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High Intensity Angel


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Posted by: gwcaton

Nice wo !

Hise Shrugs (no-grip shrugs)
225x12 will be upping the weight next time

Are these the ones with the bar across your upper back ?


Posted by: Archangel

Brother Natural - Hello my Friend, long time no hear, hows things with you?

Brother Sox - HIT will always be there for you my Friend!!! Glad your looking into Mentzers books, you will enjoy ANY of them!!! Which ones are you looking to get?

Brother Pylon - Thank you my Friend!!! could be I had heartburn afterwards!!! We will not eat there again!!!

Brother Gary - Thank you also my Friend!!! Hise shrugs the way I do them is on a standing calve machine, I just pick the weight and step in and shrug away, hope that explains or helps!!!


Posted by: yellowmoomba

Dry heaving doesn't sound good to me


Posted by: Pylon

Quote:
Originally Posted by Archangel
Brother Pylon - Thank you my Friend!!! could be I had heartburn afterwards!!! We will not eat there again!!!
Agreed. It didn't sit right with me either. In fact, I got up during class a few times that evening to deal with some...um...internal distress...


Posted by: Devlin

Quote:
Originally Posted by Pylon
Agreed. It didn't sit right with me either. In fact, I got up during class a few times that evening to deal with some...um...internal distress...
That doesn't sound pleasant there guys

Wow, thats a heck of a workout. Keep it up I'm enjoying following along.


Posted by: naturaltan

Quote:
Originally Posted by Archangel
Brother Natural - Hello my Friend, long time no hear, hows things with you?
Things are good. Just thought I'd pop in and see what's what around here. Hoping to get back to a normal routine very soon.


Posted by: Pylon

Quote:
Originally Posted by Devlin
That doesn't sound pleasant there guys
Yeah, don't get the fish at Chevy's. Bad hoodoo.


Posted by: Archangel

Brother YM - Your right, it wasn't good at all!!!

Brother Pylon - I hear you there, it didn't sit right at all!!!

Sister Devlin - It wasn't pleasent at all, thanks for the encouragement, I appreciate it SO much!!!

Brother Natural - Thanks for droppin by, hope it all comes together just right for you!!!


Posted by: Pylon

Hey, that Mentzer book is intense. He's got some...interesting ideas about what goes in a bodybuilding book. (I mean that in a good way.)


Posted by: Devlin

Quote:
Originally Posted by Pylon
Yeah, don't get the fish at Chevy's. Bad hoodoo.
I'll make a mental note of that, but being that I'm blond I may need a friendly reminder if I'm visiting the area.

Hope you both recover from the fish quickly.


Posted by: Shae




Posted by: Archangel

Brother Pylon - I hope you enjoy it, it shed a whole new light for me, and really made me a believer AND admirerer!!!

Sister Devlin - No problem, I am positive Brother Pylon and I will not be eating there again!!!

Sister Shae - How are you doing? Hope all is well!!!


Posted by: BritChick

Hi Michael
How are things going for you now?


Posted by: Archangel

ROUTINE A
ALL Rep Cadence was 4x2x

LEGS/CHEST/DELTS

10 Minute warm-up on bike

LEGS
LEG PRESS
540x8 + 6 (x-reps)

SQUATS
315x7 + 2 (x-reps)

EXTENSIONS
140x7 + 3 (x-reps)

SEATED LEG CURLS
140x10 + 10 (x-reps)

STANDING CALVE RAISES
240x12 + 6 (x-reps)

TIME - 6:03

CHEST
INCLINE BB BENCH
235x7 + 5 (x-reps)

INCLINE ISO HAMMER PRESS
90x8 + 8 (x-reps)

INCLINE FLYES
50x7

DIPS
BWx1 + 6 negatives

TIME - 10:12

DELTS
STANDING DB PRESSES
55x7 + 2 (x-reps)

DB SIDE LATERALS
30x7 + 3 (x-reps)

MACHINE REAR LATERALS
15x7 + 2 (x-reps)

TIME - 13:28

Pretty happy with todays w/o, felt really good and focused throughout!!! I am enjoying this new routine, Thank you Mr. Mentzer!!!


Posted by: Archangel

Quote:
Originally Posted by BritChick
Hi Michael
How are things going for you now?
Sister Kerry, things are much better, thank you for asking, how are things on your side?


Posted by: gwcaton

Quote:
Originally Posted by Archangel
ROUTINE A
ALL Rep Cadence was 4x2x

LEGS/CHEST/DELTS

10 Minute warm-up on bike

LEGS
LEG PRESS
540x8 + 6 (x-reps)

SQUATS
315x7 + 2 (x-reps)

EXTENSIONS
140x7 + 3 (x-reps)

SEATED LEG CURLS
140x10 + 10 (x-reps)

STANDING CALVE RAISES
240x12 + 6 (x-reps)

TIME - 6:03

CHEST
INCLINE BB BENCH
235x7 + 5 (x-reps)

INCLINE ISO HAMMER PRESS
90x8 + 8 (x-reps)

INCLINE FLYES
50x7

DIPS
BWx1 + 6 negatives

TIME - 10:12

DELTS
STANDING DB PRESSES
55x7 + 2 (x-reps)

DB SIDE LATERALS
30x7 + 3 (x-reps)

MACHINE REAR LATERALS
15x7 + 2 (x-reps)

TIME - 13:28

Pretty happy with todays w/o, felt really good and focused throughout!!! I am enjoying this new routine, Thank you Mr. Mentzer!!!
Another impressive wo Angel

Am I to understand that all that only took you 13+ minutes or am I not understanding your time frames .


Posted by: Archangel

Quote:
Originally Posted by gwcaton
Another impressive wo Angel

Am I to understand that all that only took you 13+ minutes or am I not understanding your time frames .
Thank you my Friend, yes, thats correct on the time!!! I am seperating my time for each BP, so I can see where I need improvement, ya know?


Posted by: yellowmoomba

Looks like a tough 13 minutes I like to see the standing DB presses


Posted by: Devlin

Quote:
Originally Posted by Archangel
ROUTINE A
ALL Rep Cadence was 4x2x

LEGS/CHEST/DELTS

10 Minute warm-up on bike

LEGS
LEG PRESS
540x8 + 6 (x-reps)

SQUATS
315x7 + 2 (x-reps)

EXTENSIONS
140x7 + 3 (x-reps)

SEATED LEG CURLS
140x10 + 10 (x-reps)

STANDING CALVE RAISES
240x12 + 6 (x-reps)

TIME - 6:03

CHEST
INCLINE BB BENCH
235x7 + 5 (x-reps)

INCLINE ISO HAMMER PRESS
90x8 + 8 (x-reps)

INCLINE FLYES
50x7

DIPS
BWx1 + 6 negatives

TIME - 10:12

DELTS
STANDING DB PRESSES
55x7 + 2 (x-reps)

DB SIDE LATERALS
30x7 + 3 (x-reps)

MACHINE REAR LATERALS
15x7 + 2 (x-reps)

TIME - 13:28

Pretty happy with todays w/o, felt really good and focused throughout!!! I am enjoying this new routine, Thank you Mr. Mentzer!!!
That a fantastic workout

Ok there no way I could keep up with you..lol. If I did try I would probably end up something like this


Posted by: Shae

Quote:
Originally Posted by Archangel

Sister Shae - How are you doing? Hope all is well!!!
Not this week. Have you been keeping up with WWE this week? Man, the death of Eddie Gurerro hit me pretty hard. Never felt this way for a WWE superstar before.


