Archangel

Ok, have thought about it some more, what do you all think???

Week 1
Monday-Upper Pull
Back
Rack Deads
Pullovers
Hi-Rows
Dips
optional - Abs

Friday-Lower
Legs
Squats
Extensions
Leg Curls
Toe Presses
optional - Abs

Week 2
Monday-Upper Push
Chest
Incline Bench
Flyes
CG Bench Press
Pullups
optional - Abs

Friday
Same as above

Don't forget I'm using CG Pullups as a bicep exercise and Dips as a tricep exercise on the opposite days, my thinking is to keep those muscles fresh and possibly improve on these exercises, not to mention the extra trickle effect for the other bodyparts!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Burner02

awesome! so....how long are these workouts?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

WantItBad

65 seconds with over lap in excersises

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Triple Threat

Push/Pull/Legs is one of the schemes I use, although I workout a little more frequently than what you will be doing.

With the amount of time off between workouts, I think that you can get away with the bicep/tricep switch.

Archangel

@10 minutes



You people and your frequency

Thats where I stand right now, gonna see if I change it before next week

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Burner02

you been taking after stewarts plan of daily routine changes?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

JerseyDevil

Love the selection. How many warm up sets/reps?

Archangel

One things for sure with The Angelman, and that's......

"Nothin' is for sure"!!!

Going with a fullbody routine 3x/week using 2 alternating routines!!!

A
Squats
Pullups
Incline Bench
Shoulder Press
Preacher Curls
Overhead Extensions

B
Leg Press
Hi-Rows
Dips
Laterals
DB Hammer Curls
Close-Grip Bench Press

There you have it......

Critiques or comments welcomed!!!

GOD Speed you ALL!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Double D

Are you going to do different variants for each exercises? Like for instance squat are you going to do back squats, then the next time hack squats, then the next time split squats......etc?

Archangel

Not going to do a variation, will be plain and stripped down, what you see is what you get so to speak!!! Will be one ALL out set, no extra or forced reps, will do each set till another rep just cant be done, then move on!!! Also will be upping the cardio as well (Will be jumping rope on off days) The next 6 weeks (starting on Monday of next week) will be a maintanance (Muscle) phase while cutting!!!

With the exception of wednesday the 28th, will skip my workout due to plans already made!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

JerseyDevil

I LIKE it! I have been moving closer to full body workouts and less time in the gym, and your selection is appealing to me. I do like doing more warm up sets, but some of that is to warm up my arthritic elbows. You probably already do, but can you list your warm up sets and indicate that, as well?

Gee, can Jersey be a HIT convert? I will be following Arch.

Stewart14

touche

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

if it's one set per exercise, then I think you should be ok with all those exercises each day. I would switch the shoulder press and the laterals though, incline bench is pretty close to shoulder press, so maybe switch that up.

Also, i think you should add in more back work to be honest. I think the back can take a lot of exercises, so maybe do a pullup and row variation on each day.

I know you are doing this with the bodybuilding angle in mind, but I think you can do this much more effectively by eliminating some of the exercises and just adding, dare I say it, more sets of each. Like a squat, bench variation, row variation on day one, and a deadlift variation, overhead press, and pullup on day two.

Or, ever given any thought to DC training? That would be right up your alley archie

http://futuretrainer.blogspot.com/ --My new blog!!

Archangel

Oh believe me my Friend, I warmup EVERYTIME, I just don't post that, but will gladly post up what I do for you my Friend!!!

I usually do The big movers of that day, depending on the routine, but since it's a fullbody for a while, I will pick "The Big 3" and do 3 warmup sets each, something like this:
Fast pace to get the body AND mind ready for destruction LoL!!!
Squats 1x10,1x6,1x2
Hi-Rows 1x8,1x4,1x2
Pec Dec 1x8,1x4,1x2
Rotator Cuff work 1x20 (LIGHT DB's, only the 5#DB)

I do the Squat, then immediatly to the Back, then to the Chest, I go as fast as I can between the 3, with no rest as soon as I finish each its on to the next one, I go really slow with the reps, i warmup the joints REAL good this way, then when I'm done with each go around, my partner and I reload and I go again, then when I'm done with the big 3 warmups, I do a set of Cuff work, then I wait a couple of minutes, then go to WORK!!! Hope that helps, and would LOVE to have ya on the HIT Train my Friend!!!




Good points my Friend, I'm really not approaching this to grow, but more as a maintanance program to strip away some bodyfat!!! I thought about switching the presses with laterals, but the presses and dips in the same workout, really kill my shoulder, so we will see!!!

I have done the DC training, and I liked it ALOT, but going a different route this go around, so thats why I think I will be ok, we'll see, I just might not be able to complete this, just an experiment I'm trying!!!

