowmoomba

Quote:

Originally Posted by DeadBolt

Agreed LOL

Awsome!! He seems like an awsome guy!!! I wish more people lived closer to my area. very few who actually live in jersey or anywhere around me! Me and Du almost got together but our sheduals were a little off!

If I was in Jersey I'd definately meet up with JerseyDevil. He seems like a great guy

Posted by: DeadBolt

Quote:

Originally Posted by yellowmoomba

If I was in Jersey I'd definately meet up with JerseyDevil. He seems like a great guy

Yea he's all the way in south jersey though....I'm way up north. Thaty would ahve to be like an entire day planned out just to meet up. Shit I say everyone on the east coast all get together for a BBQ or some shit LOL.

Posted by: FishOrCutBait

Quote:

Originally Posted by bludevil

Please angel, your making everyone else look bad. You post those kind of numbers for legs and finish the workout in 15 minutes and your not happy.

Man I would take those numbers anyday and be bragging hard.

I gotta say I fully agree with Brother Blue!!!

And about Pylon, he is a good guy, FUNNY as all get out too, it would seem!

Hows he lookin Archie?

Posted by: Pylon

Quote:

Originally Posted by FishOrCutBait

Hows he lookin Archie?

Hmm, that seems a little inappropriate...

Posted by: FishOrCutBait

Rofl, Thats Not What I Meant!!!

Posted by: P-funk

Was reading some articles about American Olympic Lifter Shane Hammon and came across this one and thought of you......

Shane Hammon
United States

Weight Lifting

2x Olympian

American Record Holder in the Snatch and the Clean and Jerk

Shane Hammon has been named the strongest man in America. With a 22-inch neck, 22-inch biceps, 22-inch calves, 35-inch thighs, 62-inch chest, and 47-inch waist, this modern day Sampson has broken every American record. Shane began his career in power lifting by creating a new world record in the squat at 1,081 pounds, about the weight of a compact vehicle that seats four. After six years, he decided to switch from power lifting to Olympic lifting.

"I started power lifting when I was 18. But in 1996 I saw the 'Snatch' and the 'Clean and Jerk' in the Olympics in Atlanta and saw that as my opportunity to make the Olympic team," says Hammon.

"Make the Olympic team" is an understatement. It was at the 2000 Olympics in Sydney that Shane broke two American records in the 'Snatch' and the 'Clean and Jerk.'

The 'Snatch' is snatching the bar from the ground over your head in one move, and the 'Clean and Jerk' is taking the bar from the ground to your chest and then jerking it over your head. Shane had a lot of work ahead to make the switch from a less structured type of lifting to a more technical lift.

"When I first saw it, it looked so professional. That's what drew me at first. Then I started asking around and was told that I was too old. I was 24 at the time. They said, "You're too old to learn the techniques; by the time you learn them, you'll be too old to lift,"' Shane says.

But with a burning desire in his heart, Shane pressed on.

"I just felt like I was supposed to do it, so I prayed about it. I was asking God what to do, and really felt like He told me to go for it. Obviously it was the right decision listening to God, obviously it was Him telling me, because after eight months of training, I was National Champion," says Shane.

With a National Championship under his belt, Shane realized his abilities were a gift, and trusting God has become more of a priority in Shane's lifting ever since.

"When I totally dedicated everything to God and kept Him first in my life, that's when things really started getting crazy. The Holy Spirit started coming on when I started competing," says Shane.

With the 2004 Olympics approaching, Shane's experience in the 1999 Nationals reminds him of the source of his confidence.

"I injured my wrist three weeks before I competed. I could not hold an empty bar over my head, so I went in the back. The day of competition I went back there and I was like, 'God, if You want me to lift, take this pain away from my wrist." I just started lifting. I put 70 kilos on a bar, which is 154 pounds, warmed up, and the pain went away. I went out and broke three American records that day," says Shane.

The following year, Shane's confidence would be challenged once again at the 2000 Olympics.

"I was really scared, and I wanted to actually leave, and I just started praying a lot. By the time I got out there and started warming up, the Holy Spirit was just on me. Right before I went out to lift, a guy broke his arm. It was scaring me to death. So I went out and ended up making all three snatches. Broke the first one, the second was a new American record, and the third was a new American record," says Shane.

