High Intensity Freak

Triple Threat · 05-02-2008, 10:15 AM

Quote:

Originally Posted by katt

ahhhh... just call me blonde... lol

Blonde!

Archangel · 05-02-2008, 06:56 PM

Quote:

Originally Posted by katt

ahhhh... just call me blonde... lol

No worries!!!

Quote:

Originally Posted by b_reed23

er...nice WARMUP on squats....

Thank you Sister Billie!!! I'm tryin!!!

Quote:

Originally Posted by Scarface30

I still can't get over it - you're warmup sets are as much as most peoples' working sets! great stuff Arch, I think the show could come early, and I'd bet you'd be ready for it

Thank you for the kind words of encouragement my Friend, means ALOT!!!

Quote:

Originally Posted by nadirmg

AA - how do you like those narrow stance leg presses? they hit the outside of your quads like FIRE don't they!

Brother N, they HIT hard, and I enjoy every ounce of pain I feel from them!!!

Quote:

Originally Posted by Triple Threat

Blonde!

Archangel · 05-02-2008, 07:15 PM

Today 5-2-08

DELTS/BICEPS/TRICEPS

RC=4/x/2/x

DELTS
Seated DB Presses
35x12 warmup
55x10 warmup
75x6 warmup
85x2 warmup
100x9 PR
r/p
100x3
r/p
100x1

Rear Lateral Raises (Elbows Leading)
65x7
r/p
65x3
r/p
65x1

Laterals (Matrix Cable Machine)
180x1 (18 Count Max Contraction Hold)
180x1 (8 Count Negative)

BICEPS
Standing DB Curls
25x15 warmup
40x6 warmup
60x5
r/p
60x2
r/p
60x1 Forced Rep + 2 Cheat Negatives

TRICEPS
Close Grip Presses (Hands on the Inside of the ring)
245x6
r/p
245x2
r/p
245x1 Forced Rep + 1 Negative

BICEPS
BB Preacher Curls (Elbows Narrow and Narrow Grip)
90x6
r/p
90x2
r/p
90x1 + 1 Forced Rep + 1 Negative

TRICEPS
Pushdowns
#15 (+ Plate)x12
r/p
#15 (+ Plate)x3
r/p
#15 (+ Plate)x2 + 2 Negatives

BICEPS
Close-Grip Pulldowns (Focus on Biceps w/Narrow grip and elbows in front)
#13x1 (22 Count Max Contraction Hold)
#13x1 (7 Count Negative)

TRICEPS
Hammer Strength Dip Machine
360x1 (10 Count Max Contraction Hold)
360x1 (4 Count Negative)

Treadmill
20 Minutes
Incline 4.0
Speed 4.0

DB Presses where a shock to me, again my partner pushed me to dig deep and just do it!!! Biceps and Triceps are done in a Superset fashion, realy feel them working that way!!! Hope ALL enjoy the weekend!!!

countryboy · 05-02-2008, 08:06 PM

Awesome looking workout there AA!!

SamEaston · 05-03-2008, 10:25 AM

Amazing shoulder workout Arch, got to be one of my favourite workouts. Starting with presses too - brilliant!

Hope you have a great weekend lined up

nadirmg · 05-03-2008, 06:14 PM

AA, congrats on the PR! way to dish out the effort!

Scarface30 · 05-04-2008, 09:06 AM

great workout Arch, those are some mighty OH DB presses!

Archangel · 05-04-2008, 09:26 AM

Quote:

Originally Posted by countryboy

Awesome looking workout there AA!!

Thank you BRother Country!!!

Quote:

Originally Posted by SamEaston

Amazing shoulder workout Arch, got to be one of my favourite workouts. Starting with presses too - brilliant!

Hope you have a great weekend lined up

Appreciate that SIster Sam, actually had a "Derby Day" yesterday, was upset about the Philly having to be put down though, but today is rest day!!!

Quote:

Originally Posted by nadirmg

AA, congrats on the PR! way to dish out the effort!

