Revelations of an Angel

Rocco32 · 01-17-2005, 06:26 AM

Quote:

Originally Posted by Archangel

Thanks, will look into the HIIT cardio. How many days a week do you do cardio?

It depends on my mood. Anywhere from 2-4 usually.

Archangel · 01-17-2005, 06:16 PM

Quote:

Originally Posted by Rissole

How long you been doin P/RR/S for??

I started it about a month ago, but hurt my shoulder so layed off for about 2 weeks. Just got back into it. I really miss when you can't work out!!! Any advice would be greatly appreciated!!!

Archangel · 01-17-2005, 06:17 PM

Quote:

Originally Posted by rock4832

It depends on my mood. Anywhere from 2-4 usually.

On your off days, or even days when you workout?

Archangel · 01-17-2005, 06:27 PM

Okay, first day on Rep Range. I will be doing back to back weeks on RR with the advice of GoPro!!!
Back/Chest RR
Back
CG pulldowns- 155x8,170x7
T-Bar rows-125x10,140x8
DB rows-40x12,45x12
Pullovers-45x15,50x15 (first time doing this exercise)
BB shrugs-205x12,205x10
Chest
Flat bench-225x7,245x6x265x3
Incline DB press-50x10,50x10,50x10
Incline flyes-35x12,35x12
I threw in shrugs on back day. Not sure if I'm supposed to add them or replace a back exercise with them. So I added

Rocco32 · 01-18-2005, 05:28 PM

Quote:

Originally Posted by Archangel

On your off days, or even days when you workout?

It's always optimal to keep it on an off day, but I'm one of the ones that really like cardio. So if after my w/o I have the inkling, I go ahead and do cardio too. Depends on how I feel.

Archangel · 01-18-2005, 05:28 PM

Cardio..........

Tried the MAX-OT (5 min. warm-up,15 min. all out,5 min. cool down) Thought I was gonna die. Was wondering if after I can, try going longer, or is there a reason for only 15 minutes? Thanks to all!!!

Rocco32 · 01-18-2005, 05:29 PM

Nice w/o. I think you should "add" in shrugs, not replace anything. Why low reps on bench?

Rocco32 · 01-18-2005, 05:30 PM

Quote:

Originally Posted by Archangel

Cardio..........

Tried the MAX-OT (5 min. warm-up,15 min. all out,5 min. cool down) Thought I was gonna die. Was wondering if after I can, try going longer, or is there a reason for only 15 minutes? Thanks to all!!!

Only 15 minutes. If your going all out your intensity levels will rise each cardio session, but you can't keep good intensity much past 15 minutes.

Archangel · 01-18-2005, 06:02 PM

Quote:

Originally Posted by rock4832

Only 15 minutes. If your going all out your intensity levels will rise each cardio session, but you can't keep good intensity much past 15 minutes.

Thanks, I guess a little bit of common sense should've entered my head before I asked that question!!!

Archangel · 01-18-2005, 06:05 PM

Quote:

Originally Posted by rock4832

Nice w/o. I think you should "add" in shrugs, not replace anything. Why low reps on bench?

Cool, thats what I was thinking, but didn't know for sure. Low reps because I wasn't thinking correctly. Next time (RR again) I will do it right!!! 6-10 reps

Rissole · 01-19-2005, 12:56 AM

Quote:

Originally Posted by Archangel

Okay, first day on Rep Range. I will be doing back to back weeks on RR with the advice of GoPro!!!
Back/Chest RR
Back
CG pulldowns- 155x8,170x7
T-Bar rows-125x10,140x8
DB rows-40x12,45x12
Pullovers-45x15,50x15 (first time doing this exercise)
BB shrugs-205x12,205x10
Chest
Flat bench-225x7,245x6x265x3
Incline DB press-50x10,50x10,50x10
Incline flyes-35x12,35x12
I threw in shrugs on back day. Not sure if I'm supposed to add them or replace a back exercise with them. So I added

OK 1st ex should be 6-8 reps do 3 sets
2nd should be 8-10 do 2-3 sets
3rd 10-15 do 2 Then you don't need 4 different exercises Altough the 4 with lower set numbers was cool

Yes add Shrugs, extra exercise with 2 sets would be cool too or 3-4 sets of the same ex
Chest was perfect except for the 3 reps you shoulda done the 245 again

Ok one other thing i am noticing.... you are not going to failure on each set are you...?? Do your heaviest w8 first, max out at desired reps (max out) then drop the w8 to stay in the desired rep range.
Give that a lash and tell me how you feel after

Archangel · 01-19-2005, 07:06 PM

Quote:

Originally Posted by Rissole

you are not going to failure on each set are you...?? Do your heaviest w8 first, max out at desired reps (max out) then drop the w8 to stay in the desired rep range.
Give that a lash and tell me how you feel after

Kinda, I'll give that a try next Monday!!!

