High Intensity Freak [Forum Archive]

-->

Pages: 1 2

High Intensity Freak

(Click here to view the original thread with full colors/images)

Posted by: Archangel

Didn't post yesterday, hectic day, so here it is!!!

5-5-08
CHEST/BACK
Pre-Exhaust
RC=4/x/4/x

CHEST
Pec Dec
75x15 warmup
100x10 warmup
150x5 warmup
170x7

Immediatly to :
Incline Nautilus Press (Wheel Loaded)
200x5
r/p
200x2
r/p
200x1 + 1 Forced + 1 Negative

Immediatly to :
Matrix Chest Press
200x4
r/p
200x2 + 1 Forced
r/p
200x1 + 1 Forced + 1 Negative

CHEST DONE!!!

BACK
Pullovers
75x15 warmup
125x10 warmup
150x5 warmup
170x8

Immediatly to :
Matrix CG Pulldowns
200x5
r/p
200x2
r/p
200x1 + 1 Forced Rep + 1 Negative

Immediatly to :
Matrix Seated Rows
200x5
r/p
200x2 + 1 Forced Rep
r/p
200x1 + 1 Forced Rep + 1 Negative

BACK DONE!!!

Total time : @ 14 Minutes, LOL!!!

I know the #'s look light, but Honestly try a 4 count negative, no pause and a 4 count positive w/no pause, there is NO momentum to be found anywhere, and it truelly HITs you hard!!!

Today 5/6/08

CARDIO
Precor AFM
30 Minutes
Interval Training

Treadmill
20 Minutes
Brisk Pace

Posted by: katt

Looks good Arch.... and thanks to you TOH is doing r/p in our workouts as well....

But, I gotta admit... I really like them!!

Posted by: Brutus_G

Four count negatives are no fun ,but they work you hard. As for your "light" numbers your full of it my friend nothing is light about that workout.

Posted by: nadirmg

holy crud.. 14 minutes? you must have been flying through it! gets the heart pumpin' yeah?

Posted by: b_reed23

14m is nothin for Sir Archy the Smiter!!

Posted by: the other half

Quote:

Originally Posted by katt

Looks good Arch.... and thanks to you TOH is doing r/p in our workouts as well....

But, I gotta admit... I really like them!!

give it a few more days, and we will see if we can even move.

Quote:

Originally Posted by nadirmg

holy crud.. 14 minutes? you must have been flying through it! gets the heart pumpin' yeah?

14 min. holy sheet!!!!! i take longer stretching, using the bathroom and getting my mp3 player hooked up.

thats why you are the "H I F"!!!!!!!!

Posted by: b_reed23

Posted by: Archangel

Quote:

Originally Posted by katt

Looks good Arch.... and thanks to you TOH is doing r/p in our workouts as well....

But, I gotta admit... I really like them!!

Thank you and Awesome, you guys are doing fantastic!!!

Quote:

Originally Posted by Brutus_G

Four count negatives are no fun ,but they work you hard. As for your "light" numbers your full of it my friend nothing is light about that workout.

Thank you for the kind words Brother Brutus!!! I love the 4 counts, they really WORK you and there is NO momentum used, ALL muscle!!!

Quote:

Originally Posted by nadirmg

holy crud.. 14 minutes? you must have been flying through it! gets the heart pumpin' yeah?

Oh yes, my heart was pumping like CRAZY!!! Almost lost my days worth of food in the trash can a couple of times!!!

Quote:

Originally Posted by b_reed23

14m is nothin for Sir Archy the Smiter!!

Thank you Sister Billie!!!

Quote:

Originally Posted by the other half

give it a few more days, and we will see if we can even move.

14 min. holy sheet!!!!! i take longer stretching, using the bathroom and getting my mp3 player hooked up.

thats why you are the "H I F"!!!!!!!!

I appreciate those words of encouragement my Friend!!! How are you guys liking the r/p's???

