H (Hybrid) I (Intensity) T (Training) - Angel Style

WantItBad · 12-11-2006, 10:39 PM

whats the cadence thing you keep talking about

Archangel · 12-14-2006, 07:29 PM

Quote:

Originally Posted by gwcaton

Hmmmmmm , no time posted. Must be a 8 min wo

Prolly, LOL!!! I can't get caught back up in the race against time thing tho, my form starts to suffer

Quote:

Originally Posted by JerseyDevil

IN-10-SA-TEE, awesome stuff Arch!

Thank you my Friend!!!

Quote:

Originally Posted by Pylon

Nice work, chief!

I'm tryin, thanks for the encouragment my Friend!!!

Quote:

Originally Posted by WantItBad

whats the cadence thing you keep talking about

Rep speed, 4x4x = 4 count in the negative, no pause, 4 count positive, no pause. This helps to assure NO momentum is used in the rep!!!

WantItBad · 12-14-2006, 07:39 PM

damn next week i will start doing that! Sounds insanely hard...I like it

Archangel · 12-15-2006, 06:03 PM

Quote:

Originally Posted by WantItBad

damn next week i will start doing that! Sounds insanely hard...I like it

Good Stuff, you'll love it!!!

Archangel · 12-15-2006, 06:15 PM

Today 12-15-06

UPPERS

Rep Cadence = 4x4x

CHEST
Incline Hammer Press
135(270)x8 + 1 Negative + 3 x-reps

Matrix Pec Dec
185x5 + 10 count hold + 2 x-reps

BACK
Hammer Seated Rows
135(270)x6 + 1 Negative + 3 x-reps

Nautilus Pullovers
190x6 + 10 count hold + 1 x-rep

DELTS
Nautilus Presses (Plate Loaded)
90(180)x7 + 3 x-reps

DB Side Laterals
35x6 + 2 x-reps

BICEPS
BB Curls
90x6 + 1 Negative + 2 x-reps

Nautilus Nitro High Curls
140x4 + 1 Negative

TRICEPS
Pushdowns
190x5 + 1 Negative

Nautilus Nitro High Extensions
125x4 + 1 Negative + 2 x-reps

TRAPS
DB Shrugs
90x7 + 3 x-reps

This w/o kicked my butt!!! Prolly don't look like much, but I promise you it was INTENSE!!! Didn't time, due to the fact I do not want to race the clock and my form suffers, but I would guess right about 15 Minutes!!!

WantItBad · 12-15-2006, 06:59 PM

looking good!! I wish my gym had hammer strength

Double D · 12-17-2006, 08:14 AM

Another fantastic workout buddy. Again looks hard as hell.

gwcaton · 12-17-2006, 03:32 PM

Quote:

Originally Posted by Archangel

Today 12-15-06

UPPERS

Rep Cadence = 4x4x

CHEST
Incline Hammer Press
135(270)x8 + 1 Negative + 3 x-reps

Matrix Pec Dec
185x5 + 10 count hold + 2 x-reps

BACK
Hammer Seated Rows
135(270)x6 + 1 Negative + 3 x-reps

Nautilus Pullovers
190x6 + 10 count hold + 1 x-rep

DELTS
Nautilus Presses (Plate Loaded)
90(180)x7 + 3 x-reps

DB Side Laterals
35x6 + 2 x-reps

BICEPS
BB Curls
90x6 + 1 Negative + 2 x-reps

Nautilus Nitro High Curls
140x4 + 1 Negative

TRICEPS
Pushdowns
190x5 + 1 Negative

Nautilus Nitro High Extensions
125x4 + 1 Negative + 2 x-reps

TRAPS
DB Shrugs
90x7 + 3 x-reps

This w/o kicked my butt!!! Prolly don't look like much, but I promise you it was INTENSE!!! Didn't time, due to the fact I do not want to race the clock and my form suffers, but I would guess right about 15 Minutes!!!

Hey Arch, any hotties in the gym at that time of day ? They probably don't want your form to suffer either ?