Thank you BRother N, just gotta keep pushin through barriers ya know!!!

Quote:

Originally Posted by Scarface30

great workout Arch, those are some mighty OH DB presses!

Thank you BRother Scar, I'm tryin!!!

Today 5-3-08
CARDIO

Precor
30 Minutes
Interval training

Treadmill
20 Minutes
Brisk Pace

Sauna
Whirlpool
Swimming pool

b_reed23 · 05-04-2008, 10:12 PM

nice lookin cardio session!

countryboy · 05-05-2008, 08:43 AM

Even on a "day off" he still spends an hour in the gym!

WTG!

Yes, sad news about the pony...

boilermaker · 05-05-2008, 11:46 AM

awesome workouts....check
awesome cardio........check
feelings for animals....check

well, things look good here!

Fitgirl70 · 05-05-2008, 11:49 AM

Sir Arch. Things are looking good in here.

It was so sad to hear about the horse that had to be put down and on the track none the less. That's too bad.

Your workouts are looking great!

Brutus_G · 05-05-2008, 12:49 PM

Go Archie! Im gonna do my hour of time today to man.

nadirmg · 05-05-2008, 05:59 PM

Quote:

Originally Posted by Archangel

Sauna
Whirlpool
Swimming pool[/b]

aaah, now i MIGHT do some cardio if my gym had the above facilities

nice consistency with the cardio, AA. lovin' the dedication.

Scarface30 · 05-05-2008, 08:19 PM

cardio is looking great Arch

something I really need to start doing...*sigh* lol

the other half · 05-05-2008, 10:25 PM

i just look at it this way. if i do some cardio, then i dont feel as bad when i eat something im not supposed to. probably not the best way to look at it.

b_reed23 · 05-05-2008, 10:35 PM

but it also seems much easier sometimes to do the cardio than to avoid all that bad food!!

Brutus_G · 05-06-2008, 07:37 AM

Quote:

Originally Posted by b_reed23

but it also seems much easier sometimes to do the cardio than to avoid all that bad food!!

I hear ya girl id rather run for 30 mins then cut my carbs by 80-100g.

countryboy · 05-06-2008, 12:50 PM

Sauna
Whirlpool
Swimming pool..

Man, my gym doesn't even have a water fountain that keeps the water cool..

Archangel · 05-06-2008, 04:09 PM

Quote:

Originally Posted by b_reed23

nice lookin cardio session!

Quote:

Originally Posted by countryboy

Even on a "day off" he still spends an hour in the gym!

WTG!

Yes, sad news about the pony...

LOL, I'm in the gym way longer on cardio days, I almost feel like I'm slacking!!!
Yeah, that bummed me out!!!

Quote:

Originally Posted by boilermaker

awesome workouts....check
awesome cardio........check
feelings for animals....check

well, things look good here!

I thank you kind Sir!!!

Quote:

Originally Posted by Fitgirl70

Sir Arch. Things are looking good in here.

It was so sad to hear about the horse that had to be put down and on the track none the less. That's too bad.

Your workouts are looking great!

Thank you Sister Fitty!!! That was a bad thing to see, they could have at least cut away from it!!!

Quote:

Originally Posted by Brutus_G

Go Archie! Im gonna do my hour of time today to man.

Awesome!!!

Quote:

Originally Posted by nadirmg

aaah, now i MIGHT do some cardio if my gym had the above facilities

nice consistency with the cardio, AA. lovin' the dedication.

Thank you BRother N!!!

Quote:

Originally Posted by Scarface30

cardio is looking great Arch

something I really need to start doing...*sigh* lol

Just do it, LOL!!!

Quote:

Originally Posted by the other half

i just look at it this way. if i do some cardio, then i dont feel as bad when i eat something im not supposed to. probably not the best way to look at it.

Hadn't quite thought of it like that!!!

Quote:

Originally Posted by b_reed23

but it also seems much easier sometimes to do the cardio than to avoid all that bad food!!