Quote:

Originally Posted by b_reed23

To ALL you Mothers, I apologize that I missed posting it, and I hope you had a GREAT Mothers Day!!!

Posted by: Archangel

5-12-08

BACK/CHEST

RC=4/x/4/x

BACK
Rack Deads (Pins at mid-shin level)
135x20 warmup
225x15 warmup
315x5 warmup
405x1 warmup
425x8

Hammer Strength Pulldowns
270x10 + 1 Forced rep
r/p
270x1 + 1 Forced rep
r/p
270x1 + 1 Forced rep + 1 Negative

Hammer Strength Seated Rows
270x11
r/p
270x1 + 2 Forced reps
r/p
270x2 Forced reps + 1 Negative

CHEST
Flat BB Bench
135x15 warmup
185x10 warmup
225x5 warmup
235x1 warmup
250x9
r/p
250x1 + 1 Forced rep
r/p
250x1 Forced rep + 1 negative

Hammer Strength Incline Press
180x11
r/p
180x2 + 1 Forced rep
r/p
180x1 Forced rep + 1 Negative

Parallel Bar Dips
BWx11

CARDIO
Elliptical
Level 10
25 Minutes

I have to tell ya, the 8 count reps are a pain!!! There is NO momentum to be found, you feel like you have another one or even two reps in ya and it just LEAVES, I have started experiencing for the first time the muscles actually refusing to fire and contract, Ahhhhhhhhh, Good Stuff!!!

Posted by: katt

I agree Arch.. good stuff there.... good stuff

Posted by: Brutus_G

I dont do the whole 4 sec negative thing ,but have you noticed any immediate results in muscle gain?

Posted by: Archangel

Quote:

Originally Posted by katt

I agree Arch.. good stuff there.... good stuff

Thank you Sister Katt!!!

Quote:

Originally Posted by Brutus_G

I dont do the whole 4 sec negative thing ,but have you noticed any immediate results in muscle gain?

Oh my Friend, you should!!! I have noticed a more "Fuller" effect, if thats what you mean???

Yesterday
5-13-08
Cardio
45 Minutes
Precor
Intervals

Posted by: Archangel

Today
5-14-08

LEGS/ABS

RC=4/x/4/x

Squats (ATF)
135x20 warmup
225x10 warmup
315x5 warmup
375x9

Leg Press
180x20 warmup
360x10 warmup
540x5 warmup
740x13
r/p
740x4
r/p
740x3

Seated Leg Curls
285x14
r/p
285x3
r/p
285x1 + 1 Forced + 1 Negative

Standing Calve Raises
300x14
r/p
300x4
r/p
300x1 + 1 Forced + 1 Hold

ABS
Nitro Abs
200x8
r/p
200x3
r/p
200x2

Treadmill
Brisk Pace
20 Minutes

Warmed up in a superset style fashion w/the Squats and Leg Press, then went into the Work Sets!!! Dissapointed in the Squats today, will re-group and HIT it better next time!!!

Posted by: Brutus_G

Nitro abs lol sounds like a supplement to me. Maybe you should give widow makers a shot Archie.

Posted by: nadirmg

you warmed up with my PR from today's workout.
btw, i'm curious what 1 forced means... is it a rep that you mentally make yourself do or.. what...

Posted by: b_reed23

Hi Arch! Just curious....since your comp isn't any time soon, what does your diet look like until then?? Just wondered if you had considered a mini bulk to help make the muscles fill out

How about a day's worth of food to give us an idea of what's going on in Archy's Kitchen??

Posted by: the other half

whos great idea was it for a lifting program like this anyways.

like nad said, makes me feel really good that my max squat is 10 lbs. lighter than your last warmup set.
hey on the leg press do you have you feet high or low?

Posted by: Archangel

Quote:

Originally Posted by Brutus_G

Nitro abs lol sounds like a supplement to me. Maybe you should give widow makers a shot Archie.

It does doesn't it, LOL!!! We are, gonna drop the weight and after we HIT 20, up the weight by like 5% or somethin!!!

