H (Hybrid) I (Intensity) T (Training) - Angel Style [Forum Archive]

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

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Posted by: Malley

Is there absolutly no rest in between all of that? Is it like circuit training? Because that is ridiculous! NICE!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

I finished in just under 12 Minutes!!!

Nice workout, Arch, but I hope you don't do everything that fast.

Posted by: Burner02

Posted by: Triple Threat

Posted by: b_reed23

that is an insane amount of weight for the cadence your doing...looking great Archy!!

Posted by: Archangel

Quote:

Originally Posted by gwcaton

12 min !!!!!!!!! Is that a record ?

Not sure, probably!!! My w/o partner and I are just dialed in and on the same page so it helps!!!

Quote:

Originally Posted by WantItBad

r u kidding me 12 minutes? whoa

No my Friend, Deadly and Painfully serious!!!

Quote:

Originally Posted by Double D

Is there absolutly no rest in between all of that? Is it like circuit training? Because that is ridiculous! NICE!

It's kinda like circuit training, the only rest is moving from 1 piece of equipment to another!!!

Quote:

Originally Posted by Triple Threat

Nice workout, Arch, but I hope you don't do everything that fast.

Uh No!!!

Thank you my Friend, Love the smilies!!!

Quote:

Originally Posted by Burner02

You wanna I smite ya, LOL!!! Hope all is well my Friend!!!

Quote:

Originally Posted by b_reed23

that is an insane amount of weight for the cadence your doing...looking great Archy!!

Thank you Sister Billie, your killin it in the gym as well my Friend!!!

Posted by: Archangel

Today - FullBody

Cadence = 4x4x (except where noted *)

LEGS
Unilateral Leg Press
295(590)x10 1/2

BACK
Pullups *
BWx1 - 30 second Negative (will add weight next time)

CHEST
Flat Hammer Press
115(230)x9

DELTS
Nautilus Plate Loaded Uni-Lateral Shoulder Press
90(180)x6

TRICEPS
Dips *
BWx1 - 30 second Negatives (Forgot the darn weight belt AGAIN)

BICEPS
BB Curls
70x11

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Today - FullBody

Cadence = 4x4x (except where noted *)

LEGS
Unilateral Leg Press
295(590)x10 1/2

BACK
Pullups *
BWx1 - 30 second Negative (will add weight next time)

CHEST
Flat Hammer Press
115(230)x9

DELTS
Nautilus Plate Loaded Uni-Lateral Shoulder Press
90(180)x6

TRICEPS
Dips *
BWx1 - 30 second Negatives (Forgot the darn weight belt AGAIN)

BICEPS
BB Curls
70x11

Hmmmmmm , no time posted. Must be a 8 min wo

Posted by: JerseyDevil

IN-10-SA-TEE, awesome stuff Arch!

Posted by: Pylon

Nice work, chief!

Posted by: WantItBad

whats the cadence thing you keep talking about

Posted by: Archangel

Quote:

Originally Posted by gwcaton

Hmmmmmm , no time posted. Must be a 8 min wo

Prolly, LOL!!! I can't get caught back up in the race against time thing tho, my form starts to suffer

Quote:

Originally Posted by JerseyDevil

IN-10-SA-TEE, awesome stuff Arch!

Thank you my Friend!!!

Quote:

Originally Posted by Pylon

Nice work, chief!

I'm tryin, thanks for the encouragment my Friend!!!

Quote:

Originally Posted by WantItBad

whats the cadence thing you keep talking about

Rep speed, 4x4x = 4 count in the negative, no pause, 4 count positive, no pause. This helps to assure NO momentum is used in the rep!!!

Posted by: WantItBad

damn next week i will start doing that! Sounds insanely hard...I like it

Posted by: Archangel

Quote:

Originally Posted by WantItBad

damn next week i will start doing that! Sounds insanely hard...I like it

Good Stuff, you'll love it!!!

Posted by: Archangel

Today 12-15-06

UPPERS

Rep Cadence = 4x4x

CHEST
Incline Hammer Press
135(270)x8 + 1 Negative + 3 x-reps

Matrix Pec Dec
185x5 + 10 count hold + 2 x-reps

BACK
Hammer Seated Rows
135(270)x6 + 1 Negative + 3 x-reps

Nautilus Pullovers
190x6 + 10 count hold + 1 x-rep

DELTS
Nautilus Presses (Plate Loaded)
90(180)x7 + 3 x-reps

DB Side Laterals
35x6 + 2 x-reps

BICEPS
BB Curls
90x6 + 1 Negative + 2 x-reps

Nautilus Nitro High Curls
140x4 + 1 Negative

TRICEPS
Pushdowns
190x5 + 1 Negative

Nautilus Nitro High Extensions
125x4 + 1 Negative + 2 x-reps

TRAPS
DB Shrugs
90x7 + 3 x-reps

This w/o kicked my butt!!! Prolly don't look like much, but I promise you it was INTENSE!!! Didn't time, due to the fact I do not want to race the clock and my form suffers, but I would guess right about 15 Minutes!!!

Posted by: WantItBad

looking good!! I wish my gym had hammer strength

Posted by: Malley

Another fantastic workout buddy. Again looks hard as hell.