You guys might be on to something!!!

Quote:

Originally Posted by Brutus_G

I hear ya girl id rather run for 30 mins then cut my carbs by 80-100g.

Ok, I'm sensing a pattern here, LOL!!!

Quote:

Originally Posted by countryboy

Sauna
Whirlpool
Swimming pool..

Man, my gym doesn't even have a water fountain that keeps the water cool..

You need a new Gym my Friend!!!

Archangel · 05-06-2008, 04:23 PM

Didn't post yesterday, hectic day, so here it is!!!

5-5-08
CHEST/BACK
Pre-Exhaust
RC=4/x/4/x

CHEST
Pec Dec
75x15 warmup
100x10 warmup
150x5 warmup
170x7

Immediatly to :
Incline Nautilus Press (Wheel Loaded)
200x5
r/p
200x2
r/p
200x1 + 1 Forced + 1 Negative

Immediatly to :
Matrix Chest Press
200x4
r/p
200x2 + 1 Forced
r/p
200x1 + 1 Forced + 1 Negative

CHEST DONE!!!

BACK
Pullovers
75x15 warmup
125x10 warmup
150x5 warmup
170x8

Immediatly to :
Matrix CG Pulldowns
200x5
r/p
200x2
r/p
200x1 + 1 Forced Rep + 1 Negative

Immediatly to :
Matrix Seated Rows
200x5
r/p
200x2 + 1 Forced Rep
r/p
200x1 + 1 Forced Rep + 1 Negative

BACK DONE!!!

Total time : @ 14 Minutes, LOL!!!

I know the #'s look light, but Honestly try a 4 count negative, no pause and a 4 count positive w/no pause, there is NO momentum to be found anywhere, and it truelly HITs you hard!!!

Today 5/6/08

CARDIO
Precor AFM
30 Minutes
Interval Training

Treadmill
20 Minutes
Brisk Pace

katt · 05-06-2008, 04:57 PM

Looks good Arch.... and thanks to you TOH is doing r/p in our workouts as well....

But, I gotta admit... I really like them!!

Brutus_G · 05-06-2008, 05:25 PM

Four count negatives are no fun ,but they work you hard. As for your "light" numbers your full of it my friend nothing is light about that workout.

05-02-2008, 07:15 PM	#183
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 5-2-08 DELTS/BICEPS/TRICEPS RC=4/x/2/x DELTS Seated DB Presses 35x12 warmup 55x10 warmup 75x6 warmup 85x2 warmup 100x9 PR r/p 100x3 r/p 100x1 Rear Lateral Raises (Elbows Leading) 65x7 r/p 65x3 r/p 65x1 Laterals (Matrix Cable Machine) 180x1 (18 Count Max Contraction Hold) 180x1 (8 Count Negative) BICEPS Standing DB Curls 25x15 warmup 40x6 warmup 60x5 r/p 60x2 r/p 60x1 Forced Rep + 2 Cheat Negatives TRICEPS Close Grip Presses (Hands on the Inside of the ring) 245x6 r/p 245x2 r/p 245x1 Forced Rep + 1 Negative BICEPS BB Preacher Curls (Elbows Narrow and Narrow Grip) 90x6 r/p 90x2 r/p 90x1 + 1 Forced Rep + 1 Negative TRICEPS Pushdowns #15 (+ Plate)x12 r/p #15 (+ Plate)x3 r/p #15 (+ Plate)x2 + 2 Negatives BICEPS Close-Grip Pulldowns (Focus on Biceps w/Narrow grip and elbows in front) #13x1 (22 Count Max Contraction Hold) #13x1 (7 Count Negative) TRICEPS Hammer Strength Dip Machine 360x1 (10 Count Max Contraction Hold) 360x1 (4 Count Negative) Treadmill 20 Minutes Incline 4.0 Speed 4.0 DB Presses where a shock to me, again my partner pushed me to dig deep and just do it!!! Biceps and Triceps are done in a Superset fashion, realy feel them working that way!!! Hope ALL enjoy the weekend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-02-2008, 08:06 PM	#184
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 285	Awesome looking workout there AA!!
	-Dennis