Quote:

Originally Posted by nadirmg

you warmed up with my PR from today's workout.
btw, i'm curious what 1 forced means... is it a rep that you mentally make yourself do or.. what...

Your doin Great my Friend, don't you dare sell yourself short!!!

A forced rep is a rep in which I cannot do it alone, but my partner ONLY helps enough to keep the bar moving in the right direction, sometimes the rep can take like 10 seconds, it is a Awesome technique IF used right!!!

Quote:

Originally Posted by b_reed23

Hi Arch! Just curious....since your comp isn't any time soon, what does your diet look like until then?? Just wondered if you had considered a mini bulk to help make the muscles fill out

How about a day's worth of food to give us an idea of what's going on in Archy's Kitchen??

SHHHHHHHHH, my diet is about as boring as watching paint peel!!! It is actually still very clean, My carbs are from whole grains, mostly. Brown rice, Grits, Oatmeal, sweet potatoes, stuff like that!!! My split though would probably make you say "WHAT"??? I am currently doing a 55-60% Carbs, 30-35% Protein, and 10% Fats!!!

Quote:

Originally Posted by the other half

whos great idea was it for a lifting program like this anyways.

like nad said, makes me feel really good that my max squat is 10 lbs. lighter than your last warmup set.
hey on the leg press do you have you feet high or low?

But its Awesome isn't it!!! Hey, the same thing goes for you my Friend, your doing a Great job imo!!! Doing what we do is not fun (Well in a way it is) but it's NOT easy, thats why we are different than most people!!! Keep doing it my Friend, my hats off to ALL of you!!!
My feet are in the upper half of the platform, I'm 6'2" so anything lower would really hurt my knees, but I do alternate wide with narrow placement each mini set!!!

Posted by: Archangel

Today
5-16-08

DELTS/BICEPS/TRICEPS

RC=4/x/4/x

DELTS
Seated OH DB Presses
35x15 warmup
55x10 warmup
75x5 warmup
105x7 PR
r/p
105x2
r/p
105x1 Forced rep

Cybex Laterals
110x10
r/p
110x3
r/p
110x2

BICEPS
Standing DB Curls (Elbows in, Arms out, from overhead would look like a V)
25x10 warmup
35x5 warmup
40x7
r/p
40x2
r/p
40x1 + 1 Hammer Curl (each side)

TRICEPS
Close Grip Presses
245x7
r/p
245x2
r/p
245x1 + 1 Forced rep + 1 Negative

BICEPS
BB Preacher Curls(Elbows in, Hands out)
90x7
r/p
90x2 + 1 Forced
r/p
90x1 + 1 Negative

TRICEPS
Overhead Extensions
Plate#10x9
r/p
Plate#10x3 + 1 Forced rep
r/p
Plate#10x2 + 1 Forced rep

Cardio
Precor ADT Machine
25 Minutes
Intervals
Levels 2/5

All in all, pretty happy w/todays w/o!!! The DB Presses where HARD, really had to focus and push through, I wanted to stop at 5 but my partner pushed me past the mental barrier, Incredible spotter and Friend!!!

Posted by: Archangel

Posted a few pics in my gallery, the ones in the grey shirt where from about 2 weeks ago, maybe more, the ones in the black shirt are from today!!! I have a LONG way to go!!!

Posted by: lucifuge

Your workouts are about as intimidating as KelJu's....
damned good work Arch... (just like TOH and Nadir, you're squat warmups smoke out my work sets, quite humbling)

Posted by: AKIRA

This is a biculiar workout I must say, but there are some impressive numbers in there.

1 set of most workouts huh? Do you get sore? Do you skyrocket in strength?

Posted by: b_reed23

Holy Crap Archy...what can I say about that workout...I'm speechless!!

I'm no surprised by your macros...DB did this a while back, and he liked the energy from it

Posted by: Archangel

Quote:

Originally Posted by lucifuge

Your workouts are about as intimidating as KelJu's....
damned good work Arch... (just like TOH and Nadir, you're squat warmups smoke out my work sets, quite humbling)

I thank you BRother Lucifuge, appreciate the encouragement!!!

Quote:

Originally Posted by AKIRA

This is a biculiar workout I must say, but there are some impressive numbers in there.

1 set of most workouts huh? Do you get sore? Do you skyrocket in strength?

Thank you too!!! Oh yes, I get extremely sore, and the strength seems to come faster than size most of the time!!!

Quote:

Originally Posted by b_reed23

Holy Crap Archy...what can I say about that workout...I'm speechless!!

I'm no surprised by your macros...DB did this a while back, and he liked the energy from it

Thank you Sister Billie, appreciate that!!! The energy is good, I'll tell ya that!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

my diet is about as boring as watching paint peel!!! It is actually still very clean, My carbs are from whole grains, mostly. Brown rice, Grits, Oatmeal, sweet potatoes, stuff like that!!! My split though would probably make you say "WHAT"??? I am currently doing a 55-60% Carbs, 30-35% Protein, and 10% Fats!!!

If I did those macros, I'd give the Pillsbury dough boy a run for the money. How often do you get to eat pizza?

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

If I did those macros, I'd give the Pillsbury dough boy a run for the money. How often do you get to eat pizza?

I hear ya my Friend!!! I do NOT eat pizza

, I do miss it, but the only way I can eat the macros in that way is by eating clean ya know!!! I have a long way to go so I do not want to burn myself out, I'm like 23 weeks out as of yesterday, so we'll see how it goes!!!

Today
5-18-08
Cardio
45 Minutes
Precor ADT
Intervals
Levels 3-5

Suana
Whirlpool
Pool

GOOD TIMES!!!

Going Ridin today, beautiful weather so it's time to Ride the wind!!! GOD speed you ALL!!!

Posted by: b_reed23

Nice cardio work Arch!! Do you Refeed occassionally?

Posted by: Brutus_G

Great work on the OHP man i saw the 105 and i was like so then i saw the DB and was like FUCK YEAH!

Posted by: DeadBolt

The title says it all you FREAK!

LOL steller workouts man and awsome pics! You look alot leaner then the last pics I saw and you were still moving impressive numbers. Looks like your doing something right!!

Posted by: the other half

23 weeks out, so what is your weight now and how low do you need to get to?

Posted by: Archangel

Quote:

Originally Posted by b_reed23

Nice cardio work Arch!! Do you Refeed occassionally?

Thank you sister Billie!!! No I don't really need to with the macros I have, but will be changing that around, as well as the routine LOL, you know me!!!

Quote:

Originally Posted by Brutus_G

Great work on the OHP man i saw the 105 and i was like so then i saw the DB and was like FUCK YEAH!

LOL, Thank you my Friend, appreciate the encouragement!!!

Quote:

Originally Posted by DeadBolt

The title says it all you FREAK!

LOL steller workouts man and awsome pics! You look alot leaner then the last pics I saw and you were still moving impressive numbers. Looks like your doing something right!!

Thats me, Da Freak, LOL!!! Thank you very much for the positive feedback, I'm trying to not embarass myself this time, hopefully Brother Pylon will be able to make it, I WON'T dissapoint!!!

Quote:

Originally Posted by the other half

23 weeks out, so what is your weight now and how low do you need to get to?

Yes Sir, 22 weeks out tomorrow as a matter of fact, just found out it (The Date) has been finalized, OCT. 25th!!! I weight right now about 242, but thats about to change, as I want to be around 205-208 for my show!!!

Posted by: Archangel

Ok, took the rest of the week of from training, felt incredibly overtrained and starting to have an ongoing occurence that bothered me, muscles REFUSING to fire!!! No matter what I would do they just wouldn't fire and talk about FAILING, oh man!!!

So my partner and I have come up with a new routine, a combination of Mentzers HD and Our own Hybrid twist using r/p as well!!! This is a basic breakdown of it:

2 workout days a week (Monday and Thursday) with weights!!!
3 seperate routines (1-Chest/Back, 2-Legs/Abs, 3-Delts/Biceps/Triceps)
Each routine will have an alternate using pre-exhaust techniques!!!

Ex:
Week 1
Mon - Chest/Back (r/p)
Tue - Cardio
Wed - Cardio
Thu - Legs/Abs (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 2
Mon - Delts/Biceps/Triceps (r/p)
Tue - Cardio
Wed - Cardio
Thu - Chest/Back (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 3
Mon - Legs/Abs (r/p)
Tue - Cardio
Wed - Cardio
Thu - Delts/Biceps/Triceps (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 4
Mon - (Repeat with week 1 workout)
(p/e) = Pre-Exhaust
(r/p) = Rest-Pause

This might not look like much, but I will be pushing above and beyond!!!
All rep Cadence will be 4/x/4/x!!!
Also, will be doing rest/pause during the pre-exhaust w/o's too, only these will be the r/p the way Mentzer applied them in his HD routine!!! This is going to be an Intensity Filled FUNRIDE!!!

Hope ALL have a GREAT weekend!!!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Posted a few pics in my gallery, the ones in the grey shirt where from about 2 weeks ago, maybe more, the ones in the black shirt are from today!!! I have a LONG way to go!!!

LOL you post up pics with a shirt on man how we supposed to see the changes your making?

Posted by: Brutus_G

I like HIT and i go to failure on every set ,but man maybe you should try to back off the RP just for a week every 4 weeks so that your body can recover.

Posted by: Archangel

All those things have been taken into consideration Brother Brutus!!! Thank you for the input my Friend!!! Really looking forward to the new routine, starting tomorrow!!!

Today
Cardio
Precor
45 Minutes
Interval Training

Sauna
Whirlpool
Swimming pool

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

All those things have been taken into consideration Brother Brutus!!! Thank you for the input my Friend!!! Really looking forward to the new routine, starting tomorrow!!!

Today
Cardio
Precor
45 Minutes
Interval Training

Sauna
Whirlpool
Swimming pool

Well then i know youll excell at it and whoop some ass at the comp.

Posted by: b_reed23

I am SO jealous that you have a sauna and a pool at your gym!!!!

Posted by: thewicked

smart bro taking a week off.. sometimes your body just needs it no matter how much you hate the idea of taking the time off. Once your CNS gets a break and your body fully recovers. You're going to go in there and tear that place right the fuck up!

I would do what's called a "deload" or light week every 6-8 weeks now just to give myself a break in the gym and let my body recover without taking complete time off. If you feel like hammered shit though all the time no matter what you do.. be smart and take a week off like you did.

your new splits looking solid too!

KEEP IT UP MAN! Can't wait to see what you come up with here in teh coming months!

Posted by: Archangel

Quote:

Originally Posted by Brutus_G

Well then i know youll excell at it and whoop some ass at the comp.

Your encouragement means ALOT to me my Friend, Thank you!!!

Quote:

Originally Posted by b_reed23

I am SO jealous that you have a sauna and a pool at your gym!!!!

They are a MUST when it comes to recovery AND relaxation!!!

Quote:

Originally Posted by thewicked

smart bro taking a week off.. sometimes your body just needs it no matter how much you hate the idea of taking the time off. Once your CNS gets a break and your body fully recovers. You're going to go in there and tear that place right the fuck up!

I would do what's called a "deload" or light week every 6-8 weeks now just to give myself a break in the gym and let my body recover without taking complete time off. If you feel like hammered shit though all the time no matter what you do.. be smart and take a week off like you did.

your new splits looking solid too!

KEEP IT UP MAN! Can't wait to see what you come up with here in teh coming months!

I hear ya, and Thank you for the advice and support Brother Wicked!!! I've tried to deload before and I always get caught up in going extreme, LOL!!! However I felt like a needed to take complete time off like you said, I just felt whooped!!! Will be starting back up thursday I'm hoping, my partner is nursing a sore back right now!!!

Hope all had a Great weekend!!!

Posted by: the other half

good luck with the new program, dont worry we wont start up on it till we get feed back from you as to how much it kicks your ass.

so you are taking a week off? that is good, we are actually really looking forward to our trip so that we can have a break from work, dogs, and the gym. the fisrt couple of days wont be bad, but after 3 or 4 days off, i start to feel guilty, and then after 8 or 9 the guilt has gone, and we have a hard time starting up agian.

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Your encouragement means ALOT to me my Friend, Thank you!!!

Hope all had a Great weekend!!!

We push each other to be great that is what makes us the best everyone on here is a warrior.

I had a good one hope yours rocked to brother Archie!

Posted by: DeadBolt

new program looks really solid...i can't wait to follow your progress along!

Posted by: SamEaston

Program looking really well thought out as always Arch! Your update pics are tremendous too, looking really good in those.

I can't believe you'll be over 200lb at your competition weight, that is amazing! I hope you'll take your t-shirt off for those pictures!

Posted by: Archangel

Quote:

Originally Posted by the other half

good luck with the new program, dont worry we wont start up on it till we get feed back from you as to how much it kicks your ass.

so you are taking a week off? that is good, we are actually really looking forward to our trip so that we can have a break from work, dogs, and the gym. the fisrt couple of days wont be bad, but after 3 or 4 days off, i start to feel guilty, and then after 8 or 9 the guilt has gone, and we have a hard time starting up agian.

Thank you BRother Half!!! LOL, your more than welcome to do it my Friend, todays w/o had me yacking in the trash can!!!

Quote:

Originally Posted by Brutus_G

We push each other to be great that is what makes us the best everyone on here is a warrior.

I had a good one hope yours rocked to brother Archie!

Thank you Brother Brutus, mine was Great too!!!

Quote:

Originally Posted by DeadBolt

new program looks really solid...i can't wait to follow your progress along!

I honestly can't wait either, LOL!!!

Quote:

Originally Posted by SamEaston

Program looking really well thought out as always Arch! Your update pics are tremendous too, looking really good in those.

I can't believe you'll be over 200lb at your competition weight, that is amazing! I hope you'll take your t-shirt off for those pictures!

Thank you Sister Sam!!! Oh yes, over 200, LOL!!! Ummmm, DEFINATLY have no shirt on, LOL!!!

Posted by: Archangel

Today 5-29-08

Delts/Biceps/Triceps
Pre-Exhaust routine
RC=4/1/4/1

5 Minute Warmup
Stationary Bike

DELTS
15x10 side laterals warmup
15x10 front laterals warmup
15x10 rear laterals warmup
Side Laterals ss w/ Rear Laterals
Side Laterals (p/e)
30x7
immediatly to:

DB Bent Over Rear Laterals
25x5
r/p
25x2
r/p
25x2

BICEPS
Preacher Curls ss w/ Standing BB Curls
Preacher Curls (p/e)
45x10 warmup
70x5 warmup
100x5
immediatly to:

Standing BB Curls
80x3
r/p
80x1
r/p
80x1 + 1 Cheat Curl w/Slow Negative

TRICEPS
Rope Pushdowns ss w/ Machine Dips
Rope Pushdowns (p/e)
Plate#7x7
immediatly to:

Machine Dips
230x4
r/p
230x2
r/p
230x2

Total w/o time : 7 Minutes

Walked on Treadmill for 25 Minutes after
Brisk pace
Inc=3
Spd=3.5

I know it doesn't look like much, but the 10 count RC of each rep was BRUTAL!!! I HIGHLY recomend it!!!

Posted by: Brutus_G

7 mins? That shit is crazy man! You intense SOB.

Posted by: katt

uh, yeah... 7 minutes

dang Arch!

Posted by: Stewart20

Hey Arch, I've got a question for you. I'm curious as to why you like to use the slow rep cadence on all your exercises. I am sure you have read a lot on the subject, and a lot of research says that there may be benefits to doing a slow negative, but I feel the slow positive just limits the amount of weight you can use on an exercise. Now, I am NOT advocating slamming weights up and down without control, but I think you could do just as well with a nice tempo of lowering and raising the weights under complete control. I mean personally, if I had the choice of bench pressing 250 pounds with your rep speed or 300 pounds with just a controlled motion, I would opt for the 300, but that's just me

so tell me, tell me, why do you do it?

Posted by: SamEaston

Quote:

Originally Posted by Archangel

Total w/o time : 7 Minutes

Em ..... You're nuts. You know that don't you??

Posted by: Archangel

Quote:

Originally Posted by Brutus_G

7 mins? That shit is crazy man! You intense SOB.

I was slackin!!! I love those kind of w/o's, REALLY tests your Mental strength as well!!!

Quote:

Originally Posted by katt

uh, yeah... 7 minutes

dang Arch!

Short and to the point!!!

Quote:

Originally Posted by Stewart20

Hey Arch, I've got a question for you. I'm curious as to why you like to use the slow rep cadence on all your exercises. I am sure you have read a lot on the subject, and a lot of research says that there may be benefits to doing a slow negative, but I feel the slow positive just limits the amount of weight you can use on an exercise. Now, I am NOT advocating slamming weights up and down without control, but I think you could do just as well with a nice tempo of lowering and raising the weights under complete control. I mean personally, if I had the choice of bench pressing 250 pounds with your rep speed or 300 pounds with just a controlled motion, I would opt for the 300, but that's just me

so tell me, tell me, why do you do it?

Good question, I am a firm believer in time under tension, and TOTAL Muscular failure, there are 3 aspects to a muscle, Positive strength, Negative strength, and the Hold or Static control of a muscle, I believe if you cannot hold a weight in the contracted position for at least a 1 or 2 count, then the muscle didn't lift it, momentum did, am I making sense??? I go for Total time under tension, and try to destroy ALL aspects of a muscle, not just 1 or 2 so I "Hopefully" work the muscle over completely!!! i hear ya, I see your point and it truelly makes sense to me as well, I just really enjoy the slower tempo, it assures NO momentum and really helps in the injury free catagory as well!!! Hope I helped and made sense Brother 20!!!

Quote:

Originally Posted by SamEaston

Em ..... You're nuts. You know that don't you??

I'm hoping no-one else notices!!!

Posted by: Archangel

Yesterdays w/o
6-2-08

BACK/CHEST

RC=4/2/4/2

BACK
Seated Rows
90x15 warmup
180x10 warmup
270x5 warmup
320x5
r/p
320x1
r/p
320x1 + 1 Negative

Nautilus Pullovers
180x5
r/p
180x2
r/p
180x1 + 1 Negative

Rack Deads (Pins just lower than mid shin level)
405x9

CHEST
Flat BB Bench
135x15 warmup
185x10 warmup
225x5 warmup
275x4
r/p
275x1
r/p
275x1 Forced Rep + 1 Negative

Incline DB Press (Concentrating on Stretch)
80x7
r/p
80x2
r/p
80x1

Parallel Bar Dips
BWx6 + 2 Negatives

THats it!!! I know the #'s arent there, but this DESTROYED my muscles!!! A 12 count rep is Brutal, I suggest anyone wanting to shake it up to give 'em a try!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

A 12 count rep is Brutal, I suggest anyone wanting to shake it up to give 'em a try!!!

I'll take your word for it.

Posted by: Brutus_G

That slow 12 count rep must of been brutal on the deads and bench! Numbers dont mean much to a bodybuilder if he's not sore.

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

I'll take your word for it.

ill second that LMAO!

Great workout mike!

Posted by: b_reed23

whoa....12 count??

I may be switching back to HIT soon Archy...I miss it!! I need to get my life in order first though...working 2 jobs and trying to move into a house sucks!!!!!

(Click here to view the original thread with full colors/images)

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40