Brutus_G

I dont do the whole 4 sec negative thing ,but have you noticed any immediate results in muscle gain?

"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

Archangel

Thank you Sister Katt!!!

Oh my Friend, you should!!! I have noticed a more "Fuller" effect, if thats what you mean???




Yesterday
5-13-08
Cardio
45 Minutes
Precor
Intervals

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Today
5-14-08

LEGS/ABS

RC=4/x/4/x

Squats (ATF)
135x20 warmup
225x10 warmup
315x5 warmup
375x9

Leg Press
180x20 warmup
360x10 warmup
540x5 warmup
740x13
r/p
740x4
r/p
740x3

Seated Leg Curls
285x14
r/p
285x3
r/p
285x1 + 1 Forced + 1 Negative

Standing Calve Raises
300x14
r/p
300x4
r/p
300x1 + 1 Forced + 1 Hold

ABS
Nitro Abs
200x8
r/p
200x3
r/p
200x2

Treadmill
Brisk Pace
20 Minutes

Warmed up in a superset style fashion w/the Squats and Leg Press, then went into the Work Sets!!! Dissapointed in the Squats today, will re-group and HIT it better next time!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Brutus_G

Nitro abs lol sounds like a supplement to me. Maybe you should give widow makers a shot Archie.

"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

nadirmg

you warmed up with my PR from today's workout.
btw, i'm curious what 1 forced means... is it a rep that you mentally make yourself do or.. what...

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

b_reed23

Hi Arch! Just curious....since your comp isn't any time soon, what does your diet look like until then?? Just wondered if you had considered a mini bulk to help make the muscles fill out How about a day's worth of food to give us an idea of what's going on in Archy's Kitchen??

My Journal!

the other half

whos great idea was it for a lifting program like this anyways.

like nad said, makes me feel really good that my max squat is 10 lbs. lighter than your last warmup set.
hey on the leg press do you have you feet high or low?

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Archangel

It does doesn't it, LOL!!! We are, gonna drop the weight and after we HIT 20, up the weight by like 5% or somethin!!!

Your doin Great my Friend, don't you dare sell yourself short!!!
A forced rep is a rep in which I cannot do it alone, but my partner ONLY helps enough to keep the bar moving in the right direction, sometimes the rep can take like 10 seconds, it is a Awesome technique IF used right!!!

SHHHHHHHHH, my diet is about as boring as watching paint peel!!! It is actually still very clean, My carbs are from whole grains, mostly. Brown rice, Grits, Oatmeal, sweet potatoes, stuff like that!!! My split though would probably make you say "WHAT"??? I am currently doing a 55-60% Carbs, 30-35% Protein, and 10% Fats!!!

But its Awesome isn't it!!! Hey, the same thing goes for you my Friend, your doing a Great job imo!!! Doing what we do is not fun (Well in a way it is) but it's NOT easy, thats why we are different than most people!!! Keep doing it my Friend, my hats off to ALL of you!!!
My feet are in the upper half of the platform, I'm 6'2" so anything lower would really hurt my knees, but I do alternate wide with narrow placement each mini set!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Today
5-16-08

DELTS/BICEPS/TRICEPS

RC=4/x/4/x

DELTS
Seated OH DB Presses
35x15 warmup
55x10 warmup
75x5 warmup
105x7 PR
r/p
105x2
r/p
105x1 Forced rep

Cybex Laterals
110x10
r/p
110x3
r/p
110x2

BICEPS
Standing DB Curls (Elbows in, Arms out, from overhead would look like a V)
25x10 warmup
35x5 warmup
40x7
r/p
40x2
r/p
40x1 + 1 Hammer Curl (each side)

TRICEPS
Close Grip Presses
245x7
r/p
245x2
r/p
245x1 + 1 Forced rep + 1 Negative

BICEPS
BB Preacher Curls(Elbows in, Hands out)
90x7
r/p
90x2 + 1 Forced
r/p
90x1 + 1 Negative

TRICEPS
Overhead Extensions
Plate#10x9
r/p
Plate#10x3 + 1 Forced rep
r/p
Plate#10x2 + 1 Forced rep

Cardio
Precor ADT Machine
25 Minutes
Intervals
Levels 2/5

All in all, pretty happy w/todays w/o!!! The DB Presses where HARD, really had to focus and push through, I wanted to stop at 5 but my partner pushed me past the mental barrier, Incredible spotter and Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Posted a few pics in my gallery, the ones in the grey shirt where from about 2 weeks ago, maybe more, the ones in the black shirt are from today!!! I have a LONG way to go!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

lucifuge

Your workouts are about as intimidating as KelJu's....
damned good work Arch... (just like TOH and Nadir, you're squat warmups smoke out my work sets, quite humbling)

Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables!

