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H (Hybrid) I (Intensity) T (Training) - Angel Style


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Posted by: Archangel

Hello all, I must apologize for my absence!!! Had some serious personal matters that had to be taken care of, and it looks like all is starting to come back around and I couldn't be happier!!! I have continued my w.o's but have changed up some things, doing FullBody right now, Legs/Chest/Back just experimenting, you guys know me, LOL!!!

Anyway, enough rambling, thank you all for your support, I look forward to getting back with you ALL!!!

New Journal, Higher Intensity, Better results................... Thats my goal!!!

GOD speed you all my Friends!!!


Posted by: Triple Threat

Aha, found you! Let me be the first to post in your new journal.


Posted by: kenwood

Good Luck


Posted by: JerseyDevil

Welcome Back Arch!!!!!!!!!!


Posted by: Pylon

Good to have you back, Arch!


Posted by: yellowmoomba

Enough of the "welcome backs" - Let's see a work out!!


Posted by: Devlin

Quote:
Originally Posted by yellowmoomba View Post
Enough of the "welcome backs" - Let's see a work out!!


The Welcome Backs haven't even begun. You were very missed around here Arch and I'm extremely glad to have you back here.


Posted by: Fitgirl70

Amen Dev....

WELCOME BACK
YOUR DREAMS ARE YOUR TICKET OUT

oooohhh, wrong TV show, right song

We missed you so much! You're a very big inspiration to us all and we were just flailing without you!!!

Oh my gosh, we are so glad you're back Sir Arch.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat View Post
Aha, found you! Let me be the first to post in your new journal.
Thank you my Friend!!!


Quote:
Originally Posted by kenwood View Post
Good Luck
Thank you, much appreciated my Friend!!!


Quote:
Originally Posted by JerseyDevil View Post
Welcome Back Arch!!!!!!!!!!
I thank you also, and it's GOOD to be back my Friend!!!


Quote:
Originally Posted by Pylon View Post
Good to have you back, Arch!
Thank you too my Friend!!!


Quote:
Originally Posted by yellowmoomba View Post
Enough of the "welcome backs" - Let's see a work out!!
I hear ya, they are coming!!!


Quote:
Originally Posted by Devlin View Post


The Welcome Backs haven't even begun. You were very missed around here Arch and I'm extremely glad to have you back here.
Thank you very much Sister Devlin, that means ALOT to me and I'm Glad to be back as well, missed you guys!!!


Quote:
Originally Posted by Fitgirl70 View Post
Amen Dev....

WELCOME BACK
YOUR DREAMS ARE YOUR TICKET OUT

oooohhh, wrong TV show, right song

We missed you so much! You're a very big inspiration to us all and we were just flailing without you!!!

Oh my gosh, we are so glad you're back Sir Arch.
I thank you also, but in all honesty, it's you ALL who inspire me, I'm glad we can all help each other!!! Great saying too, Dreams ARE definatly a ticket out!!!


Posted by: Malley

Shocked whenever I got on here and saw you were back. Good to see your back.


Posted by: Archangel

Monday - 9/25/06

LEGS/CHEST/BACK

LEGS

Hack Squats
360x11
r/p 10 seconds
360x4
r/p 10 seconds
360x2

CHEST

Incline Hammer Press
135(270)x11
r/p 10 seconds
135(270)x5
r/p 10 seconds
135(270)x4 w/ 2 negatives

BACK

Hammer Pulldowns
135(270)x11
r/p 10 seconds
135(270)x5
r/p 10 seconds
135(270)x2 w/ 2 negatives



Today - 9/27/06

CHEST/BACK/LEGS

CHEST

Pec Dec
265x14
r/p 10 seconds
265x4
r/p 10 seconds
265x1 w/ 1 negative

BACK

Seated Close Grip Cable Rows
200x8
r/p 10 seconds
200x4
r/p 10 seconds
200x1 w/ 1 negative

LEGS

Squats (Widowmakers)
225x15
r/p 10 seconds
225x5
r/p 10 seconds
225x3


Posted by: Archangel

Quote:
Originally Posted by Double D View Post
Shocked whenever I got on here and saw you were back. Good to see your back.
Thank you my Friend, missed being here!!!


Posted by: Triple Threat

That's a slightly different routine than what we've come to expect. Can you fill us in on the details?


Posted by: Archangel

Quote:
Originally Posted by Triple Threat View Post
That's a slightly different routine than what we've come to expect. Can you fill us in on the details?
This is just a warm-up to what I really have brewing!!! Just doing LOW volume and getting ready to use 2 alternating w/o's, it will be a mixture, or hybrid if you will of Heavy Duty and DC!!! My best Friend and I have come up with it. I believe the split will be this:

w/o-A
Legs/Chest/Triceps/Abs

w/o-B
Back/Delts/Traps/Biceps

It looks like I'm slacking, but I promise you there is NO slacking!!!


Posted by: Burner02

Hey Arch!
Welcome back, brotha!


Posted by: Archangel

Quote:
Originally Posted by Burner02 View Post
Hey Arch!
Welcome back, brotha!
Thank you my Friend, glad to be back!!! Hope your doing better!!!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post

It looks like I'm slacking, but I promise you there is NO slacking!!!
No one would ever accuse you of slacking.


Posted by: Fitgirl70


Slacking??????

Aaaaa hahahahahahahahahahaha uuuu hahahahahahahahahahahahahaha


That might have been the funniest thing I think I've ever heard!!!!




Posted by: Malley

I agree with TT. Your workouts are insane.


Posted by: Seanp156

Good to see you're back at it Arch.


Posted by: JerseyDevil

Quote:
Originally Posted by Archangel View Post
It looks like I'm slacking, but I promise you there is NO slacking!!!
Yeah right. I'm surprised you can even spell 'slacking'. You have got to be in the top 3 of the hardest working individuals on IM Arch.


