High Intensity Freak

**King Silverback** · 02-25-2008, 06:27 PM

Hello ALL!!! Sorry to have been away for SO long, good news on the Step-Mom situation, she has had 4 stem cell retreivals last week and is scheduled for the first of 2 stem-cell transfusions tomorrow. Looks like all is well with her and even after all she has put my family through, I find myself hoping and praying that all goes well!!! I am just under 20 weeks out from my contest, its the Show-Mes again, July 12th to be exact, and am in high gear for that!!! My best Friend and Weight Lifting partner is also doing it!!! We have been working in 3 week cycles and this week we have dropped some volume (Not alot as those who know me know I am against high volume, LOL) and have started today on an upper/lower split of just a few exercises in hopes to "take it easy" for this 3 week cycle!!! Here she goes:

2-25-08
LOWERS

Squats
135x15 warmup
225x10 warmup
315x6 warmup
375x16 (One all out)

Leg Press
270x15 warmup
540x10 warmup
630x6 warmup
720x13 (One all out)

Seated Calve Raises
90x23 (One all out)

Cybex Abs Machine
185x20 (One all out)

Cybex Back Extensions
185x20 (One all out)

Thats it, really light on volume today, LOL!!! The Squats and Leg Presses where done together as warmups and then each work set from there on out was done immediatly after each working set. Hope all is well w/ALL of you!!! Will go check out your journals now, GOD speed you ALL!!!

**katt** · 02-25-2008, 06:46 PM

Welcome Back Arch!! Doing a contest huh? What weight class are you in?

**Scarface30** · 02-25-2008, 07:07 PM

good to see your back Arch! knowing what happened between you/your family and your step-mom, you have turned many cheeks, but are a great person for doing it!

competition huh? sounds good, and with workouts like that you'll be in great shape in no time

glad your back!

**JerseyDevil** · 02-25-2008, 07:25 PM

awesome buddy! 375 x 16, holy crap!

**soxmuscle** · 02-25-2008, 08:15 PM

He's back...

This should be fun. Sticking with the HIT I see?

**b_reed23** · 02-25-2008, 08:21 PM

I'm so glad your back with us Archy...you have been missed!!

**SamEaston** · 02-27-2008, 06:37 AM

Hey Arch!

Incredible Squats and Leg Presses

Light volume huh, yeah right

Best of luck for the contest - you'll do great

**King Silverback** · 02-28-2008, 07:15 PM

Originally Posted by katt

Welcome Back Arch!! Doing a contest huh? What weight class are you in?

Thank you Sister Katt!!! Yes Maam, I'm in the 35-39 Masters Division, this is my last year in this division!!!

Originally Posted by Scarface30

good to see your back Arch! knowing what happened between you/your family and your step-mom, you have turned many cheeks, but are a great person for doing it!

competition huh? sounds good, and with workouts like that you'll be in great shape in no time

glad your back!

Thanks Brother Scar, appreciate that!!! Yes Sir, in July, thanks for the thumbs up my Friend, appreciate that!!!

Originally Posted by JerseyDevil

awesome buddy! 375 x 16, holy crap!

Thanks my Friend, I'm just not right ya know, LOL!!!

Originally Posted by soxmuscle

He's back...

This should be fun. Sticking with the HIT I see?

Thanks my Friend, I am indeed back!!! Yes Sir, HIT is the only way for me, of course I mix and match my own version, LOL!!!

Originally Posted by b_reed23

I'm so glad your back with us Archy...you have been missed!!

Thank you Sister Billie, glad to be back and I have missed you all as well, I need the inspiration I get from each of you!!!

Originally Posted by SamEaston

Hey Arch!

Incredible Squats and Leg Presses

Light volume huh, yeah right

Best of luck for the contest - you'll do great

Thank you for the positive input, much appreciated!!! Thanks for the well wishes too!!!

Yesterday
2-27-08
UPPERS

Chest
Incline DB Presses
45x15 warmup
65x10 warmup
85x5 warmup
105x16

Instantly to:
Incline DB Flyes (With a deep stretch at the bottom)
70x7

Back
CG Hammer Seated Rows
90x15 warmup
180x10 warmup
205x5 warmup
270x17

Instantly to:
CG Pullup
BWx1 (30 Second Negative)

Shoulders
Seated Military Press
225x11

Cable Upright Rows
11x13

Biceps
Seated DB Incline Curls
60x7 (each arm)

Triceps
Eagle Tricep Extensions
120x23

Went WAY too heavy on Biceps and too light on Triceps, adjustments will be made!!! Really taking it easy for the next few weeks, then kickin it up into High Gear!!! Cardio is only a brisk walk right now after weights for 20 minutes, will be picking that up in the next few weeks as well!!! Hope all is well!!!

**King Silverback** · 02-29-2008, 05:46 PM

Today
2-29-08
LOWERS

Leg Press
180x15 warmup
360x10 warmup
540x5 warmup
630x5 warmup
770x23

Seated Leg Curls
185x17

Seated Calve Raises
100x21

Back Extensions
BW+45x14

Rope Ab Pull Downs
15x20 + Hold

**SamEaston** · 03-01-2008, 06:15 AM

WOW - my eyes almost popped out when i saw 225lb for a seated military press. I had to rub them and look again

Incredible!

CG pullups with a 30s negative too - high intensity indeed

**Scarface30** · 03-01-2008, 12:11 PM

high intensity all the way Arch, great job - 30 second negative?!

if that isn't high gear for you, I can't imagine what is!

**soxmuscle** · 03-01-2008, 12:23 PM

Yea.. you're strong.

**Stewart14** · 03-01-2008, 03:00 PM

My God Archie, some crazy numbers in here for sure. you gotta post a pic of your wheels man, cause seriously at 375 for 16 reps in a squat, they must be HUGE. Actually, I would love to see what you look like now, you know, unless you are keeping it a surprise for after the competition.

Keep it up buddy, your numbers put me to shame

**King Silverback** · 03-02-2008, 12:18 PM

Originally Posted by SamEaston

WOW - my eyes almost popped out when i saw 225lb for a seated military press. I had to rub them and look again

Incredible!

CG pullups with a 30s negative too - high intensity indeed

Thank you Sister Sam, much appreciated!!!

Originally Posted by Scarface30

high intensity all the way Arch, great job - 30 second negative?!

if that isn't high gear for you, I can't imagine what is!

Thank you for the positive vibe my Friend, it helps tremendously!!!

Originally Posted by soxmuscle

Yea.. you're strong.

Just tryin to keep up with you ALL!!!

Originally Posted by Stewart20

My God Archie, some crazy numbers in here for sure. you gotta post a pic of your wheels man, cause seriously at 375 for 16 reps in a squat, they must be HUGE. Actually, I would love to see what you look like now, you know, unless you are keeping it a surprise for after the competition.

Keep it up buddy, your numbers put me to shame

LOL, you would be dissapointed my Friend!!! I will be posting pics eventually as the time gets closer!!! Thanks for the encouragement my Friend!!!

**Triple Threat** · 03-02-2008, 05:48 PM

Still putting up amazing numbers, Arch. Good to have you back.

**katt** · 03-03-2008, 07:56 AM

770 for 23????

You'd think you could at least get to 25.. geez.. lol

gj Arch.. and you're cutting, right???

I can't imagine the weight you'd use when you bulk..

**b_reed23** · 03-03-2008, 11:14 AM

those are some crazy numbers Arch...and I think pics now would be good

**the other half** · 03-03-2008, 05:18 PM

watch out mr. archangel. these women have been relentless when it comes to someone saying that they are gonna post pics. i think they just love us for our bodies, not for who we really are as a person

so where is the comp. that you are going to compete in, at?

impressive workouts by the way.

**the other half** · 03-03-2008, 05:18 PM

good to have you back, also.

**b_reed23** · 03-03-2008, 10:15 PM

That's right...we totally objectify every guy we see as just a sex toy

**Stewart14** · 03-04-2008, 07:29 AM

Originally Posted by b_reed23

That's right...we totally objectify every guy we see as just a sex toy

I think I am OK with that

**Triple Threat** · 03-04-2008, 10:16 AM

Originally Posted by b_reed23

That's right...we totally objectify every guy we see as just a sex toy

Works for me.

**King Silverback** · 03-04-2008, 07:34 PM

LOL at the pics, we'll see when I get a chance!!! Thank you ALL for the encouragement, it means more to me than you know!!! My Contest is in July in St. Louis, Mo!!! I have been working 12 hour days so my posts are behind, I apologize!!!

Yesterday 3-3-08
UPPERS

Chest
Incline DB Presses
45x15 warmup
65x10 warmup
85x5 warmup
105x18

Instantly to:
Incline DB Flyes (With a deep stretch at the bottom)
70x9

Back
CG Hammer Seated Rows
90x15 warmup
180x10 warmup
205x5 warmup
320x11

Instantly to:
CG Pullup
BWx1 (30 Second Negative)

Shoulders
Seated DB Military Press
75x15

Cable Upright Rows
12x14

Biceps
Seated DB Incline Curls
50x9 (each arm)

Triceps
Eagle Tricep Extensions
170x15

**Stewart14** · 03-04-2008, 07:42 PM

you really need to stop being so modest and just accept the fact that you're one strong mofo Archie. It's OK, you earned it, why not indulge in a little gloating and praise?

**PeteTheGreek** · 03-04-2008, 08:19 PM

Some pretty impressive numbers

**b_reed23** · 03-04-2008, 10:23 PM

eagle tricep presses?????

**SamEaston** · 03-05-2008, 02:30 AM

Those are impressive numbers, especially on the seated rows. How do you feel you are progressing in terms of the show? Do you feel you are on track?

**katt** · 03-05-2008, 07:44 AM

12 hr days must be brutal in addition to getting ready for the show!! I can't imagine!

Eagle presses?? I'll have to look that one up.

**DOMS** · 03-05-2008, 08:23 AM

105 DBs.

You're a monster, Brother Archangel!

**the other half** · 03-05-2008, 11:28 AM

serious volume going there. i would have been beat half way through the warmup sets.

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