With his confidence rooted in God, Shane is lifting all obstacles in his training to ensure he will be ready for Athens.

"This time I'm training to the point of injury. I'm going to be depending on God a lot because I'm going to be training so hard that I could easily get injured. Jesus means everything to me. I wouldn't be anything with out Jesus Christ. He sees me putting in all this work, and He knows that if I win a medal, I'm going to give the glory to Him and I'm going to use it for His Glory," says Shane

Posted by: Alaric

Wow angel, you are turly a beast. I can't believe you're still not happy with some of the numbers you're putting. 315 x 16.5 on squats and you're disappointed??? lol

Posted by: Archangel

Brother YM - Yeah, I would like to meet alot of you guys and gals!!! Maybe one day, GOD willing we can!!! I would like to meet Brother Jersey also, really seems like a genuine person!!!

Brother Bolt - LOL, Thank you!!! You really need to hook up with Brother Du if ya can!!! I had a great time, hes alot Bigger in person too, I felt like a little kid next to him!!!

Brother Fish - Thank you too my Friend!!! Brother Pylon is a Great person, just the little bit of time we spent was cool!!! Really easy to talk to, and He is much Bigger in person too

He looks great, can really see his progress

Brother Pylon -

Brother Patrick - Excellent read, thank you for thinking about me!!!

Brother Alaric - Thank you my Friend!!! I just felt like I lost my focus and didn't go to my full completion, ya know!!!

Posted by: Archangel

Today Split C (Delts/Biceps/Triceps)

10 Minute warm up on stationary bike

DELTS
Overhead Standing DB Press
70x11 (stay till 12)

DB Side Laterals (Leaning slightly forward)
25x11 (stay till 12)

Reverse Pec Dec
135x12 (up in weight next time)

BICEPS
BB Flex Curls
75x12 (Up in weight next time)

Seated Incline DB Hammer Curls w/supination)
30x10 (stay till 12)

Cable Curls
70x12 (Up in weight next time)

TRICEPS
CG Bench
185x11 (stay till 12)

DB Overhead Extension
75x10 1/2 (stay till 12)

V-Bar Pushdowns
120x12 (Up in weight next time)

W/O time : 13 Minutes, 45 Seconds

Felt an awesome pump today, was really focused and it felt awesome!!!

Time to eat, will get to all my Brothers and Sister Journals after I eat!!!

Posted by: ihateschoolmt

Good work out arch.

Posted by: Rissole

Quote:

"When I totally dedicated everything to God and kept Him first in my life, that's when things really started getting crazy. The Holy Spirit started coming on when I started competing," says Shane.

Now thats what i'm talkin about

The GOoD juice!!

How do you like the single set of each ex buddy?? Great looking workout

Posted by: Archangel

Brother Michael - Thank you!!! Mucho Appreciated my Friend!!!

Brother Pete - It is an excellent read isn't it!!! Definatly the GOoD Juice!!! I love the 1 set to failure, you'd be suprised how Intense it is!!! Thank you too my Brother, I really appreciate that!!!

Posted by: Seanp156

Nice workout Arch, crazy weight and reps on those standing DB presses

Posted by: MorteSubite

Another great workout, Arch! You keep racking the weights up and getting things done!

Posted by: Rocco32

Quote:

Originally Posted by Archangel

Today Split C (Delts/Biceps/Triceps)

10 Minute warm up on stationary bike

DELTS
Overhead Standing DB Press
70x11 (stay till 12)

DB Side Laterals (Leaning slightly forward)
25x11 (stay till 12)

Reverse Pec Dec
135x12 (up in weight next time)

BICEPS
BB Flex Curls
75x12 (Up in weight next time)

Seated Incline DB Hammer Curls w/supination)
30x10 (stay till 12)

Cable Curls
70x12 (Up in weight next time)

TRICEPS
CG Bench
185x11 (stay till 12)

DB Overhead Extension
75x10 1/2 (stay till 12)

V-Bar Pushdowns
120x12 (Up in weight next time)

W/O time : 13 Minutes, 45 Seconds

Felt an awesome pump today, was really focused and it felt awesome!!!

Time to eat, will get to all my Brothers and Sister Journals after I eat!!!

Awesome w/o Angel. I'm feeling jealous looking at all these great HIT w/o's! Are you noticing gains?