05-03-2008, 06:14 PM	#186
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 920 Photos: 7	AA, congrats on the PR! way to dish out the effort!
	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: +35 x 5 x 5

05-04-2008, 09:06 AM	#187
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,688 Photos: 2	great workout Arch, those are some mighty OH DB presses!
	Warning: Seismic Testing Zone

05-04-2008, 10:12 PM	#189
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,212 Photos: 34	nice lookin cardio session!
	My Journal!

05-05-2008, 08:43 AM	#190
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 285	Even on a "day off" he still spends an hour in the gym! WTG! Yes, sad news about the pony...
	-Dennis

05-05-2008, 11:46 AM	#191
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	awesome workouts....check awesome cardio........check feelings for animals....check well, things look good here!
	My Journal: Are We Almost There Yet?

05-05-2008, 11:49 AM	#192
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,376 Blog Entries: 7 Photos: 4	Sir Arch. Things are looking good in here. It was so sad to hear about the horse that had to be put down and on the track none the less. That's too bad. Your workouts are looking great!
	All the glory to God! We have a baby on the way.

05-05-2008, 12:49 PM	#193
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,011 Photos: 24	Go Archie! Im gonna do my hour of time today to man.
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

05-05-2008, 08:19 PM	#195
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,688 Photos: 2	cardio is looking great Arch something I really need to start doing...sigh lol
	Warning: Seismic Testing Zone

05-05-2008, 10:25 PM	#196
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	i just look at it this way. if i do some cardio, then i dont feel as bad when i eat something im not supposed to. probably not the best way to look at it.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-05-2008, 10:35 PM	#197
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,212 Photos: 34	but it also seems much easier sometimes to do the cardio than to avoid all that bad food!!
	My Journal!

05-06-2008, 12:50 PM	#199
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 285	Sauna Whirlpool Swimming pool.. Man, my gym doesn't even have a water fountain that keeps the water cool..
	-Dennis

05-06-2008, 04:23 PM	#201
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Didn't post yesterday, hectic day, so here it is!!! 5-5-08 CHEST/BACK Pre-Exhaust RC=4/x/4/x CHEST Pec Dec 75x15 warmup 100x10 warmup 150x5 warmup 170x7 Immediatly to : Incline Nautilus Press (Wheel Loaded) 200x5 r/p 200x2 r/p 200x1 + 1 Forced + 1 Negative Immediatly to : Matrix Chest Press 200x4 r/p 200x2 + 1 Forced r/p 200x1 + 1 Forced + 1 Negative CHEST DONE!!! BACK Pullovers 75x15 warmup 125x10 warmup 150x5 warmup 170x8 Immediatly to : Matrix CG Pulldowns 200x5 r/p 200x2 r/p 200x1 + 1 Forced Rep + 1 Negative Immediatly to : Matrix Seated Rows 200x5 r/p 200x2 + 1 Forced Rep r/p 200x1 + 1 Forced Rep + 1 Negative BACK DONE!!! Total time : @ 14 Minutes, LOL!!! I know the #'s look light, but Honestly try a 4 count negative, no pause and a 4 count positive w/no pause, there is NO momentum to be found anywhere, and it truelly HITs you hard!!! Today 5/6/08 CARDIO Precor AFM 30 Minutes Interval Training Treadmill 20 Minutes Brisk Pace
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-06-2008, 04:57 PM	#202
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	Looks good Arch.... and thanks to you TOH is doing r/p in our workouts as well.... But, I gotta admit... I really like them!!

05-06-2008, 05:25 PM	#203
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,011 Photos: 24	Four count negatives are no fun ,but they work you hard. As for your "light" numbers your full of it my friend nothing is light about that workout.
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton