High Intensity Angel - REBORN [Forum Archive]

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High Intensity Angel - REBORN

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Posted by: Archangel

Hello ALL, New journal since I have switched gears, so outta the smoke and ashes of "ahem" attempted Powerlifting, comes the re-birth of my fires for bodybuilding!!! Thinking about another show or 2 next year, so time to get Intense, Insane and BUSY!!! New routine is as follows:

Mon - Push
Wed - Pull
Fri - Legs

Pre-Exhaust for a while

Rep Cadence will be :
4/1/explode/2

4 count negative, 1 count hold, explode up, 2 count squeeze, repeat!!!

Today
7-9-07

PUSH DAY

CHEST
Pec Dec
100x12 wu
140x6 wu
180x3 wu
205x8
rest/pause
205x2
rest/pause
205x1 + 1 Forced Rep + Static hold at the top (squeeze) for a 10 count

Incline DB Press
90x10
rest/pause
90x2
rest/pause
90x1 + 1 Forced Rep

DELTS
Seated DB Press
65x9
rest/pause
65x3
rest/pause
65x2

TRICEPS
Nautilus Plate Loaded Tricep Extensions
80x8
rest/pause
80x2
rest/pause
80x1

Shoulder is a little sore, but thinking the DB's will help with it, so we'll see!!! Really enjoy the time under tension, absolutely NO momentum can be used, ALL and Direct Intensity!!! The Nautilus is a Plate Loaded piece of equipment, I had 80 a side, will try to post a pic of the piece of equipment to give you a better idea!!!

Hope you ALL had a Great 4th!!!

Posted by: Archangel

Here is the Nautilus Plate Loaded Tri-Extension :

The one I use actually has it to where you use real weights and not a weight stack, but you get the general idea!!!

Posted by: Scarface30

new journal I see.

great workout Archangel! looking forward to seeing how everything works out with the new routine!

hope you had a great July 1st..err 4th!

..I'm just kidding man, sorry I had to say it.

Posted by: Pylon

New digs! Yay!

Posted by: katt

Very nice workout - and colorful... cool

Posted by: JerseyDevil

Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

Posted by: soxmuscle

An HIT journal is always fun to keep an eye on. Nice.

Posted by: WantItBad

nice work playa

Posted by: DeadBolt

damn nice workout to boot buddy!

check your PMs need to get some advice...

Posted by: b_reed23

woohoo!! new journal!!

Posted by: Triple Threat

Good luck with the return to body-building.

Posted by: Fitgirl70

Right on!!!! New journal for Sir Arch!

What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training

Posted by: DOMS

A 4 count negative and a 2 count squeeze. Ouch!

Great looking workout, Arch!

Posted by: Double D

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Its cause your prego...the hormons screw w/ your vision

Posted by: Archangel

Quote:

Originally Posted by Scarface30

new journal I see.

great workout Archangel! looking forward to seeing how everything works out with the new routine!

hope you had a great July 1st..err 4th!

..I'm just kidding man, sorry I had to say it.

Why I oughta!!! LOL!!! Thank you my Friend!!!

Quote:

Originally Posted by Pylon

New digs! Yay!

Yes Sir!!!

Quote:

Originally Posted by katt

Very nice workout - and colorful... cool

Thank you Sister Katt, appreciate that!!!

Quote:

Originally Posted by JerseyDevil

Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

From the bottom of my heart, I appreciate the encouragemnt from you Brother JD!!!

Quote:

Originally Posted by soxmuscle

An HIT journal is always fun to keep an eye on. Nice.

I'm tryin Brother Sox!!!

Quote:

Originally Posted by WantItBad

nice work playa

Thank you Brother Bad!!!

Quote:

Originally Posted by DeadBolt

damn nice workout to boot buddy!

check your PMs need to get some advice...

Thank you, and I did!!!

Quote:

Originally Posted by Triple Threat

Good luck with the return to body-building.

Brother Triple, I appreciate that!!!

Quote:

Originally Posted by b_reed23

woohoo!! new journal!!

Yes Ma'am!!!

Quote:

Originally Posted by Fitgirl70

Right on!!!! New journal for Sir Arch!

What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training

Thank you Sister Fitty!!! The major Benefit is absolutely NO momentum can be used, it's ALL muscle tension, the burn is Phenominal!!!

Quote:

Originally Posted by DOMS

A 4 count negative and a 2 count squeeze. Ouch!

Great looking workout, Arch!

Thank you Brother DOMS, I love the pain!!!

Quote:

Originally Posted by Double D

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Just tryin to keep up w/you my Friend!!!

Posted by: Archangel

Today 7-11-07

PULL DAY

RC=4/1/explode/2 (except Deads)

BACK
Deadlifts
135x12 wu
225x6 wu
315x3 wu
405x1 wu
455x6
rest/pause
455x1
rest/pause
455x1

Hammer Strength Horizontal Rows
360x10
rest/pause
360x3
rest/pause
360x2 + 2 single Rows each side + 1 Static hold for 5 count and Negative

Face Pulls
105x11
rest/pause
105x5
rest/pause
105x2

BICEPS
Cable Curls
150x12
rest/pause
150x3
rest/pause
150x2

DB Hammer Curls
45x9/9

Not too much of a fan on the Face Pulls, just might throw in some DB Shrugs or somethin!!! Not sure just yet as the routine is still evolving!!!

Posted by: Double D

405xwarmup!!!!!!!!Thats insane! 405 is so my working weight!

Posted by: katt

Holy Crap! Now there's some weights!

Posted by: Bakerboy

Boom, there it is...

Posted by: WantItBad

Strong

Posted by: Double D

"STRONG".....that shouldve been your journal title!

Posted by: Scarface30

like Double D said, 405 as a warmup!

I'll be happy if I see that in my lifetime! lol...awesome workout Archangel!

Posted by: DeadBolt

Goof job archi but all rest pauses?

Posted by: Witchblade

High Intensity Freak indeed.

Posted by: JerseyDevil

As always... very impressive Arch!

Posted by: soxmuscle

I'm proud to have just gotten past 405, you're warming up with it.

Impressive.

Posted by: Stewart14

hey archie...when are you gonna post some new pics??? I can't wait to see what you look like now, moving all these rediculous weights....

Posted by: katt

Yeah! We want pictures!!!!

Posted by: Fitgirl70

Pict....wha....someone said my favorite word!

Uh, what?

Yeah! What Katt said

Posted by: bigss75

Awesome numbers Arch, when your squeezing for the two count are you fully locked out?

Posted by: Brutus_G

455X6!!! Monster! Rest pauses after that lol damn archie. Why didnt you tell me you had a new journal oh well good workout man

Posted by: Archangel

Quote:

Originally Posted by Double D

405xwarmup!!!!!!!!Thats insane! 405 is so my working weight!

Hey now, I've seen your #'s my Friend!!! Thank you though!!!

Quote:

Originally Posted by katt

Holy Crap! Now there's some weights!

Thank you Sister Katt!!!

Quote:

Originally Posted by Bakerboy

Boom, there it is...

And Bam there it went, LOL!!! Thank you my Friend!!!

Quote:

Originally Posted by WantItBad

Strong

Appreciate that Brother Bad!!!

Quote:

Originally Posted by Double D

"STRONG".....that shouldve been your journal title!

Quote:

Originally Posted by Scarface30

like Double D said, 405 as a warmup!

I'll be happy if I see that in my lifetime! lol...awesome workout Archangel!

You will, have faith in yourself Brother Scarface!!!

Quote:

Originally Posted by DeadBolt

Goof job archi but all rest pauses?

Thank you, Yes Sir, I don't do many movements, and I want the Intensity to be as HIGH as possible!!! Just wait my Friend, I have just begun!!!

Quote:

Originally Posted by Witchblade

High Intensity Freak indeed.

I try my Friend, I try!!!

Quote:

Originally Posted by JerseyDevil

As always... very impressive Arch!

Thank you Brother JD, appreicate that!!!

Quote:

Originally Posted by soxmuscle

I'm proud to have just gotten past 405, you're warming up with it.

Impressive.

You SHOULD be proud BRother Sox, your doin Great imo!!!

Quote:

Originally Posted by Stewart20

hey archie...when are you gonna post some new pics??? I can't wait to see what you look like now, moving all these rediculous weights....

Hmmmmmmmmm, whenever I look decent!!!

Yeah, like that'll happen!!!

Quote:

Originally Posted by katt

Yeah! We want pictures!!!!

Oh trust me, no you don't!!!

Quote:

Originally Posted by Fitgirl70

Pict....wha....someone said my favorite word!

Uh, what?

Yeah! What Katt said

Sister Fitty, your killin me!!!

Quote:

Originally Posted by bigss75

Awesome numbers Arch, when your squeezing for the two count are you fully locked out?

Thank you Brother Big!!! Appreciate that and your stoppin in!!! No Sir, I never fully lock out, I want the tension on the muscle the whole time!!!

Quote:

Originally Posted by Brutus_G

455X6!!! Monster! Rest pauses after that lol damn archie. Why didnt you tell me you had a new journal oh well good workout man

Monster, Me??? I'm tryin my Friend, thank you!!!

Posted by: Archangel

Today 7-13-07

LEGS/ABS

RC=4/1/Explode/Squeeze for 2 count

Pre-Exhaust

LEGS
Leg Extensions
120x12 wu
170x6 wu
185x3 wu
245x11
rest/pause
245x5
rest/pause
245x3

Leg Press
720x8
rest/pause
720x2
rest/pause
720x2

Seated Leg Curls
285x15
rest/pause
285x7
rest/pause
285x3

ABS
Nitro Abs
210x12
rest/pause
210x3
rest/pause
210x1

OMG!!! The squeezes at the top of Leg movements are KILLER, talk about BURN!!! I could hardly walk as I went straight to the Leg Press after extensions and immediatly did my presses, my legs where shaking the entire time!!! I know I'm prolly gonna catch some guff for this, but I LOVE leg day!!!

Posted by: katt

Excuse me ... but dang! Your weights are amazing!

I love leg day too! Especially at the end of it when you can barely walk and they feel twice the size as when you started....that's so cool

Posted by: DeadBolt

Wow awsome workout archie! I do legs tomorrow I can't wait!

Posted by: Brutus_G

Big numbers everywhere brother archie! I love shoulder day and the pumped feeling after deadlifts chest day is nice to!

Posted by: Scarface30

wow...great leg press Archangel!

nitro abs, they sound killer enough, let alone the weight you used!

Posted by: Archangel

Quote:

Originally Posted by katt

Excuse me ... but dang! Your weights are amazing!

I love leg day too! Especially at the end of it when you can barely walk and they feel twice the size as when you started....that's so cool

Thank you Sister Katt, but I have seen your weights too, impressive as well!!! I love the way they feel, I hear ya!!!

Quote:

Originally Posted by DeadBolt

Wow awsome workout archie! I do legs tomorrow I can't wait!

Thank youBrother Bolt, I saw your w/o, looks like your tearin it up!!!

Quote:

Originally Posted by Brutus_G

Big numbers everywhere brother archie! I love shoulder day and the pumped feeling after deadlifts chest day is nice to!

Thank you too Brother Brutus, appreciate that!!! I love the pump too, Enter your Arnold impersonation from Pumping Iron here, LOL!!!

Quote:

Originally Posted by Scarface30

wow...great leg press Archangel!

nitro abs, they sound killer enough, let alone the weight you used!

Thank you BRother Scarface, appreciate your feedback, it helps keep me goin!!! It's like a seated Crunch thats pin loaded, really feel it too let me tell ya!!!

Hope you ALL had a Great weekend, I went Helmet shopping for a motorcycle, taking my beginners course in a couple of weeks, I'm excited but nervous too, anyone here ride??? Thought I'd give it a whirl!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

Hope you ALL had a Great weekend, I went Helmet shopping for a motorcycle, taking my beginners course in a couple of weeks, I'm excited but nervous too, anyone here ride??? Thought I'd give it a whirl!!!

Hope you enjoy it...I've tried it a few times on my buddies bikes but never went for mine. Dont have the $$ to invest into it just yet!

Posted by: Brutus_G

"Im cumming" lol!

Posted by: Archangel

Quote:

Originally Posted by DeadBolt

Hope you enjoy it...I've tried it a few times on my buddies bikes but never went for mine. Dont have the $$ to invest into it just yet!

I hear ya, thanks for the well wishes!!!

Quote:

Originally Posted by Brutus_G

"Im cumming" lol!

Posted by: Double D

I am now a firm believer in the rest pause stuff. I really enjoy doing it as well.

Posted by: Archangel

7-16-07

PUSH DAY

RC=4/1/Explode/2

CHEST
Hammer Strength Incline Press
90x12 wu
180x6 wu
225x3 wu
270x13
rest/pause
270x3
rest/pause
270x1 + 1 Forced rep + 1 Negative

Pec Dec
140x12
rest/pause
140x4
rest/pause
140x3

DELTS
Hammer Iso Press
180x13
rest/pause
180x3
rest/pause
180x2

Cable Laterals
30x15 (both arms)

TRICEPS
Nautilus Hi Extensions
180x8
rest/pause
180x2
rest/pause
180x1

Pushdowns (Wide Grip)
80x16

Changed it up for today, shoulder is REALLY tender, so decided to lighten it up and go for Higher reps!!! Not too happy w/todays w/o though, I feel like I let myself and especially my partner down!!!

Posted by: WantItBad

great workout i am sure you let no one down and what are nitro abs?

Posted by: Scarface30

great workout Archangel!

I see a lot of "nautilus" exercises and was just wondering if that was a type of machine or a certain exercise?

Posted by: Scarface30

nevermind, one of your posts on the previous page answered my question!

Posted by: Triple Threat

You have both Nautilus and HS? How nice is that!

Posted by: katt

you say your going light and do 270 on the chest press...???

You're a freak! (in a good way)

Posted by: Bakerboy

Great job, Arch! I hope your shoulder heals up quick.

Posted by: JerseyDevil

The scary thing is I know you are going lighter to rest that shoulder. AS WELL YOU SHOULD!!!! r/p is where it's at. I don't like them for squats and deadlifts, but everything else is fair game.

Posted by: DeadBolt

arch watch that shoulder my fried....PLEASE...i know from experience!

Posted by: Brutus_G

Be safe brother Archie

Posted by: Pylon

Heya Arch! How's that shoulder feeling?

Posted by: Archangel

Quote:

Originally Posted by WantItBad

great workout i am sure you let no one down and what are nitro abs?

Thank you BRother Bad, Nitro abs are a piece of equipment my Nautilus, its like a seated Crunch!!!

Quote:

Originally Posted by Scarface30

great workout Archangel!

I see a lot of "nautilus" exercises and was just wondering if that was a type of machine or a certain exercise?

Thank you Brother Scar, appreciate that!!! I use alot of machines when I'm nursing an injury or when I really want to pump out the reps!!!

Quote:

Originally Posted by Triple Threat

You have both Nautilus and HS? How nice is that!

Oh it is my Friend, I am fortunate to have ALOT of equipment at my disposal!!!

Quote:

Originally Posted by katt

you say your going light and do 270 on the chest press...???

You're a freak! (in a good way)

I'm tryin Sister Katt, and THANK you SO much for callin me a Freak, an INTENSITY Freak I am, LOL!!!

Quote:

Originally Posted by Bakerboy

Great job, Arch! I hope your shoulder heals up quick.

Thank you BRother BB, me too, have no idea whats wrong w/it!!!

Quote:

Originally Posted by JerseyDevil

The scary thing is I know you are going lighter to rest that shoulder. AS WELL YOU SHOULD!!!! r/p is where it's at. I don't like them for squats and deadlifts, but everything else is fair game.

Thank you Brother JD, appreciate that!!! I absolutely LOVE r/p, that is a VERY Intense way to train imo!!! To be honest, r/p on squats and Deads is very, VERY hard, but I LOVE it too much, to not do it!!!

Quote:

Originally Posted by DeadBolt

arch watch that shoulder my fried....PLEASE...i know from experience!

I am, and I will send you a PM about it, let me know what you think!!!

Quote:

Originally Posted by Brutus_G

Be safe brother Archie

I'm definatly tryin BRother Brutus!!!

Quote:

Originally Posted by Pylon

Heya Arch! How's that shoulder feeling?

Brother Pylon, its ok, just rested it all week, so well see next week!!!

Been really sick this past week, so skipped my last 2 w/o's

, lost my voice and had blurry vision, not sure what that was all about, but feeling a TON better now, lookin forward to HITting it hard again next week!!!

Hope all is well w/ you ALL, Enjoy the weekend,

GOD speed you ALL!!!

Posted by: Witchblade

Lots of IMers getting sick. I wish you well.

Posted by: Scarface30

have a great weekend yourself Archangel! hopefully you're 100% better by Monday!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Been really sick this past week, so skipped my last 2 w/o's

, lost my voice and had blurry vision, not sure what that was all about, but feeling a TON better now, lookin forward to HITting it hard again next week!!!!

For you to miss workouts you must've been quite sick. Good to hear you're on the rebound. Blurry vision? What's that all about?

Posted by: JerseyDevil

Rest up Arch! Resist the urge to come back too soon.

Posted by: Bakerboy

Take it easy big guy! I hope you get back to 100% soon.

Posted by: katt

Sorry ARch - rest up & get better!!

Posted by: Musclebeach

I found you!!! Damn AMAZING weights as I remember!!!! Doing a show or two, eh? Where are you located?

You were my inspiration last time... crazy ass workouts. I think it went something like deadlift 405x10 rest 15 seconds, deadlift 405x10 rest 15 seconds, etc, etc.

Anyway glad I found you! Keep it up!

Posted by: DeadBolt

How you feeling arch?

Posted by: b_reed23

hope your doing alright!

Posted by: Double D

Being sick during the summer is the worst thing ever. Hope you get feeling better soon.

Posted by: Archangel

Thank you EVERYONE for the well wishes, MUCH appreciated!!! Not 100% but felt good enough to HIT it again, be it a light, yet fast, and Intense one!!!

7-23-07

PUSH DAY

RC=5/1/explode/4 (4 count squeeze in the contracted position)

Pre-Exhaust

CHEST
Pec Dec
105x15 wu
150x6 wu
180x2 wu
207x8
r/p
207x2 + 1 Forced Rep
r/p
207x1 + 1 Negative (10 count)

immediatly to:

Nautilus Incline Press
200x6
r/p
200x2
r/p
200x1

DELTS
Nautilus Press
90(180)x11
r/p
90(180)x3
r/p
90(180)x1

Cable Behind Back Laterals
40x11

TRICEPS
Nautilus Hi Extensions
90x8
r/p
90x2
r/p
90x1

Pushdowns
160x14

All Nautilus equipment has a plate loaded post, so it's actual Wheels I'm putting on, not pin loaded, I LOVE Nautilus and Hammer equipment!!! Really helps out when I'm nursing an injury, which actually felt pretty good today, so I'm keeping my fingers crossed, but will still set up an appointment when I can to see the Dr.

Sorry to ramble on, hope ALL had a Great weekend!!!

Posted by: Fitgirl70

Sorry to hear you were feeling sick Sir Arch! I'm glad to hear that you are feeling better though.

What a rebound too. You're the man...or is it freak man?

Posted by: DeadBolt

good lookin workout bro!

Posted by: Scarface30

way to kick some serious ass after being ill Archangel!

Posted by: WantItBad

Not feeling good and you still bust out an amazing w/o!!!!!!!!!

Posted by: Brutus_G

good to see ya busting ass even when you got an injury! Get better man.

Posted by: JerseyDevil

Best of luck with the doc Arch.

Posted by: Pylon

When are you seeing the doc?

Posted by: DOMS

Do you see the workout that you did, Brother Archangel? That's the workout that I dream of.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Do you see the workout that you did, Brother Archangel? That's the workout that I dream of.

Well your name is DOMS its only natural you seek pain

Posted by: Archangel

Quote:

Originally Posted by Fitgirl70

Sorry to hear you were feeling sick Sir Arch! I'm glad to hear that you are feeling better though.

What a rebound too. You're the man...or is it freak man?

Thank you Sister Fitty, feel about 85% right now, it's my voice that has taken the HIT, LOL!!! Ooooh Freak man, Me like!!!

Quote:

Originally Posted by DeadBolt

good lookin workout bro!

Thank you Brother Bolt, and much appreciation for your PM my Friend!!!

Quote:

Originally Posted by Scarface30

way to kick some serious ass after being ill Archangel!

Brother Scar, appreciate that my Friend!!!

Quote:

Originally Posted by WantItBad

Not feeling good and you still bust out an amazing w/o!!!!!!!!!

I'm tryin my Friend, I'm tryin!!! Thank you!!!

Quote:

Originally Posted by Brutus_G

good to see ya busting ass even when you got an injury! Get better man.

My partner made me, LOL!!! Thanks BRother Brutus!!!

Quote:

Originally Posted by JerseyDevil

Best of luck with the doc Arch.

If he can ever see me

, thanks Brother JD!!!

Quote:

Originally Posted by Pylon

When are you seeing the doc?

As soon as he can fit me in his schedule, he's on vacation now!!!

Quote:

Originally Posted by DOMS

Do you see the workout that you did, Brother Archangel? That's the workout that I dream of.

Hey now, DO NOT sell yourself short my Friend, you have some pretty Intense w/o's imo Brother DOMS!!!

Quote:

Originally Posted by Brutus_G

Well your name is DOMS its only natural you seek pain

No pain, No Pain, LOL!!!

Posted by: Archangel

Today 7-25-07

PULL DAY

RC=4/1/explode/3 count squeeze

BACK
Nautilus Pullovers
95x15 wu
125x7 wu
165x3 wu
195x12
r/p
195x3 + 1 Forced Rep
r/p
195x2 + 1 Negative

Immediatly to:

Matrix Pulldowns(Wide Grip)
145x9
r/p
145x3
r/p
switched to underhand close-grip
145x6 + 1 Negative

Immediatly to:

Hammer Horizontal Rows
360x6
r/p
360x2
r/p
360x2 + 1 each side (left/right) + 1 Negative

DB Shrugs
100x9
r/p
100x4
r/p
100x2

BICEPS
Cable Curls
170x10
r/p
170x3
r/p
170x1

DB Hammer Curls
40x10 (Left and Right)

Whoo, that was it, short and SWEET, LOL!!!

Posted by: Bakerboy

Wow! Those are some heavy ass rows! Great wo Arch!

Posted by: Scarface30

Quote:

Originally Posted by Bakerboy

Wow! Those are some heavy ass rows! Great wo Arch!

yes, monsterous rows! awesome job Arch!

Posted by: katt

Dang Arch... those rows are awesome!

Posted by: soxmuscle

Jesus H.

Those rows are impressive.

Posted by: Blooming Lotus

I have no idea who you are, but by the looks, after Nautilus has had such a bad rep over the yrs vs free weights.. that's not a bad testimonial youre pulling off there. i quite dig their equipment myself so I like that. Could you pull the same weight off with free weights do you think ? 200+kg DL's are godamming rediculous btw. Maybe I'll come back and see what happens after you recover .

Blooming tianshi lotus.

Posted by: soxmuscle

Nautilus machines have a bad reputation? Since when? They've always been the best machines on the market in my book.

Posted by: Blooming Lotus

on rom and efficiacy. semantic arm chair boo . . according to those stats anyway

.

BtL.

Posted by: Brutus_G

Everything is impressive Archie!

Posted by: Burner02

Quote:

Originally Posted by Archangel

Thank you EVERYONE for the well wishes, MUCH appreciated!!! Not 100% but felt good enough to HIT it again, be it a light, yet fast, and Intense one!!!

7-23-07

PUSH DAY

RC=5/1/explode/4 (4 count squeeze in the contracted position)

Pre-Exhaust

CHEST
Pec Dec
105x15 wu
150x6 wu
180x2 wu
207x8
r/p
207x2 + 1 Forced Rep
r/p
207x1 + 1 Negative (10 count)

immediatly to:

Nautilus Incline Press
200x6
r/p
200x2
r/p
200x1

DELTS
Nautilus Press
90(180)x11
r/p
90(180)x3
r/p
90(180)x1

Cable Behind Back Laterals
40x11

TRICEPS
Nautilus Hi Extensions
90x8
r/p
90x2
r/p
90x1

Pushdowns
160x14

All Nautilus equipment has a plate loaded post, so it's actual Wheels I'm putting on, not pin loaded, I LOVE Nautilus and Hammer equipment!!! Really helps out when I'm nursing an injury, which actually felt pretty good today, so I'm keeping my fingers crossed, but will still set up an appointment when I can to see the Dr.

Sorry to ramble on, hope ALL had a Great weekend!!!

'light' eh....hhmm...
Hope you are feeling better!

Posted by: Burner02

Quote:

Originally Posted by DOMS

Do you see the workout that you did, Brother Archangel? That's the workout that I dream of.

I can't say for certain..but I am fairly certain he did...

Posted by: JerseyDevil

Way to rock the house Arch!

Posted by: Archangel

Quote:

Originally Posted by Bakerboy

Wow! Those are some heavy ass rows! Great wo Arch!

Brother BB, appreciate that!!!

Quote:

Originally Posted by Scarface30

yes, monsterous rows! awesome job Arch!

Brother Scar, thank you so much!!!

Quote:

Originally Posted by katt

Dang Arch... those rows are awesome!

Sister Katt, your pulling some killer weight yourself!!!

Quote:

Originally Posted by soxmuscle

Jesus H.

Those rows are impressive.

Thank you BRother Sox!!!

Quote:

Originally Posted by Blooming Lotus

I have no idea who you are, but by the looks, after Nautilus has had such a bad rep over the yrs vs free weights.. that's not a bad testimonial youre pulling off there. i quite dig their equipment myself so I like that. Could you pull the same weight off with free weights do you think ? 200+kg DL's are godamming rediculous btw. Maybe I'll come back and see what happens after you recover .

Blooming tianshi lotus.

Brother Lotus, thank you for droppin in, feel free to anytime!!! Nautilus is a top notch peice of equipment imo, Arthur Jones knew his stuff, and of course there are Hammer Strength equipment, which is Fantastic also, Did you know Arthur Jones's son developed Hammer Strength??? I'm not big on just free weight, or just machines, I believe they BOTH have a time and place, I tend to use Machines alot when I'm nursing an injury like now, or when I want to go to absolute failure safely!!! The most I ever DL'ed was 535 Free weight, and that took it's toll, LOL!!!

Quote:

Originally Posted by soxmuscle

Nautilus machines have a bad reputation? Since when? They've always been the best machines on the market in my book.

I hear ya my Friend!!!

Quote:

Originally Posted by Brutus_G

Everything is impressive Archie!

Many Thanks Brother Brutus!!!

Quote:

Originally Posted by Burner02

'light' eh....hhmm...
Hope you are feeling better!

I am my Friend, thank you!!!

Quote:

Originally Posted by JerseyDevil

Way to rock the house Arch!

I try Brother JD, I try to keep up w/you my Friend, your doin Great imo!!!

Posted by: Archangel

Today 7-27-07

LEG DAY

RC=4/1/explode/3 count squeeze at top while keeping ALL tension on muscle

Leg Extensions ss w/ Leg Press (warm-ups only)
125x15 ss 180x15
175x6 ss 360x6
205x3 ss 540x3

ok, ready to WORK!!!

Leg Extensions
255x10
r/p
255x4
r/p
255x3

immediatly to:

Leg Press
630x13
r/p
630x6
r/p
630x2

immediatly to:

Seated Leg Curls
285x15
r/p
285x7
r/p
285x2

immediatly to:

Standing Calve Raises
225x15
r/p
225x6
r/p
225x3

OK, This one hurt!!! Might not look like much/alot, but I can promise you it almost killed me!!! Oh man i LOVE this!!!

Taking my MSF course this weekend, 8-5 both Saturday and Sunday, I'm nervous as all get out, wish me luck, will talk to you all Sunday night w/hopefully my motorcycle endorsement!!!

Posted by: Brutus_G

Fast hard and insane

great style lol!

Posted by: Scarface30

that looks like an awesome workout to me Archangel!

good luck with your motorcycle course! you'll be cruisin' around Sunday afternoon!

Posted by: Archangel

Quote:

Originally Posted by Brutus_G

Fast hard and insane

great style lol!

Thank you BRother Brutus, Insane, thats the only way!!!

Quote:

Originally Posted by Scarface30

that looks like an awesome workout to me Archangel!

good luck with your motorcycle course! you'll be cruisin' around Sunday afternoon!

Thank you BRother Scar, appreciate the support!!!

Okay, just got in from my class ALL weekend, passed w/flying colors, only missed 7 points out of 100 for riders skill test, and for the MSF written, only missed 1 question for a 98%!!! I'm SO happy, and SO exhausted, my eating and drinking is so off center, I'll be paying for this for a couple of days, the weather was in the 90's I believe both days, and in a full face helmet and long pants and long sleeve shirt, on black top, oh my I was dying!!! This was a Fantastic experience though, anone wanting to learn how to ride, I HIGHLY recommend taking the MSF course, outstanding imo!!!

Hope ALL had a great weekend, I am going to eat and go to bed!!!

Posted by: Triple Threat

Congrats on the passing the class.

Melt away a few pounds, did you?

Posted by: Blooming Lotus

Quote:

Originally Posted by Archangel

Well holy quadriceps huh. you dont hear of many ppl able to do that. . I can only dream (

...) thanks for the response anyway. nice answer. I appreciate that.
Can I ask you for some input on using say a heavy nautilus leg press with good form to increase your BB squat form and progressions? .. I hope you understand my question. oh. and it's SIster Lotus

.

Blooming tianshi lotus.

Posted by: Brutus_G

I wanna learn to ride a street bike! Good for you Archie you deserve it.

Posted by: b_reed23

glad to see your living life to it's fullest Archy!

Posted by: Scarface30

way to go Arch!!

Posted by: katt

I've been slacking on my posting lately, but I just read your leg workout and dang,, that was intense! 630 on the leg press??

And...Good job on your test

Posted by: JerseyDevil

Congrats on passing the test Brother Arch! And your workouts as usual.... you da man.

Posted by: Burner02

Quote:

Originally Posted by Archangel

Thank you BRother Brutus, Insane, thats the only way!!!

hey arch!
what do u ride? man....I was jonesing...HARD to get another sport bike a couple weekends ago. I had made up mind to go to the dealership on a Saturday and just do it...I think...a higher power...came in and stirred up my allergies to the point of I was in misery...didn't leave the house and did NOT get the bike...He works in mysterious ways, eh?
What kind of riding class?

Posted by: Witchblade

Haha I love it when you're going 'light' or doing a 'warmup' with weights and intensities most people aren't even close to using on their working sets.

Posted by: Double D

Hi Arch I am as bad as you now....I dont get here much anymore either.

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Hi Arch I am as bad as you now....I dont get here much anymore either.

we can tell no need to announce it

Posted by: Archangel

Sorry All, been busy and back to feelin under the weather, I think this past weekend in the heat did me in!!! Taking this week off w/weights and HITting it hard next week!!! Hope all is well!!!

Posted by: Scarface30

rest up Arch, and take 'er easy! you need the rest with the weight you move!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Sorry All, been busy and back to feelin under the weather, I think this past weekend in the heat did me in!!! Taking this week off w/weights and HITting it hard next week!!! Hope all is well!!!

Good to see you taking some time off Brother Archie maybe you should lay off the hitt for 2 weeks then come back with a vengeance. Get well soon

Posted by: WantItBad

Whoa arch not feeling well.......hug in a non homosexual way

Posted by: bigss75

You could spend some of your rest time watching 300, the bonuses are pretty interesting.

Posted by: MeatZatk

I always feel a little guilty about taking a week off of the weights, but I always seem to feel better than ever when I do get back to the iron.

Great job on passing your class also.

Posted by: katt

Yeah, a week off is good for the sole

Posted by: Archangel

Thank you everyone, I am happy I took the week off, feel 100% and was ready to HIT it hard again!!!

Today 8-6-07

Chest/Biceps/Triceps

RC=4/1/Explode/3 count squeeze

CHEST
Cable X-Overs
30x15 warmup
40x12 warmup
50x6 warmup
90x17
r/p
90x5
r/p
90x3

Immediatly to :

Incline DB Presses
80x6
r/p
80x2
r/p
80x1 + 1 Forced rep

BICEPS
Cable Curls
70x12 warmup
190x7
r/p
190x1 + 1 Forced rep
r/p
190x1

DB Hammer Curls
45x6 (each side) + 2 Cheat reps

TRICEPS
Seated DB Overhead Extensions
50x15 warmup
80x20
r/p
80x6
r/p
80x2

Pushdowns
170x11 + 1 Forced Rep

Did WAY to light and too many reps on X-Overs for a pre-exhaust and my Incline DB Presses suffered BIG TIME!!! Will definatly change that and up the weight on the Overhead extensions too, I was just in the zone on these, I LOVE the feel I get from these, but 20 was stupid, will know better next time, LOL!!!

Posted by: Blooming Lotus

Are you sure it wouldn't be of benefit to keep that volume and train conditioning that volume and resting it before you use it as the platform??
That's where it gets tricky . Maybe why J.C. gets gyno and athlete accusations ( shrug).
.. volume does feel great on a hard working body.. I'll definately give you that

:-).

Posted by: Scarface30

good to see you're back at it this week also Archangel! looks like the week off paid off very well, great workout!

Posted by: JerseyDevil

Ewwwww.... pre-exhaust. Awesome!

Posted by: Blooming Lotus

Can I ask you what your current stats are ?

Posted by: DeadBolt

damn nice workout mike!!!

Posted by: katt

I absolutely love crossovers... but never have done them first. How did you like that before inclines?

Posted by: WantItBad

heck of a w/o which is a norm in this journal!

Posted by: DeadBolt

Quote:

Originally Posted by katt

I absolutely love crossovers... but never have done them first. How did you like that before inclines?

when i hurt my shoulder i stopped all bench pressing and these were all I could do for a while with any decent power...I love them!

Posted by: soxmuscle

Pre-exhausting with cable crossovers is a dream. Well done.

Posted by: Brutus_G

That bench never disappoints

Posted by: Pylon

Heya Arch!

Posted by: Burner02

what Py said!
how's things?

Posted by: katt

Hey Arch

just checkin in to see how you're doin'

Posted by: Archangel

Quote:

Originally Posted by Blooming Lotus

Are you sure it wouldn't be of benefit to keep that volume and train conditioning that volume and resting it before you use it as the platform??
That's where it gets tricky . Maybe why J.C. gets gyno and athlete accusations ( shrug).
.. volume does feel great on a hard working body.. I'll definately give you that

:-).

Ummmm, Sister Lotus, I apologize but I'm not sure what your askin me, I'm too simple minded to get as deep as you are!!!

Quote:

Originally Posted by Scarface30

good to see you're back at it this week also Archangel! looks like the week off paid off very well, great workout!

I needed the week off in all actuality, thank you my Friend!!!

Quote:

Originally Posted by JerseyDevil

Ewwwww.... pre-exhaust. Awesome!

I LOVE Pre-Exhaust, really, REALLY makes you work!!!

Quote:

Originally Posted by DeadBolt

damn nice workout mike!!!

Why thank you Brother Bolt!!!

Quote:

Originally Posted by katt

I absolutely love crossovers... but never have done them first. How did you like that before inclines?

If I would have adjusted the weight right, it would have been perfect, but to answer your question, I LOVED them!!!

Quote:

Originally Posted by WantItBad

heck of a w/o which is a norm in this journal!

Brother Bad, appreciate the kind words!!!

Quote:

Originally Posted by soxmuscle

Pre-exhausting with cable crossovers is a dream. Well done.

They do feel awesome, thats for sure, Thank you my Friend!!!

Quote:

Originally Posted by Brutus_G

That bench never disappoints

I appreciate that Brother Brutus!!!

Quote:

Originally Posted by Pylon

Heya Arch!

Wasssssssup Brother Pylon!!! Hope all is well!!!

Quote:

Originally Posted by Burner02

what Py said!
how's things?

Brother Burner, Things are great right now, except for this unGODly heat were havin!!!

Quote:

Originally Posted by katt

Hey Arch

just checkin in to see how you're doin'

Sister Katt, doin Great except for HEAT!!! Well, that and I'm very dissapointed in my w/o today!!!

Posted by: Archangel

Today 8-8-07

LOWER Body

RC=4/1/explode/2 count squeeze

LEGS
Leg Extensions ss w/Squats (ATF)
105x15 warmup 135x15 warmup
165x8 warmup 225x8 warmup

Now the work BEGINS..........

Leg Extensions
255x16
r/p
255x7
r/p
255x3

immediatly to...

Squats - ATF
315x21

immediatly to...

Leg Curls
285x23
r/p
285x11
r/p
285x5

immediatly to...

Seated Calve Presses
270x21
r/p
270x9
r/p
270x2

immediatly to...

ABS
Nitro Abs
210x15
r/p
210x7
r/p
210x2

DONE, Literally!!! Almost lost it in the locker room!!! Very dissapointed in the squats, 315 felt like a TON today, my partner kept tellin me it's been over a month since we have squatd, so to be easy on myself, I say....

!!!

Have to do some work on my motorcycle, will hopefully be on later to check into everyone elses journals,

GODspeed!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Squats - ATF
315x21

Posted by: katt

21 reps????? Did you just get to a point and say "I'll do as many as I can" or was that planned?

Posted by: b_reed23

LOVE the weight on the extentions...keep up the hard work Archy!

Posted by: Scarface30

so that was pretty much one big circuit!?

awesome stuff Arch

Posted by: Blooming Lotus

Quote:

Originally Posted by Archangel

DONE, Literally!!! Almost lost it in the locker room!!! Very dissapointed in the squats, 315 felt like a TON today, my partner kept tellin me it's been over a month since we have squatd, so to be easy on myself, I say....

!!!

Have to do some work on my motorcycle, will hopefully be on later to check into everyone elses journals,

GODspeed!!!

Hey ArchAngel. .I'm sure you might already be familar with how it works, but dont feel bad. It happens to the best of us.. Coming back for more is what really matters though. . and dont we though.
You cant get past it if you dont do it. Eat it up Brother Arch. You did the right thing dropping back and you know it.
One of those times to remember yourself in. . enjoy the journey back.

Blooming tianshi lotus.

Posted by: soxmuscle

I'm still impressed by your pre-exhaust work. I've got to get back into doing that. Impressive, my friend.

Posted by: Brutus_G

Yeah Archie RP the leg extensions 3 times then doing a 21 rep squat= toughness don't let that pull you down for your next workout will be better.

Posted by: DeadBolt

Are you did a killer workout bro that is something to be proud of!! Your be back in no time!

Katt- that was planned it was an all out set to failure!

Posted by: Burner02

did I read that right????? 3 plates free weight ass -n-the grass squats for 21 friggin' reps????
I think the rest of us may have to wear skirts in the wake of your accomplishments....

dang...I was tired just reading the warm-up!!!!

Posted by: Witchblade

Quote:

Originally Posted by Archangel

Today 8-8-07

You performed those crazy weights with a 8s per rep tempo in one giant circuit?

Posted by: Archangel

Hello all, sorry been MIA, have alot going on w/ Lilbit getting ready for school (Kindergarten) and work has been insane, I miss you guys, w/o's are still goin, switching back to morning w/o's in hopes of freeing up some time!!! Hope everyone is doing fantastic!!!

GOD speed you ALL!!!

Posted by: WantItBad

No worries bro! Family first ......

Posted by: Double D

Hi Arch....just saying hi. I decided to do away with my journaling for a while now. But its good to see our still around, hope everything is good.

Posted by: Scarface30

good to hear you're still around Arch! but family matters are the most important matters!

Posted by: b_reed23

Posted by: Musclebeach

ATF
1x21 315?

Mmm.... INCREDIBLE!! You are the man (going to go put on a skirt, because I feel like a girl).

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Hello all, sorry been MIA, have alot going on w/ Lilbit getting ready for school (Kindergarten) and work has been insane, I miss you guys, w/o's are still goin, switching back to morning w/o's in hopes of freeing up some time!!! Hope everyone is doing fantastic!!!

GOD speed you ALL!!!

Back atcha Arch!

Posted by: DeadBolt

Good to hear from you arch hope lilbit enjoys school!

Posted by: Musclebeach

Ready for an update bro!

Posted by: katt

Arch??

It's kinda slow in here.... I think you need to start up again.

Posted by: JerseyDevil

I know Brother Arch, and if he ain't postin' then he is working long hours, and the off time is devoted to his family.

Update us when you can Arch.

Posted by: Double D

Hi Archie....I think me and you have been mia alot here recently.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I know Brother Arch, and if he ain't postin' then he is working long hours, and the off time is devoted to his family.

Or maybe he's out enjoying his new toy.

Posted by: Scarface30

hope everything is going great with you Arch!

Posted by: katt

Maybe he's hangin out with Bakerboy

Posted by: Archangel

Hello ALL!!! Sorry for the lack of posts, been EXTREMELY busy w/Family stuff and all, My w/o partner and Best Friend has moved over here closer to me, and thats all done, Going on a Cruise w/the wife for our 10th Anniversary, she got it for me as a suprise, Whoooo Hoooo!!! Will be leaving Sunday early am, and be gone for a week, I promise It will be back to Angel as usual, Thank you all for your concerns and understanding, GOD speed you ALL!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Going on a Cruise w/the wife for our 10th Anniversary, she got it for me as a suprise, Whoooo Hoooo!!!

Enjoy the cruise, Arch and congratulations on the anniversary.

Posted by: Scarface30

no worries Arch, enjoy yourself and the cruise! you'll have a blast and happy anniversary!

Posted by: Burner02

Hiya Archie!
Have a great Anniversary AND cruise!
we're gonna need to see pics afterward!

Posted by: Pylon

Have a great time Archie!

Posted by: b_reed23

have fun

Posted by: katt

Have a GREAT time!! Fill us in w/pic's and stories when you get back

Posted by: Archangel

Hello ALL, sorry been away (I know that seems to be the norm for me now) Had a GREAT cruise and 10 year Anniversary, didn't get many pics so we'll see!!! But I have been w/o still and will start a new journal next week ( this journal has been filled w/ bad news for me, so I'm starting NEW come next monday!!!

The latest, please forgive if I bore you, or ramble, just gotta get this off my chest and someone other that my wife too, LOL!!!

Those of you who know me, know my situation w/my Dad and Step-mom, we havn't seen eye to eye in YEARS, We have found out that she has cancer now, and it has not really affected me one way or the other (I know that sounds mean and careless, but I do not mean for it to, those who know my story will hopefully understand) It has made me come to grips w/ my anger and hurt towards her, and I feel its about time to grow up on my end and LET IT GO!!! I need to be a better person, and I shall, as long as my Family is treated right (my wife and daughter) then I will be ok, please don't judge me by my coldness, you would understand if your family was shunned for years because you where the "step"son, but I am willing to turn the other cheek for now, ALOT of my prayers will hopefully see me and mine through this one!!!

Again, sorry for rambling, and I look forward to the new and improved Angels journal coming atcha live next week, LOL!!!

Posted by: Burner02

welcome home!
Arch...you have nothing to appologise for. You are the bigger man for putting aside painful history and try to make ammends with your step-mom...
You are a source of inspiration for us all here and a friend. Nobody cold ever think ill of you.

So...archie will begin smiting again come Monday! WAHOO! Those evil iron plates stand no chance with you!

Posted by: Brutus_G

I don't think its cold in fact you are probably the most caring and considerate person on this forum you always are there when needed and always have such a good upbeat approach. Sometimes shit happens dont worry.

Posted by: katt

Good to see you back Arch... I can totally sympathize with you on the stepmom.. I have a family member that is "disfuctional" and it used to really bother me alot... now it's just "get over it" and move on..

One of lifes many "chapters" that he tests you on... that's the way I see it.

Posted by: Scarface30

howdy Arch!

sorry to hear that man, but don't worry you are not taken for a "cold" person - by a long shot!

keep your head up, and hopefully things will work out for you!

Posted by: Duncans Donuts

Your strength is very, very impressive.

Posted by: b_reed23

no need to apologize Arch...my family is SO very dysfunctional, and I haven't talked to most of them for over 10yrs...and you know what? I've been a much happier person since I let it all go...more at peace. I can sympathize with what your going through! Also...it is so good to have you back!

Posted by: Triple Threat

Glad to see you're back, Arch. I'm sure that you'll make the right decisions, you always seem to do so. Do what you have to do and don't second guess it. Good luck.

Posted by: DeadBolt

Archi first glad you enjoyed the cruise you deserve it and many more fine sir!

And you are the better person I remember you talking about the situation and pardon my french thats just fucked up what happened and not called for. I dont know if I could be as good a person as you...you truelly are a needle in a hay stack when it comes to good souls! I bow down to you and what you are capable of and you deserve the world my friend. Be good keep your head up, heart light, and you will do the right thing in the end. I'm glad to see you are moving on in your life and being the better person! She may never see it but others will and more importantly you yourself will see it deep inside of you and you will be able to live a better and healthier life!

Be good and I will be looking for the new journal after this weekend!

Posted by: katt

Lets get this journal back to the brighter side....

We want to see vaca pictures!!!!!!

Posted by: DeadBolt

I want naked pics of good lookin girls!!

And arch if you post a pic of you in a bikini I'm sending PY to kick your ass!

Posted by: JerseyDevil

Glad to see you back Arch! Yes, I remember how they treated you and your family. You have every right to feel bitter. You ARE the bigger person, both spiritually and physically

Time to hit the weights!

Posted by: Burner02

It's Smitin' Time!

Posted by: Double D

Ramble all you want Archie. This is your journal. Hope everything gets better. Just keep the faith and dont let bad words coherse things otherwise. Take care buddy!

Posted by: WantItBad

what happened to arch?

Posted by: Triple Threat

Posted by: b_reed23

Merry Christmas Archy...wherever you are!!

Posted by: Witchblade

Merry christmas! I hope things are going well (considering) with the family.

Posted by: JerseyDevil

Godspeed Arch. Hope you and the family are well. Merry Christmas!

Posted by: Archangel

Thank you all for being supportive and understanding, sorry havn't been able to get on, extremely hectic here!!!
My stepmom has went through several types of medication and had been allergic to almost all of them, well finally the right one came along and she has finally got her protein levels in her blood to zero (where they should be) and will be going friday to set up her stem cell transplant, so hopefully she will get that going soon!!!

Hope everyone had a Fantastic Christmas, GODspeed you all!!!

Hope to be back on if all goes well friday!!!

Posted by: JerseyDevil

Great to hear from you!

Your stepmom is in my prayers.

I just lost my Mom to cancer... and I can barely talk about it.

Posted by: Archangel

Brother JD, thank you and my heart hurts for you, you are in my prayers as well my Friend!!!

Posted by: Pylon

Good to hear from you Archie! Sounds like things are on the upswing. Hope she keeps improving!

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