Yes, it is only 1 set per exercise!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

JerseyDevil

Thanks Arch! That is helpful.

I like DC training as well. imo, it must be cycled in and out, too intense as a regular routine. In Pfunk's program, which I liked, but felt even the 'low volume' workouts where too high volume, his weeks 9-12 included that type of wo.

Burner02

How do you like the jump roping? I brought one with me...just get bored real quick with it...oh..and not that coordinated with it yet...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Archangel

Glad its helpful, sometimes I feel like I ramble on LoL!!!
I agree with you my Friend, WE as a whole have to find out what works best for us, and for me it's HIT, For others it's Volume, as long as we are doing it, it's right, right??? You always seem to split your routines up very nice imo, if ya want on the HIT train my Friend, there is ALWAYS room!!!


LOVE it my Friend!!! One of the best exercises imo it's the equivalent of swimming on land!!! Really, you get bored??? Try switchin it up, double jump for 30 seconds, then back to normal, or running while jumping, or do what I mostly do........... Daydream!!!



Today 10.26.09

RC=5/1/explode/1

Flex Leg Press
465x13

Hi-Rows
165x10

Dips
BW+60x9

Flex Laterals
140x7

Standing DB Hammer Curls
45x6 (together) + 2 Singles each arm

Close Grip, Reverse Grip Bench Press
205x9

Done...................

Walk on treadmill
10 minutes
4.0 Incline
4.0 Speed

Comments or Critiques are more than welcomed!!!

GOD Speed everyone!!!
460x13

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Triple Threat

That's one thing I could never do. I think I can get 1 rep.

yellowmoomba

Good luck with HIT. I made good strength gains on it for about 5 - 6 weeks. The hard part was only lifting for about 20 minutes (being a gym rat I wanted to do more).

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

I would change the order to ....

Squat
Shoulder Press
Pullups
Incline Bench
Weighted Chins (replace Preachers)
Overhead Extentions

Just my $0.02

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Archangel

Hello everyone, hope ALL is well with you ALL!!!

Doing a different routine (Suprise LoL)

Alternating 2 routines on a M,W,F schedule,
1 ALL out set
3 Movements per workout
Rep Cadence is 6/pause/explode/2
Rep Range :
Legs=15 reps, then will increase weight
Back=12 reps, then will increase weight
Chest=10 reps, then will increase weight
20 minutes of cardio afterwards

A
Squats
Pullups
Dips

B
Leg Press
Hi-Rows ( similar to Dorian Yates's Rows)
Incline Bench

Today
11.4
B
Leg Press (Flex)
470x13

Hi-Rows (Underhand grip)
170x10

Incline Bench
215x12

Elliptical
20 minutes
level 6

Comments or Critiques always welcomed!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Triple Threat

Short and sweet, eh Arch?

Archangel

Thats me!!!

Skipping the accessory work for a while, Get stronger on the Big 3 Movers, never seen someone who can Squat/Bench/Row halfway decent #'s have small arms or shoulders ya know???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Burner02

Hi- I"m Mike...we haven't met????
I was looking thru old pics...'03 was my best year to date....(I know...)
I could bench 315...squat nearly 400...dead lift 405....blah...blah...small arms.

The tendonitis in the biceps will proll keep me from ever having nice size in the front...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Archangel

Small??? As compared to what??? I think your being hard on yourself!!!





Today
11.6.09

RC=6/2/explode/slight pause

Squats (Just below parallel)
335x21

Pullups
BWx8

Dips
BW+65x10

Treadmill
Incline-5.0
Speed-4.0
Time:20 minutes

DONE!!!

Comments, criticisms are ALL welcomed!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

DangerousK

I'm throwing up just reading that. LOL. INSANE! That's amazing, man. Great job!

Archangel

Thank you my Friend, I appreciate that more than you know!!! I have decided to drop the weight down considerably (had done 505x10 just above parallel) and was not happy, so I dropped down to 335 and shot for 15 max, so I will increase by @10 pounds next time, wish me luck!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Triple Threat

Burner02

Hey buddy!
Caompared to...you....Stew...D....you know...big guys. I will have to go back and tape 1st thing in the am tomorrow, but I think my arms are still hanging cold in the 13" range, maybe 14 if lucky....and that's still with a lyer of fat on them...

Are those free weight squats? Ho-lee-moley, batman!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Archangel

Thank you my Friend, and right back to ya with your Deads!!!

Hey now, Thats bigger than the average bear my Friend, I sincerely believe your being too hard on yourself!!!

Yes sir, free weights ALWAYS on the Squats, thank you for the positive feedback!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37