Posted by: Archangel

LOL, thank you guys!!! Actually the program has shifted, it will be structured like this:

Mon-Uppers
Wed-Lowers
Fri-Abbreviated Fullbody (The Big 3)

Today-9/29/06

BACK

Rack Deads
315x14
r/p 10 seconds
315x7
r/p 10 seconds
315x3

LEGS

Leg Press
630x10
r/p 10 seconds
630x5
r/p 10 seconds
630x2

CHEST

Decline Hammer Strength
160(320)x8
r/p 10 seconds
160(320)x3
r/p 10 seconds
160(320)x1


Posted by: Malley

Killer workout Archie, havent missed a step.


Posted by: Pylon

hey arch -

I mentioned in my log that my gym is now closed for good. How's 24 treating you?


Posted by: Archangel

Quote:
Originally Posted by Double D View Post
Killer workout Archie, havent missed a step.
Thank you Brother D2, my w/o partner and Best Friend, won't let me!!!

Quote:
Originally Posted by Pylon View Post
hey arch -

I mentioned in my log that my gym is now closed for good. How's 24 treating you?
24 is FANTASTIC, you should really consider it!!!


Posted by: JerseyDevil

Quote:
Originally Posted by Archangel View Post
Rack Deads
315x14
r/p 10 seconds
315x7
r/p 10 seconds
315x3
This is brutal! How high off the floor were the plates? Damn 24 reps with 315 and only 20 seconds rest.... awesome Brother Arch.


Posted by: Devlin

Quote:
Originally Posted by JerseyDevil View Post
Yeah right. I'm surprised you can even spell 'slacking'. You have got to be in the top 3 of the hardest working individuals on IM Arch.
I agree! Arch are you one of the hardest working, most dedicated people I have ever met.


Posted by: Fitgirl70

Sir Arch

Hope you're doing good! From the looks of that workout, I'd say you're doing great!

Keeping you in my prayers!
Fitty


Posted by: Archangel

Quote:
Originally Posted by JerseyDevil View Post
This is brutal! How high off the floor were the plates? Damn 24 reps with 315 and only 20 seconds rest.... awesome Brother Arch.
Thank you Brother JD!!! I started the Pull right at about mid-shin level, thank you again!!!


Quote:
Originally Posted by Devlin View Post
I agree! Arch are you one of the hardest working, most dedicated people I have ever met.
Thank you Sister Devlin, much appreciated and the same to you, keep at it!!!


Quote:
Originally Posted by Fitgirl70 View Post
Sir Arch

Hope you're doing good! From the looks of that workout, I'd say you're doing great!

Keeping you in my prayers!
Fitty
Doing REAL good Sister Fitty, thank you for your thoughts and prayers, I can't begin to tell you how much that means to me!!!


Posted by: Archangel

Today - 10/2/06

UPPERS

BACK
CG Pulldowns
200x9
r/p 10 seconds
200x3
r/p 10 seconds
200x2 + 1 negative

CG Seated Row
210x9
r/p 10 seconds
210x3
r/p 10 seconds
210x2 + 1 negative

CHEST
Pec Dec
285x10
r/p 10 seconds
285x3
r/p 10 seconds
285x1 + 1 negative

DELTS
Nautilus Press
185x10
r/p 10 seconds
185x3
r/p 10 seconds
185x2 + 1 negative

BICEPS
BB Curls
90x8
r/p 10 seconds
90x5
r/p 10 seconds
90x2 + 1 negative

TRICEPS
Dips
BWx8
r/p 10 seconds
BWx4
r/p 10 seconds
BWx2 + 1 negative


Posted by: Malley

Hey Arch you sure do work alot with machines, do you not use free weights to often?


Posted by: JerseyDevil

Quote:
Originally Posted by Double D View Post
Hey Arch you sure do work alot with machines, do you not use free weights to often?
I'm not Arch , but I KNOW he is using machines more to take advantage of the rest pause sets.


Posted by: Malley

I did kinda figure that. I thought I heard him mention something about that before.


Posted by: Pylon

Yeah, Archie is no stranger to the plates...


Posted by: Archangel

Quote:
Originally Posted by Double D View Post
Hey Arch you sure do work alot with machines, do you not use free weights to often?
Yes Sir I do, just believe in a mixture of both!!!


Quote:
Originally Posted by JerseyDevil View Post
I'm not Arch , but I KNOW he is using machines more to take advantage of the rest pause sets.
THank you Brother JD, you are correct!!! I can go to absolute failure both positive and negative that way!!!


Quote:
Originally Posted by Double D View Post
I did kinda figure that. I thought I heard him mention something about that before.
I honestly try to use both, but alot of times resort to machines (Hammer, etc.) because I believe the body has no clue if its a machine or free-weight, it just knows that its being forced to move weight, ya know what I mean??? And it's alot safer for when I push past the point of no return, LOL!!!

Quote:
Originally Posted by Pylon View Post
Yeah, Archie is no stranger to the plates...
LOL, I try not to be!!! Any thought on joining 24 my Friend???


Posted by: Archangel

Today - 10/4/06

LOWERS

LEGS
Hack Squats ATF
410x7
r/p 10 seconds
410x4
r/p 10 seconds
410x3

Leg Curls
170x8
r/p 10 seconds
170x3
r/p 10 seconds
170x1 + 1 negative

Seated Calve Raise
135x15
r/p 10 seconds
135x5
r/p 10 seconds
135x3 + 2 negatives

ABS
Nitro Abs
200x10
r/p 10 seconds
200x5
r/p 10 seconds
200x3 + 2 negatives

Abbreviated Lowers due to the fact I'm doing Leg Press Friday along with Rack Deads, Incline Hammer Press and Machine Side Laterals!!!


Posted by: Fitgirl70

Sir Arch

Been meaning to ask you...what are Nitro Abs?


Posted by: Malley

Wow I was just writting the same as fitgirl.