Posted by: Archangel

Brother Sean - Thank you my Friend

Brother Morte - Thank you also my Friend, I'm trying!!!

Brother Rocco - Thank you too my Friend, much appreciated!!! I am noticing a confidence when I do the weight, and a little difference in physique already too!!! I honestly feel HIT is the best thing for me, you really can't get caught up in the ego game doing HIT ya know? It's easy on the joints and havn't had shoulder pain since I went back to HIT, now muscle soreness............ Thats another story

Posted by: FishOrCutBait

Quote:

Originally Posted by Archangel

Cable Curls
70x12 (Up in weight next time)

Nice!! Awesome numbers on that man!

Posted by: Cris2Blis

just stopping in to say hey and be inspired as usual, have a great weekend arch!!

Posted by: fUnc17

great numbers arch! and by that i mean your w/o time too! 13mins... ouch

Posted by: Archangel

Brother Fish - Thank you my Friend!!! I love the new Avi too

, lookin really solid

Sister Cris - Thank you, your welcome all the time!!! I hope I can be inspiring

Brother FUnc - Thank you, I realy LOVE the HIT method, real Intense (

) but also REAL Quick (

)

Posted by: gwcaton

Ok Angel, When you started this HIT did you take measurements/weight/BF ?

I'm curious as to what changes you have made . Just hard for me to fathom how HIT can work.

Posted by: Pylon

13 min? That's insane! Well done!

Posted by: Archangel

Brother Gary - No I didn't, I honestly didn't think about it!!! I will take measurements this Sunday though, it'll be the start of the 3rd week of HIT. I wont know BF % as I have no caliper

Brother Pylon - Thank you my Friend!!! I very much appreciate that!!! Are you still going to the Cards game the 20th? The wife and I are, would be nice to intro you guys

Posted by: b_reed23

I'm curious what your measurements are too, Archy, in your pics, you look like your huge!! (and I mean that in a good way!!)

Posted by: DeadBolt

Heya bud!!! Great w/o!! I bet your arms were just about ready to fall off LOL.

Are you cutting at all or simply change of routine at a higher intensity?

Posted by: Pylon

Quote:

Originally Posted by Archangel

Are you still going to the Cards game the 20th? The wife and I are, would be nice to intro you guys

I should be there, but my wife has something else to do that night, so I may end up bringing my sister.

Posted by: Archangel

Sister Billie - I have taken them, not too happy though, kinda makes me feel REAL small!!!

Brother Bolt - Thanks, they did hurt!!! After my measurements this morning, I am not happy, and will be on a definite CUT!!!

Brother Pylon - Sweet, will catch ya down there!!! We can finalize all that later if ya want!!!

Today 7/17/05

Neck - 18"
Chest - 49 1/4"
Left Arm - 16 3/4"
Right Arm - 16 3/4"
Left Forearm - 14 1/2"
Right Forearm - 14 1/2"
Left Thigh - 27 1/2"
Right Thigh - 27 1/2"
Left Calve - 18 1/8"
Right Calve - 18 1/8"

Height - 6'2"
Weight - 265

There you have it, I am embarassed at these measurements!!! Will be on a definite CUT and up the Intensity now!!! Look for a BIG Improvement the next time, please be kind!!!
(All measurements taken cold, no flexing, just relaxed)

Posted by: Pylon

Yeah, you should be ashamed of those numbers...

Posted by: Archangel

Quote:

Originally Posted by Pylon

Yeah, you should be ashamed of those numbers...

I knew I could count on you my Friend!!!

Posted by: ihateschoolmt

Man, that's a big chest, good work. Your symetry is great not many people have body sides equal like that.

Posted by: Archangel

Today Split A (Chest/Back/Traps)

10 Minute warm-up on stationary bike

CHEST
Incline BB Bench (Narrow Grip w/ 6 count negative)
225x8 (Rest 30 seconds)
225x5
Stay at same weight till both sets are in the 6-8 rep range!!!

Incline DB Presses
70x8 1/2
Stay till HIT 12 reps!!!

Pec Dec
150x12
Stay till HIT 15 reps!!!

BACK
Bent-Over BB Row (Narrow grip w/ 6 count negative)
205x8 (Rest 30 seconds)
205x7
Prolly up the weight for next time by 5-10 pounds?!?

Hammer Strength Pulldowns w/Underhand grip
80 (Each side) x10
Up weight by 5 pounds next time!!!

Seated CG Rows w/narrow grip
130x10
Stay till HIT 12 Reps!!!

DB Pullovers
70x12
Might stay the same and shoot for 15 reps next time, not sure???

TRAPS
BB Shrugs
205x15
Up weight next time by 10 pounds!!!

DB Shrugs leaning forward slightly
80x10
Stay till 12-15 reps!!!

W/O Time : 15 Minutes, 28 Seconds

Pretty happy with todays w/o, but EXTREMELY upset at my measurements, have a LONG way to go!!!

Posted by: Archangel

Quote:

Originally Posted by ihateschoolmt

Man, that's a big chest, good work. Your symetry is great not many people have body sides equal like that.

Thank you Brother Michael, I was suprised at that myself, My wife had to help me too, just to make sure!!!

Posted by: Rocco32

Great w/o Angel! Even with the long negatives and focusing on perfect form your throwing up awesome weight.

And what exactly is wrong with your measurements?

Posted by: Archangel

Quote:

Originally Posted by Rocco32

Great w/o Angel! Even with the long negatives and focusing on perfect form your throwing up awesome weight.

And what exactly is wrong with your measurements?

Thank you Brother Rocco!!! I really appreciate that

Just not happy with 'em, you know how you get something in your head and heart, and nothing short of that will do? Thats what I'm goin through I guess!!! Thank you for the encouraging words my Friend, I can't say how much they mean and help me!!!

Posted by: shiznit2169

how can you NOT be happy with those measurements? I'll trade with you for those stats man.

Posted by: Archangel

Thank you Brother Shiznet!!! I really appreciate the encouragement!!!

Posted by: fUnc17

oh my heavens... 265 @ 6'2" !!

Awesome inclines!!

Posted by: Rissole

Quote:

Originally Posted by Archangel

Today 7/17/05

Neck - 18"
Chest - 49 1/4"
Left Arm - 16 3/4"
Right Arm - 16 3/4"
Left Forearm - 14 1/2"
Right Forearm - 14 1/2"
Left Thigh - 27 1/2"
Right Thigh - 27 1/2"
Left Calve - 18 1/8"
Right Calve - 18 1/8"

Height - 6'2"
Weight - 265

There you have it, I am embarassed at these measurements!!! Will be on a definite CUT and up the Intensity now!!! Look for a BIG Improvement the next time, please be kind!!!
(All measurements taken cold, no flexing, just relaxed)

What the....
Your a monster!!!!!!!!!!!!!!! Your guns are 16 3/4 relaxed.....!!!!

18" calves.....!! Thats it.... i quit!!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by Rissole

What the....
Your a monster!!!!!!!!!!!!!!! Your guns are 16 3/4 relaxed.....!!!!

18" calves.....!! Thats it.... i quit!!!!

Holy crap! I didn't see that those were relaxed measurements! That's incredible arch.

Posted by: b_reed23

those measurements are AMAZING, mikey!! What are your goals then??

Posted by: DeadBolt

Eh its nothing special...not impressed at all sorry!

Yea OK LOL those are som awsome measurments my friend. Lean out and you'll look SICK!!!

Posted by: soxmuscle

Arch, guess what I'm doing for these next two weeks, possibly more. Im joining you on the HIT routine! ha, wish me luck there, my freind.

Posted by: yellowmoomba

Measurements look BIG to me

Posted by: The_Godfather

Arch, just to reiterate what everyone else is saying... you are a beast! Those are awesome measurements. I hope to be like u one day

Posted by: gwcaton

Dayum BIG guy !!!! You are a monster !! Is this the biggest you've been ? Good job

Posted by: JerseyDevil

Quote:

Originally Posted by Rissole

What the....
Your a monster!!!!!!!!!!!!!!! Your guns are 16 3/4 relaxed.....!!!!

18" calves.....!! Thats it.... i quit!!!!

Holy cow Michael! When I first saw 16-3/4" arms, I assumed that was flexed. Cold and unflexed???? YOU are a stud brother!

Posted by: MorteSubite

Arch, keep up the great work. Awesome #'s!

Posted by: bludevil

Hey Arch, so what kind of measurements are you looking for? Smaller waist, bigger chest/arms etc...

Posted by: Archangel

Brother FUnc -

, Thats me, 265, goal is to be down to around 225 by New Years Day!!! Thanks for the compliment!!!

Brother Pete -

, You quit? Yeah right, your well on your way to looking GREAT!!! I hope I can look as good as you!!! Thank you though!!!

Brother Michael - Thank you my Friend, I was actually suprised myself!!!

Sister Billie - Thank you, very much appreciate the kind words!!! My goal is to look like Frank Zane actually!!! I am going to concentrate on shredding up now!!!

Brother Bolt -

, Thank you my Friend!!! Thats the plan, it's CUTTIN time!!!

Brother Sox - Sweet!!! Welcome aboard, your gonna do great at it!!!

Brother YM - Thank you very much!!! Why do I feel small? When I met Brother Pylon, I honestly felt like a little kid next to him!!!

Brother GodFather - Thank you, I can't tell you how much I appreciate those kind words!!! You will be Better than me, just believe in yourself, I do!!!

Brother Gary - Thank you too my Friend!!! This is the biggest I have been, but not the haeviest (Thank GOD) I was 282, 2 years ago, and all of it was blob!!! I have to be better though, I do not want to dissapoint any of my Brothers and Sisters who attend my competition next may!!!

Brother Paul - Thank you my Friend!!! I appreciate the encouraging words, more than you know!!!

Brother Morte - Thank you, I am sure tryin!!! I very much appreciate that!!!

Brother Blu - Ya know, I keep dreamin about a GREAT physique, and get caught up in numbers!!! I want 18" arms, smaller waist, an upper chest, shall I keep goin on? LOL!!! Actually I want to concentrate more on cutting, I am freakishly drawn to Frank Zanes Physique!!! That is my goal now, Thank you for the encouragement along the way, much appreciated!!!

Posted by: Archangel

On a side note, I skipped my legs tonight, will catch up on Thursday nite, and then starting Sunday, start my new Upper/Lower routine, for 3 weeks!!!

Posted by: Rissole

Quote:

Originally Posted by Archangel

Brother Pete -

, You quit? Yeah right, your well on your way to looking GREAT!!! I hope I can look as good as you!!! Thank you though!!!

Quote:

Originally Posted by Archangel

On a side note, I skipped my legs tonight, will catch up on Thursday nite, and then starting Sunday, start my new Upper/Lower routine, for 3 weeks!!!

*shocked*

Posted by: Archangel

Brother Pete,

Your killin me!!! Thanks for easing into my skipping legs tonight!!!

Posted by: Rissole

Hey, i can't help it if your being a dog....

Posted by: Archangel

Quote:

Originally Posted by Rissole

Hey, i can't help it if your being a dog....

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

Hey, i can't help it if your being a dog....

Damn staright riss....set him straight. Gees I'm nuttin but a small fry its a battle of the big guys now LOL.

Posted by: bludevil

Quote:

Originally Posted by Archangel

Brother Blu - Ya know, I keep dreamin about a GREAT physique, and get caught up in numbers!!! I want 18" arms, smaller waist, an upper chest, shall I keep goin on? LOL!!! Actually I want to concentrate more on cutting, I am freakishly drawn to Frank Zanes Physique!!! That is my goal now, Thank you for the encouragement along the way, much appreciated!!!

My goal for arms is 18" as well. I've had 18" flexed but never cold. No where near that size now after cutting. I agree that Frank Zane had one of the best physiques around. Much more symetrical than the bulked up monsters of today. With the #'s your posting, and your dedication, I know you'll achieve your goal.

Posted by: Pylon

Quote:

Originally Posted by Archangel

Gosh, nothing like aiming high, I suppose!

Posted by: Archangel

Brother Bolt -

, your'e NO small fry my Friend!!!

Brother Blu - Thank you for those Inspirational words my Friend!!! I can't tell you how much they mean to me, I am sure gonna give it all I have

Brother Pylon - It's a long shot, but it can't hurt tryin, without a dream there can be no goal!!! Thank you too my Friend!!!

Posted by: Rissole

I wanna see a killer leg workout in here my man!!

Posted by: Archangel

Quote:

Originally Posted by Rissole

I wanna see a killer leg workout in here my man!!