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Today 12-15-06

UPPERS

Rep Cadence = 4x4x

CHEST
Incline Hammer Press
135(270)x8 + 1 Negative + 3 x-reps

Matrix Pec Dec
185x5 + 10 count hold + 2 x-reps

BACK
Hammer Seated Rows
135(270)x6 + 1 Negative + 3 x-reps

Nautilus Pullovers
190x6 + 10 count hold + 1 x-rep

DELTS
Nautilus Presses (Plate Loaded)
90(180)x7 + 3 x-reps

DB Side Laterals
35x6 + 2 x-reps

BICEPS
BB Curls
90x6 + 1 Negative + 2 x-reps

Nautilus Nitro High Curls
140x4 + 1 Negative

TRICEPS
Pushdowns
190x5 + 1 Negative

Nautilus Nitro High Extensions
125x4 + 1 Negative + 2 x-reps

TRAPS
DB Shrugs
90x7 + 3 x-reps

This w/o kicked my butt!!! Prolly don't look like much, but I promise you it was INTENSE!!! Didn't time, due to the fact I do not want to race the clock and my form suffers, but I would guess right about 15 Minutes!!!

Hey Arch, any hotties in the gym at that time of day ? They probably don't want your form to suffer either ?

Anywho, where are you at diet-wise ? Maintaining? Or have you started to cut already ?

Posted by: Archangel

Quote:

Originally Posted by WantItBad

looking good!! I wish my gym had hammer strength

Thank you, Hammer is INCREDIBLE imo!!! Ask your gym, they just might!!!

Quote:

Originally Posted by Double D

Another fantastic workout buddy. Again looks hard as hell.

Thank you also!!! Nah, you could blow it away I'm sure my Friend!!!

Quote:

Originally Posted by gwcaton

Hey Arch, any hotties in the gym at that time of day ? They probably don't want your form to suffer either ?

Anywho, where are you at diet-wise ? Maintaining? Or have you started to cut already ?

Not sure, honestly don't pay much attention

Form is Key, so good thing huh!!!

LOOOOOOOOOOooooooooooooooong SLOOOOOOooooooooooooooow Cut my Friend!!!

Posted by: Burner02

Quote:

Originally Posted by Archangel

Not sure, honestly don't pay much attention

sorry...I call bullshit!

They are there.....u have to see them..if they truely exist...glance and move on..unlike me...and see a hottie w/ the sports bra on...on all fours @ the butt blaster machine...and get nailed looking and...admiring the view...

Posted by: Archangel

Today 12-18-06

FullBody - Rep Cadence = 4x4x

CHEST
Incline Hammer Press
145(290)x7 + 1 Negative + 4 x-reps

BACK
Seated Hammer Rows
135(270)x7 + 1 Negative + 2 x-reps

LEGS
Unilateral Leg Press
305(610)x6 + 1 Negative + 2 x-reps

DELTS
Nautilus Plate Loaded Press
90(180)x9 + 2 x-reps

BICEPS
BB Curls
90x7 + 2 x-reps

TRICEPS
Dips
BWx9

TRAPS
Nautilus Unilateral Shrug Machine
100(200)x7 + 3 x-reps

Posted by: Archangel

Quote:

Originally Posted by Burner02

sorry...I call bullshit!

Posted by: Burner02

how long did that take?

Posted by: Archangel

Quote:

Originally Posted by Burner02

how long did that take?

10 Minutes tops!!!

Posted by: Burner02

ho-lee-schnikes!!!!
that just boggles my mind...it doesn't register as to how that works...and yet it does...

Posted by: gwcaton

thats gotta burn ! 4x4 !

Posted by: Archangel

Quote:

Originally Posted by Burner02

ho-lee-schnikes!!!!
that just boggles my mind...it doesn't register as to how that works...and yet it does...

Honestly, if you would just try it, you would BELIEVE!!! Thank you for the encouragement my Friend!!!

Quote:

Originally Posted by gwcaton

thats gotta burn ! 4x4 !

Oh yes, thats an understatement, LOL!!! I love the slower rep cadence, talk about really focusing and feeling the muscle, Good Stuff!!!

Posted by: Burner02

you ask too much, sir....you realize how hard it is for me to do multiple body parts in one workout?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

I forgot why I was reading this journal.

Posted by: Triple Threat

OK, now I remember.

Arch, can you keep the 4x4x cadence throughout the entire set?

Posted by: Archangel

Quote:

Originally Posted by Burner02

you ask too much, sir....you realize how hard it is for me to do multiple body parts in one workout?

It's not really that hard, 2-3 total sets a bodypart, ALL out and call it a day my Friend, honestly think about it!!!

Quote:

Originally Posted by Triple Threat

OK, now I remember.

Arch, can you keep the 4x4x cadence throughout the entire set?

Good one!!!
Yes Sir, I can keep it up until I cannot lift/push/pull another one on my own, and then my partner helps (forces) me to lift another one, then comes 1 or 2 Negatives, then x-reps if possible, and done!!!

On a side note, went and seen Rocky Balboa, VERY inspirational imo!!! I know, it's only a movie, but I'm a Rocky FREAK, so I Loved it!!! New Inspiration in my world!!!

Posted by: Triple Threat

Posted by: Pylon

Merry X-mas, Arch!

Posted by: Burner02

Merry Christmas, Arch!

Posted by: Malley

Hope you had a great xmas Archie. Keep hitting those numbers big guy!

Posted by: Archangel

Thank you for all the well wishes my Friends!!!

I unfortunatly will not be on for a while, as my Grandmother passed away on Christmas day, so things are going to be pretty hectic around here, sorry to dampen the mood, I hope you ALL had a GREAT Christmas!!!

Posted by: Pylon

Sorry to hear that, Arch. Hope you get through it okay.

Posted by: b_reed23

so sorry to hear the bad news Arch...you and your family are in my prayers

Posted by: Malley

Heya Archie. How are things?

Posted by: JerseyDevil

Hi Arch. Sorry to hear about your Grandmother, that must have been tough especially on Christmas day. You are in my prayers my friend.

Posted by: Triple Threat

Life sure does seem to suck sometimes. Sorry to hear of your loss, Arch.

Posted by: Archangel

Many thanks to you ALL my Friends!!! Just got back from the viewing, tomorrow will be the service and the burial, will be so glad to be done, too much on the ole heart strings ya know!!! Again thank you all for the kindness, hope to return it someday!!!

Posted by: Malley

Damn sorry Arch. I missed your entry. Just remember buddy, she is in a better place.

Posted by: Rissole

Hey Bro

Posted by: Pylon

Happy New Year, Arch! Once everything gets settled down, let's get together for lunch!

Posted by: Burner02

Hey Arch!
Happy new YEar, brotha!
Sorry to hear about your grandmother's passing...

Posted by: Archangel

Thank you all again, hope you had a Great New Years!!!

Been working on a new routine, think we have a solid one, let me know what you all think!!!

Alternating Uppers/Lowers (2-3 exercises per body part)

Rep Ranges will be different on each day using different techniques such as HIT, Heavy Duty, Pre-Exhaust and Rest/Pause

Ex:
Mon. will be in the 6-8 rep range (Rest/Pause + HIT)
Wed. will be 6 reps Maximum (Heavy Duty)
Fri. will be 10-12 reps on Uppers, and 12-15 on Lowers (Pre-Exhaust + HIT + Rest/Pause)

Hopefully I explained it okay, ask away if I didn't!!!

Posted by: Burner02

I like it!

Posted by: Pylon

Interesting routine. Any particular reason for the change?

Posted by: Archangel

Quote:

Originally Posted by Burner02

I like it!

Thank you BRother Burner!!!

Quote:

Originally Posted by Pylon

Interesting routine. Any particular reason for the change?

You know me, ALWAYS lookin to up the Intensity!!! Gotta majorly improve on last years contest, so here is a start!!!

Posted by: Triple Threat

Competing again this year? Do you know when it's going to be held?

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Competing again this year? Do you know when it's going to be held?

Yes Sir, its in St. Louis, Missouri!!! Here is the link :
http://www.thecaveman.com/show.htm

Posted by: yellowmoomba

Good luck with the contest

Posted by: JerseyDevil

Ditto!

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Good luck with the contest

Thank you Brother YM!!!

Quote:

Originally Posted by JerseyDevil

Ditto!

Thank you Brother JD, Hope all is well with you!!!

Posted by: Pylon

Wow, they already have a date set? I'm shocked!

Posted by: Malley

Quote:

Originally Posted by Archangel

Yes Sir, its in St. Louis, Missouri!!! Here is the link :
http://www.thecaveman.com/show.htm

I maybe able to make it. What do you think Archie? If I can get off of work I will be there if nothing else comes up! Its only about an hour and a half from home. Hell I used to live in St.Louis.

Posted by: Rissole

Looks like i am competing soon too bud, 28th April www.wnbf.com.au

It's giving me some motivation to train hard again

Miss you heaps mate

Posted by: Pylon

Quote:

Originally Posted by Double D

I maybe able to make it. What do you think Archie? If I can get off of work I will be there if nothing else comes up! Its only about an hour and a half from home. Hell I used to live in St.Louis.

That would be cool. Last year it was just me and Boiler. It's worth the trip just to see the amount of food Archie is likely to put away after. (Last year was IHOP. I think they ran out of pancakes.

)

Posted by: Archangel

Quote:

Originally Posted by Pylon

Wow, they already have a date set? I'm shocked!

Your shocked, I have a knot on my head where I fell over, LOL!!!

Quote:

Originally Posted by Double D

I maybe able to make it. What do you think Archie? If I can get off of work I will be there if nothing else comes up! Its only about an hour and a half from home. Hell I used to live in St.Louis.

That would be awesome, just don't laugh at me!!!

Quote:

Originally Posted by Rissole

Looks like i am competing soon too bud, 28th April www.wnbf.com.au

It's giving me some motivation to train hard again

Miss you heaps mate

AWESOME Brother Pete!!! You know I wish you nothin but the Best my Friend!!! My sister is a Pro (Figure) in the wnbf, her name is Chena Garnett!!!
I miss you also, hope all is well for you and yours!!!

Quote:

Originally Posted by Pylon

That would be cool. Last year it was just me and Boiler. It's worth the trip just to see the amount of food Archie is likely to put away after. (Last year was IHOP. I think they ran out of pancakes.

)

Oh yeah that would be cool, the more the merrier!!!

pancakes

Posted by: Malley

Laugh at you huh? How about you dont laugh at me?

Posted by: Rissole

Are you kidding...??

WOW if so!!!!

Posted by: Archangel

Quote:

Originally Posted by Double D

Laugh at you huh? How about you dont laugh at me?

No chance my Friend, honestly would be great to meet ya!!!

Quote:

Originally Posted by Rissole

Are you kidding...??

WOW if so!!!!

Can't see the pic you put, I'll post one though of her!!! THis one was in Planet Muscle magazine!!!

Posted by: Pylon

I usually don't say this to people I know, but your sister is hot!

Posted by: Burner02

that's your sister? Dang, archie...I may have to be smited for the thoughts I had at first site...

Posted by: Archangel

Quote:

Originally Posted by Pylon

I usually don't say this to people I know, but your sister is hot!

It's all good my Friend!!!

Quote:

Originally Posted by Burner02

that's your sister? Dang, archie...I may have to be smited for the thoughts I had at first site...

Why thank you my Friend, she'll appreciate the compliment!!! Brother Pylon has met her

Hope you ALL have had a GREAT Holiday Season, now lets get Ready to HIT it hard!!!

Posted by: Stewart20

well thank goodness she isn't my sister, I don't know if I could handle all that hotness being related to me!!

Posted by: Archangel

Quote:

Originally Posted by Stewart20

well thank goodness she isn't my sister, I don't know if I could handle all that hotness being related to me!!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

well thank goodness she isn't my sister, I don't know if I could handle all that hotness being related to me!!

Posted by: Pylon

Quote:

Originally Posted by Archangel

Brother Pylon has met her

Wow, I totally forgot about that. I'm not sure how, but I did!

Posted by: camarosuper6

I love HIT journals.

Great work man!

Posted by: b_reed23

go Archy!!

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Quote:

Originally Posted by Pylon

Wow, I totally forgot about that. I'm not sure how, but I did!

I'll be sure to let her know,

Quote:

Originally Posted by camarosuper6

I love HIT journals.

Great work man!

Thank you BRother Camaro, appreciate the encouragement!!!

Quote:

Originally Posted by b_reed23

go Archy!!

I'm tryin, thanks for the positive feedback!!!

Posted by: Archangel

Today 1/9/07

Rep Cadence = 4/pause/2/pause @ an 8 second rep

Uppers

CHEST
Incline Hammer Press
300x7
r/p 10 seconds
300x2
r/p 10 seconds
300x1 forced rep + 1 Negative

Cable Cross-Overs
90x7 + 3 x-reps

BACK
Nautilus Plate Loaded Pulldowns
135(270)x8
r/p 10 seconds
135(270)x2
r/p 10 seconds
135(270)x1 + 1 forced rep + 1 Negative

Nautilus Pullovers
170x7 + static hold for 10 count + Negative

Hammer Dorian Yates Rows
90(180)x7 + 1 Negative

DELTS
Nautilus Plate Loaded Presses
90(180)x10
r/p 10 seconds
90(180)x4
r/p 10 seconds
90(180)x2 + 4 x-reps

Cable Side Laterals
30x12

BICEPS
BB Curls
90x6
r/p 10 seconds
90x2
r/p 10 seconds
90x1

Nautilus High Curls
95x6 + static hold for 10 count

TRICEPS
Pushdowns
190x10
r/p 10 seconds
190x3
r/p 10 seconds
190x1

Hammer Dips
115(230)x8

Full fledged puked after this one, my w/o partner almost did, guess I didn't work him hard enough

I'm doin a big No-No in my book, only this week I'm w/o back to back days, tomorrow is legs, we'll see how this goes

Posted by: Pylon

Dude! Nice work!

Posted by: Burner02

puke-n-rally!
NICE!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

I'm doin a big No-No in my book, only this week I'm w/o back to back days, tomorrow is legs, we'll see how this goes

You'll be working a different part of the body. I'm sure you'll HIT it well.

Posted by: Archangel

Quote:

Originally Posted by Pylon

Dude! Nice work!

Thank you BRother Pylon!!!

Quote:

Originally Posted by Burner02

puke-n-rally!
NICE!!!

Not sure about the rally part though

Quote:

Originally Posted by Triple Threat

You'll be working a different part of the body. I'm sure you'll HIT it well.

Postponed until today, a little under the weather, but feelin okay!!! Uppers tomorrow will be a test, thats for sure!!!

Today - LOWERS (abbreviated)
1-11-07

Leg Press
810x6
r/p 10 seconds
810x3
r/p 10 seconds
810x2

Seated Leg Curls
285x10
r/p 10 seconds
285x4
r/p 10 seconds
285x2

Seated Calve Raises
145x7
r/p 10 seconds
145x4
r/p 10 seconds
145x1 1/2

Rep cadence 4/pause/2/pause
except for calves, 4/5/1/pause

Posted by: Pylon

Get well soon, Arch. There is some nasty weather headed our way, which I'm sure won't help, so stay warm!

Posted by: JerseyDevil

You are such a stud Arch, and a complete gentleman

.

I still think you should look into some powerlifting for relaxation.

Posted by: Pylon

Ever read "Confessions of an Accidental Bodybuilder"? He talks about trying to prepare for bodybuilding and powerlifting events at the same time.

Posted by: Archangel

Quote:

Originally Posted by Pylon

Get well soon, Arch. There is some nasty weather headed our way, which I'm sure won't help, so stay warm!

Thanks BRother Pylon, I'm tryin!!! It's hittin here as I type, stay safe yourself!!!

Quote:

Originally Posted by JerseyDevil

You are such a stud Arch, and a complete gentleman

.

I still think you should look into some powerlifting for relaxation.

Thank you my Friend, I try!!! Powerlifting is intriguing (spelling), just not sure I can do that!!!

Quote:

Originally Posted by Pylon

Ever read "Confessions of an Accidental Bodybuilder"? He talks about trying to prepare for bodybuilding and powerlifting events at the same time.

No, can't say I have, but it sounds interesting, will check into that!!!

Posted by: Archangel

Today 1-12-07

UPPERS

Rep Cadence = 4/pause/2/pause

CHEST
Flat BB Bench
275x5
r/p 10 seconds
275x3
r/p 10 seconds
275x1

BACK
Hammer Dorian Yates Rows
90(180)x10
r/p 10 seconds
90(180)x5
r/p 10 seconds
90(180)x3

Hammer Wide Pulldowns
90(180)x10
r/p 10 seconds
90(180)x5
r/p 10 seconds
90(180)x2

DELTS
Nautilus Plate Loaded Press
100(200)x11
r/p 10 seconds
100(200)x4
r/p 10 seconds
100(200)x2

BICEPS
BB Spider Curls
60x6 1/2

TRICEPS
Skullcrushers/CG Bench *
90x11, 90x4 1/2

*Same BB Used on Skulls, when I couldn't do skulls anymore, I instantly shifted into CG Bench with the same weight!!!, talk about Humblin, LOL!!!

Still feelin under the weather, and I will hopefully never do a back to back w/o again, I feel BEAT!!!

Posted by: Pylon

Even under the weather, a better w/out than most.

It's an interesting book. The guy tells his story from skinny kid to bodybuilder, talks about his friends, habits, life, etc. A very interesting read for anyone who has ever lifted, I think.

Posted by: Archangel

Quote:

Originally Posted by Pylon

Even under the weather, a better w/out than most.

It's an interesting book. The guy tells his story from skinny kid to bodybuilder, talks about his friends, habits, life, etc. A very interesting read for anyone who has ever lifted, I think.

Thank you BRother Pylon, appreciate that!!!

Definatly gonna look for that one!!!

Posted by: Malley

I never do understand what kinds of weights your lifting with all those machines. But it sure sounds like alot.

Posted by: Archangel

Quote:

Originally Posted by Double D

I never do understand what kinds of weights your lifting with all those machines. But it sure sounds like alot.

Have you ever seen or used Hammer Strength equipment? It's the closest to free weights in both feel and rom that I have used. I still use regular free weight as well, just really nice to go to absolute failure with no worry ya know!!! Thanks for the compliment my Friend!!!

Posted by: camarosuper6

Hammer is good stuff. I use it and also enjoy the fact that failure is much safer without a spotter.

I especially love the shoulder overhead press and flat bench.

Posted by: Pylon

Love me some Hammer Strength machines. Too bad my new gym doesn't have any.

Posted by: Archangel

Quote:

Originally Posted by camarosuper6

Hammer is good stuff. I use it and also enjoy the fact that failure is much safer without a spotter.

I especially love the shoulder overhead press and flat bench.

It is definatly safer!!! Thanks for the compliment, and glad you stopped by!!!

Quote:

Originally Posted by Pylon

Love me some Hammer Strength machines. Too bad my new gym doesn't have any.

That is a shame, Hammer has been a GOD send for me!!!

Posted by: Pylon

Not having them has pushed me to do more BB work and less machine, so I guess it's ok.

Posted by: Archangel

Quote:

Originally Posted by Pylon

Not having them has pushed me to do more BB work and less machine, so I guess it's ok.

Oh DEFINATLY!!!

I try to use both, having a w/o partner is great too!!!

Posted by: Triple Threat

Quote:

Originally Posted by camarosuper6

Hammer is good stuff. I use it and also enjoy the fact that failure is much safer without a spotter.

We have a high row, low row and incline chest press by Hammer. All the other machines are Cybex. The Hammer equipment is vastly superior. I wish our gym had more.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

We have a high row, low row and incline chest press by Hammer. All the other machines are Cybex. The Hammer equipment is vastly superior. I wish our gym had more.

Cybex is pretty good, Nautilus is really good too!!! I do prefer Hammer though!!!

On a side note, you know Arthur Jones came up with the Nautilus equipment right???
Well his son is the one who came up with Hammer, kinda interesting, I guess!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Cybex is pretty good, Nautilus is really good too!!! I do prefer Hammer though!!!

The Cybex we have seems to be bottom-of-the-line. It's OK, but doesn't compare to the 3 HS machines.

When I was in Spain, I was at a gym that had some Nautilus equipment and it was excellent, too. I haven't seen that brand in any other gyms in the US, though. The owner was slowly replacing older equipment (don't recall the name) with the newer Nautilus ones.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

What gym do you w/o at??? I w/o at Gold's, maybe check into them if your interested, I only pay $28 / month!!!

Nautilus is excellent, I agree!!!

Posted by: Archangel

I must confess, I have been lookin up Powerlifting stuff, not really sure what that means, but I think I'm SLOWLY becoming VERY interested in it!!! Not even sure what to look up, or even where to begin!!!

Sorry to ramble on, hope you ALL are having a GREAT weekend!!!

Posted by: Malley

Well I would love to see you do some kind of westside! I have put on some serious mass this winter with it combined with a few other things, but mostly westside. It is a very fun and different way to train.

Posted by: Burner02

Hiya, Archie!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

What gym do you w/o at??? I w/o at Gold's, maybe check into them if your interested, I only pay $28 / month!!!

I work out at the Newport Athletic Club. There's no Gold's anywhere near me unfortunately.

Posted by: Archangel

Quote:

Originally Posted by Double D

Well I would love to see you do some kind of westside! I have put on some serious mass this winter with it combined with a few other things, but mostly westside. It is a very fun and different way to train.

I'm VERY interested in it, but not 100 % sure just yet!!! But VERY interested for sure!!!

Quote:

Originally Posted by Burner02

Hiya, Archie!

How goes it BRother Burner!!!

Quote:

Originally Posted by Triple Threat

I work out at the Newport Athletic Club. There's no Gold's anywhere near me unfortunately.

Thats a bummer, what about a 24 Hr. Fitness???

Posted by: Archangel

Today 1-15-07

Rep Cadence = 4/pause/2/pause

LOWERS

Hack Squats
450x7
r/p 10 seconds
450x2
r/p 10 seconds
450x1

Hammer Uni-Lateral Leg Press
270(540)x8 1/2

Flex Seated Leg Curls
285x13
r/p 10 seconds
285x5
r/p 10 seconds
285x2 1/2

Hammer Seated Calve Raises *
140x10
r/p 10 seconds
140x4
r/p 10 seconds
140x2

* 5 count lower, 5 count stretch, explode on the way up, pause for 2 count

Posted by: Archangel

Have decided, My Partner and I have talked, we are doing 2 BBing shows this year (June and October) and then switching over to PowerLifting!!! Not sure how good I'll be, but will give it a shot!!!

Posted by: Pylon

Fun news, Arch. You'll be great!

That calf work sounds brutal!

Posted by: b_reed23

this powerlifting thing will be a breeze for you!

Posted by: Archangel

Quote:

Originally Posted by Pylon

Fun news, Arch. You'll be great!

That calf work sounds brutal!

Thank you BRother Pylon, appreciate that!!! Oh yes, it's VERY brutal, but worth it imo!!!

Quote:

Originally Posted by b_reed23

this powerlifting thing will be a breeze for you!

Thank you for that vote of confidence Sister HIT, er I mean Billie!!! Hope so!!!

Posted by: Malley

I posted a link to their offical website in Pylon's journal.

Also I got a westside thread in the training forum here.

Posted by: Archangel

Quote:

Originally Posted by Double D

I posted a link to their offical website in Pylon's journal.

Also I got a westside thread in the training forum here.

K. will have to take a look my Friend!!!

Posted by: Archangel

Today 1-17-07
UPPERS

CHEST
Hammer Wide Press
205(410)x6
r/p 10 seconds
205(410)x2
r/p 10 seconds
205(410)x1 + 1 Negative

BACK
Dorian Yates Rows
115(230)x9
r/p 10 seconds
115(230)x4
r/p 10 seconds
115(230)x1 + 1 Negative

Hammer Wide Pulldowns
135(270)x6 1/2 + 1 Negative

DELTS
Nautilus Plate Loaded Shoulder Press
105(210)x13
r/p 10 seconds
105(210)x4
r/p 10 seconds
105(210)x1

BICEPS
Spider Curls
70x7
r/p 10 seconds
70x3
r/p 10 seconds
70x1 + 1 Negative

TRICEPS
Skullcrushers/CG Press
100x11/4
r/p 10 seconds
100x2/3
r/p 10 seconds
100x1/3

That was it, I feel exhausted

Prolly doesn't look like much but it whooped my butt!!!

Posted by: Malley

So any idea whenever you may want to run some westside?

Nasty numbers there Archie.

Posted by: Andalite

i am subscribed

best of luck

Andalite

Posted by: Triple Threat

Still tearing it up as usual.

And I agree about the powerlifting. It would be interesting to see what you are capable of.

Posted by: Malley

^^ Wouldnt it though?!!!!

Posted by: Archangel

Quote:

Originally Posted by Double D

So any idea whenever you may want to run some westside?

Nasty numbers there Archie.

Not for a while, maybe right after my first contest this year in June!!! I have kinda committed to 2 contests this year (June/October), and after that for sure changing up to some kind of a powerlifting routine!!! And of course prolly some kind of a HIT/Heavy Duty mix, LOL!!!

Quote:

Originally Posted by Andalite

i am subscribed

best of luck

Andalite

It is interesting, but ALOT for my simple mind to take in

LOL!!! THank you for the encouragement, appreciate that Brother Andalite!!!

Quote:

Originally Posted by Triple Threat

Still tearing it up as usual.

And I agree about the powerlifting. It would be interesting to see what you are capable of.

Thank you BRother Triple, appreciate that tremendously!!!

Quote:

Originally Posted by Double D

^^ Wouldnt it though?!!!!

Hope so!!!

Posted by: Archangel

Today 1-19-07

LOWERS (Abbreviated)

Rep/Cadence 4/pause/2/pause

BB Squats (ATF)
365x8
r/p long enough to strip the weight off and HIT it again!!!
315x11

Seated Leg Curls
285x13

Standing Calve Raises (5/5/explode/pause)
270x10
r/p 10 seconds
270x4

Legs where still slightly sore from Monday, diet not the best, so I blame myself!!! Will be MUCH better next week!!!

Gym story:
I'm VERY easy going, unless you act like an idiot, then I HAVE to call you on it, LOL!!! My partner and I got to the gym, started our warm-ups on the squat, these 3 guys who where there talking as we came in, 2 approached with an attitude, and asked my Friend how much longer we would be, he said just give us like 5 minutes, and well be done!!! I was in the midle of my 1st warmup set when they asked him, as SOON as I was done he jumped in, they asked me the same.................

I said only like 5 minutes or so!!!

One guy said he said only 5 minutes, why cant you answer the same???
I looked at him, shrugged and said, or so!!!

The 2 guys then started mouthing something as they walked about 5 feet away to the 3rd guy, not sure as I was then jumping in to start my 2nd warmup set!!!

Now the 3rd guy comes over and asks my Friend, how much longer...........

Now I'm starting to get upset, I rack the bar and say LOOK, we will be done WHEN we are done!!!

THe guys says back, you don't have to be a dick about it, I smile and say, Nah, havn't reached dick level JUST yet!!!

We finished up our Squats, both the 3rd warmup and our 2 sets!!!
They stood 5 feet away the whole time talking to each other, My Friend was smileing as we stripped the weights off, they said jee, thanks for doin somethin.................
I walked over to them and said, LOOK, not sure what your problem is, but if you don't shut up, I know EXACTLY what your problems WILL be!!!

they turned around and left, and we finished our w/o, man there are some IGNORANT people in this world!!!

Posted by: Triple Threat

That called for a smiting.

Fantastic work on the squats, Arch.

Posted by: Andalite

dude....what are A2F squats?

u are strong (my observation)

ur gym story was very entertaining

Posted by: Triple Threat

ATF = Ass To Floor

Posted by: Pylon

Good story, Arch. I'm shocked anyone would give you static in the gym, having seen you up close. Especially knowing the kind of intensity you throw down with. Something tells me those fellas will be in for a lesson some time in the near future about which kind of people not to hassle.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

That called for a smiting.

Fantastic work on the squats, Arch.

It really aggrivated me, thats for sure!!! Thank you for the compliment my Friend!!!

Quote:

Originally Posted by Andalite

dude....what are A2F squats?

u are strong (my observation)

ur gym story was very entertaining

Thank you, appreciate that!!!

Quote:

Originally Posted by Triple Threat

ATF = Ass To Floor

Thank you Brother Triple, appreciate you gettin my back my Friend!!!

Quote:

Originally Posted by Pylon

Good story, Arch. I'm shocked anyone would give you static in the gym, having seen you up close. Especially knowing the kind of intensity you throw down with. Something tells me those fellas will be in for a lesson some time in the near future about which kind of people not to hassle.

I couldn't believe it, My partner and I go in, keep to ourselves and HIT it and leave, we don't even hardly talk with the exception of positive feedback and pushing during each set ya know!!!They will unfortunatly meet someone with less control than myself one day, but as the saying goes, what comes around, goes around!!!

Hope you like the routine I have for ya!!!

Posted by: Archangel

Today 1-22-07

UPPERS

RC = 4/pause/explode/pause

CHEST
Incline BB Bench
225x8
r/p 10 seconds
225x3
r/p 10 seconds
225x3 + 1 Negative

BACK
CG Pulldowns
225x5
r/p 10 seconds
225x3
r/p 10 seconds
225x2 + 1 Negative

Deadlifts
270x15

DELTS
Nautilus Plate Loaded Overhead Press
115(230)x11
r/p 10 seconds
115(230)x3
r/p 10 seconds
115(230)x1

BICEPS
BB Curls
90x8
r/p 10 seconds
90x3
r/p 10 seconds
90x1 + 1 Negative

TRICEPS
Dips (Below Parallel)
BWx10
r/p 10 seconds
BWx4
r/p 10 seconds
BWx2

Posted by: Andalite

sorry to sound like an ass but why is some stuff blue and some red? is that supposed to mean naything?

bro? can i offer u a word of advice before u kick my ass which u are more than welcome to do?

if u are doing a modified version of DC Traning please stop and try the original layout. if in 6 months u dont get closer to where u wanna be provided u eat like ur supposed to and u dont fuck around much outseide the gym, i promise u u will never feel better.

but if ur on DC then my hats of to u and i wish u great success

Posted by: Pylon

HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA!! !!!!

Sorry, couldn't help myself.

Posted by: Andalite

^^did i say something which is funny?

Posted by: Pylon

Sorry, that was out of line.

You're going to take this the wrong way, but you should do more research on a guy before you start giving him workout advice. (Archie's too nice a guy to say that himself.) He (and a few others around here) are HIT disciples, hence his avi. Even if he was doing DC, trust me, he'd have gone through every iteration of it on the planet by now. Dude's crazy about tweaking his program and making adjustments.

Posted by: Andalite

Quote:

Originally Posted by Pylon

Sorry, that was out of line.

You're going to take this the wrong way, but you should do more research on a guy before you start giving him workout advice. (Archie's too nice a guy to say that himself.) He (and a few others around here) are HIT disciples, hence his avi. Even if he was doing DC, trust me, he'd have gone through every iteration of it on the planet by now. Dude's crazy about tweaking his program and making adjustments.

i asked archie if he was on dc. i am not giving out "workout advice" either. i was suggesting something incase he has tweaked like 2-3 ppl have on this board. that is all.

Posted by: Pylon

Quote:

Originally Posted by Andalite

i am not giving out "workout advice" either.

"if u are doing a modified version of DC Traning please stop and try the original layout. if in 6 months u dont get closer to where u wanna be provided u eat like ur supposed to and u dont fuck around much outseide the gym, i promise u u will never feel better."

That's all. I'm done.

Posted by: b_reed23

er....no comment except to say that your kicking ass Archy!!!

Posted by: Andalite

Quote:

Originally Posted by Pylon

im sorry. i dont see ur point at all. but its ok. im not having another duel with u in someone else's journal. if u want, please feel free to call me out in another thread and pm me the link so i turn up. otherwise, i got no buff with u.

Posted by: Malley

Nice workout Archie, intimidating inclines for sure. I like whenever you do free weights, I can relate so much better.

Posted by: DeadBolt

Archie weights are always through the roof here!! Good work my friend!

Hows life treating you...and lilbit?

Posted by: Archangel

Oh my, whats happenin in here???

I LOVE to change things up, I do like other training styles, so I try to incorporate them in my own version of a routine!!! Hence the Journal title Hybrid Intensity Training!!! I am a HIT advocate, I go by the High Intensity guidelines of training, not the volume routines so to speak, I train HARD, not long (Oh man, not trying to start anything myself here

) I do not respond too well to volume, and I have responded incredibly to HIT, so therefore I stay true to that style, sampling here and there, tweaking my own version of HIT, but I appreciate any advice, as I am still learning myself!!!

My colors are changed to highlight the different bodyparts, nothing more, nothing less, just my own little twist on things,

!!!

Thank you Sister HIT, er Billie!!!
Brother D2, thank you so much, I plan on using more and more free-weights, as my partner and I are really pushing ourselves!!!
Brother Bolt, thank you also my Friend, I and LilBit are doin GREAT, hope all is well for you too my Friend!!!

Posted by: Archangel

Today 1-24-07

LOWERS/ABS

RC=4/pause/explode/pause

LOWERS
Leg Press
810x8
r/p 10 seconds
810x3
r/p 10 seconds
810x2

Leg Extensions
255x10 1/2

SLDL's
135x15

Seated Hammer Calve Raises
160x9
r/p 10 seconds
160x4
r/p 10 seconds
160x2

ABS
Rope Pulldowns/Ins
160x11

Posted by: yellowmoomba

Jeeeeeeeeeez.......nice Leg Press!!!

Posted by: Triple Threat

What took longer? Loading all the plates for the leg press or doing the exercise?

Good going.

Posted by: Malley

Solid workout Archie, I wanna see some lower reps on those sldl, and I want to see the numbers you put up!

Posted by: Andalite

MONSTER IN THE HOUSE!!!!!!!!

good going bro!

Posted by: Pylon

Nice work there, Archie!

Posted by: DeadBolt

Killer #'s bud!!!

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Jeeeeeeeeeez.......nice Leg Press!!!

Thank you BRother YM, my wheels are sure hurtin today tho!!!

Quote:

Originally Posted by Triple Threat

What took longer? Loading all the plates for the leg press or doing the exercise?

Good going.

Not sure!!!

Quote:

Originally Posted by Double D

Solid workout Archie, I wanna see some lower reps on those sldl, and I want to see the numbers you put up!

Why I oughta

!!! I actually respond with higher reps on my hammies, but we'll see, thanks for the compliment my Friend!!!

Quote:

Originally Posted by Andalite

MONSTER IN THE HOUSE!!!!!!!!

good going bro!

Monster??? I wish

Thanks for the compliment, appreciate that!!!

Quote:

Originally Posted by Pylon

Nice work there, Archie!

Thanks Brother Pylon, Tryin to UP the Intensity, my show is in like 21 weeks or somethin like that!!!

Quote:

Originally Posted by DeadBolt

Killer #'s bud!!!

Thank you BRother Bolt!!!

Posted by: Pylon

So you're still doing the Caveman? When is it? (I know, I could look it up. Just lazy.)

Posted by: Archangel

The Show-Me's http://www.thecaveman.com/show.htm

June 23rd!!!

Posted by: Archangel

Yes, thats the plan, but in all honesty, that will prolly be it for me, was gonna do the show in Oct. But not sure just yet!!! Really wanting to try to get my PL groove on, LOL!!!

How Archie got his groove back!!!

Posted by: Pylon

Kewl. I'll put it on my schedule. Think there's any chance the pro we got the pic with will show up again? Or your sister?

Posted by: Archangel

Quote:

Originally Posted by Pylon

Kewl. I'll put it on my schedule. Think there's any chance the pro we got the pic with will show up again? Or your sister?

Dr. Westerfield I think??? Not sure!!!

Now my Sister,

Posted by: Pylon

No, not Deena. the chick who did the floor routine in the black spandex.

Posted by: Archangel

Quote:

Originally Posted by Pylon

No, not Deena. the chick who did the floor routine in the black spandex.