Revelations of an Angel

Archangel · 01-10-2005, 07:06 PM

Okay, I've been off for 2 whole weeks nursing a shoulder.

I feel like it's ready for the abuse again, I have gone back to the P/RR/S routine. However I will be doing a slight variation with advice from GoPro. I will be doing P/RR/RR/S/P/RR/RR/S etc. Now bear with me, my strength has gone caput in the last 2 weeks. I am determined though and will get the pounds back up!!!

Anyways, here is my start: Mon-Chest/Back - Wed-Legs - Fri-Shoulders/Bi's/Tri's
Today-Monday January 10th, 2005.........
Chest/Back (Power)
Back-
Deads-295x6,305x6,315x4
Pulldowns-155x6,170x6
Bent over rows-185x6,205x4
CG seated rows-155x6,170x5
Chest-
Flat Bench-225x6,245x5,265x4
Incline Bench-185x6,225x4
Machine (seated) press-170x6,185x6
There is my starting point. Any advice or help or critique would be gladly accepted.
Also will be doing cardio on Tuesdays,Thursdays, and Saturdays!!!

Du · 01-10-2005, 07:14 PM

Quote:

Originally Posted by Archangel

Okay, I've been off for 2 whole weeks nursing a shoulder.

I feel like it's ready for the abuse again, I have gone back to the P/RR/S routine. However I will be doing a slight variation with advice from GoPro. I will be doing P/RR/RR/S/P/RR/RR/S etc. Now bear with me, my strength has gone caput in the last 2 weeks. I am determined though and will get the pounds back up!!!

Anyways, here is my start: Mon-Chest/Back - Wed-Legs - Fri-Shoulders/Bi's/Tri's
Today-Monday January 10th, 2005.........
Chest/Back (Power)
Back-
Deads-295x6,305x6,315x4
Pulldowns-155x6,170x6
Bent over rows-185x6,205x4
CG seated rows-155x6,170x5
Chest-
Flat Bench-225x6,245x5,265x4
Incline Bench-185x6,225x4
Machine (seated) press-170x6,185x6
There is my starting point. Any advice or help or critique would be gladly accepted.
Also will be doing cardio on Tuesdays,Thursdays, and Saturdays!!!

1. Your plan looks pretty solid.
2. Your weights are real good. You can lift pretty heavy, apparently.
3. Nice title boss, its catchy.

You take any supps?

Archangel · 01-10-2005, 07:22 PM

Quote:

Originally Posted by du510

You take any supps?

Yes, I take Whey protein, 100% Egg protein, and getting ready to take CEX. A multivitamin (Animal Pak)

Du · 01-10-2005, 07:27 PM

How do you like the egg protein? Ive looked into that but never found much feedback or info...

Rocco32 · 01-10-2005, 07:43 PM

Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...

Du · 01-10-2005, 07:47 PM

Quote:

Originally Posted by rock4832

Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...

Rocco32 · 01-10-2005, 07:49 PM

Quote:

Originally Posted by du510

Archangel · 01-11-2005, 05:07 PM

Quote:

Originally Posted by du510

How do you like the egg protein? Ive looked into that but never found much feedback or info...

I like the Egg protein alot. I mix it sometimes with sugar-free jello mix. One serv. is only like 6 carbs. Can pick whatever flavor you want really. Doesn't mix too well unless you use a blender though!!!

Archangel · 01-11-2005, 05:08 PM

Quote:

Originally Posted by rock4832

Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...

Yeah, finally started one, thanks for the encouragement!!!

Archangel · 01-11-2005, 05:09 PM

Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???

crazy_enough · 01-11-2005, 05:18 PM

Quote:

Originally Posted by Archangel

Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???

That did wonders for me, to keep fat % in the low range even while bulking.
like 2 minutes at intensity 5, 1 minute at 6 , 1 minute at 7 and so on until u reach the big "10" on the intensity scale, then its back to the start...I liked it!

Archangel · 01-11-2005, 08:16 PM

Quote:

Originally Posted by crazy_enough

That did wonders for me, to keep fat % in the low range even while bulking.
like 2 minutes at intensity 5, 1 minute at 6 , 1 minute at 7 and so on until u reach the big "10" on the intensity scale, then its back to the start...I liked it!

Yeah, that's the one, so it worked good for you huh? Cool, think I'll give it a whirl next time!!! Thanks Crazy E

Archangel · 01-12-2005, 06:02 PM

Leg Day!!!
POWER week
Squats-365x6,375x5,385x5
Leg Press-200x8,200x8,200x6(Max on Machine, will have to do single legs, next time)
Extensions-125x6,135x5,140x4
Leg curls-125x6,135x5,140x3
Stiff legged Deads-205x6,215x6
Thats it.......... Sure hope I'm doing this right

Rocco32 · 01-13-2005, 09:42 AM

Nice Squats!! I'm guessing this week is power week eh?

Archangel · 01-13-2005, 04:20 PM

Quote:

Originally Posted by rock4832

Nice Squats!! I'm guessing this week is power week eh?

Thanks, and most definately "Power" week. Should've posted that,sorry. Will edit and try to fix!!!

Cold Iron · 01-13-2005, 05:24 PM

Quote:

Originally Posted by Archangel

Leg Day!!!
POWER week
Squats-365x6,375x5,385x5
Leg Press-200x8,200x8,200x6(Max on Machine, will have to do single legs, next time)
Extensions-125x6,135x5,140x4
Leg curls-125x6,135x5,140x3
Stiff legged Deads-205x6,215x6
Thats it.......... Sure hope I'm doing this right

I've never seen a leg press machine that maxed out on 200lbs

Still, nice lifts Archangel. Your squats kick ass, how far do you go down?

Archangel · 01-14-2005, 05:26 PM

Quote:

Originally Posted by Arnie's left nu

I've never seen a leg press machine that maxed out on 200lbs

Still, nice lifts Archangel. Your squats kick ass, how far do you go down?

Yeah, its a home gym. Sucks royal arse. But anyway, will do single legs next time. Thanks on the squats. I go down to parallel. I put a bench and drop it down into a decline position behind me and go till I can feel the bench slightly!!!

Archangel · 01-14-2005, 05:33 PM

Okay, just finished my first week of Power. Today was Shoulders/Bi's/Tri's
Here are my results for today:
Shoulders-
PBN's-165x6,185x6,205x5
Upright Rows-115x6,135x6
Cheat Laterals-40x6,40x6
Biceps-
BB Curls 105x6,115x5,125x4
Preacher Curls-100x6,105x4
Hammer Curls-40x6,40x6
Triceps-
CG Bench-185x6,205x6,225x4
Skullcrushers-100x6,100x6
Rope Pushdowns-75x6,75x5

Archangel · 01-15-2005, 05:36 PM

Cardio day!!! I tried the "Body for Life" way and upped the intensity every minute and so on. I went for 30 minutes on the stationary bike. What do you guys do for your cardio?

Rissole · 01-15-2005, 08:57 PM

Quote:

Originally Posted by Archangel

Thats it.......... Sure hope I'm doing this right

Looks pretty good Arch

You could go even lower reps on your first 1 -2 exercises, i would go 3-4 reps
Cardio..... whats that..... ??

"I can do all things"

Rocco32 · 01-16-2005, 05:29 AM

Nice w/o Arch, you've definately got some strenght!

I always vary my cardio. I switch between HIIT cardio and 40-60 min cardio. When I go longer I try to keep my HR lower, but I usually end up pushing myself and doing sprints in throughout and at the end.

Du · 01-16-2005, 09:11 AM

Quote:

Originally Posted by Archangel

Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???

For cardio, MAXOT Cardio works best for me. Its about 5 min warm up, 15 min ALL OUT, then about 5 min cooldown. It worked real, real good for me.

Du · 01-16-2005, 09:16 AM

Quote:

Originally Posted by rock4832

When I go longer I try to keep my HR lower, but I usually end up pushing myself and doing sprints in throughout and at the end.

What can we say? Rocco is a treadmill animal.

Archangel · 01-16-2005, 11:46 AM

Quote:

Originally Posted by Rissole

Looks pretty good Arch

You could go even lower reps on your first 1 -2 exercises, i would go 3-4 reps

Only on Power week right? Will try that next time. That means moving even more weight then, right? Thanks for the advice. I appreciate everything I get on this board!!!

Archangel · 01-16-2005, 11:47 AM

Quote:

Originally Posted by rock4832

Nice w/o Arch, you've definately got some strenght!

I always vary my cardio. I switch between HIIT cardio and 40-60

01-10-2005, 07:06 PM	#1
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Revelations of an Angel Okay, I've been off for 2 whole weeks nursing a shoulder. I feel like it's ready for the abuse again, I have gone back to the P/RR/S routine. However I will be doing a slight variation with advice from GoPro. I will be doing P/RR/RR/S/P/RR/RR/S etc. Now bear with me, my strength has gone caput in the last 2 weeks. I am determined though and will get the pounds back up!!! Anyways, here is my start: Mon-Chest/Back - Wed-Legs - Fri-Shoulders/Bi's/Tri's Today-Monday January 10th, 2005......... Chest/Back (Power) Back- Deads-295x6,305x6,315x4 Pulldowns-155x6,170x6 Bent over rows-185x6,205x4 CG seated rows-155x6,170x5 Chest- Flat Bench-225x6,245x5,265x4 Incline Bench-185x6,225x4 Machine (seated) press-170x6,185x6 There is my starting point. Any advice or help or critique would be gladly accepted. Also will be doing cardio on Tuesdays,Thursdays, and Saturdays!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-10-2005, 07:27 PM	#4
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	How do you like the egg protein? Ive looked into that but never found much feedback or info...
	My IronMag Journal

01-10-2005, 07:43 PM	#5
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...
	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...

01-11-2005, 05:09 PM	#10
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-12-2005, 06:02 PM	#13
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Leg Day!!! POWER week Squats-365x6,375x5,385x5 Leg Press-200x8,200x8,200x6(Max on Machine, will have to do single legs, next time) Extensions-125x6,135x5,140x4 Leg curls-125x6,135x5,140x3 Stiff legged Deads-205x6,215x6 Thats it.......... Sure hope I'm doing this right Last edited by Archangel : 01-13-2005 at 04:21 PM.
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-13-2005, 09:42 AM	#14
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice Squats!! I'm guessing this week is power week eh?
	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...

01-14-2005, 05:33 PM	#18
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Okay, just finished my first week of Power. Today was Shoulders/Bi's/Tri's Here are my results for today: Shoulders- PBN's-165x6,185x6,205x5 Upright Rows-115x6,135x6 Cheat Laterals-40x6,40x6 Biceps- BB Curls 105x6,115x5,125x4 Preacher Curls-100x6,105x4 Hammer Curls-40x6,40x6 Triceps- CG Bench-185x6,205x6,225x4 Skullcrushers-100x6,100x6 Rope Pushdowns-75x6,75x5
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-15-2005, 05:36 PM	#19
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Cardio day!!! I tried the "Body for Life" way and upped the intensity every minute and so on. I went for 30 minutes on the stationary bike. What do you guys do for your cardio?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-16-2005, 05:29 AM	#21
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice w/o Arch, you've definately got some strenght! I always vary my cardio. I switch between HIIT cardio and 40-60 min cardio. When I go longer I try to keep my HR lower, but I usually end up pushing myself and doing sprints in throughout and at the end.
	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...