Archangel · 01-19-2005, 07:21 PM

Okay, today was RR for Legs:
Squats-305x10,305x10,325x8
Leg Extensions-90x12,100x10
One-legged presses-105x15(both),115x12(both)
SLD's-185x8,205x8
Lying leg curls-90x12,100x9
Single leg curls-40x9(both)
There you have it and there you are

Du · 01-19-2005, 07:47 PM

Quote:

Originally Posted by Archangel

Okay, today was RR for Legs:
Squats-305x10,305x10,325x8
Leg Extensions-90x12,100x10
One-legged presses-105x15(both),115x12(both)
SLD's-185x8,205x8
Lying leg curls-90x12,100x9
Single leg curls-40x9(both)
There you have it and there you are

Good heavy lifts. Howd it work for you? Did you hit failure? How was the intensity tonight?

Archangel · 01-19-2005, 08:08 PM

Quote:

Originally Posted by du510

Good heavy lifts. Howd it work for you? Did you hit failure? How was the intensity tonight?

Thanks, So far it seems to be working fine, will add the few sets more, just getting back into swing of things, so where I was supposed to do 2-3 sets, I only did 2 on some, and 3 on others. Will do FULL routine next week (RR one more week)!!! Intensity is always high for legs

always fighting back the technicolor yawn

Still new to this Journal thing. Will post intensity levels and feelings during and after. Thanks for helping me out!!!

Du · 01-19-2005, 08:32 PM

Quote:

Originally Posted by Archangel

Thanks, So far it seems to be working fine, will add the few sets more, just getting back into swing of things, so where I was supposed to do 2-3 sets, I only did 2 on some, and 3 on others. Will do FULL routine next week (RR one more week)!!! Intensity is always high for legs

always fighting back the technicolor yawn

Still new to this Journal thing. Will post intensity levels and feelings during and after. Thanks for helping me out!!!

No worries bro. There are no rules, of course, to these journals. Im just asking, cuz its theyre things I always take note of. In my eyes, intensity is the name of the game when it comes to lifting. If you can go balls to the wall with 100% intensity and fail in your first set after 11 reps, then thats a hell of a workout. On the same page, if you only use 60% intensity, and you fail just because you run out of energy, then its not a good workout, IMO. Intensity is key in my eyes, and upping intensity has helped me tremendously.

As for how you feel, its just another way to track your progress. With everything bodybuilding, your goals are affected by a huge number of variables. If you can sort-of mentally keep track, youll start to figure things out and maybe change things for the better.

But good lookin out, boss.

Archangel · 01-19-2005, 08:57 PM

Quote:

Originally Posted by du510

No worries bro. There are no rules, of course, to these journals. Im just asking, cuz its theyre things I always take note of. In my eyes, intensity is the name of the game when it comes to lifting. If you can go balls to the wall with 100% intensity and fail in your first set after 11 reps, then thats a hell of a workout. On the same page, if you only use 60% intensity, and you fail just because you run out of energy, then its not a good workout, IMO. Intensity is key in my eyes, and upping intensity has helped me tremendously.

As for how you feel, its just another way to track your progress. With everything bodybuilding, your goals are affected by a huge number of variables. If you can sort-of mentally keep track, youll start to figure things out and maybe change things for the better.

But good lookin out, boss.

I couldn't agree more, I've always felt, Lift HARD, or go home!!!

Archangel · 01-20-2005, 05:28 PM

Okay, just got done with cardio!!!
Still doing the MAX-OT style this week. Next week might change it up to the HIIT style. Felt like a could'a did better, but really tired for some strange reason(3 year old daughter up all night) Also thinking about switching to a 4 day a week split instead of the current 3 day. Here are the 2 I have it narrowed to:
Mon-Back/Traps
Tues-Chest/Delts
Thurs-Legs
Fri-Bi's/Tri's
or
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's

What do you all think? Thanks again

Rocco32 · 01-21-2005, 06:27 AM

Looking good in here Angel! Some nice w/o's. I like the second split better. IMO if your going to do a 4day split then I say don't do arms in one day, put them with other BP's. How's everything going?

Archangel · 01-21-2005, 10:27 PM

Okay, sorry so late tonite, had my sister-in-laws birthday. Just had time to come home after workout and shower and then leave. Today- Delts/Bi's/Tri's (RR)

Delts-
Single arm db press-45x8,65x8
Bent laterals-15x10,20x10,25x8
Side laterals-20x12,25x10
Biceps-
Alternating db curls-40x8,45x6
Cable curls-65x10,75x10
Concentration curls-20x12 (both), 20x10 (both)
Triceps-
Weighted dips-45x8,45x8,50x6
Pushdowns-65x11,85x9
Kickbacks-20x12 (both) , 20x12 (both)

took me 45 minutes to complete. One more week of RR, but I will be doing a different split. I have settled on this:
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's
Thanks again!!!

Archangel · 01-21-2005, 10:30 PM

Quote:

Originally Posted by rock4832

Looking good in here Angel! Some nice w/o's. I like the second split better. IMO if your going to do a 4day split then I say don't do arms in one day, put them with other BP's. How's everything going?

Thanks Brother

The second split is the one I have decided to go with. Thanks for the input!!!

Everything is going pretty good, feelin' tired but I think it was lack of sleep the other nite because of my daughter was up all nite. But really excited about workin' out again!!!

Archangel · 01-24-2005, 05:54 PM

Starting a new split
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's

Today (RR, last week, next week S)

Back-
Deads-295x8,305x6
CG Pulldowns-155x10,170x8
T-Bar rows-125x12,140x10
Pullovers-70x15,70x12

Traps-
BB Shrugs-215x12,235x8
Upright Rows-80x12,80x10

Overall, felt pretty good, took 40 Minutes to complete.

Rocco32 · 01-25-2005, 04:50 AM

Great w/o buddy. Nice #'s on Deads

When you do the T-bar row, is that supported or not?

Archangel · 01-25-2005, 05:31 PM

Quote:

Originally Posted by rock4832

Great w/o buddy. Nice #'s on Deads

When you do the T-bar row, is that supported or not?

Thanks!!! T-bar rows are not supported. I feel better without a support!!! Feels like I'm working more

01-17-2005, 06:27 PM	#34
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Okay, first day on Rep Range. I will be doing back to back weeks on RR with the advice of GoPro!!! Back/Chest RR Back CG pulldowns- 155x8,170x7 T-Bar rows-125x10,140x8 DB rows-40x12,45x12 Pullovers-45x15,50x15 (first time doing this exercise) BB shrugs-205x12,205x10 Chest Flat bench-225x7,245x6x265x3 Incline DB press-50x10,50x10,50x10 Incline flyes-35x12,35x12 I threw in shrugs on back day. Not sure if I'm supposed to add them or replace a back exercise with them. So I added
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-18-2005, 05:28 PM	#36
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Cardio.......... Tried the MAX-OT (5 min. warm-up,15 min. all out,5 min. cool down) Thought I was gonna die. Was wondering if after I can, try going longer, or is there a reason for only 15 minutes? Thanks to all!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-18-2005, 05:29 PM	#37
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice w/o. I think you should "add" in shrugs, not replace anything. Why low reps on bench?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-19-2005, 07:21 PM	#43
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Okay, today was RR for Legs: Squats-305x10,305x10,325x8 Leg Extensions-90x12,100x10 One-legged presses-105x15(both),115x12(both) SLD's-185x8,205x8 Lying leg curls-90x12,100x9 Single leg curls-40x9(both) There you have it and there you are
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-20-2005, 05:28 PM	#48
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Okay, just got done with cardio!!! Still doing the MAX-OT style this week. Next week might change it up to the HIIT style. Felt like a could'a did better, but really tired for some strange reason(3 year old daughter up all night) Also thinking about switching to a 4 day a week split instead of the current 3 day. Here are the 2 I have it narrowed to: Mon-Back/Traps Tues-Chest/Delts Thurs-Legs Fri-Bi's/Tri's or Mon-Back/Traps Tues-Chest/Tri's Thurs-Legs Fri-Delts/Bi's What do you all think? Thanks again
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-21-2005, 06:27 AM	#49
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Looking good in here Angel! Some nice w/o's. I like the second split better. IMO if your going to do a 4day split then I say don't do arms in one day, put them with other BP's. How's everything going?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-21-2005, 10:27 PM	#50
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Okay, sorry so late tonite, had my sister-in-laws birthday. Just had time to come home after workout and shower and then leave. Today- Delts/Bi's/Tri's (RR) Delts- Single arm db press-45x8,65x8 Bent laterals-15x10,20x10,25x8 Side laterals-20x12,25x10 Biceps- Alternating db curls-40x8,45x6 Cable curls-65x10,75x10 Concentration curls-20x12 (both), 20x10 (both) Triceps- Weighted dips-45x8,45x8,50x6 Pushdowns-65x11,85x9 Kickbacks-20x12 (both) , 20x12 (both) took me 45 minutes to complete. One more week of RR, but I will be doing a different split. I have settled on this: Mon-Back/Traps Tues-Chest/Tri's Thurs-Legs Fri-Delts/Bi's Thanks again!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-24-2005, 05:54 PM	#52
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Starting a new split Mon-Back/Traps Tues-Chest/Tri's Thurs-Legs Fri-Delts/Bi's Today (RR, last week, next week S) Back- Deads-295x8,305x6 CG Pulldowns-155x10,170x8 T-Bar rows-125x12,140x10 Pullovers-70x15,70x12 Traps- BB Shrugs-215x12,235x8 Upright Rows-80x12,80x10 Overall, felt pretty good, took 40 Minutes to complete.
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-25-2005, 04:50 AM	#53
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o buddy. Nice #'s on Deads When you do the T-bar row, is that supported or not?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...