The Fallen Shall Rise Again!!!

**King Silverback** · 07-20-2009, 06:43 PM

Been away for a WHILE now, I apologize my Friends!!! I am currently doing a abbreviated fullbody routine with 1 accesory bodypart thrown in each workout, I will alter and cut or add as I see fit, you know me, HYBRID all the way Baby!!! I work out on a M-F-W-M-F-W etc. routine, that works best for me!!!

I am a HUGE stickler to rep cadence, and mine are as follows:

6 count negative
slight pause (mostly so NO momentum is used!!!)
Explode (with control - usually about a 2 count)
Pause for a 2 count
rinse and repeat!!!

Todays workout

Squats
315x10
Seated Row
Plate#10x10
Incline DB Bench
65x10
DB Laterals
25x8
DONE!!!

Walked on treadmill for 15 minutes afterwards!!!

#'s are not up to par, coming back after a 2 week layoff, was bummed because the contest I was training for I can no longer do due to the meds I take for asthma

I was told some might consider that an advantage, my advantage is I CAN BREATH!!!

Oh well, I felt sorry for myself, but am back now, might do a show in Des Moines next May, not sure but might!!!

Anyway, I wont bore you with the warmups or stuff like that, those who know me know how I do what I do, LoL!!!

Any questions or criticisms, fire away Gang, I'm back!!!

**Seanp156** · 07-20-2009, 06:49 PM

Originally Posted by Archangel

, was bummed because the contest I was training for I can no longer do due to the meds I take for asthma

I was told some might consider that an advantage, my advantage is I CAN BREATH!!!

Huh? That's weird. If it's a steroidal type of med for asthma, those generally have no performance enhancing effects. They're not anabolic.

**Triple Threat** · 07-20-2009, 06:50 PM

Good to see you back here again, Arch.

**King Silverback** · 07-20-2009, 06:53 PM

Originally Posted by Seanp156

Huh? That's weird. If it's a steroidal type of med for asthma, those generally have no performance enhancing effects. They're not anabolic.

Thats what I said, but apparently Albuterol is a relative of Clenbuterol, and it would look as if I am trying to mask it, or just didn't "come off" in time!!!

**King Silverback** · 07-20-2009, 06:54 PM

Originally Posted by Triple Threat

Good to see you back here again, Arch.

Thanks my Friend, good to be back!!!

**Burner02** · 07-20-2009, 08:59 PM

let the smiting of all evil doers and slackers commence again!

**King Silverback** · 07-21-2009, 03:51 AM

Originally Posted by Burner02

let the smiting of all evil doers and slackers commence again!

**yellowmoomba** · 07-21-2009, 04:59 AM

AA - Good to see you return. Your negative six count has to be hard !!!!!!!!!!!

**katt** · 07-21-2009, 05:43 AM

Hey Arch! How's things? Glad to see you posting again

**King Silverback** · 07-21-2009, 03:02 PM

Originally Posted by yellowmoomba

AA - Good to see you return. Your negative six count has to be hard !!!!!!!!!!!

Thank you, glad to be back!!! It can be VERY humbling!!!

Originally Posted by katt

Hey Arch! How's things? Glad to see you posting again

Things are goin good, thanks for the welcome back!!!

**JerseyDevil** · 07-21-2009, 05:47 PM

Arch, great to see you back! How is the family?

I just started posting again myself....

**King Silverback** · 07-22-2009, 02:39 PM

Originally Posted by JerseyDevil

Arch, great to see you back! How is the family?

I just started posting again myself....

Family is good, hope all is well with you and yours too my Friend!!!

**King Silverback** · 07-23-2009, 03:17 PM

Gearin up for another w/o tomorrow!!!

Might throw a little of Pre-X in there and some r/p, we'll see how the Angelman feels!!!

Hope all is well!!!

**Scarface30** · 07-24-2009, 07:30 AM

Arch is back!

how are things?

looks like you're back in old form quickly

**King Silverback** · 07-24-2009, 05:02 PM

Originally Posted by Scarface30

Arch is back!

how are things?

looks like you're back in old form quickly

Doin Good, thanks for askin!!! I'll get back to my form soon, Goin at it a little different this time around

Todays workout :

Rep Cadence
6 count negative/slight pause/explode(with control)/2 count pause

Legs
Extensions
210x11
immediatly to:
Flex Leg Press
410x9

Back
Seated Rows
Plate #11x11

Chest
Dips
BWx13

Biceps
BB Curls
65x13

Done in @ 10 minutes!!!

Wanted to do Rack Deads for back, but some YAHOO

was doin CURLS in the Rack!!! Oh well, next time!!!

Will follow this abbreviated Fullbody routine 1 more time I think on next wed so I can do triceps with the fullbody, then I'm contemplating going into a FULL out onslaught with Heavy Duty!!!

Any questions or criticisms are welcomed, hope all is well!!!

**JerseyDevil** · 07-26-2009, 07:25 AM

Solid as usual!

**Burner02** · 07-26-2009, 08:36 AM

....did you give him 'the LOOK'??? make him wilt in place?

**Triple Threat** · 07-29-2009, 10:41 AM

Originally Posted by Archangel

Wanted to do Rack Deads for back, but some YAHOO

was doin CURLS in the Rack!!!

And you didn't smite him?

Are you mellowing?

**King Silverback** · 07-29-2009, 05:52 PM

LOL, Yeah, definatly mellowing!!!

Today

Back/Biceps
Rack Deads (Bars just below knee level)
405x9

Straight Arm Pushdowns
100x11

immediatly to:

Seated Rows
Plate #11x7
r/p
x1
r/p
x1

BB Curls
70x9

Walked for 10 minutes on treadmill
4 incline
4 speed

Thats it, think I spent more time on the treadmill than the workout LoL!!!

Its still fun to watch them look at me like "Thats it"???

Questions and/or criticism welcomed!!!

Hope all is well!!!

**Burner02** · 07-30-2009, 04:42 AM

Originally Posted by Archangel

Thats it, think I spent more time on the treadmill than the workout LoL!!!

Its still fun to watch them look at me like "Thats it"???

Questions and/or criticism welcomed!!!

Hope all is well!!!

does that help?

**katt** · 07-30-2009, 08:00 AM

I like Rack Deads... they are probably one of my fav's.

**Burner02** · 07-30-2009, 08:37 AM

...see...'cause I hate 'em! I stacked up two piles of 45lb plates 3 high to get a decent ROM....don't feel like I was getting as much as a full ROM dead.
I miss a bar that I used t be able to use at an old gym. It had that 'U' in the middle and missed my shins complately.

**Scarface30** · 07-31-2009, 04:56 PM

so how long did it take for you to destroy yourself on that workout, Arch? lol

looking strong

wish I could do rack pulls. the squat rack I have to use now does not have adjustable things by your knee, and the ones at the school gym I go to during the school year do not go low enough

**King Silverback** · 08-05-2009, 08:34 AM

Mondays workout

Legs/Abs

RC=6 count/slight pause/Explode under control/2 count

Squats
325x11

Leg Xtensions
220x9
immediatly to:
Flex Leg Press
410x11

Flex Toe Press
250x13

Abs
Flex Abs
175x17

Walk on treadmill for 15 minutes
incline 4
speed 4

DONE!!!

**Double D** · 08-05-2009, 10:28 AM

So how long did that workout take?

**King Silverback** · 08-05-2009, 12:31 PM

Originally Posted by Malley

So how long did that workout take?

About 10 minutes!!!

**Burner02** · 08-06-2009, 01:18 AM

slacker!

**JerseyDevil** · 08-06-2009, 05:48 PM

I agree with Burner... You need to up the intensity a bit Arch

**King Silverback** · 08-08-2009, 03:52 PM

Originally Posted by Burner02

slacker!

Originally Posted by JerseyDevil

I agree with Burner... You need to up the intensity a bit Arch

Yesterday
8.7.09

Chest/Delts/Tri's

RC=6/pause/Explode (under control)/2

Chest
Incline DB Press
80x13

Flex Pec Dec (Slight Incline)
170x5
immediatly to:
Dips
BWx4

Flex Laterals
175x10

Seated Overhead DB Extensions
95x9

Walked = 15 minutes
Speed = 4.0
Incline 4.0

Done with workout in @10 minutes!!!

**Burner02** · 08-08-2009, 09:03 PM

...in a word: WOW

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