Posted by: Pylon

Quote:
Originally Posted by Archangel View Post
Any thought on joining 24 my Friend???
Haven't thought about it much yet. Problem is there isn't one near my office or house, so I don't think it will make the short list.


Posted by: Malley

Whats the good word for this day Archie?


Posted by: Fitgirl70

Mornin' Arch


Posted by: Fitgirl70

morning Sir A!

HOpe you had a great weekend!


Posted by: Burner02

lookin' insane as always....



Posted by: Malley

And Archies MIA again.......


Posted by: Archangel

Havn't gone AWOL, lol!!! My w/o's are still going, life has just gotten extremely busy, please be patient, I am trying to be around more!!!


Posted by: JerseyDevil

Quote:
Originally Posted by Archangel View Post
Havn't gone AWOL, lol!!! My w/o's are still going, life has just gotten extremely busy, please be patient, I am trying to be around more!!!
I know what that's like Arch. Post when you have time buddy, we understand.


Posted by: Malley

I know exactly what you are saying I am on midnights now and the time on IM is going to slow down considerablly. Good to see you are still hitting it hard.


Posted by: Triple Threat




Posted by: Malley

Hi Archie, how are you?


Posted by: Archangel

Hey all, doing good!!! Will try to post up later, have been w/o still, changed Gyms, 24 hour Fitness suddenly became 19 hr fitness and I had to kick 'em to the curb, LOL!!!

Joined GOLD's Gym today, cheaper, more equipment and open 24 Hrs, GOOD STUFF!!!


Posted by: Malley

Always good to have a gym thats open 24 hours.


Posted by: Burner02

Quote:
Originally Posted by Double D View Post
I know exactly what you are saying I am on midnights now and the time on IM is going to slow down considerablly. Good to see you are still hitting it hard.
you'd be suprised...se my post count? I got most of those on mids....

Hey Arch!


Posted by: Malley

Just stopping by to say hi Archie.


Posted by: Archangel

Hi all, heres todays w/o!!!

10/16/06

CHEST/BACK/LEGS

CHEST
Hammer Press Wide Grip
145(290)x16
r/p 10 seconds
145(290)x5
r/p 10 seconds
145(290)x2 + 2 Forced reps

BACK
Hammer Deadlifts AngelStyle
340x12 (12)
r/p 10 seconds
340x5 (5)
r/p 10 seconds
340x2 (2)

LEGS
Hack Squats
280x13
r/p 10 seconds
280x5
r/p 10 seconds
280x3

Went light but ATF with the Hacks, have been nursing a sore hip lately.

THis is the routine My Friend and I are doing.....

Monday - FullBody (Abbreviated)
Wednesday - Lower Body
Friday - Upper Body


Posted by: Pylon

Hey Arch, I see you are singin' the new gym blues as well. Sorry to hear it...Nice numbers, as always!


Posted by: Burner02

Gold's Gym? How is it? There is one about 10 minutes away from me...
Hope the new gym fits ya well!


Posted by: JerseyDevil

I like the intensity of that workout Arch. I see you've shortened those rest pauses to 10 seconds. You are an animal!


Posted by: Malley

Hope the hip gets better soon. I know how they can be a bit of a downer.


Posted by: Luke95

Quote:
Originally Posted by Archangel View Post
Hi all, heres todays w/o!!!

10/16/06

CHEST/BACK/LEGS

CHEST
Hammer Press Wide Grip
145(290)x16
r/p 10 seconds
145(290)x5
r/p 10 seconds
145(290)x2 + 2 Forced reps

BACK
Hammer Deadlifts AngelStyle
340x12 (12)
r/p 10 seconds
340x5 (5)
r/p 10 seconds
340x2 (2)

LEGS
Hack Squats
280x13
r/p 10 seconds
280x5
r/p 10 seconds
280x3

Went light but ATF with the Hacks, have been nursing a sore hip lately.

THis is the routine My Friend and I are doing.....

Monday - FullBody (Abbreviated)
Wednesday - Lower Body
Friday - Upper Body
Colorful!


Posted by: DeadBolt

Heya bud hows everything?!

yea my membership ran up while I've been injured thinking of switching to a 24/h gym!

hows the wife and lilbit?!?!


Posted by: Burner02

well, I love the weights and equipment @ 24, but the atmosphere kinda sucks...


Posted by: Fitgirl70

Sir Arch

How are you honey? I hope you're doing well.


Posted by: Rocco32

Hey Archie, how's everything going? Hope all is well with the family!


Posted by: Little Wing




Posted by: Fitgirl70

Oh my gosh LW, I love that...where did you get that?


Posted by: Little Wing

i found it on myspace. yea it's pretty cool. anything kiss is.


Posted by: Archangel

Hello all, sorry again, the Cardinals have me up late and it's just been crazy w/o and going to work, Fall is also a busy time of year for my Family too, so thats my story, sorry to ramble and bore you all!!!

Been working on a really interesting routine, when I get it all done I will pass it on and see what you all think!!!

Today - 10/23/06

CHEST
Hammer Press Wide Grip
180(360)x11
r/p 10 seconds
180(360)x5
r/p 10 seconds
180(360)x1 + 2 Forced reps

BACK
Hammer Deadlifts AngelStyle
360x11 (10)
r/p 10 seconds
360x5 (5)
r/p 10 seconds
360x1 (1)

LEGS
Hack Squats
360x18
r/p 10 seconds
360x6
r/p 10 seconds
360x2


Posted by: Archangel

Sister Wing, that was incredible, thank you so much!!! I will be carving my Pumpkin up this year just like the Gene one, Awesome, much thanks!!!
Hope you all are doing Great, I am going to your journals now!!!


Posted by: Devlin

Hey Arch, looking strong as always


Posted by: Burner02

what she said!
G'day, Arch!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
Been working on a really interesting routine, when I get it all done I will pass it on and see what you all think!!!
When's the grand unveiling?


Posted by: Malley

Fantastic avatar Archie!!! Go Cards tonight!!! Lets go up 3-1. What do ya say?!?!?!