You will tomorrow my Friend, I promise!!!

Posted by: Seanp156

Yeah Arch, I was looking forward to you posting a w/o today too

Posted by: Pylon

Cut the brother some slack. 12 hr days, plus OT, plus 15 min lunch? That's inhuman! (Not saying its a good excuse for slacking, mind you...

)

Posted by: shiznit2169

yes cut him some slack. He's a hard working beast .. don't forget he has a family too! The little one is probably a handful! I cant wait to be a huge dad.

Posted by: Seanp156

Hehe, I know guys, I'm just messing with him a bit

Posted by: Rissole

Quote:

Originally Posted by shiznit2169

yes cut him some slack. He's a hard working beast .. don't forget he has a family too! The little one is probably a handful! I cant wait to be a huge dad.

Stop cutting him slack and giving him excuses fellas

There's still no workout in here and i wanna see it now!!

Hey Arch, the last 2 emails you sent me the attachments haven't worked

Posted by: Archangel

Brother Sean - I hear ya, look below!!!

Brother Pylon - Thank you, I think!!!

Brother Shiznet - Thank you my Friend, you will be a HUGE Dad someday!!!

Brother Pete - Look below my Brother!!! I wonder why the attachments didn't work

Posted by: Archangel

Today Split C (Legs/Abs)

10 minute warm-up on stationary bike

Squats
315x21

Leg Press
440x19

Leg Extensions
115x12

SLD's
225x15

Leg Curls
90x16

Standing Calf Raises
225x25

Weighted Crunches
45x25

Leg Lifts
0x25

W/O Time : 16 Minutes, 35 Seconds

THis is the last w/o with this split, will post next routine later on!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by Archangel

Squats
315x21

Nice squats! What were your rest intervals on this work out?

Posted by: Archangel

Quote:

Originally Posted by ihateschoolmt

Nice squats! What were your rest intervals on this work out?

Thank you, my only rest is getting from one peice of equipment to another!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by Archangel

Thank you, my only rest is getting from one peice of equipment to another!!!

That's what I thought, HIT is pretty tough.

Posted by: Archangel

Yes it's very QUICK, yet BRUTAL to the body!!! I thought I was gonna loose my lunch!!!

Posted by: Rissole

Nice workout brudda!!

Quote:

Originally Posted by Archangel

I thought I was gonna loose my lunch!!!

You should take more note of where you leave your lunch box then

Posted by: Archangel

Quote:

Originally Posted by Rissole

Nice workout brudda!!

You should take more note of where you leave your lunch box then

Thank you my Friend!!!

Posted by: MorteSubite

Great workout Arch! One gigantic superset.. Makes these workous even more insane when I think about it.

Posted by: Seanp156

Very nice w/o Arch, incredible 315x21 squats

.

BTW, I'm getting ready to head out for my leg w/o.... I can't decide whether to do some light squats or not... My hip's felt fine the last couple days, but I don't know if I should play it safe.

Posted by: Archangel

Brother Morte - Thank you my Friend!!! Much appreciated!!!

Brother Sean - Thank you very much also my Friend, I say play it safe, no need to hurt yourself!!!

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

You should take more note of where you leave your lunch box then

LOL

AA Damn nice w/o!!! Your sick! LOL I have to try your workout one week to shock the body. Maybe at the end of the summer or so LOL!!

Posted by: b_reed23

Squats
315x21
Standing Calf Raises
225x25

wow!!!!!

Posted by: Archangel

Brother Bolt - Thank you!!! You should try it, I really think you'll enjoy it, and you'll progress or break through a plateau rather nicely!!! Thanks for the encouragement!!!

Sister Billie - Thank you very much for the support, I appreciate that!!!

Posted by: Archangel

Next split is Upper/Lower starting Sunday!!!

My rep range will alter slightly to :

UPPERS
Chest / 8-12 (reps to reach failure)
Back / 8-12
Delts / 8-12
Traps / 8-12
Biceps / 6-10
Triceps / 6-10

LOWERS
Quads / 10-12 (reps to reach failure)
Hams / 10-12
Claves / 12 -15
Abs / 12-15

I will also be changing the order of the routine every other w/o to keep the body from adapting!!!

Posted by: Pylon

Looks good, Archie. What are claves?

