High Intensity Angel - REBORN

Archangel · 07-09-2007, 04:45 PM

Hello ALL, New journal since I have switched gears, so outta the smoke and ashes of "ahem" attempted Powerlifting, comes the re-birth of my fires for bodybuilding!!! Thinking about another show or 2 next year, so time to get Intense, Insane and BUSY!!! New routine is as follows:

Mon - Push
Wed - Pull
Fri - Legs

Pre-Exhaust for a while

Rep Cadence will be :
4/1/explode/2

4 count negative, 1 count hold, explode up, 2 count squeeze, repeat!!!

Today
7-9-07

PUSH DAY

CHEST
Pec Dec
100x12 wu
140x6 wu
180x3 wu
205x8
rest/pause
205x2
rest/pause
205x1 + 1 Forced Rep + Static hold at the top (squeeze) for a 10 count

Incline DB Press
90x10
rest/pause
90x2
rest/pause
90x1 + 1 Forced Rep

DELTS
Seated DB Press
65x9
rest/pause
65x3
rest/pause
65x2

TRICEPS
Nautilus Plate Loaded Tricep Extensions
80x8
rest/pause
80x2
rest/pause
80x1

Shoulder is a little sore, but thinking the DB's will help with it, so we'll see!!! Really enjoy the time under tension, absolutely NO momentum can be used, ALL and Direct Intensity!!! The Nautilus is a Plate Loaded piece of equipment, I had 80 a side, will try to post a pic of the piece of equipment to give you a better idea!!!

Hope you ALL had a Great 4th!!!

Archangel · 07-09-2007, 04:52 PM

Here is the Nautilus Plate Loaded Tri-Extension :

The one I use actually has it to where you use real weights and not a weight stack, but you get the general idea!!!

Scarface30 · 07-09-2007, 04:57 PM

new journal I see.

great workout Archangel! looking forward to seeing how everything works out with the new routine!

hope you had a great July 1st..err 4th!

..I'm just kidding man, sorry I had to say it.

Pylon · 07-09-2007, 05:18 PM

New digs! Yay!

katt · 07-09-2007, 05:46 PM

Very nice workout - and colorful... cool

JerseyDevil · 07-09-2007, 06:55 PM

Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

soxmuscle · 07-09-2007, 07:03 PM

An HIT journal is always fun to keep an eye on. Nice.

WantItBad · 07-09-2007, 07:10 PM

nice work playa

DeadBolt · 07-09-2007, 09:53 PM

damn nice workout to boot buddy!

check your PMs need to get some advice...

b_reed23 · 07-10-2007, 02:05 AM

woohoo!! new journal!!

Triple Threat · 07-10-2007, 07:25 AM

Good luck with the return to body-building.

Fitgirl70 · 07-10-2007, 10:09 AM

Right on!!!! New journal for Sir Arch!

What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training

DOMS · 07-10-2007, 10:19 AM

A 4 count negative and a 2 count squeeze. Ouch!

Great looking workout, Arch!

Double D · 07-10-2007, 03:34 PM

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

DeadBolt · 07-10-2007, 04:04 PM

Quote:

Originally Posted by Double D

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Its cause your prego...the hormons screw w/ your vision

Archangel · 07-11-2007, 04:43 PM

Quote:

Originally Posted by Scarface30

new journal I see.

great workout Archangel! looking forward to seeing how everything works out with the new routine!

hope you had a great July 1st..err 4th!

..I'm just kidding man, sorry I had to say it.

Why I oughta!!! LOL!!! Thank you my Friend!!!

Quote:

Originally Posted by Pylon

New digs! Yay!

Yes Sir!!!

Quote:

Originally Posted by katt

Very nice workout - and colorful... cool

Thank you Sister Katt, appreciate that!!!

Quote:

Originally Posted by JerseyDevil

Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

From the bottom of my heart, I appreciate the encouragemnt from you Brother JD!!!

Quote:

Originally Posted by soxmuscle

An HIT journal is always fun to keep an eye on. Nice.

I'm tryin Brother Sox!!!

Quote:

Originally Posted by WantItBad

nice work playa

Thank you Brother Bad!!!

Quote:

Originally Posted by DeadBolt

damn nice workout to boot buddy!

check your PMs need to get some advice...

Thank you, and I did!!!

Quote:

Originally Posted by Triple Threat

Good luck with the return to body-building.

Brother Triple, I appreciate that!!!

Quote:

Originally Posted by b_reed23

woohoo!! new journal!!

Yes Ma'am!!!

Quote:

Originally Posted by Fitgirl70

Right on!!!! New journal for Sir Arch!

What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training

Thank you Sister Fitty!!! The major Benefit is absolutely NO momentum can be used, it's ALL muscle tension, the burn is Phenominal!!!

Quote:

Originally Posted by DOMS

A 4 count negative and a 2 count squeeze. Ouch!

Great looking workout, Arch!

Thank you Brother DOMS, I love the pain!!!

Quote:

Originally Posted by Double D

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Just tryin to keep up w/you my Friend!!!

Archangel · 07-11-2007, 04:51 PM

Today 7-11-07

PULL DAY

RC=4/1/explode/2 (except Deads)

BACK
Deadlifts
135x12 wu
225x6 wu
315x3 wu
405x1 wu
455x6
rest/pause
455x1
rest/pause
455x1

Hammer Strength Horizontal Rows
360x10
rest/pause
360x3
rest/pause
360x2 + 2 single Rows each side + 1 Static hold for 5 count and Negative

Face Pulls
105x11
rest/pause
105x5
rest/pause
105x2

BICEPS
Cable Curls
150x12
rest/pause
150x3
rest/pause
150x2

DB Hammer Curls
45x9/9

Not too much of a fan on the Face Pulls, just might throw in some DB Shrugs or somethin!!! Not sure just yet as the routine is still evolving!!!

Double D · 07-11-2007, 04:57 PM

405xwarmup!!!!!!!!Thats insane! 405 is so my working weight!

katt · 07-11-2007, 05:01 PM

Holy Crap! Now there's some weights!

Bakerboy · 07-11-2007, 05:38 PM

Boom, there it is...

WantItBad · 07-11-2007, 05:46 PM

Strong

Double D · 07-11-2007, 05:50 PM

"STRONG".....that shouldve been your journal title!

Scarface30 · 07-11-2007, 06:49 PM

like Double D said, 405 as a warmup!

I'll be happy if I see that in my lifetime! lol...awesome workout Archangel!

DeadBolt · 07-12-2007, 10:26 AM

Goof job archi but all rest pauses?

Witchblade · 07-12-2007, 02:51 PM

High Intensity Freak indeed.

07-09-2007, 04:45 PM	#1
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	High Intensity Angel - REBORN BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hello ALL, New journal since I have switched gears, so outta the smoke and ashes of "ahem" attempted Powerlifting, comes the re-birth of my fires for bodybuilding!!! Thinking about another show or 2 next year, so time to get Intense, Insane and BUSY!!! New routine is as follows: Mon - Push Wed - Pull Fri - Legs Pre-Exhaust for a while Rep Cadence will be : 4/1/explode/2 4 count negative, 1 count hold, explode up, 2 count squeeze, repeat!!! Today 7-9-07 PUSH DAY CHEST Pec Dec 100x12 wu 140x6 wu 180x3 wu 205x8 rest/pause 205x2 rest/pause 205x1 + 1 Forced Rep + Static hold at the top (squeeze) for a 10 count Incline DB Press 90x10 rest/pause 90x2 rest/pause 90x1 + 1 Forced Rep DELTS Seated DB Press 65x9 rest/pause 65x3 rest/pause 65x2 TRICEPS Nautilus Plate Loaded Tricep Extensions 80x8 rest/pause 80x2 rest/pause 80x1 Shoulder is a little sore, but thinking the DB's will help with it, so we'll see!!! Really enjoy the time under tension, absolutely NO momentum can be used, ALL and Direct Intensity!!! The Nautilus is a Plate Loaded piece of equipment, I had 80 a side, will try to post a pic of the piece of equipment to give you a better idea!!! Hope you ALL had a Great 4th!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-09-2007, 04:52 PM	#2
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Here is the Nautilus Plate Loaded Tri-Extension : The one I use actually has it to where you use real weights and not a weight stack, but you get the general idea!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-09-2007, 04:57 PM	#3
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	new journal I see. great workout Archangel! looking forward to seeing how everything works out with the new routine! hope you had a great July 1st..err 4th! ..I'm just kidding man, sorry I had to say it.
	Warning: Seismic Testing Zone

07-09-2007, 05:18 PM	#4
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	New digs! Yay!
	"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

07-09-2007, 07:03 PM	#7
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,947 Photos: 10	An HIT journal is always fun to keep an eye on. Nice.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-09-2007, 05:46 PM	#5
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Very nice workout - and colorful... cool

07-09-2007, 06:55 PM	#6
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

07-09-2007, 07:10 PM	#8
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	nice work playa
	"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."

07-09-2007, 09:53 PM	#9
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,300	damn nice workout to boot buddy! check your PMs need to get some advice...
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-10-2007, 02:05 AM	#10
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,145 Photos: 34	woohoo!! new journal!!
	My Journal!

07-10-2007, 07:25 AM	#11
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4	Good luck with the return to body-building.

07-10-2007, 10:09 AM	#12
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,351 Blog Entries: 7 Photos: 4	Right on!!!! New journal for Sir Arch! What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training
	All the glory to God! We have a baby on the way.

07-10-2007, 03:34 PM	#14
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!
	www.crossfit.com

07-11-2007, 04:51 PM	#17
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 7-11-07 PULL DAY RC=4/1/explode/2 (except Deads) BACK Deadlifts 135x12 wu 225x6 wu 315x3 wu 405x1 wu 455x6 rest/pause 455x1 rest/pause 455x1 Hammer Strength Horizontal Rows 360x10 rest/pause 360x3 rest/pause 360x2 + 2 single Rows each side + 1 Static hold for 5 count and Negative Face Pulls 105x11 rest/pause 105x5 rest/pause 105x2 BICEPS Cable Curls 150x12 rest/pause 150x3 rest/pause 150x2 DB Hammer Curls 45x9/9 Not too much of a fan on the Face Pulls, just might throw in some DB Shrugs or somethin!!! Not sure just yet as the routine is still evolving!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-11-2007, 04:57 PM	#18
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	405xwarmup!!!!!!!!Thats insane! 405 is so my working weight!
	www.crossfit.com

07-11-2007, 05:01 PM	#19
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Holy Crap! Now there's some weights!

07-11-2007, 05:38 PM	#20
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Boom, there it is...
	No strength within, no respect without - Kasmiri Proverb

07-11-2007, 05:46 PM	#21
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	Strong
	"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."

07-11-2007, 05:50 PM	#22
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	"STRONG".....that shouldve been your journal title!
	www.crossfit.com

07-11-2007, 06:49 PM	#23
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	like Double D said, 405 as a warmup! I'll be happy if I see that in my lifetime! lol...awesome workout Archangel!
	Warning: Seismic Testing Zone

07-12-2007, 10:26 AM	#24
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,300	Goof job archi but all rest pauses?
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-12-2007, 02:51 PM	#25
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,219 Photos: 2	High Intensity Freak indeed.
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