Posted by: Archangel

Whooooooooooooooo Hoooooooooooooooooooooo Cardinals are the CHAMPS!!! Thank GOD its over, my sleep can now return to normal!!! LOL!!!

Hope all is well for you all!!!


Friday - Oct. 27th

Uppers

CHEST
Hammer Wide Press
185(370)x11
r/p 10 seconds
185(370)x4
r/p 10 seconds
185(370)x1 + 2 Negatives

Matrix Pec Dec
155x6
r/p 10 seconds
155x4
r/p 10 seconds
155x2 + 2 Negatives

BACK
Nautilus Pullovers
255x6
r/p 10 seconds
255x2
r/p 10 seconds
255x1 + 1 Negative

Hammer Pulldowns
135(270)x10
r/p 10 seconds
135(270)x3
r/p 10 seconds
135(270)x1 + 2 Negatives


DELTS
Hammer Presses
115(230)x13
r/p 10 seconds
115(230)x5
r/p 10 seconds
115(230)x2


BICEPS
Preacher Curls
90x12
r/p 10 seconds
90x4
r/p 10 seconds
90x2 + 2 Negatives


TRICEPS
Hammer Dips
230x10
r/p 10 seconds
230x4
r/p 10 seconds
230x1 + 2 Negatives


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
Whooooooooooooooo Hoooooooooooooooooooooo Cardinals are the CHAMPS!!! Thank GOD its over, my sleep can now return to normal!!! LOL!!!



Posted by: Devlin

Quote:
Originally Posted by Archangel View Post
DELTS
Hammer Presses
115(230)x13
r/p 10 seconds
115(230)x5
r/p 10 seconds
115(230)x2





TRICEPS
Hammer Dips
230x10
r/p 10 seconds
230x4
r/p 10 seconds
230x1 + 2 Negatives
Great looking work out as usual, but I have to ask (it's the blond in me coming out)....what are Hammer Presses and Hammer Dips?


Posted by: JerseyDevil

Congrats on your Cards Arch! Hopefully my Buckeyes will be the National Champions come January 8th :-)


Posted by: Burner02

The Buckeyes? You're nuts!
HA! Get it! Buckeye...IS a nut...WHOO! I crack myself up sometimes...


Posted by: Archangel

Quote:
Originally Posted by Triple Threat View Post
Oh its not a pretty sight when I don't get my sleep!!!

Quote:
Originally Posted by Devlin View Post
Great looking work out as usual, but I have to ask (it's the blond in me coming out)....what are Hammer Presses and Hammer Dips?
Thank you Sister Devlin, I'll post some pics in a bit!!!


Quote:
Originally Posted by JerseyDevil View Post
Congrats on your Cards Arch! Hopefully my Buckeyes will be the National Champions come January 8th :-)
Thank you BRother JD!!! I'm pullin for the Buckeyes myself!!!


Quote:
Originally Posted by Burner02 View Post
The Buckeyes? You're nuts!
HA! Get it! Buckeye...IS a nut...WHOO! I crack myself up sometimes...
Good one Brother Burner!!!


Posted by: Burner02

I have my monents...

How 'bout my Broncos! They are playing well today


Posted by: Archangel


The Hammer Shoulder Press

The Hammer Dip


Posted by: Devlin

Kewl thanks Arch. We have the Hammer shoulder press, but I rarely use it which is why I forgot about it. However, we don't have the Hammer dip. I may have to mention it to my gym and see if they will get it


Posted by: gwcaton

Arch,

How's it going man ? New journal I see , new routine too


Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
How 'bout my Broncos! They are playing well today
Don't look now, but ...


Posted by: Malley

Hey Archie those Cards are fantastic. Did you see their parade today? I was suppose to go, but my daughter is sick.


Posted by: Archangel

Quote:
Originally Posted by Devlin View Post
Kewl thanks Arch. We have the Hammer shoulder press, but I rarely use it which is why I forgot about it. However, we don't have the Hammer dip. I may have to mention it to my gym and see if they will get it
Sister Devlin, I highly suggest using it!!! I can go to COMPLETE failure safely on them!!!


Quote:
Originally Posted by gwcaton View Post
Arch,

How's it going man ? New journal I see , new routine too
Brother Gary, glad to have ya back, you have been missed!!! Thanks my Friend!!!


Quote:
Originally Posted by Triple Threat View Post
Don't look now, but ...
Oh man, was that a heckuva game though!!!

Quote:
Originally Posted by Double D View Post
Hey Archie those Cards are fantastic. Did you see their parade today? I was suppose to go, but my daughter is sick.
Yes they are BRother D2, of course I watched it!!! Sorry to hear about your Daughter, hope she gets well quickly!!!


Posted by: Archangel

10/30/06

FULLBODY

CHEST
Hammer Wide Press
190(380)x11
r/p 10 seconds
190(380)x3
r/p 10 seconds
190(380)x1 + 2 Negatives

LEGS
Hack Squats
380x15 (Legs Shoulder width apart)
r/p 10 seconds
380x6 (Legs about 6 inches apart)
r/p 10 seconds
380x2 + 2 Negatives

BACK
Hammer Deads-Angelstyle
450x9 (8)
r/p 10 seconds
450x4 (4)
r/p 10 seconds
450x1 (1)


Posted by: Burner02

Quote:
Originally Posted by Triple Threat View Post
Don't look now, but ...
yeah..oops...a little too soon of an 'attaboy' for them....


Posted by: gwcaton

Quote:
Originally Posted by Archangel View Post
10/30/06

FULLBODY

CHEST
Hammer Wide Press
190(380)x11
r/p 10 seconds
190(380)x3
r/p 10 seconds
190(380)x1 + 2 Negatives

LEGS
Hack Squats
380x15 (Legs Shoulder width apart)
r/p 10 seconds
380x6 (Legs about 6 inches apart)
r/p 10 seconds
380x2 + 2 Negatives

BACK
Hammer Deads-Angelstyle
450x9 (8)
r/p 10 seconds
450x4 (4)
r/p 10 seconds
450x1 (1)
Nice !! Aw yes the "Angel Style " exercises. Now I remember the Angel style shrugs but deads ? Fil me in .