Posted by: Rocco32

Quote:

Originally Posted by Archangel

Today Split C (Legs/Abs)

10 minute warm-up on stationary bike

Squats
315x21

Leg Press
440x19

Leg Extensions
115x12

SLD's
225x15

Leg Curls
90x16

Standing Calf Raises
225x25

Weighted Crunches
45x25

Leg Lifts
0x25

W/O Time : 16 Minutes, 35 Seconds

THis is the last w/o with this split, will post next routine later on!!!

GREAT w/o again!! Your new split looks good as well. I'm going to ask this EVERYTIME...How are you liking it NOW?

Posted by: Archangel

Brother Pylon - Thank you my Friend!!!You know, those thing-a-majigs above your ankles!!!

Brother Rocco - Thank you also my Friend, I am STILL Loving HIT!!!

Posted by: Rissole

Love the new av bro

Posted by: soxmuscle

hey arch,

my hamstring curls are right on par with yours in terms of weight. I am guessing they aren't one of your best excercises for that reason, so why is it such a difficult/ackward lift for us?

Posted by: Rissole

Quote:

Originally Posted by soxmuscle

hey arch,

my hamstring curls are right on par with yours in terms of weight. I am guessing they aren't one of your best excercises for that reason, so why is it such a difficult/ackward lift for us?

It could be a number of things, different machines, leg length gives you a different lever advantage/ disadvantage and slightly different muscle attachment points can all make it harder

Posted by: The_Godfather

The new Avatar is awesome! Great w/o's too.

Posted by: Archangel

Brother Pete - Thank you, always searchin for new Inspirational pics!!!

Brother Sox - I hear ya, they are a friggen difficult one for me, like Brother Pete says different machines I guess. They always feel HEAVY to me

I will try to up my strength in them in the following weeks, I will lift with both legs, and lower with one leg at a time for a third of the total reps!!! Does that make sense? Hang in there, your doin GREAT!!!

Brother Pete - Never thought about it that way, they are not one of my best ones though!!!

Brother GodFather - Thank you my Friend, very much appreciated!!!

Posted by: yellowmoomba

315 x 21!!! Man ! That's nice.............real nice AA!!!!!

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

315 x 21!!! Man ! That's nice.............real nice AA!!!!!

Thank you my Friend, I very much appreciate that!!!

Posted by: soxmuscle

makes perfect sense - its just frustrating to be blasting over 200 on the extensions and then a machine over do under a hundo on the curls. eh, whatever. Thanks Pete, Arch.

Posted by: MorteSubite

Nice new avatar and I'm looking forward to seeing how that new split works out, Arch!

Posted by: Cris2Blis

very unique avi, love the color!

Posted by: Archangel

Brother Sox - I hear ya, BBing is VERY frustrating at times, we have to take the good with the bad, and just hope we can improve as much as we can on the bad!!! Your doin awesome at it, I wouldn't worry too much!!!

Brother Morte - Thank you on both accounts, I apreciate the encouragement!!!

Sister Cris - Thank you, it's my favorite color!!! Hows it goin?

Posted by: b_reed23

oooh...your AVI is so pretty!!

Posted by: FishOrCutBait

The new avvy is all, Spiffeh... Nice!

Miss ya, brother!

Posted by: DeadBolt

Whats up man hows things goin?

Posted by: Rissole

How's the weekend buddy??

Posted by: Archangel

Sister Billie - Thank you!!!

Brother Fish - Thank you too!!!

Brother Bolt - Hey Brother, I just got news today no more 12 hour days!!! WhooooHooooo!!! Course now I'm thinkin of a return to P/RR/S though!!!

Brother Pete - Weekend was GREAT my Friend, thanks for askin!!! How was yours?

Posted by: Archangel

Today - Uppers

10 minute warm-up on stationary bike

CHEST

Iso Vertical Bench Press
240x12 (Last rep was a 10 count negative) Please chest GROW!!!

Hammer Incline Presses
70 (each side)x12

Pec Dec
165x12 (Last rep was a 10 count negative) See above

BACK

Deadlifts (AngelStyle)
225x12 (12 Shrugs too)

CG Hammer Pulldowns
80(each side)x12

Bent-Over Rows
205x7

DB Pullovers
75x10

DELTS

DB Standing Presses
75x8

Side Laterals
25x8

Reverse Pec Dec
150x9

TRAPS

Behind Back BB Shrugs
135x12

DB Shrugs
80x11

TRICEPS

CG Bench
185x10

DB Overhead Extensions
75x8

V-Bar Pushdowns
130x11

BICEPS

BB Flex Curls
85x8

Seated Incline Curls
30x8

Cable Curls
80x9

W/O Time : 31 minutes and 8 Seconds

Not really happy with todays w/o, lacked real focus a few times!!! I'm thinkin I cannot maintain the High level of Intensity for the entire upper body!!! It was hard and hectic, the gym was really crowded so I was scamperin around a few times tryin to stay on track (Subbing exercises and such) Also I got the news today I'm done with 12 hour days, which IMMEDIATLY my mind drifted towards P/RR/S!!! Help me my Brothers and Sisters, I feel like a confused little kid in a candy store with only $1.00

Would I be a fool for going back, or would I be a fool for staying? I really like both routines, not sure now. I did HIT because of the time crunch I had with the 12 hour days, and now that I have the extra time, I'm not so sure

Posted by: Seanp156

Whew, nice workout... All that in one day's gotta be tough.

Posted by: Rissole

Stick with HIT for a few weeks Brother... Let your body kinda get used to it and come back and smash it with some P/RR/S!!

Posted by: gwcaton

Screw HIT !!!!

P/RR/S

Posted by: Archangel

Brother Sean - It was definatly one I wasn't exactly ready for!!! Thanks for the compliment!!!

Brother Pete -

I like your idea, and I really do enjoy HIT, will prolly do that!!!

Brother Gary -

I'm definatly thinking about it!!!

Posted by: Rissole

Quote:

Originally Posted by gwcaton

Screw HIT !!!!

P/RR/S

A man of few words....

Posted by: shiznit2169

arch, i'll give my opinion but i'm not sure you're going to take it anyways...oh well

I think you should stick with HIT for like another week or so because you are doing something new to your muscles, "shocking them" under short rest intervals and higher intensity. This is a great way to throw your body a whole new curve so if u keep track of your measurements and stats every week, you will be able to tell if it's working or not. Once you feel too exhausted to squash all of these exercises into one, then you should definitely go back to P/RR/S. The only reason i suggested that was because you have been doing P/RR/S for a while before (i think

) so your muscles pretty much adapt to that routine unless you always change exercises/variables/sets/reps around a lot..then it shouldn't be a problem.

I'm not trying to make u do what i say, that's just basically how i feel and would probably do if i was in your shoes. Every 3-4 weeks, i always change up my routine so my muscles won't adapt to the same thing all the time and i have been seeing great gains and i am just loving it every second of every day.

btw, if you dont mind...would u post your diet? I was also wondering if you're family eats healthy too, or you're pretty much the "odd ball out" while they snack on chips and pizza and mess around with ya while you're eating chicken and vegetables.

Once again, that's just my opinion. I like to help out people by adding some input to it so don't be offended if i came off on you the wrong way! Do what you feel is best for you. GOOD LUCK!!

Posted by: Rissole

Quote:

Originally Posted by shiznit2169

so your muscles pretty much adapt to that routine unless you always change exercises/variables/sets/reps around a lot..then it shouldn't be a problem.

You obvioulsy know nothing of P/RR/S bro..... Thats exactly what its all about!!
Variables that your body will never get used to

Posted by: shiznit2169

Quote:

Originally Posted by Rissole

You obvioulsy know nothing of P/RR/S bro..... Thats exactly what its all about!!
Variables that your body will never get used to

i know a little bit about P/RR/S, i have read gopro's routines. I know that the variables are different every week since there are 3 different categories. But if you stick to those 3 categories (power, rep range, shock) and do the same exercises with the same tempo, reps, weight, RI, all the time...then your body is going to say, "oh we just finished power week, prepare for rep range week next and then shock week is coming after that!" ...see what i mean?

So when i asked if he always changed his variables around, i don't mean that he does P, then RR, then S...what i mean is does he do certain exercises for Power week, and then the next time he does power week, does he throw in some different exercises with different tempo's and RI's? That's what i was trying to explain.

Sorry for getting into this whole thing, maybe i shouldn't have said anything.

Posted by: Rissole

Quote:

Originally Posted by shiznit2169