Posted by: Archangel

Brother YM - Thank you, I prefer the standing kind, easier on my back, and harder on my delts!!! Go Blue!!!

Sister Devlin - Thank you also, much appreciated!!! You would be just fine, have faith in yourself!!!

Sister Shae - I hear ya, I was shocked when I heard about that!!!


Posted by: Archangel

ROUTINE B
BACK/TRAPS/BICEPS/TRICEPS

10 minute warm-up on bike

BACK
CHINS (WIDE GRIP)
BWx1 + 6 negatives (I so suck at these!!!)

T-BAR ROWS
95x6 + 4 (x-reps)

HAMMER HI-PULLS
90x7 + 4 (x-reps)

DB PULLOVERS
80x6

TIME - 4:30

TRAPS
HISE (NO GRIP) SHRUGS
240x12 + 6 (x-reps)

DB SHRUGS
90x7 + 3 (x-reps)

TIME - 6:37

BICEPS
BB FLEX CURLS
95x7

SEATED INCLINE DB CURLS
35x6

MACHINE PREACHER CURLS
50x6 + 5 (x-reps)

TIME - 10:00

TRICEPS
CG BENCH
195x8

DB OVERHEAD EXTENSIONS
80x6

CYBEX SEATED EXTENSIONS
70x7 + 6 (x-reps)

TOTAL TIME - 13:38

Workout felt good today, managed to shave 5 seconds off of time, no big deal to some, but big to me!!! Really enjoying this every other day plan, I feel fresh and ready to go (due to the low volume I'm sure) Hope all have a great day!!!


Posted by: Devlin

Congrats on dropping 5 secs I think I would be able to keep up with you on this workout but would just have to cut the weight in half for me Seriously, nice workout glad you are enjoying it.


Posted by: gwcaton

Nice wo Angel !

You did take measurements and stuff before starting the new wo didn't you ? When do you start your cut for the show ?
When you start cutting will you still be doing this type of wo ?
Inquiring minds need to know


Posted by: Pylon

Quote:
Originally Posted by Shae
Not this week. Have you been keeping up with WWE this week? Man, the death of Eddie Gurerro hit me pretty hard. Never felt this way for a WWE superstar before.
You know, until last week, I didn't even know I was a fan of his. Very sad to watch.


Posted by: Archangel

Sister Devlin - Thank you, I'm sure you could, give it a try, you just might like it!!!

Brother Gary - Thank you my Friend, you know what, I sure didn't, will have to do that though, thanks for reminding me!!! I am kinda starting my cut (EXTREMELY SLOW) but will be HITting it hardcore about Febuary!!! Yes, I fully intend to be using HIT still, be it a slightly altered version!!!

Brother Pylon - I hear you there, pretty sad all around, and even sadder how the WWE is capitalizing on his death with the memmoribilia (bad speller) ya know???


Posted by: boilermaker

Wow, that's a killer workout. I pity the fool that jumps on one of the machines in front of you on your circuit. This ever an issue?


Posted by: Devlin

Quote:
Originally Posted by boilermaker
Wow, that's a killer workout. I pity the fool that jumps on one of the machines in front of you on your circuit. This ever an issue?
I picture a person being mowed down as they approach a machine.


Posted by: Pylon

Quote:
Originally Posted by boilermaker
Wow, that's a killer workout. I pity the fool that jumps on one of the machines in front of you on your circuit. This ever an issue?
It probably would be if he wasn't working out at 3 in the morning...


Posted by: Archangel

Brother Boiler - Thank you my Friend, much appreciated!!! For the most part I have the gym to myself (I work out at 4am) But I usually don't have a problem, plus I set up the equipment pretty much before I start, but there was this one guy.................................. !!!

Sister Devlin - Yeah, stay outta my way!!!

Brother Pylon - I hear ya my Friend, thats a huge plus for w/o in the am!!!

And to all those who know me, I have been reading Mentzers new book, and have already come up with 2 more variations to HIT, I will bounce them off of you all when I get them ironed out!!!


Posted by: bludevil

Quote:
Originally Posted by Archangel
Workout felt good today, managed to shave 5 seconds off of time, no big deal to some, but big to me!!! Really enjoying this every other day plan, I feel fresh and ready to go (due to the low volume I'm sure) Hope all have a great day!!!
Nice w/o, man you must have everything dialed in if you realized your w/o was 5 seconds shorter. Big congrats on the 5 seconds but more importantly being that focused.


Posted by: b_reed23

ooooooooooo............5 seconds!!!!!


Posted by: Archangel

Brother Blu - No, just have a stop watch and I time my w/o's!!! But I might not be so much of a stickler on time, my form is more important than time!!! Plus I know the pace I move and my time is pretty good, so I will prolly just time the complete w/o, and not break it down by bodypart!!!

Sister Billie -


Posted by: Archangel

Today -Cardio/Abs


35 Minutes on Stationary bike

Ab machine crunch
120x15 + 8 (x-reps)

Hanging leg raises
25 + 15 second hold


Posted by: Shae

Quote:
Originally Posted by b_reed23
ooooooooooo............5 seconds!!!!!
Billieeeeeeeee!!!










































































































































































































Posted by: Devlin

Quote:
Originally Posted by Archangel
Today -Cardio/Abs


35 Minutes on Stationary bike

Ab machine crunch
120x15 + 8 (x-reps)

Hanging leg raises
25 + 15 second hold
Wow, killer ab workout there My abs are cringing at the thoughts of this workout.


Posted by: b_reed23

15 second hold?? holy crap! That sounds painful!


Posted by: Pylon

Is that 15 sec each time or just at the end?


Nevermind. I don't really want to know...


Posted by: Triple Threat

If that were 15 seconds each time, that one set would take him over 6 minutes. That's half a normal workout for him.


Posted by: b_reed23

oh my belly hurts......I think I'm having sympathy pains...lmao...that is REALLLY insane!


Posted by: Archangel

Sister Shae - Thanks for covering my back!!!

Sister Devlin - Thank you, I'm feeling it today!!!

Sister Billie - It was, but I have to do what I have to do!!!

Brother Pylon - Guess I shouldv'e explained it better, the last rep was a 15 second hold!!! That would kill me on all the reps!!!

Brother Triple - good one!!! It was only on the last rep!!!

Sister Billie - Your killin me!!!


Posted by: Archangel

Routine A
LEGS/CHEST/DELTS

10 minute warm-up on stationary bike

LEGS

Leg Press
560x8

Squats
315x12

Extensions
140x8 + 2 x-reps

Seated Leg Curls
150x8 + 8 x-reps

Calve Raises
255x10 + 8 x-reps

Time-6:13

CHEST
Incline BB Bench
245x6 + 2 x-reps

Incline Iso Hammer Press
95x6 + 4 x-reps

Incline Flyes
55x6

Dips
BWx2 + 6 negatives

Time-10:09

DELTS
Standing DB Presses
55x8 + 2 x-reps

DB Side Laterals
30x8 + 3 x-reps

Rear Laterals
15x8 + 2 x-reps

Time-13:18

This one was a killer for me, might not look like much, but it whooped my old behind!!!

Working on a new routine, will unveil it soon!!! I am sticking with this one for a while though!!! I really enjoy HITting the weights every other day!!!


Posted by: gwcaton

WoW ! Nice work there Angel !


You've got an A and a B workout right ? Plus cardio/abs ?


Posted by: Archangel

Quote:
Originally Posted by gwcaton
WoW ! Nice work there Angel !


You've got an A and a B workout right ? Plus cardio/abs ?
Thank you my Friend, that is correct A,B,C


Posted by: Seanp156

Wow, that looks like a killer workout AA


Posted by: soxmuscle

you are amazing with your times. never when i was on HIT could I finish that fast.


Posted by: Archangel

Brother Sean - Thank you my Friend!!! I appreciate that!!!

Brother Sox - Thank you very much my Friend!!! I work out at 4 am, so I can set everything up beforehand, and then just rock-n-roll, ya know!!!


Posted by: Pylon

Nice work Archie.


Posted by: boilermaker

If I lived in St. Louis still, I'd join you. I could get in my workout just setting that up and tearing it down for you.


Posted by: Devlin

Yet another great workout


Posted by: Triple Threat

When you're training HIT style like this, are you just trying to maintain a current level or are you progressing? From your pictures I can see you've got some good size. Is this a result of short intense sessions all the time?


Posted by: b_reed23

Have a wonderful Thanksgiving with the family!!!!


Posted by: Archangel

Brother Pylon - Thank you my Friend, much appreciated!!!

Brother Boiler - LOL, Your'e killing me!!! Would be great to w/o with you I'm sure!!!

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

Brother Triple - Depends on the diet really. I can HIT it for size, to maintain, or lose!!! Honestly I use HIT year round, the only thing that changes is my diet to get the result I want. Hope that explains it. Thank you, I have tried the P/RR/S routine, and I did fairly well, but quickly overtrained and re-injured my shoulder. So I am back to HIT, and honestly I don't think I'll ever sway away from HIT again!!! I do different variations of HIT, which if you follow along with me you'll see, but I always keep true to the principles of HIT!!! Sorry I was rambling my Friend!!!

Sister Billie - Thank you so much, you have a great one yourself my Friend!!!

To ALL, have a GREAT Thanksgiving!!!


Posted by: Archangel

Okay all, this may sound trivial, or even stupid, but I have to get new plates for my truck since I moved from Illinois to Missouri, and I want to get personalized plates!!! Brother Pylon has perfect plates, simply PYLON!!! I can only have 6 letters I think, and a dash, so I have been thinking and racking my little brain silly, can you all help me out?
Here are a few ideas I have so far:
HIT-101 (Since I will always be HITting it)
HVY-DTY (Mentzers coined phrase for his HIT routines)
HIT-PWR
Any other ideas would be appreciated!!!


Posted by: Triple Threat

HIT-Man
HIT4Me
I-HIT (OK, maybe that one's not a good idea)


Posted by: Devlin

Sorry I can't help you on the plates, I suck at coming up with things like that.

Have a great Thanksgiving


Posted by: gwcaton



http://www.acme.com/licensemaker/


Posted by: boilermaker

Have a good holiday buddy


Posted by: camarosuper6

You need to post some pics bruh.... I wanna see the transformation!


Posted by: Triple Threat

I thought of one more, but it's too long.

HIT Happens


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
I thought of one more, but it's too long.

HIT Happens
HT HPNS


Posted by: Pylon

Quote:
Originally Posted by Archangel
Okay all, this may sound trivial, or even stupid, but I have to get new plates for my truck since I moved from Illinois to Missouri, and I want to get personalized plates!!! Brother Pylon has perfect plates, simply PYLON!!! I can only have 6 letters I think, and a dash, so I have been thinking and racking my little brain silly, can you all help me out?
Here are a few ideas I have so far:
HIT-101 (Since I will always be HITting it)
HVY-DTY (Mentzers coined phrase for his HIT routines)
HIT-PWR
Any other ideas would be appreciated!!!
I'm betting HIT MAN is taken. I like all three of these. Just be prepared for all the questions.


Posted by: boilermaker

ILV-HIT

or

OCD4HIT

Where in MO did you move to Archie?


Posted by: Devlin

Hope you had a Happy Thanksgiving.


Posted by: Pylon

Quote:
Originally Posted by boilermaker
ILV-HIT

or

OCD4HIT

Where in MO did you move to Archie?
He's in St. Pete, but the gym in in St. Charles right off of 70.


Posted by: Archangel

Thanks for all the suggestions everyone!!! Much appreciated!!! Will figure something out!!!
Really like HIT-MAN although it's prolly taken with my luck!!! I also realy like this one N2-HIT, or maybe IN2-HIT, not sure how to do it!!!


Posted by: Archangel

Today - Workout B
BACK/TRAPS/BICEPS/TRICEPS

10 minute warm-up on bike

Changed Rep Cadence to 4x3x from here on out!!!

BACK
Chins
BWx2 + 6 Negatives

T-Bar Rows
95x7 + 4 (x-reps)

Hammer Hi-Pulls
95x6 + 6 (x-reps)

DB Pullovers
80x7

Time - 4:33

TRAPS
Hise Shrugs
255x8 + 8 (x-reps)

DB Shrugs
95x6 + 4 (x-reps)

Time - 6:19

BICEPS
BB Flex Curls
95x7

Seated Incline DB Curls
40x6

Cybex Machine Curls
50x6 + 6 (x-reps)

Time - 9:55

TRICEPS
Close Grip Bench
205x7

Standing Overhead DB Extensions
80x7

Cybex Tricep Pushdowns
70x8 + 4 (x-reps)

Total Time - 13:30

Okay, these darn Chins are killin me, I am really close to dropping them, its really aggrivating when I seem to suck at 'em SO BAD!!! Everything else went pretty good, might be switching up the delts with the biceps in my w/o's though, we'll see!!!


Posted by: Shae


Sending good vibes your way.


Posted by: gwcaton

looks good Angel

You're not going to let them nasty ol chin ups get the best of you are ya ? LOL


Posted by: Archangel

Sister Shae - Thank you so much, right back to you my Friend!!!

Brother Gary - Thank you also!!! Naw, of course not, just gets old when somethin constantly kicks you in the teeth ya know!!! I'll get 'em, and the better improve my back, thats all I have to say!!!

Okay, heres my new split, same principles apply :
W/O's are to be done on an every other day schedule!!!
Reps are to be in the 6-8 range!!!
Rep Cadence is a staple now at 4x3x (Mentzers new book says that is a true HIT rep count, so here it goes!!!)

Workout A
Legs/Chest/Biceps
Workout B
Back/Delts/Traps/Triceps
Workout C
Cardio/Abs (Abs are every other cardio session)
Hoping the new split will help me break through on my Biceps AND Delts too!!!


Posted by: Devlin

Nice workout Arch. Don't let the chin ups get to you. I have faith you will master them one at a time. 2 this week, next week three maybe 4


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Chins
BWx2 + 6 Negatives

Okay, these darn Chins are killin me, I am really close to dropping them, its really aggrivating when I seem to suck at 'em SO BAD!!!
Isn't it amazing how certain exercises can be so difficult? On the bright side, your other numbers are looking very good.


Posted by: yellowmoomba

AA - a 4 - 3 rep count Wow!!


Posted by: Pylon

Hey, I'm glad to see someone else struggles on chins. For a guy of your strength to have a hard time with them gives me hope!


Posted by: bludevil

Quote:
Originally Posted by yellowmoomba
AA - a 4 - 3 rep count Wow!!
Agree, 4 second negative is going to be tough. More power to ya brother. I'm liking the looks of the new routine.


Posted by: camarosuper6

Chins suck. I can get MAYBE 6 on a GOOD day.


Posted by: Archangel

Sister Devlin - Thank you, and I hope so!!!

Brother Triple - It's like The whole world is on my back when I attempt Chins!!! Thank you my friend, very much appreciate the encouragement!!!

Brother YM - I was doing a 4x2x, but after reading Mentzers new book, I will go with the 4x3x from now on!!! It's gonna be hard, but hey, thats what I want right!!!

Brother Pylon - I SO struggle with these darn things!!! But I will not give up, I will be doing them, and my back BETTER respond!!!

Brother Blu - Thanks on the new routine!!! Yes sir, it will be tuff, but thats why they call it High Intensity I guess my Friend!!! Thanks for the encouragement also!!!

Brother Camaro - Yes they do!!! I would love to be able to get 6, someday I will, I just have to keep trying!!!


Posted by: shiznit2169

I know there is a big difference in weight but i just chuckle whenever i see really skinny lightweight kids do 15-20 pullups like nothing (myself included) and the really strong beastly guys can barely do 2-3.

However, i'd rather be big and strong than being able to do 20 pullups

Looking good arch, you'll get to the 5 mark someday. Just keep working on those negatives.


Posted by: b_reed23

I have trouble with chins too Archy...It's been a LONG time since I've tried...I may have to give them a shot next week... have faith!!


Posted by: Archangel

Brother Shiznet - I hear ya, it is rather odd, but I will get there someday, I promise you that!!!

Sister Billie - I honestly hate them, but they are supposed to be great for the back, so I will stick it out!!! Thanks for the encouragement!!!


Posted by: soxmuscle

have you ever tried using a supinated grip? I feel like my pull muscles greatly increased when I did both or switched between the two..


Posted by: Archangel

Today - Workout A (Legs/Chest/Biceps)

10 Minute warm-up on stationary bike

All rep cadence is - 4x3x

Didn't do biceps today, because I just did them Monday (When I made the switch) Will do Biceps on Sunday, and moved my Delts to Workout B!!!

LEGS
Squats
365x8

Stiff-Legged Deadlifts
205x7 (First time back with these in a while)

Leg Extensions
145x8 + 3 (x-reps)

Leg Curls
155x7 + 4 (x-reps)

Standing Calve Raises
270x12 + 4 (x-reps)

Time - 6:02

CHEST
Incline BB Bench
245x7 + 3 (x-reps)

Incline Iso Hammer Press
95x8 + 6 (x-reps)

Incline Flyes
55x6

Dips
BWx3 + 5 Negatives

Time - 10:03

Didn't do biceps but will the next go around like I mentioned above!!! Also I will be alternating certain exercises each go around!!!

Example : Squats and Leg Presses,Flyes and Low-cable crossovers,DB Pullovers and Straight arm Pushdowns, Rear Delt laterals with Face Pulls, etc.!!!


Posted by: Archangel

Quote:
Originally Posted by soxmuscle
have you ever tried using a supinated grip? I feel like my pull muscles greatly increased when I did both or switched between the two..
Will give that a shot too my Friend, thanks for the advice!!!


Posted by: boilermaker

Looking great, Archman!


Posted by: Archangel

Quote:
Originally Posted by boilermaker
Looking great, Archman!
Thank you my Friend, curious to see how I respond when I throw in them there Biceps!!!


Posted by: yellowmoomba

VERY NICE lifts AA!!

How'd those squats feel? You're a monster


Posted by: gwcaton

Looking good Angel

I'm too lazy to go back and look... what is the name of the Mentzer book you are working from ?


Posted by: Pylon

Good w/out, Archie!

Is the alternation a MM thing or is this your own twist?


Posted by: b_reed23

wow...10 minutes...or is that 10 seconds??? Great Job!!


Posted by: bludevil

Squats and Incline BB Bench were both very impressive, indeed your a monster.


Posted by: Archangel

Brother YM - Thank you my Friend, the squats felt great, was really focused!!!

Brother Gary - Thank you also, the name is "The Wisdom of Mike Mentzer" Its a great read imo!!!

Brother Pylon - Thank you too my Friend!!! Its an idea I kinda got from reading his book!!!

Sister Billie - Thank you also, I think it was 10 minutes , but it felt like forever!!!

Brother Blu - Thank you very much my Friend, not sure about the monster part though!!! I can only dream!!!


Posted by: Archangel

Today - Cardio/Abs

Bike
35 Minutes
Abs Nitro Abs
120x20 + 6 (x-reps)
Hanging leg raises
25


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Today - Cardio/Abs

Bike
35 Minutes
Abs Nitro Abs
120x20 + 6 (x-reps)
Hanging leg raises
25
Sounds like a boring day at the gym to me .


Posted by: Devlin

Quote:
Originally Posted by Archangel
Today - Cardio/Abs

Bike
35 Minutes
Abs Nitro Abs
120x20 + 6 (x-reps)
Hanging leg raises
25
Except for the weight on the abs, which would make me I have to agree compared to your other workouts this seems a bit too sedate for you


Posted by: gwcaton

Quote:
Originally Posted by Devlin
Except for the weight on the abs, which would make me I have to agree compared to your other workouts this seems a bit too sedate for you
It was definetly longer than his weight wo 's !!


Posted by: boilermaker

Quote:
Originally Posted by gwcaton
It was definetly longer than his weight wo 's !!
Yeah, I'd estimate that he spent 37 minutes in the gym. 38 if he showered and shaved.


Posted by: Devlin

Quote:
Originally Posted by boilermaker
Yeah, I'd estimate that he spent 37 minutes in the gym. 38 if he showered and shaved.
You guys are brutal


Posted by: Seanp156

Quote:
Originally Posted by Devlin
You guys are brutal
Brutal??? That's a compliment the way I see it, he's efficient .


Posted by: bludevil

37 minutes for cardio/abs. That's like 15 weight training days


Posted by: Rocco32

Quote:
Originally Posted by boilermaker
Yeah, I'd estimate that he spent 37 minutes in the gym. 38 if he showered and shaved.



Posted by: Rocco32

Hey Angel, how are you doing buddy?


Posted by: Archangel

Brother Sean - yeah, not too much fun!!!

Sister Devlin - Your absolutely right, it was rather tame, I will definatly have to work on that!!!

Brother Gary - I never thought about it like that before!!!

Brother Boiler - 39 minutes I had to go to the bathroom!!!

Brother Blu - Your killin me!!!

Brother Rocco - Doing pretty good my Friend, thank you for askin!!! Hows it goin for you and your injury?


Posted by: Archangel

Today - Workout B (Back/Delts/Traps/Triceps)

10 minute warm-up on bike

BACK
Chins
BWx3 + 5 Negatives

T-Bar Rows
95x8 + 3 (x-reps)

Hammer Hi-Pulls
95(each side)x7 + 5 (x-reps)

DB Pullovers
80x8

Time - 4:20

DELTS
Standing DB Presses
60x8 + 4 (x-reps)

DB Side Laterals
35x6 + 3 (x-reps)

Rear Delt laterals
20x6 + 3 (x-reps)

Time - 7:30

TRAPS
Hise Shrugs
270x8 + 4 (x-reps)

DB Shrugs
95x7 + 4 (x-reps)

Time - 9:00

TRICEPS
CG Bench
205x8

Standing DB Overhead Extensions
85x6

Cybex Seated Tricep Extensions
80x7 + 4 (x-reps)

Total Time - 13:35

Felt pretty good overall, had a guy comment to me the other day that I could use more weight if I used a faster rep, I just smiled and said, hmmm, really, never thought about that!!!


Posted by: gwcaton

Quote:
Originally Posted by Archangel
Felt pretty good overall, had a guy comment to me the other day that I could use more weight if I used a faster rep, I just smiled and said, hmmm, really, never thought about that!!!
Nice wo Angel

LOL can't believe you let him that easy


Posted by: Pylon

Quote:
Originally Posted by Archangel
Felt pretty good overall, had a guy comment to me the other day that I could use more weight if I used a faster rep, I just smiled and said, hmmm, really, never thought about that!!!
You should have said "Good point. You know, you might actually build some muscle if you slow down a bit."


Posted by: Devlin

Now thats a workout


Posted by: boilermaker

Good job, Arch!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Chins
BWx3 + 5 Negatives

Felt pretty good overall, had a guy comment to me the other day that I could use more weight if I used a faster rep, I just smiled and said, hmmm, really, never thought about that!!!
I'm sensing some improvement on the chins.

That was probably the best way to handle that idiot. No sense wasting your breath talking to him. It would have gone in one ear and out the other.


Posted by: Archangel

Brother Gary - Thank you my Friend, if you could see this guy...................You would just shake your head and smile too!!!

Brother Pylon - That would have been a good reply, where where you 2 days ago???

Sister Devlin - Thank you, I'm tryin!!! Wouldn't want to dissapoint the ones who come and see me you know?!!?

Brother Boiler - Thank you my Friend!!!

Brother Triple - Thank you for noticing, I felt like I was never gonna get that 3rd rep, I know I had to have looked pretty funny!!! I agree, you should see this guy, I can only dream to reach his stature!!!


Posted by: Archangel

Today - Cardio/Abs

Cardio
45 Minutes on Bike
Levels 8-11
minimum 100 revolutions/minute

Abs
all reps are done exactly like my normal ones, 4x3x
Hanging leg Raises
25

Nitro Abs
130x12 + 6 (x-reps)

Hanging leg Raise
1 with a 30 second hold at top

Felt fairly good about todays routine!!!


Posted by: Rocco32

Damn Archie, your really tearing it up in the gym! I can't believe your in and out so quickly. Now that's intensity, great job!!


Posted by: gwcaton

Good one Angel ! What are Nitro abs ?


Posted by: b_reed23

I think Nitro abs are like a Powercrunch machine... nice looking workout Arch!


Posted by: Archangel

Brother Rocco - Thank you my Friend, I have to be intense, only like 5 months till my show!!!

Brother Gary - Thank you also my Friend!!! Nitro abs are these!!!

Sister Billie - Thank you too, your right (I think)


Posted by: Devlin

Quote:
Originally Posted by Archangel
Today - Cardio/Abs

Cardio
45 Minutes on Bike
Levels 8-11
minimum 100 revolutions/minute

Abs
all reps are done exactly like my normal ones, 4x3x
Hanging leg Raises
25

Nitro Abs
130x12 + 6 (x-reps)

Hanging leg Raise
1 with a 30 second hold at top

Felt fairly good about todays routine!!!

Ok you win

Your ab workout truely killer and doesn't come close to mine. Question is how long does that workout take not including cardio


Posted by: Archangel

Quote:
Originally Posted by Devlin
Ok you win

Your ab workout truely killer and doesn't come close to mine. Question is how long does that workout take not including cardio
your killin me my Friend!!!
Abs took prolly about 2 Minutes or so!!!


Posted by: Devlin

Quote:
Originally Posted by Archangel
your killin me my Friend!!!
Abs took prolly about 2 Minutes or so!!!
2 minutes or so

Ok truely...you will

Just the thought of doing that ab workout in 2 minutes makes me want to


Posted by: MorteSubite

Angel, you're still putting up insane numbers in workers quicker than I'd ever think of.. Impressive work as always!


Posted by: b_reed23

yeah, the machines are basically the same, except with mine you lay on your back and move through the motions same thing though


Posted by: boilermaker

I've been doing those lately. They are good. Plenty of burn!


Posted by: Pylon

So...you all work abs on their own? I'll have to try that some time....


Posted by: Archangel

Brother Morte - Hey my Friend, long time no talk, hows it goin? Thank you, I'm definatly tryin!!!

Sister Billie - They really work your abs, I love 'em!!!

Brother Boiler - Yes they do!!!

Brother Pylon - Definatly give 'em a try!!!


Posted by: Archangel

Today - Workout A (Legs/Chest/Biceps)

10 Minute warm-up on bike

LEGS-
Squats
365x15 (trying for 20, but barely got 15, will stay till 20)

SLD's
205x8

Leg Extensions
145x12 + 6 (xr)

Leg Curls
155x10 + 6 (xr)

Standing Calve Raises
270x13 + 6 (xr)

TIME - 6:27

CHEST-
Incline BB Bench
245x8 + 6 (xr)

Incline Hammer Press
100x6 + 3 (xr)

Pec-Dec
90x10 + 10 (xr)

Dips
BWx5 + 3 negatives

TIME - 10:00

BICEPS-
Hammer Curls
40x7 + 3 (xr)

BB Flex Curls
95x6 + 2 (xr)

Seated Incline Curls
35x8 + 1 (xr)

TOTAL TIME - 13:28

Felt pretty good today, the Squats just about did me in though LOL!!! I was breathing so heavy, but I was focused in on this one, had to do it!!!


Posted by: Archangel

Legs are already feelin it!!! I'm in trouble LOL!!!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
LEGS-
Squats
365x15 (trying for 20, but barely got 15, will stay till 20)
That's a cardio workout right there.


Posted by: boilermaker

Hey Archie, how do you do your x-reps? Is that one pause and then do one mini set, or are those one at a time. I'm assuming the former.


Posted by: Devlin

Killer workout


Posted by: gwcaton

Good one Angel,
I still can't believe you get all that done in that short amount of time


Posted by: b_reed23

holy cow!! look at those squats!!


Posted by: Thorus!

Keep up the good work!

Respect,

T.


Posted by: Rocco32

I can't believe those squats Archie!!! I was just sitting here venting to my wife that your doing for 15 reps more than what I can do for a 1 rep max!!!! LOL. Great job.


Posted by: Triple Threat

Quote:
Originally Posted by Rocco32
I was just sitting here venting to my wife that your doing for 15 reps more than what I can do for a 1 rep max!!!!
My sentiments exactly. And they say that all men are created equal.


Posted by: bludevil

That was a killer w/o. Squats and Incline BB Presses are extremely impressive. Very nice


Posted by: Archangel

Brother Triple - Your not kidding my Friend, I was gasping for air LOL!!!

Brother Boiler - I do my set to failure, and then since I can't get another full rep in I go as far as I can and thats 1 x-rep in my book anyway!!! LOL

Sister Devlin - Thank you !!!

Brother Gary - Thank you too my Friend!!! It feels like forever sometimes though!!!

Sister Billie - Thank you, I hurt today!!!

Brother Thorus - Thank you, I appreciate that!!!

Brother Rocco - Your killin me Brother!!! You can throw around some serious weight too my Friend!!! I fully respect what you do, keep it up!!!

Brother Triple - LOL, I'm just trying to fit in with all of you!!!

Brother Blu - Thank you very much, I can't tell you how much I appreciate that!!!


Well I STILL can't use my bold type or smilies, what the heck is going on???


Posted by: boilermaker

If you can weed your way through all the bullshit, there is a post about that in open chat. Heck, I'll just link you to http://www.ironmagazineforums.com/sh...ad.php?t=57211


Posted by: Archangel

Thank you, but mine still doesn't work!!! Really bugging me!!!


Posted by: Pylon

Heya Arch. Fantastic work!


Posted by: Archangel

Quote:
Originally Posted by Pylon
Heya Arch. Fantastic work!
Thank you my Friend!!!

Today - Workout B (Back/Delts/Traps/Triceps)

10 Minute warm-up on bike

BACK-
CHINS
BWx3 1/2 + 5 Negatives

T-BAR ROWS
100x8 + 3 (xr)

HAMMER HI-PULLS
95(each side)x6 + 2 (xr)

STRAIGHT ARM PUSHDOWNS
70x6 + 3 (xr)

TIME - 4:07

DELTS-
STANDING DB PRESSES
65x8 + 5 (xr)

STANDING SIDE LATERALS
35x6 + 2 (xr)

REAR LATERALS
25x6 + 3 (xr)

TIME - 7:00

TRAPS-
HISE SHRUGS
270x10 + 6 (xr)

DB SHRUGS
95x7 + 5 (xr)

TIME - 9:33

TRICEPS-
CG BENCH
215x7

STANDING DB OVERHEAD EXTENSIONS
85x6 + 2 (xr)

PUSHDOWNS
80x7 + 2 (xr)

TIME - 12:56

Thinking of nixing the T-bar rows, felt a good tork in my elbow the past few times I have done them. Might switch up to the Hammer Seated Rows, not sure yet!!! My Chins are pathetic, I got a whopping 1/2 rep more than last time, but I WILL stick 'em out!!! Are they really worth it people???


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
My Chins are pathetic, I got a whopping 1/2 rep more than last time, but I WILL stick 'em out!!! Are they really worth it people???
No matter how slight, it's still an improvement.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
No matter how slight, it's still an improvement.
Thank you, I just hope they are worth it!!!


Posted by: gwcaton

Quote:
Quote:
Originally Posted by Triple Threat
No matter how slight, it's still an improvement.
Quote:
Originally Posted by Archangel
Thank you, I just hope they are worth it!!!
Yes they are worth it .

Nice wo Angel


Posted by: Pylon

I don't know if they are worth it, but my lats are more sore today than they have been in some time, so they must be doing something, right?


Posted by: Shae

I feel like a num nuts for not popping in. But hey, approaching end of school does that 2 ya.

Oh well, anyway.........





Posted by: b_reed23

I wouldn't know if they are worth it...I still can't do 1!!!!!!


Posted by: bludevil

yeah, their worth it, I love chins/pull-ups, besides anything worth having is hard work


Posted by: boilermaker

I'm right there with you struggling with chins. But I'm going to keep at it. Good work, Archie .


Posted by: Archangel

Brother Gary - Thank you my Friend, I sure "HOPE" so LOL!!!

Brother Pylon - I hear ya, I pray they are worth it!!!

Sister Shae - Don't worry about it, I completely understand, hope it is going GREAT for you!!!

Sister Billie - They feel like they are working, but I suck SO BAD at 'em!!! LOL

Brother Blu - I know, the harder the BETTER, or so "THEY" say!!! LOL

Brother Boiler - Then we shall conquer them together my Friend!!! Thank you and best of luck for you too!!!


Posted by: Archangel

Today - Workout C (Cardio/Abs)

Stationary Bike-
35 Minutes
Levels 10-13
Minimum 100 revolutions per minute

Abs-
Hanging leg raises
BWx25

Nitro Abs-
135x15 + 6 (xr)

Hanging leg raise
BWx1 (30 second hold)

Thats all she wrote!!!


Posted by: yellowmoomba

Quote:
Originally Posted by bludevil
yeah, their worth it, I love chins/pull-ups, besides anything worth having is hard work
Well said Blu!!


Posted by: Seanp156

Ewww cardio and abs


Posted by: Devlin

You still have me beat on ab workout

Yeah my smiles and bold button working


Posted by: Pylon

Quote:
Originally Posted by Archangel
Today - Workout C (Cardio/Abs)

Stationary Bike-
35 Minutes
Levels 10-13
Minimum 100 revolutions per minute

Abs-
Hanging leg raises
BWx25

Nitro Abs-
135x15 + 6 (xr)

Hanging leg raise
BWx1 (30 second hold)

Thats all she wrote!!!

Not bad for a rest day, I suppose....


Posted by: boilermaker

Hi Archie, looking good.


Posted by: b_reed23

looking good


Posted by: Archangel

Brother YM - I'll take your word for it my Friend!!!

Brother Sean - My thoughts exactly!!!

Sister Devlin - Your cardio is VERY impressive my Friend!!! Mine only work if I use IE!!!

Brother Pylon - LOL, Thank you my Friend!!!

Brother Boiler - Thank you also my Friend, I'm tryin!!!

Sister Billie - Thank you so much, I appreciate that!!!


Posted by: Archangel

Today - Workout A (Legs/Chest/Biceps)

10 minute warm-up on bike

LEGS
Squats
365x18(wanted 20, upset about this!!!)

SLD's
205x9

Leg Extensions
155x7 + 4 (xr)

Leg Curls
160x7 + 2 (xr)

Calve Raises
270x16 + 2 (xr)

TIME - 7:00

CHEST
Incline BB Bench
255x6 + 4 (xr)

Incline Hammer Press
100x8 + 3 (xr)

Pec Dec
110x7 + 3 (xr)

Dips
BWx5 + 3 negatives

TIME - 11:00

BICEPS
Hammer Curls
45x7 + 2 (xr)

BB "Flex" Curls
95x6 + 3 (xr)

Seated Incline Curls
40x6 + 2 (xr)

TIME - 13:58

Kinda happy about todays w/o, really wanted to HIT 20 on them squats!!! Will DO it next time!!! Will be changing my routine starting next week, my split will be this:
2 routines alternated-
Workout A
Chest/Back/Delts/Traps
Workout B
Legs/Biceps/Triceps
And of course, the usual cardio/abs every other day!!!


Posted by: shiznit2169

365 x 18 on squats!!

Were you going parallel or all the way down?


Posted by: Archangel

Quote:
Originally Posted by shiznit2169
365 x 18 on squats!!

Were you going parallel or all the way down?
Just below parallel, I'm 6'2" and its really hard to go down any further on my back, so I go down slightly lower than parallel my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Squats
365x18(wanted 20, upset about this!!!)
So how much weight are you going to increase when you get to 20?


Posted by: gwcaton

Incredible effort Angel ! I am amazed everytime I come in here


Posted by: boilermaker

I don't have anything to say that wouldn't be redundant.


Posted by: Devlin

Wow Without me browsing thru the journal, how often are you changing your routine?


Posted by: Archangel

Brother Triple - Thank you my Friend!!! I'll go up maybe 10 pounds or so!!!

Brother Gary - Thank you very much, I appreciate the encouragement my Friend!!!

Brother Boiler - Thank you also my Friend!!!

Sister Devlin - Thank you too!!! I change up about every 3-4 weeks, unless I really enjoy and continue gaining on a certain one!!!


Posted by: yellowmoomba

365 x 18!!!!!!!!

All I can say is - WOW!




Posted by: Archangel

Quote:
Originally Posted by yellowmoomba
365 x 18!!!!!!!!

All I can say is - WOW!
Thank you so much my Friend, I'd trade it in a heartbeat for some of your pulling power!!!


Posted by: Pylon

Hey Arch, nice work! How's the comp prep coming?


Posted by: b_reed23

Not only are the squats impressive...look at those calf raises!!!! "wow" and "ouch" come to mind!


Posted by: Archangel

Brother Pylon - Thank you my Friend, it's coming along, wish they would post when It is though!!!

Sister Billie - Thank you too!!! They burn, and I like that my Friend!!!


Posted by: Devlin

How's the body feeling today after that killer workout?


Posted by: yellowmoomba

Quote:
Originally Posted by Archangel
Thank you so much my Friend, I'd trade it in a heartbeat for some of your pulling power!!!
DEAL!

I bet you are a little sore today


Posted by: b_reed23

how are those DOMS today????


Posted by: Pylon

I keep watching the site for the date, but nothing so far. I'll ask the guys at my gym on Monday. They are pretty in tune with the scene, so they may know something we don't. If not the date, maybe when the date will be set.


Posted by: Archangel

Sister Devlin - The body is very upset at me LOL!!!

Brother YM - Oh yeah............. I'm sore, very sore!!! But I LOVE it!!!

Sister Billie - It's the "Attack of the DOMS" LOL!!!

Brother Pylon - Me too, that would be great my Friend!!!


Posted by: Devlin

Quote:
Originally Posted by Archangel
Sister Devlin - The body is very upset at me LOL!!!

Brother YM - Oh yeah............. I'm sore, very sore!!! But I LOVE it!!!

Sister Billie - It's the "Attack of the DOMS" LOL!!!

Brother Pylon - Me too, that would be great my Friend!!!
Sorry, but love the comment about body being upset at you and the Attack of the DOMS.

( you made me laugh today, you get the bonus points for the day)


Posted by: Archangel

Quote:
Originally Posted by Devlin
Sorry, but love the comment about body being upset at you and the Attack of the DOMS.

( you made me laugh today, you get the bonus points for the day)
I try to help out when I can my Friend!!!


Posted by: Archangel

Starting my new routine tomorrow, will be lifting only on Mondays,Wednesdays, and Fridays. With cardio on Tuesdays,thursdays, and Saturdays!!! (Abs will be on Tuesdays and Saturdays)

The routine will consist of 2 rotating routines:
Routine A
TORSO - Chest/Back/Delts/Traps
Routine B
LIMBS - Legs/Biceps/Triceps

Will still be using Higher reps for Legs, and lower reps for the rest I think!!!


Posted by: Pylon

A torso/limb split? That is for sure the first time I've heard of that. Interesting concept.


Posted by: bludevil

Interesting plan, can't wait to see the results.


Posted by: Archangel

Brother Pylon and Brother Blu, it is an experiment so wish me luck!!! So far so good, here's results from day 1!!!

Today - Workout A "TORSO" (Chest/Back/Delts/Traps)

10 minute warm-up on bike

CHEST
Incline BB Bench
255x7 + 3 (xr)

Hammer Incline Iso Press
105(each side)x6 + 4 (xr)

Pec Dec
110x8 + 4 (xr)

Pushups (Cowboys)
BWx10

Time - 3:50

BACK
Chins
BWx3 1/2 + 6 negatives

Hammer Seated Iso Rows
70(each side)x10 + 6 (xr)

Hammer Hi Pulls
95(each side)x7 + 4 (xr)

Straight Arm Pushdowns
70x8 + 4 (xr)

Time - 7:50

DELTS
Standing DB Presses
70x6 + 4 (xr)

Side DB Laterals
35x6 + 4 (xr)

Rear Laterals
25x6 + 4 (xr)

Time - 10:05

TRAPS
Hise Shrugs
285x10 + 4 (xr)

DB Shrugs
95x8 + 6 (xr)

Time - 12:25

Felt great and pumped, normally I do not get too much of a pump, but I felt great today!!! I think I will like this experiment, but we'll see how it goes!!! Hope everyone had a great weekend


Posted by: gwcaton

Nicw wo Angel,
Hows it feel being a guniea pig ? LOL


Posted by: Pylon

Wow...great times!

OK, I've got to ask...explain rear laterals. I know, I should know what they are, but...


Posted by: Archangel

Brother Gary - Thank you, it feels goooood LOL!!! Just changing it up and seeing what I respond best to, I really enjoyed my last split, but I'm trying this to maybe spark some new growth!!!

Brother Pylon - Thank you too!!! I do rear laterals one of two ways.......... 1. The rear delt machine, or 2. Sitting on a bench, I lean forward with my chest on my legs, and lift the db's up in a lateral movement!!! Hope that makes sense!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Brother Pylon - Thank you too!!! I do rear laterals one of two ways.......... 1. The rear delt machine, or 2. Sitting on a bench, I lean forward with my chest on my legs, and lift the db's up in a lateral movement!!! Hope that makes sense!!!
OK, so not that different from B.O. DB rows then. Thanks.


Posted by: Archangel

Quote:
Originally Posted by Pylon
OK, so not that different from B.O. DB rows then. Thanks.
no, just that your lifting your arms out to your side!!!


Posted by: Devlin

Nice workout Hoping this split works for you.


Posted by: boilermaker

He's done it again. Another great workout in the blink of an eye.

Nice work on the Signature too. Can you make Dev and B's do that?


Posted by: dougnukem

Pretty amazing workouts you got there. BM told me to check out your journal for some good HIT ideas, as I need to update my workout to help train for my annual physical training test from the Air Force. I like the way you have things set up and move through your workout quickly, but effeciently. I'll try upping my intensity tonight during my workout, and adding more cardio for my running necessities. BTW, how do you guys title your journal links in your sigs?


Posted by: Archangel

Sister Devlin - Thank you, I hope so too!!! Kinda like experimenting though!!! LOL!!!

Brothert Boiler - Thank you too my Friend!!! I actually lucked out and found that spinning thingy on the internet!!!

Brother Nukem - Thank you so much!!! I very much appreciate that!!! Any help I can be let me know!!!Go to your signature, and you'll see where the words are, highlight the words, and change them to whatever you want!!! Hope that helps you my Friend!!!

Today - Cardio/Abs

Cardio
40 Minutes on bike
Level 12
Minimum of 100 rpm's

Abs
Nitro Abs
140x20

Hanging Leg Raises
BWx20

Nitro Abs
140x10 + 6 (xr)

Thats all she wrote!!!


Posted by: bludevil

Good cardio/abs session. Bet you feel like your in the gym forever on cardio days compared to workout days.


Posted by: gwcaton

Quote:
Originally Posted by bludevil
Good cardio/abs session. Bet you feel like your in the gym forever on cardio days compared to workout days.
If it wasn't for the cardio no one would even know he was there


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
If it wasn't for the cardio no one would even know he was there



Posted by: Archangel

Brother Blu - Thank you, yes it does feel like forever!!!

Brother Gary - I never thought about it that way!!!

Brother Triple - That was a good one wasn't it!!!


Posted by: Triple Threat

Arch, do you do any warm up sets at all, or do you plunge right in?


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Arch, do you do any warm up sets at all, or do you plunge right in?
I usually warm-up on the bike, and then for my first exercise of that particular w/o, I will do a very light (1/2 the working weight) set for 12 reps!!! I believe you get enough of a warm-up effect during the first few reps, I go slow, 4 count negative, slight pause, and a 3 count positive, slight pause, so I believe there is NO momentum in play, therefore no worry about hurting or pulling something due to VERY strict form!!! Does that make sense?


Posted by: Triple Threat




Posted by: Devlin

Quote:
Originally Posted by gwcaton
If it wasn't for the cardio no one would even know he was there


Nice killer ab workout as usual


Posted by: Pylon

So, wait...I thought you were doing a 4x2...did you just change your cadence to 4x3, or are you only doing that on the first few reps for warm up?


Posted by: b_reed23

Hey arch...just wanted to pass this along if you hadn't run across it yet...thought it might help ya!

www.bodybuildingworld.com


Posted by: Archangel

Brother Triple - Right back atcha my Friend!!!

Sister Devlin - Thank you also, I'm trying!!!

Brother Pylon - How goes it? I changed that to be my regualar rep cadence after reading that in Mentzers latest book!!! I use that cadence throughout everything!!!

Sister Billie - Thank you, will definatly look into that!!!


Posted by: Archangel

Today - Routine B (Limbs)

10 minute warm-up on bike

LEGS
Squats
365x20 (did it!!! But it really zapped me)

SLD's
215x6

Leg Extensions
155x10 + 6 (xr)

Seated Leg Curls
160x10 + 4 (xr)

Standing Calve Raises
285x10 + 6 (xr)

BICEPS
Hammer Curls
45x8 + 3 (xr)

BB Flex Curls
100x6 + 2 (xr)

Seated Incline Curls
40x7 + 2 (xr)

TRICEPS
Dips
BWx10 + 2 negatives

Standing Overhead DB Presses
85x8

Pushdowns
90x6 + 3 (xr)

TIME - 13:38

Going to just keep track of my total time from now on, it's easier for me to do that!!!



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