Posted by: Triple Threat

Angel style deads have a shrug at the top.


Posted by: Malley

Looking good here Archie.

I was listening to the radio the other day and heard about a little something that I could remember from the parade. Well during it Eckstein was driving his truck down the street whenever a little boy had a sign that said thank you Eckstein. David stopped his truck and with tears in his eyes replied to the little boy, "No thank you!". Now if that isnt a first class athlete there isnt one. David Eckstein is probably the most likeable player in all of sports!


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat View Post
Angel style deads have a shrug at the top.
Thats what I thought, thanks Trip


Posted by: Triple Threat




Posted by: Malley

^^ Coughin reminds me of the undertaker in the old WWF. Of course its now called the WWE, how dumb is that?!?!


Posted by: Triple Threat

The original Undertaker was great! I started to lose interest after they switched to the WWE name and I haven't watched it in several years now.


Posted by: Malley

Well they got him back now as the undertaker of old. Its kinda nice actually. But no Paul Bearer.


Posted by: Burner02

Hulk Hogan is gonna be at our sister club (the one I had my 'thing' with) the 7th of this month.
YYEEAAHHHHH< BROTHER!!!!!!!



Posted by: Archangel

Hello everyone!!! Hope you all had a GREAT weekend!!!

Today 11-6-06

CHEST
Hammer Press Wide Grip
205(410)x7
r/p 10 seconds
205(410)x2
r/p 10 seconds
205(410)x1 + 2 Negatives


BACK
Hammer Deadlifts AngelStyle
450x11 (10)
r/p 10 seconds
450x3 (3)
r/p 10 seconds
450x1 (1)

LEGS
Hack Squats (Inside Hip stance)
450x8
r/p 10 seconds
450x3
r/p 10 seconds
450x2


Posted by: WantItBad

holy heavy deadlifts


Posted by: Stewart20

what are hammer deadlifts? impressive #s whatever they are!


Posted by: Malley

How much of a difference is hammer style deads compared to regular style deads.


Posted by: Archangel

Quote:
Originally Posted by WantItBad View Post
holy heavy deadlifts
Thank you my Friend!!! They felt it too, believe me!!!

Quote:
Originally Posted by Stewart20 View Post
what are hammer deadlifts? impressive #s whatever they are!
Thank you also my Friend, I will post a picture of them!!!


Quote:
Originally Posted by Double D View Post
How much of a difference is hammer style deads compared to regular style deads.
They feel like deads using a trap bar is the best way I can describe it, I use the lower handles to get full ROM!!!


Posted by: DeadBolt

Quote:
Originally Posted by Triple Threat View Post
The original Undertaker was great! I started to lose interest after they switched to the WWE name and I haven't watched it in several years now.
I got to workout with him a few years back...one great guy but keeps to himself! very quiet!!!


Posted by: DeadBolt

Arch your an ANIMAL! great numbers my friend!


Posted by: Stewart20

Quote:
Originally Posted by Archangel View Post
Thank you my Friend!!! They felt it too, believe me!!!


Thank you also my Friend, I will post a picture of them!!!



They feel like deads using a trap bar is the best way I can describe it, I use the lower handles to get full ROM!!!
thats what I was gonna say, it looks like doing a trap bar deadlift with the neutral grip handles. Gotta love these machines, they make something for everything, I am on the fence as to whether or not that is a good thing though...


Posted by: b_reed23

hi Archy!! I'm back I know you were praying for me, and I want to say thanks


Posted by: Archangel

Quote:
Originally Posted by DeadBolt View Post
Arch your an ANIMAL! great numbers my friend!
Thank you my Friend, I'm trying!!!

Quote:
Originally Posted by Stewart20 View Post
thats what I was gonna say, it looks like doing a trap bar deadlift with the neutral grip handles. Gotta love these machines, they make something for everything, I am on the fence as to whether or not that is a good thing though...
The machine itself weighs 45 pounds without weight, but I do not count that, it honestly feels true, and I LOVE 'em!!! Nothing like going to complete failure......................SAFELY!!!

Quote:
Originally Posted by b_reed23 View Post
hi Archy!! I'm back I know you were praying for me, and I want to say thanks
I'm so glad your back, it was and will remain my pleasure!!!


Posted by: yellowmoomba

Hey AA..............just popping in to see what's new............the HS deads look like fun. I may try those later this week

Keep up the hard work!


Posted by: Malley

Hi Archie, glad to see your still liftin the big weights.


Posted by: Triple Threat

Archie is always lifting the big weights, even when he is dieting down for a contest.


Posted by: boilermaker

Arch. How goes it. Shame on your Cardinals for whipping on my Tigers like that

Just kidding, after living in St. Louis for 5 years, there is no one else I'd rather see win it. Heck, I was covered, I have hats and shirts for either outcome.


Posted by: Burner02

Hey Arch!
so...have you smited anybody lately?



Posted by: Archangel

Quote:
Originally Posted by yellowmoomba View Post
Hey AA..............just popping in to see what's new............the HS deads look like fun. I may try those later this week

Keep up the hard work!
Definatly give 'em a go, let me know what you think!!! Thank you, I plan on it my Friend!!!

Quote:
Originally Posted by Double D View Post
Hi Archie, glad to see your still liftin the big weights.
Tryin my Friend, I'm tryin!!!



Quote:
Originally Posted by Triple Threat View Post
Archie is always lifting the big weights, even when he is dieting down for a contest.
LOL, not sure about that one my Friend!!!


Quote:
Originally Posted by boilermaker View Post
Arch. How goes it. Shame on your Cardinals for whipping on my Tigers like that

Just kidding, after living in St. Louis for 5 years, there is no one else I'd rather see win it. Heck, I was covered, I have hats and shirts for either outcome.
I thought about you the whole time, sorry my Friend!!! I hear ya, they honestly seem like a classy organization, cept for that yock head Rogers, LOL!!!


Quote:
Originally Posted by Burner02 View Post
Hey Arch!
so...have you smited anybody lately?
There are a few I would like to, LOL!!!


Okay, the new routine is being unveiled...............................


Mondays
Full body HIT
1 exercise per body part, taken to failure
ex:
1 chest+back+delts+legs+biceps+triceps = 6 sets total, no negatives or forced reps

Wenesdays
Lower body using the rest/pause
ex:
Same as I currently do on wed.

Fridays
Upper body using both rest/pause and 1 set to failure
ex:
Chest-2 exercises (both using rest/pause)
Back-2 exercises (both using rest/pause)
Delts-2 exercises (one using rest/pause the 2nd 1 all out set to failure)
Biceps-2 exercises (one using rest/pause the 2nd 1 all out set to failure)
Triceps-2 exercises (one using rest/pause the 2nd 1 all out set to failure)

Will hopefully step up my Intensity!!!


Posted by: JerseyDevil

Looks like an awesome plan buddy. I WILL be following (as always).


Posted by: Malley

Wish I could get into the hit programs, just cant I admire you for what you do!


Posted by: Triple Threat

New avi is great.


Posted by: Archangel

Quote:
Originally Posted by JerseyDevil View Post
Looks like an awesome plan buddy. I WILL be following (as always).
Thank you, appreciate you following along, and any feedback too my Friend!!!



Quote:
Originally Posted by Double D View Post
Wish I could get into the hit programs, just cant I admire you for what you do!
Why can't you??? Thank you, appreciate the encouragement!!!


Quote:
Originally Posted by Triple Threat View Post
New avi is great.
Thanks BRother Triple!!!


Posted by: JerseyDevil

I agree with Trips, avi is perfect.


Posted by: Archangel

Quote:
Originally Posted by JerseyDevil View Post
I agree with Trips, avi is perfect.
Thank you BRother JD!!!

Today 11-13-06
FullBody
Each exercise taken to failure

LEGS
Hack Squats
450x12

CHEST
Incline Hammer Press
135(270)x15

BACK
Hammer Deads AngelStyle
470x11 (9)

DELTS
Hammer Behind Neck Press
135(270)x8

BICEPS
BB Curls
70x15

TRICEPS
Dips
BWx11

This was the first crack at it, weights will be adjusted to fail between 6-8 reps, and will stay until failure is reached with same weight between 12-15 reps!!!


Posted by: Triple Threat

Great workout, Arch. It looks like you really hammered your body.


Posted by: Pylon

Heya Archie!

Like the avi. Got those on your ride yet?

I've used the HS deadlift, too. Liked it. It was a great way to focus on form with heavy weights.

The new gym I'm at has no HS stuff, but a few new machines, so it's kind of a wash, I suppose. But once you get spoiled for HS, it's tough to go back.


Posted by: JerseyDevil

Quote:
Originally Posted by Archangel View Post
CHEST
Incline Hammer Press
135(270)x15
Dammmnnnnn Brother Arch


Posted by: boilermaker

Hello, Archie!

How are you doing these days?


Posted by: Malley

Arch I dont think I could do all the things that need to be done. I can only be intense for so long. I require more rest between sets and I dont like failure as often as it requires.


Posted by: Triple Threat

No sign of Arch lately. Maybe he's out smiting people.


Posted by: Burner02

he's gonna be a busy angel then...


Posted by: Archangel

LOL, no smiting, although I would like to to my Dad and Step-Mom, they have basically written us off, because my wife and I told them our feelings about them ignoring our daughter, and spending ALL their time with my Brothers children (her real son, so now we understand how she feels about us) Anyway, lifes too short and precious to be upset and angry, I just thank my stars that I have a lovely wife and daughter who love me, and mean the world to me!!!

Enough of the downer stuff, onward to my w/o...

Today - 11-17-06
UPPERS

CHEST
DB Incline Presses
100x10
r/p 10 seconds
100x3
r/p10 seconds
100x1 + 1 Negative

Matrix Pec Dec
205x7
r/p 10 seconds
205x3
r/p 10 seconds
205x1 + 2 Negatives

BACK
Bent Over BB Rows
225x8
r/p 10 seconds
225x2
r/p 10 seconds
225x1

Pullovers
215x8
r/p 10 seconds
215x2
r/p 10 seconds
215x1 + 2 Negatives

DELTS
Standing DB Presses
65x11
r/p 10 seconds
65x5
r/p 10 seconds
65x3

DB Side Laterals
40x8 + 3 x-reps


BICEPS
Seated Incline DB Curls
45x9 (L)
45x9 (R)

TRICEPS
Pushdowns
180x15

TRAPS
DB Shrugs
90x12


Posted by: Malley

Lookin good Archie.....big weights!!! Are you screamin light weight the whole time?


Posted by: Archangel

Quote:
Originally Posted by Double D View Post
Lookin good Archie.....big weights!!! Are you screamin light weight the whole time?
Thank you BRother D2!!! LOL, no, sound more like a kitten wimpering!!!


Posted by: gwcaton

Well I see you still lift like a madman !!


Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Are you screamin light weight the whole time?
I could see H.I.T.Man doing that.

Arch, are you doing an upper/lower split?


Posted by: Triple Threat




Posted by: Pylon

Sorry to hear about the drama, Chief. Good fuel for lifting, though, I'm sure.


Posted by: Archangel

Quote:
Originally Posted by gwcaton View Post
Well I see you still lift like a madman !!
Still tryin, thanks for the encouragement my Friend!!!


Quote:
Originally Posted by Triple Threat View Post
I could see H.I.T.Man doing that.

Arch, are you doing an upper/lower split?
Kinda, Fullbody on Monday/Lowerbody on Wed./Upperbody on Friday

Quote:
Originally Posted by Pylon View Post
Sorry to hear about the drama, Chief. Good fuel for lifting, though, I'm sure.
Thanks my Friend, it'll be okay, I have the best Wife/Friend possible, thanks for the encouragement as well my Friend!!! Excellent fuel for w/o too!!!


Posted by: Burner02

Hey Arch-
What Py said..too bad yo have that rift in your family....but as you said, if they don't want to be a part of your family..then their loss.


Posted by: Archangel

Quote:
Originally Posted by Burner02 View Post
Hey Arch-
What Py said..too bad yo have that rift in your family....but as you said, if they don't want to be a part of your family..then their loss.
Thank you kind sir!!! Thats how I feel, their loss, not mine!!!


Anyway.............
Today 11-20-06
FullBody

CHEST
DB Flat Press
100x11+3 XR's

LEGS
Iso Lateral Leg Press
180(360)x22+5 XR's

BACK
Pullups
BWx6+3 XR's

DELTS
DB Press
70x10+4 XR's

TRAPS
Nautilus Shrugs
115x10+3 XR's

TRICEPS
Dips
BWx12+3 XR's

BICEPS
BB Curls
80x11+3 XR's

VERY UNHAPPY about the Pullups, back on the welfare, LOL!!! Will be off SOON!!!
First time doin Flat DB work in years, my shoulder feels okay, just a little sore, but I can hang with it!!!


Posted by: Malley

Wow free weights. Archie whats getting into you?!?!

Nice workout buddy.


Posted by: gwcaton

100 lb db bench


Posted by: JerseyDevil

Arch is a mild, mannered......................... ANIMAL!!!!


Posted by: DeadBolt

Quote:
Originally Posted by JerseyDevil View Post
Arch is a mild, mannered......................... ANIMAL!!!!
You aint kiddin!!!! Good lord!

archie pump it up brutha!!


Posted by: Triple Threat




Posted by: Archangel

Quote:
Originally Posted by Double D View Post
Wow free weights. Archie whats getting into you?!?!

Nice workout buddy.
LOL, just time to change it up a little bit, Thanks my Friend!!!

Quote:
Originally Posted by gwcaton View Post
100 lb db bench
I suprised myself with that one!!!



Quote:
Originally Posted by JerseyDevil View Post
Arch is a mild, mannered......................... ANIMAL!!!!
I'm tryin, have to keep up with you guys!!!



Quote:
Originally Posted by DeadBolt View Post
You aint kiddin!!!! Good lord!

archie pump it up brutha!!
Thank you my Friend, definatly tryin to!!!

Quote:
Originally Posted by Triple Threat View Post
I cant wait, I am going to eat SO much Turkey, I'm gonna be sick, have to watch the diet though, next show found out is in June, Time to really Intensify and focus!!!



Happy Thanksgiving to you ALL


Posted by: Archangel

11-22-06
LOWERS/ABS

LEGS
Uni-Lateral Leg Press
270(540)x20
r/p 10 seconds
270(540)x5
r/p 10 seconds
270(540)x2

BB Squats (ATF)
315x15
r/p 10 seconds
315x5
r/p 10 seconds
315x3

SLDL's
380x9
r/p 10 seconds
380x4
r/p 10 seconds
380x2

Single Leg Curls
90x10 (both)
r/p 10 seconds
90x5 (both)
r/p 10 seconds
90x2 (both)

Calve Raises
255x12
r/p 10 seconds
255x5
r/p 10 seconds
255x2 +2 negatives

ABS
Rope Pulldowns/Ins
160x20
r/p 10 seconds
160x10
r/p 10 seconds
160x6


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
I cant wait, I am going to eat SO much Turkey, I'm gonna be sick,
A man with a plan.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
BB Squats (ATF)
315x15
r/p 10 seconds
315x5
r/p 10 seconds
315x3
Nice going, Arch. How'd you feel after that set?


Posted by: Burner02

Quote:
Originally Posted by Archangel View Post
BB Squats (ATF)
315x15
r/p 10 seconds
315x5
r/p 10 seconds
315x3
I can't even do that with TWO plates....(ok..when I was consisstant)



oh..and that show is in...SEVEN months...call tomorrow...a REFEED..and enjoy!


Posted by: gwcaton

Quote:
Originally Posted by Burner02 View Post
I can't even do that with TWO plates....(ok..when I was consisstant)



oh..and that show is in...SEVEN months...call tomorrow...a REFEED..and enjoy!

What show ? when ? where ?


Posted by: Burner02

our resident animal/smiter/super human stated there is a contest in June.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat View Post
Nice going, Arch. How'd you feel after that set?
Like I was gonna die, LOL!!! I actually ENJOY the short rest periods, talk about really burning up the oxygen and muscles!!!



Quote:
Originally Posted by Burner02 View Post
I can't even do that with TWO plates....(ok..when I was consisstant)



oh..and that show is in...SEVEN months...call tomorrow...a REFEED..and enjoy!
Don't sell yourself short my Friend, I've seen your w/o's, you do some solid routines imo!!! Oh believe me, it was a re-feed, LOL!!! Thanks for the encouragement!!!



Quote:
Originally Posted by gwcaton View Post
What show ? when ? where ?
The Show-Me's, June 23rd.,Ladue High School in St. Louis!!!

Quote:
Originally Posted by Burner02 View Post
our resident animal/smiter/super human stated there is a contest in June.
Wow, you make me feel like I definatly need to up the Intensity!!!


Posted by: Archangel

11-24-06
UPPERS

CHEST
Incline DB Press
105x8
r/p 10 seconds
105x3
r/p 10 seconds
105x1 + 1 negative

Hammer Flat Press
135(270)x6
r/p 10 seconds
135(270)x2
r/p 10 seconds
135(270)x1 + 1 negative

BACK
DB Bent Over Rows
100x12(both)
r/p 10 seconds
100x4(both)
r/p 10 seconds
100x4 + 2 x-reps(both)

Nautilus Pullovers
220x6
r/p 10 seconds
220x3
r/p 10 seconds
220x2 + 2 negatives

DELTS
DB Presses
70x10
r/p 10 seconds
70x5
r/p 10 seconds
70x2

DB Side Laterals *
40x8 + 4 x-reps

TRAPS
Nautilus Shrugs
125(250)x8
r/p 10 seconds
125(250)x3
r/p 10 seconds
125(250)x2 + 2 x-reps

Reverse Overhead Shrugs *
30x9 + 2 x-reps

BICEPS
Seated Incline DB Curls
45x7(both)
r/p 10 seconds
45x4(both)
r/p 10 seconds
45x2(both)

TRICEPS
Rope Pushdowns
150x11
r/p 10 seconds
150x5
r/p 10 seconds
150x2


* - 1 all out set to positive failure


Posted by: Archangel

http://www.thecaveman.com/show.htm

The show I'm doing!!!


Posted by: Malley

Nice Incline DB presses, very solid indeedy. Hope your thanksgiving was great!


Posted by: Archangel

Quote:
Originally Posted by Double D View Post
Nice Incline DB presses, very solid indeedy. Hope your thanksgiving was great!
Thank you BRother D2, much apreciated!!! THanksgiving was Great for me, hope the same for you!!!


Posted by: Stewart20

Quote:
Originally Posted by Archangel View Post
11-22-06
LOWERS/ABS

BB Squats (ATF)
315x15
r/p 10 seconds
315x5
r/p 10 seconds
315x3

SLDL's
380x9
r/p 10 seconds
380x4
r/p 10 seconds
380x2
Holy Damn Arch! am i reading this right? 380 pound SLDLs???? DAMN!!


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
Holy Damn Arch! am i reading this right? 380 pound SLDLs???? DAMN!!
Holy hurtin' hammies, Batman, I mean HIT Man.


Posted by: Archangel

Quote:
Originally Posted by Stewart20 View Post
Holy Damn Arch! am i reading this right? 380 pound SLDLs???? DAMN!!
Yes Sir, thank you my Friend, MUCHO appreciate that!!!

Quote:
Originally Posted by Triple Threat View Post
Holy hurtin' hammies, Batman, I mean HIT Man.
And they ARE a Hurtin' too my Friend!!!


Posted by: fyredup1286

hey wuts up archangel....wuts happenin...those numbers are pretty impresive...esp. with those RIs...


Posted by: Burner02

what they said!
Was'sup, Arch!


Posted by: gwcaton

Go Arch Go !


Posted by: JerseyDevil

Holy smokes! Arch is tearing it up.


Posted by: Archangel

Quote:
Originally Posted by fyredup1286 View Post
hey wuts up archangel....wuts happenin...those numbers are pretty impresive...esp. with those RIs...
Thank you BRother Fyredup!!! Appreciate the encouragement!!!

Quote:
Originally Posted by Burner02 View Post
what they said!
Was'sup, Arch!
Whats goin on BRother Dalton!!!



Quote:
Originally Posted by gwcaton View Post
Go Arch Go !
I'm tryin my Friend, I'm tryin!!!



Quote:
Originally Posted by JerseyDevil View Post
Holy smokes! Arch is tearing it up.
Got to, trying to keep up with you guys!!!


Posted by: Archangel

Today 11-27-06
FullBody HIT

CHEST
Incline DB Presses
105x10 + 2 x-reps

LEGS
Uni-Lateral Leg Press
225(450)x22

BACK
Pullups
BWx6 + 3 x-reps

DELTS
DB Presses
75x10 + 3 x-reps

BICEPS
Mentzer Curls (4 count up, 4 count down)
60x13 (Underestimated these, will adjust)

TRICEPS
Dips
BW+30x7 1/2

TRAPS
Nautilus Unilateral Shrugs
125(250)x8

Will be starting something different here shortly, really enjoyed the 4 up, 4 down cadence, will be experimenting with that!!! Of course weights will come down drastically, but thats okay by me!!!

Also will be trying the 30 second Negatives on exercises like the Pullups, and Dips, another Mentzer treat!!!


Posted by: Burner02

ouch...that's gonna hurt....u sir, are an animal!


Posted by: gwcaton

when you gonna quit messing around and turn pro ?

Nice wo Arch


Posted by: Malley

Nice Db Inclines, very animalistic!


Posted by: Pylon

Heya Arch! How was the holiday?


Posted by: Archangel

Hello all, have hardly any time, gotta lota runnin to do!!! Will get to your journals asap!!!

Today 11-29-06
LOWERS/ABS
all rep cadence is 4 count up, 4 count down

LEGS
BB Squats ATF
315x8 1/2

Unilateral Leg Press
270(540)x8 + 3 x-reps

SLDL's
360x6 1/2

Seated Leg Curls
245x11

Standing Calve Raises
255x8

ABS
Hanging Leg Raises
BWx8 1/2

Rope Pull-ins
160x14


Posted by: Burner02

Need I (animal) say it? (animal) that you are (animal) the MAN! (animal)
NICE workout!


Posted by: Malley

Nice squats Archie, Especially with the rep cadence!


Posted by: gwcaton

wow!

Nice SLDL's ! How long you in the hole with those killer squats ?


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
Hello all, have hardly any time, gotta lota runnin to do!!! Will get to your journals asap!!!
Ya know, if you didn't spend so long working out, you'd have time to whore up everyone's journal.




You're going great, Arch.


Posted by: JerseyDevil

Killer Arch, killer.

I know you are a BBing man, but have you ever considered some PL events just for fun? You possess great strength. PL might be fun for you, plus serve to pack on even more mass.


Posted by: Malley

Agreed with JD...


Posted by: Archangel

Quote:
Originally Posted by Burner02