Anywho, where are you at diet-wise ? Maintaining? Or have you started to cut already ?

Archangel · 12-18-2006, 07:10 PM

Quote:

Originally Posted by WantItBad

looking good!! I wish my gym had hammer strength

Thank you, Hammer is INCREDIBLE imo!!! Ask your gym, they just might!!!

Quote:

Originally Posted by Double D

Another fantastic workout buddy. Again looks hard as hell.

Thank you also!!! Nah, you could blow it away I'm sure my Friend!!!

Quote:

Originally Posted by gwcaton

Hey Arch, any hotties in the gym at that time of day ? They probably don't want your form to suffer either ?

Anywho, where are you at diet-wise ? Maintaining? Or have you started to cut already ?

Not sure, honestly don't pay much attention

Form is Key, so good thing huh!!!

LOOOOOOOOOOooooooooooooooong SLOOOOOOooooooooooooooow Cut my Friend!!!

Burner02 · 12-18-2006, 07:15 PM

Quote:

Originally Posted by Archangel

Not sure, honestly don't pay much attention

sorry...I call bullshit!

They are there.....u have to see them..if they truely exist...glance and move on..unlike me...and see a hottie w/ the sports bra on...on all fours @ the butt blaster machine...and get nailed looking and...admiring the view...

Archangel · 12-18-2006, 07:18 PM

Today 12-18-06

FullBody - Rep Cadence = 4x4x

CHEST
Incline Hammer Press
145(290)x7 + 1 Negative + 4 x-reps

BACK
Seated Hammer Rows
135(270)x7 + 1 Negative + 2 x-reps

LEGS
Unilateral Leg Press
305(610)x6 + 1 Negative + 2 x-reps

DELTS
Nautilus Plate Loaded Press
90(180)x9 + 2 x-reps

BICEPS
BB Curls
90x7 + 2 x-reps

TRICEPS
Dips
BWx9

TRAPS
Nautilus Unilateral Shrug Machine
100(200)x7 + 3 x-reps

Archangel · 12-18-2006, 07:20 PM

Quote:

Originally Posted by Burner02

sorry...I call bullshit!

They are there.....u have to see them..if they truely exist...glance and move on..unlike me...and see a hottie w/ the sports bra on...on all fours @ the butt blaster machine...and get nailed looking and...admiring the view...

Burner02 · 12-18-2006, 07:20 PM

how long did that take?

Archangel · 12-18-2006, 07:23 PM

Quote:

Originally Posted by Burner02

how long did that take?

10 Minutes tops!!!

Burner02 · 12-18-2006, 07:25 PM

ho-lee-schnikes!!!!
that just boggles my mind...it doesn't register as to how that works...and yet it does...

gwcaton · 12-18-2006, 08:03 PM

thats gotta burn ! 4x4 !

Archangel · 12-19-2006, 03:43 PM

Quote:

Originally Posted by Burner02

ho-lee-schnikes!!!!
that just boggles my mind...it doesn't register as to how that works...and yet it does...

Honestly, if you would just try it, you would BELIEVE!!! Thank you for the encouragement my Friend!!!

Quote:

Originally Posted by gwcaton

thats gotta burn ! 4x4 !

Oh yes, thats an understatement, LOL!!! I love the slower rep cadence, talk about really focusing and feeling the muscle, Good Stuff!!!

Burner02 · 12-19-2006, 03:49 PM

you ask too much, sir....you realize how hard it is for me to do multiple body parts in one workout?

Triple Threat · 12-20-2006, 06:56 PM

Quote:

Originally Posted by Burner02

They are there.....u have to see them..if they truely exist...glance and move on..unlike me...and see a hottie w/ the sports bra on...on all fours @ the butt blaster machine...and get nailed looking and...admiring the view...

I forgot why I was reading this journal.

Triple Threat · 12-20-2006, 06:57 PM

OK, now I remember.

Arch, can you keep the 4x4x cadence throughout the entire set?

Archangel · 12-20-2006, 09:02 PM

Quote:

Originally Posted by Burner02

you ask too much, sir....you realize how hard it is for me to do multiple body parts in one workout?

It's not really that hard, 2-3 total sets a bodypart, ALL out and call it a day my Friend, honestly think about it!!!

Quote:

Originally Posted by Triple Threat

OK, now I remember.

Arch, can you keep the 4x4x cadence throughout the entire set?

Good one!!!
Yes Sir, I can keep it up until I cannot lift/push/pull another one on my own, and then my partner helps (forces) me to lift another one, then comes 1 or 2 Negatives, then x-reps if possible, and done!!!

On a side note, went and seen Rocky Balboa, VERY inspirational imo!!! I know, it's only a movie, but I'm a Rocky FREAK, so I Loved it!!! New Inspiration in my world!!!

Triple Threat · 12-23-2006, 06:47 PM

Pylon · 12-25-2006, 09:49 AM

Merry X-mas, Arch!

12-11-2006, 10:39 PM	#211
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com whats the cadence thing you keep talking about
	"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."

12-14-2006, 07:39 PM	#213
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	damn next week i will start doing that! Sounds insanely hard...I like it
	"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."

12-15-2006, 06:15 PM	#215
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 12-15-06 UPPERS Rep Cadence = 4x4x CHEST Incline Hammer Press 135(270)x8 + 1 Negative + 3 x-reps Matrix Pec Dec 185x5 + 10 count hold + 2 x-reps BACK Hammer Seated Rows 135(270)x6 + 1 Negative + 3 x-reps Nautilus Pullovers 190x6 + 10 count hold + 1 x-rep DELTS Nautilus Presses (Plate Loaded) 90(180)x7 + 3 x-reps DB Side Laterals 35x6 + 2 x-reps BICEPS BB Curls 90x6 + 1 Negative + 2 x-reps Nautilus Nitro High Curls 140x4 + 1 Negative TRICEPS Pushdowns 190x5 + 1 Negative Nautilus Nitro High Extensions 125x4 + 1 Negative + 2 x-reps TRAPS DB Shrugs 90x7 + 3 x-reps This w/o kicked my butt!!! Prolly don't look like much, but I promise you it was INTENSE!!! Didn't time, due to the fact I do not want to race the clock and my form suffers, but I would guess right about 15 Minutes!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-15-2006, 06:59 PM	#216
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	looking good!! I wish my gym had hammer strength
	"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."

12-17-2006, 08:14 AM	#217
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Another fantastic workout buddy. Again looks hard as hell.
	www.crossfit.com

12-18-2006, 07:18 PM	#221
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 12-18-06 FullBody - Rep Cadence = 4x4x CHEST Incline Hammer Press 145(290)x7 + 1 Negative + 4 x-reps BACK Seated Hammer Rows 135(270)x7 + 1 Negative + 2 x-reps LEGS Unilateral Leg Press 305(610)x6 + 1 Negative + 2 x-reps DELTS Nautilus Plate Loaded Press 90(180)x9 + 2 x-reps BICEPS BB Curls 90x7 + 2 x-reps TRICEPS Dips BWx9 TRAPS Nautilus Unilateral Shrug Machine 100(200)x7 + 3 x-reps
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-18-2006, 07:20 PM	#223
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	how long did that take?
	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

12-18-2006, 07:25 PM	#225
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	ho-lee-schnikes!!!! that just boggles my mind...it doesn't register as to how that works...and yet it does...
	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

12-18-2006, 08:03 PM	#226
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	thats gotta burn ! 4x4 !
	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

12-19-2006, 03:49 PM	#228
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	you ask too much, sir....you realize how hard it is for me to do multiple body parts in one workout?
	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

12-20-2006, 06:57 PM	#230
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4	OK, now I remember. Arch, can you keep the 4x4x cadence throughout the entire set?

12-23-2006, 06:47 PM	#232
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4

12-25-2006, 09:49 AM	#233
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	Merry X-mas, Arch!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal