High Intensity Freak

Archangel · 03-19-2008, 05:08 PM

Quote:

Originally Posted by b_reed23

very nice Deads!!!

Thank you Sister Billie!!!

Quote:

Originally Posted by katt

Great workout Arch! - Looking pretty strong!!

I'm trying Sister Katt, I'm tryin!!! Appreciate the compliment!!!

Quote:

Originally Posted by SamEaston

That is such a great way to do a workout. Dear lord - r/p on such heavy deads must've been gut-wrenching, i can only imagine. Excellent rowing too

Photos sound great! As long as you bear in mind we'll all be guilty of one of the 7 deadly sins afterward - ENVY

I'm always lookin for ways to UP the Intensity, but yes, they annihalted me, LOL!!! Nothing to be envious here Sister Sam, but thanks for the positive vibes!!!

Quote:

Originally Posted by Brutus_G

Itll be cool to see some updated pics of you brother A. How much you weighing in at and whats your bf%?

I'm roughly 245 and right at about 17%, I know, Lard Butt!!!

Quote:

Originally Posted by nadirmg

wow, Arc! What a great w/o! How long did it take you to get through that routine? I would have been a useless pile of mush by the end of it.

pullups ARE hard aren't they.... the part that always gets me is forcing myself to do a full extension of the arms and pulling myself without jerking my legs up to help get me going. that's why i'm still doing assisted pullups...

Thank you my Friend, right at about 25 minutes I think!!! No pullups arent hard, they are IMPOSSIBLE, LOL!!!

Yesterday
45 Minutes Cardio
Treadmill

Archangel · 03-19-2008, 05:20 PM

Today
3-19-08
LEGS

Leg Press
180x20 warmup
360x15 warmup
540x10 warmup
720x14
r/p
720x4
r/p
720x3

Leg Extensions
255x9
r/p
255x3
r/p
255x2
*Done with a 3 count hold at the top, a 4 count lower, explode on raise

Seated Leg Curls
170x13
r/p
170x4
r/p
170x1 + 1 Forced
*Done with a 3 count hold at the bottom, a 4 count raise, explode on lower

Squats (ATF)
225x23

Seated Calve Raises
135x12
r/p
135x4
r/p
135x4

Toe Presses
270x16
r/p
270x8
r/p
270x4

Cardio
Treadmill
15 Minutes

Heres hoping my legs finally come into there own!!!

katt · 03-19-2008, 08:41 PM

Toe Presses??? What does that benefit???

SamEaston · 03-20-2008, 04:10 AM

Quote:

Originally Posted by katt

Toe Presses??? What does that benefit???

Your toes??

Now Katt's gonna kick my butt!! Nah - is it one of those machines that help you focus on that muscle that runs down the front of your shin? The one that works if you pull your toes up towards your knee?

Incredible looking ATG squats - how you did 23 i'll never know

And you're 245lb and 17% fat?? That would make you 220lb ripped up? Christ, you must be massive

Brutus_G · 03-20-2008, 08:21 AM

Love the work ethic Archie! 245 17% isnt to bad that has you coming in at 200-190 contest ready if you diet slowly and take your BCAAs during cardio and consume protein shakes post workout.

the other half · 03-20-2008, 09:02 AM

i would be happy being 200 and 15% bf. well, i would still like to be down to 10% just once in my life.

the other half · 03-20-2008, 09:03 AM

i keep forgetting to ask, how many shows have you done and are you going to be in the heavy weight class or super? and are you trying to get a pro card?

nadirmg · 03-20-2008, 10:43 AM

might as well get the wheel chair out, AA.
you're going to be crippled after those 23 squats. ouch!

i couldn't imagine doing that many! awesome, bro!

b_reed23 · 03-20-2008, 11:31 AM

720x14 on leg press!!!

Fitgirl70 · 03-20-2008, 11:35 AM

Does that REALLY say 720????? As in like 720 POUNDS?????

As in like SEVEN HUNDRED AND THEN TWENTY MORE????

Scarface30 · 03-20-2008, 02:43 PM

Arch, what can I say, your workouts are inspirational! you put up some serious numbers! especially when you were repping out 540 on the leg press as a warmup, when I could do maybe 5 reps with that as a working set lol. great stuff

Archangel · 03-21-2008, 06:04 PM

Quote:

Originally Posted by katt

Toe Presses??? What does that benefit???

Sister Sam is correct, the front of the shins, as well as an added benefit of pushing your calves a little more as well!!!

Quote:

Originally Posted by SamEaston

Your toes??

Now Katt's gonna kick my butt!! Nah - is it one of those machines that help you focus on that muscle that runs down the front of your shin? The one that works if you pull your toes up towards your knee?

Incredible looking ATG squats - how you did 23 i'll never know

And you're 245lb and 17% fat?? That would make you 220lb ripped up? Christ, you must be massive

Thank you Sister Sam, I for whatever reason have loved squats from day 1, really nothing else, LOL!!! I wish I was massive, I will be happy if I can HIT 210 or 215!!!

Quote:

Originally Posted by Brutus_G

Love the work ethic Archie! 245 17% isnt to bad that has you coming in at 200-190 contest ready if you diet slowly and take your BCAAs during cardio and consume protein shakes post workout.

Sorry to dissapoint BRother Brutus, I have NEVER been below 14% and I fully expect to be well below that my Friend, thanks for crackin the whip!!! Thanks for the encouragement!!!

Quote:

Originally Posted by the other half

i would be happy being 200 and 15% bf. well, i would still like to be down to 10% just once in my life.

You and I both my Friend, I have never seen 10%.................YET!!!

Quote:

Originally Posted by the other half

i keep forgetting to ask, how many shows have you done and are you going to be in the heavy weight class or super? and are you trying to get a pro card?

This is my 3rd show, If I did weight class I would be Heavyweight I believe!!! I am in the first Masters class 35-39, Me try for a pro card??? Sorry to dissapoint you too my Friend, but I am just a local contest kinda guy!!!

Quote:

Originally Posted by nadirmg

might as well get the wheel chair out, AA.
you're going to be crippled after those 23 squats. ouch!

i couldn't imagine doing that many! awesome, bro!

They still hurt LOL!!! Thank you BRother N!!!

Quote:

Originally Posted by b_reed23

720x14 on leg press!!!

Sister Billie, thank you too!!!

Quote:

Originally Posted by Fitgirl70

Does that REALLY say 720????? As in like 720 POUNDS?????

As in like SEVEN HUNDRED AND THEN TWENTY MORE????

LOL!!! Thank you Sister Fitty, appreciate that!!!

Quote:

Originally Posted by Scarface30

Arch, what can I say, your workouts are inspirational! you put up some serious numbers! especially when you were repping out 540 on the leg press as a warmup, when I could do maybe 5 reps with that as a working set lol. great stuff

Don't sell yourself short, your doing awesome w/o's yourself imo!!! Thank you for the kind words, it means ALOT to me my Friend!!!

Yesterday
3-20-08
Cardio
45 Minutes
Treadmill

Archangel · 03-21-2008, 06:22 PM

Today
3-21-08
CHEST/BI's/TRI's

RC=3/1/explode/1

CHEST
Pec Dec Machine (Warmups only)
100x15
130x10
150x5

Dips
BWx19
r/p
BWx5
r/p
BWx3

Incline DB Presses
95x9
r/p
95x3
r/p
95x1

Flat BB Bench
225x9
r/p
225x2
r/p
225x1 Negative

LOL at the bench, will have to switch around that and the dips, I felt like I was gonna die, HEAVY!!!

BICEPS
Standing DB Curls
45x10(each)
r/p
45x4(each)
r/p
45x2(each)

BB Preacher Curls
70x13
r/p
70x4
r/p
70x3

TRICEPS
DB Overhead Extensions
85x11
r/p
85x5
r/p
85x2

Pushdowns
12(+plate)x16
r/p
12(+plate)x5
r/p
12(+plate)x2

15 Minutes Cardio
Treadmill
Whirlpool
Sauna
Pool
GOOD TIMES!!!

Was VERY dissapointed in the Bench, but after 2 big movements before, I should have known better, will switch it up next time and do Dips last!!! Other than that was a fair w/o imo, hope ALL are having a Great weekend and a Great Easter!!!

Triple Threat · 03-21-2008, 06:25 PM

Quote:

Originally Posted by Archangel

LOL at the bench, will have to switch around that and the dips, I felt like I was gonna die, HEAVY!!!

Nothing like trashing the triceps and then trying to bench.

I think you did well to get as many as you did.

Archangel · 03-22-2008, 10:04 AM

Quote:

Originally Posted by Triple Threat

Nothing like trashing the triceps and then trying to bench.

I think you did well to get as many as you did.

Thank you BRother Triple!!!

Today 3-22-08
Cardio
45 Minutes
Treadmill

Sauna
Whirlpool

No Pool

There was some water aerobics class goin, and the instructor kept givin my Friend and I mean looks while we where in the whirlpool, so we just skipped out on the pool, but it really aggrivated me, The pool is what I use to cool my body down after the HOT sauna and whirlpool, and the ignorant looks on top of it, I just might have to say somethin!!! Sorry to vent!!!

yellowmoomba · 03-22-2008, 10:27 AM

What are you doing on the treadmill?? Intervals? Running ? Hills ?

That looked like a KILLER leg workout the other day

Just curious

Triple Threat · 03-22-2008, 10:37 AM

Did the water aerobics class take up the entire pool? Arch, you should have given the instructor a good smitin!

Kal · 03-22-2008, 10:42 AM

smokin workout man. Good to see you gearing up for the comps!!! And I agree...smite the pool instructor!!

nadirmg · 03-22-2008, 01:52 PM

man, nice w/o on the 21st! you must'a been tired after that one!

Scarface30 · 03-22-2008, 02:26 PM

superb workout and cardio Arch! rest-pauses all the way!

I can't imagine how tired the ol' triceps were after you hit them hard on the dips!

SamEaston · 03-23-2008, 05:03 AM

You shoulda just jumped in the pool - a big belly flop - soaked all the old ladies with their perms and specs on, and then walked off.

Excellent workout for chest there too - owww, those r/p are absolute killers

Brutus_G · 03-24-2008, 12:21 PM

Well next time you just give that boy the finger or go ask him if his tampon is in wrong.

Quote:

Originally Posted by Archangel

Thank you BRother Triple!!!

Today 3-22-08
Cardio
45 Minutes
Treadmill

Sauna
Whirlpool

No Pool

There was some water aerobics class goin, and the instructor kept givin my Friend and I mean looks while we where in the whirlpool, so we just skipped out on the pool, but it really aggrivated me, The pool is what I use to cool my body down after the HOT sauna and whirlpool, and the ignorant looks on top of it, I just might have to say somethin!!! Sorry to vent!!!

Archangel · 03-24-2008, 04:30 PM

Quote:

Originally Posted by yellowmoomba

What are you doing on the treadmill?? Intervals? Running ? Hills ?

That looked like a KILLER leg workout the other day

Just curious

Thank you BRother YM, I do Intervals, sorry, should have classified that!!!

Quote:

Originally Posted by Triple Threat

Did the water aerobics class take up the entire pool? Arch, you should have given

03-19-2008, 05:20 PM	#62
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 3-19-08 LEGS Leg Press 180x20 warmup 360x15 warmup 540x10 warmup 720x14 r/p 720x4 r/p 720x3 Leg Extensions 255x9 r/p 255x3 r/p 255x2 Done with a 3 count hold at the top, a 4 count lower, explode on raise Seated Leg Curls* 170x13 r/p 170x4 r/p 170x1 + 1 Forced Done with a 3 count hold at the bottom, a 4 count raise, explode on lower Squats (ATF)* 225x23 Seated Calve Raises 135x12 r/p 135x4 r/p 135x4 Toe Presses 270x16 r/p 270x8 r/p 270x4 Cardio Treadmill 15 Minutes Heres hoping my legs finally come into there own!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-20-2008, 08:21 AM	#65
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,910 Photos: 24	Love the work ethic Archie! 245 17% isnt to bad that has you coming in at 200-190 contest ready if you diet slowly and take your BCAAs during cardio and consume protein shakes post workout.
	"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

03-20-2008, 09:02 AM	#66
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	i would be happy being 200 and 15% bf. well, i would still like to be down to 10% just once in my life.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-20-2008, 09:03 AM	#67
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	i keep forgetting to ask, how many shows have you done and are you going to be in the heavy weight class or super? and are you trying to get a pro card?
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-20-2008, 10:43 AM	#68
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	might as well get the wheel chair out, AA. you're going to be crippled after those 23 squats. ouch! i couldn't imagine doing that many! awesome, bro!
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

03-19-2008, 08:41 PM	#63
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Toe Presses??? What does that benefit???

03-20-2008, 11:31 AM	#69
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,145 Photos: 34	720x14 on leg press!!!
	My Journal!

03-20-2008, 11:35 AM	#70
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,351 Blog Entries: 7 Photos: 4	Does that REALLY say 720????? As in like 720 POUNDS????? As in like SEVEN HUNDRED AND THEN TWENTY MORE????
	All the glory to God! We have a baby on the way.

03-20-2008, 02:43 PM	#71
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	Arch, what can I say, your workouts are inspirational! you put up some serious numbers! especially when you were repping out 540 on the leg press as a warmup, when I could do maybe 5 reps with that as a working set lol. great stuff
	Warning: Seismic Testing Zone

03-21-2008, 06:22 PM	#73
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 3-21-08 CHEST/BI's/TRI's RC=3/1/explode/1 CHEST Pec Dec Machine (Warmups only) 100x15 130x10 150x5 Dips BWx19 r/p BWx5 r/p BWx3 Incline DB Presses 95x9 r/p 95x3 r/p 95x1 Flat BB Bench 225x9 r/p 225x2 r/p 225x1 Negative LOL at the bench, will have to switch around that and the dips, I felt like I was gonna die, HEAVY!!! BICEPS Standing DB Curls 45x10(each) r/p 45x4(each) r/p 45x2(each) BB Preacher Curls 70x13 r/p 70x4 r/p 70x3 TRICEPS DB Overhead Extensions 85x11 r/p 85x5 r/p 85x2 Pushdowns 12(+plate)x16 r/p 12(+plate)x5 r/p 12(+plate)x2 15 Minutes Cardio Treadmill Whirlpool Sauna Pool GOOD TIMES!!! Was VERY dissapointed in the Bench, but after 2 big movements before, I should have known better, will switch it up next time and do Dips last!!! Other than that was a fair w/o imo, hope ALL are having a Great weekend and a Great Easter!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-22-2008, 10:27 AM	#76
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	What are you doing on the treadmill?? Intervals? Running ? Hills ? That looked like a KILLER leg workout the other day Just curious
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-22-2008, 10:37 AM	#77
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,321 Photos: 4	Did the water aerobics class take up the entire pool? Arch, you should have given the instructor a good smitin!

03-22-2008, 10:42 AM	#78
Kal Member Elite Member Join Date: Dec 2005 Location: Florissant, MO Posts: 131 Photos: 1	smokin workout man. Good to see you gearing up for the comps!!! And I agree...smite the pool instructor!!
	I ran until my brain hurt and my heart pumped battery acid....then I ran some more....

03-22-2008, 01:52 PM	#79
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	man, nice w/o on the 21st! you must'a been tired after that one!
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

03-22-2008, 02:26 PM	#80
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	superb workout and cardio Arch! rest-pauses all the way! I can't imagine how tired the ol' triceps were after you hit them hard on the dips!
	Warning: Seismic Testing Zone