-The Tick

AKIRA

This is a biculiar workout I must say, but there are some impressive numbers in there.

1 set of most workouts huh? Do you get sore? Do you skyrocket in strength?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

b_reed23

Holy Crap Archy...what can I say about that workout...I'm speechless!!

I'm no surprised by your macros...DB did this a while back, and he liked the energy from it

My Journal!

Archangel

I thank you BRother Lucifuge, appreciate the encouragement!!!

Thank you too!!! Oh yes, I get extremely sore, and the strength seems to come faster than size most of the time!!!

Thank you Sister Billie, appreciate that!!! The energy is good, I'll tell ya that!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Triple Threat

If I did those macros, I'd give the Pillsbury dough boy a run for the money. How often do you get to eat pizza?

Archangel

I hear ya my Friend!!! I do NOT eat pizza , I do miss it, but the only way I can eat the macros in that way is by eating clean ya know!!! I have a long way to go so I do not want to burn myself out, I'm like 23 weeks out as of yesterday, so we'll see how it goes!!!



Today
5-18-08
Cardio
45 Minutes
Precor ADT
Intervals
Levels 3-5

Suana
Whirlpool
Pool

GOOD TIMES!!!

Going Ridin today, beautiful weather so it's time to Ride the wind!!! GOD speed you ALL!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

b_reed23

Nice cardio work Arch!! Do you Refeed occassionally?

My Journal!

Brutus_G

Great work on the OHP man i saw the 105 and i was like so then i saw the DB and was like FUCK YEAH!

"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

DeadBolt

The title says it all you FREAK!

LOL steller workouts man and awsome pics! You look alot leaner then the last pics I saw and you were still moving impressive numbers. Looks like your doing something right!!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

the other half

23 weeks out, so what is your weight now and how low do you need to get to?

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Archangel

Thank you sister Billie!!! No I don't really need to with the macros I have, but will be changing that around, as well as the routine LOL, you know me!!!


LOL, Thank you my Friend, appreciate the encouragement!!!

Thats me, Da Freak, LOL!!! Thank you very much for the positive feedback, I'm trying to not embarass myself this time, hopefully Brother Pylon will be able to make it, I WON'T dissapoint!!!

Yes Sir, 22 weeks out tomorrow as a matter of fact, just found out it (The Date) has been finalized, OCT. 25th!!! I weight right now about 242, but thats about to change, as I want to be around 205-208 for my show!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

Ok, took the rest of the week of from training, felt incredibly overtrained and starting to have an ongoing occurence that bothered me, muscles REFUSING to fire!!! No matter what I would do they just wouldn't fire and talk about FAILING, oh man!!!

So my partner and I have come up with a new routine, a combination of Mentzers HD and Our own Hybrid twist using r/p as well!!! This is a basic breakdown of it:

2 workout days a week (Monday and Thursday) with weights!!!
3 seperate routines (1-Chest/Back, 2-Legs/Abs, 3-Delts/Biceps/Triceps)
Each routine will have an alternate using pre-exhaust techniques!!!

Ex:
Week 1
Mon - Chest/Back (r/p)
Tue - Cardio
Wed - Cardio
Thu - Legs/Abs (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 2
Mon - Delts/Biceps/Triceps (r/p)
Tue - Cardio
Wed - Cardio
Thu - Chest/Back (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 3
Mon - Legs/Abs (r/p)
Tue - Cardio
Wed - Cardio
Thu - Delts/Biceps/Triceps (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 4
Mon - (Repeat with week 1 workout)
(p/e) = Pre-Exhaust
(r/p) = Rest-Pause


This might not look like much, but I will be pushing above and beyond!!!
All rep Cadence will be 4/x/4/x!!!
Also, will be doing rest/pause during the pre-exhaust w/o's too, only these will be the r/p the way Mentzer applied them in his HD routine!!! This is going to be an Intensity Filled FUNRIDE!!!

Hope ALL have a GREAT weekend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Brutus_G

LOL you post up pics with a shirt on man how we supposed to see the changes your making?

"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