High Intensity Angel

Archangel · 07-03-2005, 01:26 PM

Here is my new journal, I will be cycling 3 different w/o's in 2 week intervals!!!

Workout Routine 1 (2 weeks)
Split A-Chest/Back/Traps
Split B-Legs/Abs
Split C-Delts/Biceps/Triceps

Workout Routine 2 (2 weeks)
Uppers
Lowers

Workout Routine 3 (2 weeks)
Push
Legs
Pull

Will be following a 4 count negative, 2 count positive with NO stopping inbetween the negative and positive phase!!! Constant tension and Perfect FORM is the key here, weights aren't as important to me right now!!!

Seanp156 · 07-03-2005, 01:28 PM

Looking good, I got the first post !

Isn't it kind of hard to do legs and abs on the same day? I've tried a few times and always feel like puking...

Rocco32 · 07-03-2005, 01:38 PM

I'm really excited to see how you do and like this Angel. Can't wait for the first w/o!

Archangel · 07-03-2005, 01:41 PM

Today Split A

Chest/Back/Traps
All sets to failure, NO rest in between exercises for same bodypart and 30 seconds rest in between BodyParts!!!
Rep cadence is:
4 count Negative
2 count Positive

10 minute warm-up on the Stationary Bike:

CHEST
Iso Vertical Chest Press
240x11 (Stay till I HIT 12 Reps)
DB Incline Press
60x10 (Stay till I HIT 12 Reps)
Pec Dec
120x15 (Will up weight next time to reach failure between 8-12 Reps)

BACK
Bent Over Rows
185x9 (Stay till I HIT 12 Reps)
Hammer Strength Pulldowns
80(each side)x8 1/2 (Stay till I HIT 12 Reps)
DB Pullovers
70x9 (Stay till I HIT 12 Reps)

TRAPS
BB Shrugs
185x15 (Will Up the weight for next time)
DB Leaning forward Shrugs
70x12 (Stay till I HIT 15 Reps)

W/O Time : 16 Minutes

Might not look like alot, and I WILL get better, but this was a decent starting point for me!!!

My Rep Ranges are this for each Bodypart:
Chest / 8-12
Back / 8-12
Traps / 12-15
Delts / 8-12
Biceps / 8-12
Triceps / 8-12

Legs / 12-20

Hope I explained everything enough for you to understand and follow along!!!

Seanp156 · 07-03-2005, 01:46 PM

Geez only 16 minutes. So basically, you're going to failure on each exercise, right?

Rocco32 · 07-03-2005, 01:48 PM

Wow, 16 min in the gym!!! How much did you warm-up prior to?

Looks like a great w/o Angel, nice weights and nice control with your cadence! I think you'll be upping weight like crazy though in the next couple of weeks

Archangel · 07-03-2005, 02:15 PM

Brother Sean - Yes sir, every set to failure!!!

Brother Rocco - I will always be doin 10 minutes warm-up on the bike before every workout, I will edit and post that now!!! Thanks for the support and I hope I will be upping weights, the right way of course!!!

Rocco32 · 07-03-2005, 02:29 PM

Oh, you will

Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?

Archangel · 07-03-2005, 03:01 PM

Quote:

Originally Posted by Rocco32

Oh, you will

Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?

Thanks for the vote of confidence!!! No, no warm up sets, exactly what you said, I feel warming up on the bike and the first few reps are enough to warm the muscles up, plus there is NO jerking involved, only smooth and constant motion, ya know!!!

yellowmoomba · 07-03-2005, 04:59 PM

No rest in between exercises ??? DAMN!!

That looks like a tough quick workout!!

Archangel · 07-03-2005, 07:01 PM

Brother YM, No Sir, no rest!!! The only rest is 30 seconds in between BodyParts!!!Just wait till I get better at it, I will be doing Uppers in about 20-25 minutes during Upper/Lower training!!! Thank you for the support, much appreciated!!!

Alaric · 07-03-2005, 08:11 PM

Awesome workout Angel! I'd love to try those short/quick workouts, but I really need my long RI. I have absolutely no stamina.

**P-funk** · 07-03-2005, 08:19 PM

Great workout! I like the idea of varying the split. I would personally go for a change every 3 weeks instead of 2. Two just seems short to me.

As far as the tempo goes I like it. But, there are a lot of things you can do as far as tempo with your lifts. Especially through the cycles. You can train joint actions like some days work more towards a longer isometric and others more towards a longer eccentric and others more towards explosive concentrics etc.....jsut to vary things up.

here are some really cool eccentric and isometric ideas I have for a few exercises that you may want to give a shot:

bench press
eccentric- 4 count down to about 1.5" above the chest.
isometric- at 1.5" above the chest hold for a 3 count.
concentric- after the 3 count lower the bar all the way down to touch the chest and then drive the weight back up.

bicep curls (superset)
Isometric BB curl- heaviest wieght you can handle and just hold it with your elbows at 90 degrees out in front of you for 40-60sec. Immediatly after that go and do 10-12 reps of preacher curls or DB curls.

Those are just some...there are a million ideas for training joint actions. You can squat to 3 different isometric points......Quater squat down and pause for three.....decend from there to parallel and hold for three decend to ATG and hold for three....fire it back up!

Archangel · 07-03-2005, 08:21 PM

Brother Alaric - Thanks for the encouragement, I really appreciate it!!! I hear ya on the longer RI's too, I had to lay on a bench for about 10 minutes when I was done, I felt so light headed and nauseaus!!! It's definatly Intensive

You should give it a try sometime

Brother Patrick - Thank you too, I LOVE your ideas, will have to encorporate them, especially the one with the biceps, really interesting stuff, thanks for the extra info, much appreciated!!!

I understand about too short of a time frame, maybe I will cycle every 3 weeks instead

Thanks for that idea too!!!

soxmuscle · 07-03-2005, 10:59 PM

Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow.

Awesome workout, awesome routine. Your on your way!

Archangel · 07-04-2005, 01:19 AM

Quote:

Originally Posted by soxmuscle

Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow.

Awesome workout, awesome routine. Your on your way!

Brother Sox, I am sore NOW!!! I have never been sore the same day, NEVER!!! Thanks for the vote of confidence, I appreciate it more than you know!!!

FishOrCutBait · 07-04-2005, 11:05 AM

HAPPY FOURTH ARCHIE!!! Wow, bro, those are some INSANE numbers, considering what RR's and RI's your pullin, Im impressed! But, needless to say, I expect no less than the best from you!!! 16 minutes is completely mindblowing! I like the routine, man, thats pretty crazy!! AHH!!!! Archie, I hope this routine treats you well, my friend!!

Archangel · 07-04-2005, 01:05 PM

Thank you Brother Fish!!! Very much apreciate that!!!

Happy 4th To All

MorteSubite · 07-04-2005, 05:23 PM

Very intense workout, Arch. New splits looks quite interesting!

JerseyDevil · 07-04-2005, 07:38 PM

I need to explore rep cadence. Good lookin' stuff Michael!

**P-funk** · 07-04-2005, 07:40 PM

Quote:

Originally Posted by JerseyDevil

I need to explore rep cadence. Good lookin' stuff Michael!

everyone needs to explore rep cadance.

gwcaton · 07-04-2005, 09:23 PM

looks like the Angel-man hows it under control in here

Wouldn't of expected anything less

b_reed23 · 07-04-2005, 11:25 PM

holy crap, 16 minutes!!!!!!!!!!!

great workout angel, your intensity is amazing!!

DeadBolt · 07-05-2005, 08:33 AM

Heya bud...damn 16 minutes you were kidding when you said you didn't have the time LOL! Good stuff man!

FishOrCutBait · 07-05-2005, 01:15 PM

Do you ever run out of smilies??? I must know... You found a hamburger one!!!

Cris2Blis · 07-05-2005, 02:49 PM

a new journal!! High Intensity Angel, I love it! looks like you're off to a great start w/ the cycles

07-03-2005, 01:26 PM	#1
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	High Intensity Angel Here is my new journal, I will be cycling 3 different w/o's in 2 week intervals!!! Workout Routine 1 (2 weeks) Split A-Chest/Back/Traps Split B-Legs/Abs Split C-Delts/Biceps/Triceps Workout Routine 2 (2 weeks) Uppers Lowers Workout Routine 3 (2 weeks) Push Legs Pull Will be following a 4 count negative, 2 count positive with NO stopping inbetween the negative and positive phase!!! Constant tension and Perfect FORM is the key here, weights aren't as important to me right now!!! Last edited by Archangel : 07-03-2005 at 07:03 PM.
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-03-2005, 01:28 PM	#2
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Looking good, I got the first post ! Isn't it kind of hard to do legs and abs on the same day? I've tried a few times and always feel like puking...
	My Journal

07-03-2005, 01:38 PM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I'm really excited to see how you do and like this Angel. Can't wait for the first w/o!
	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...

07-03-2005, 01:41 PM	#4
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Today Split A Chest/Back/Traps All sets to failure, NO rest in between exercises for same bodypart and 30 seconds rest in between BodyParts!!! Rep cadence is: 4 count Negative 2 count Positive 10 minute warm-up on the Stationary Bike: CHEST Iso Vertical Chest Press 240x11 (Stay till I HIT 12 Reps) DB Incline Press 60x10 (Stay till I HIT 12 Reps) Pec Dec 120x15 (Will up weight next time to reach failure between 8-12 Reps) BACK Bent Over Rows 185x9 (Stay till I HIT 12 Reps) Hammer Strength Pulldowns 80(each side)x8 1/2 (Stay till I HIT 12 Reps) DB Pullovers 70x9 (Stay till I HIT 12 Reps) TRAPS BB Shrugs 185x15 (Will Up the weight for next time) DB Leaning forward Shrugs 70x12 (Stay till I HIT 15 Reps) W/O Time : 16 Minutes Might not look like alot, and I WILL get better, but this was a decent starting point for me!!! My Rep Ranges are this for each Bodypart: Chest / 8-12 Back / 8-12 Traps / 12-15 Delts / 8-12 Biceps / 8-12 Triceps / 8-12 Legs / 12-20 Hope I explained everything enough for you to understand and follow along!!! Last edited by Archangel : 07-03-2005 at 02:16 PM.
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-03-2005, 01:46 PM	#5
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Geez only 16 minutes. So basically, you're going to failure on each exercise, right?
	My Journal

07-03-2005, 01:48 PM	#6
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Wow, 16 min in the gym!!! How much did you warm-up prior to? Looks like a great w/o Angel, nice weights and nice control with your cadence! I think you'll be upping weight like crazy though in the next couple of weeks
	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...

07-03-2005, 02:15 PM	#7
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother Sean - Yes sir, every set to failure!!! Brother Rocco - I will always be doin 10 minutes warm-up on the bike before every workout, I will edit and post that now!!! Thanks for the support and I hope I will be upping weights, the right way of course!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-03-2005, 02:29 PM	#8
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Oh, you will Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?
	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...

07-03-2005, 04:59 PM	#10
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	No rest in between exercises ??? DAMN!! That looks like a tough quick workout!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-03-2005, 07:01 PM	#11
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother YM, No Sir, no rest!!! The only rest is 30 seconds in between BodyParts!!!Just wait till I get better at it, I will be doing Uppers in about 20-25 minutes during Upper/Lower training!!! Thank you for the support, much appreciated!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-03-2005, 08:11 PM	#12
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Awesome workout Angel! I'd love to try those short/quick workouts, but I really need my long RI. I have absolutely no stamina.

07-03-2005, 08:19 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Great workout! I like the idea of varying the split. I would personally go for a change every 3 weeks instead of 2. Two just seems short to me. As far as the tempo goes I like it. But, there are a lot of things you can do as far as tempo with your lifts. Especially through the cycles. You can train joint actions like some days work more towards a longer isometric and others more towards a longer eccentric and others more towards explosive concentrics etc.....jsut to vary things up. here are some really cool eccentric and isometric ideas I have for a few exercises that you may want to give a shot: bench press eccentric- 4 count down to about 1.5" above the chest. isometric- at 1.5" above the chest hold for a 3 count. concentric- after the 3 count lower the bar all the way down to touch the chest and then drive the weight back up. bicep curls (superset) Isometric BB curl- heaviest wieght you can handle and just hold it with your elbows at 90 degrees out in front of you for 40-60sec. Immediatly after that go and do 10-12 reps of preacher curls or DB curls. Those are just some...there are a million ideas for training joint actions. You can squat to 3 different isometric points......Quater squat down and pause for three.....decend from there to parallel and hold for three decend to ATG and hold for three....fire it back up!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-03-2005, 08:21 PM	#14
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother Alaric - Thanks for the encouragement, I really appreciate it!!! I hear ya on the longer RI's too, I had to lay on a bench for about 10 minutes when I was done, I felt so light headed and nauseaus!!! It's definatly Intensive You should give it a try sometime Brother Patrick - Thank you too, I LOVE your ideas, will have to encorporate them, especially the one with the biceps, really interesting stuff, thanks for the extra info, much appreciated!!! I understand about too short of a time frame, maybe I will cycle every 3 weeks instead Thanks for that idea too!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-03-2005, 10:59 PM	#15
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,549 Photos: 10	Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow. Awesome workout, awesome routine. Your on your way!
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-04-2005, 11:05 AM	#17
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	HAPPY FOURTH ARCHIE!!! Wow, bro, those are some INSANE numbers, considering what RR's and RI's your pullin, Im impressed! But, needless to say, I expect no less than the best from you!!! 16 minutes is completely mindblowing! I like the routine, man, thats pretty crazy!! AHH!!!! Archie, I hope this routine treats you well, my friend!!
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

07-04-2005, 01:05 PM	#18
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Thank you Brother Fish!!! Very much apreciate that!!! Happy 4th To All
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-04-2005, 05:23 PM	#19
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Very intense workout, Arch. New splits looks quite interesting!
	Morte's P/RR/S Abuse Journal

07-04-2005, 07:38 PM	#20
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	I need to explore rep cadence. Good lookin' stuff Michael!

07-04-2005, 09:23 PM	#22
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	looks like the Angel-man hows it under control in here Wouldn't of expected anything less
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-04-2005, 11:25 PM	#23
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	wow!! holy crap, 16 minutes!!!!!!!!!!! great workout angel, your intensity is amazing!!
	My Journal!

07-05-2005, 08:33 AM	#24
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya bud...damn 16 minutes you were kidding when you said you didn't have the time LOL! Good stuff man!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-05-2005, 01:15 PM	#25
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,296 Blog Entries: 1 Photos: 2	Do you ever run out of smilies??? I must know... You found a hamburger one!!!
	I believe in Jesus. Eat to live. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

07-05-2005, 02:49 PM	#26
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	a new journal!! High Intensity Angel, I love it! looks like you're off to a great start w/ the cycles
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com