The Fallen Shall Rise Again!!!

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  1. #1
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    The Fallen Shall Rise Again!!!






    Been away for a WHILE now, I apologize my Friends!!! I am currently doing a abbreviated fullbody routine with 1 accesory bodypart thrown in each workout, I will alter and cut or add as I see fit, you know me, HYBRID all the way Baby!!! I work out on a M-F-W-M-F-W etc. routine, that works best for me!!!

    I am a HUGE stickler to rep cadence, and mine are as follows:

    6 count negative
    slight pause (mostly so NO momentum is used!!!)
    Explode (with control - usually about a 2 count)
    Pause for a 2 count
    rinse and repeat!!!

    Todays workout

    Squats
    315x10
    Seated Row
    Plate#10x10
    Incline DB Bench
    65x10
    DB Laterals
    25x8
    DONE!!!

    Walked on treadmill for 15 minutes afterwards!!!

    #'s are not up to par, coming back after a 2 week layoff, was bummed because the contest I was training for I can no longer do due to the meds I take for asthma I was told some might consider that an advantage, my advantage is I CAN BREATH!!!

    Oh well, I felt sorry for myself, but am back now, might do a show in Des Moines next May, not sure but might!!!

    Anyway, I wont bore you with the warmups or stuff like that, those who know me know how I do what I do, LoL!!!

    Any questions or criticisms, fire away Gang, I'm back!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  2. #2
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    Quote Originally Posted by Archangel View Post
    , was bummed because the contest I was training for I can no longer do due to the meds I take for asthma I was told some might consider that an advantage, my advantage is I CAN BREATH!!!
    Huh? That's weird. If it's a steroidal type of med for asthma, those generally have no performance enhancing effects. They're not anabolic.

  3. #3
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    Good to see you back here again, Arch.

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    Quote Originally Posted by Seanp156 View Post
    Huh? That's weird. If it's a steroidal type of med for asthma, those generally have no performance enhancing effects. They're not anabolic.
    Thats what I said, but apparently Albuterol is a relative of Clenbuterol, and it would look as if I am trying to mask it, or just didn't "come off" in time!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  5. #5
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    Quote Originally Posted by Triple Threat View Post
    Good to see you back here again, Arch.
    Thanks my Friend, good to be back!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  6. #6
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    let the smiting of all evil doers and slackers commence again!
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  7. #7
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    Quote Originally Posted by Burner02 View Post
    let the smiting of all evil doers and slackers commence again!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  8. #8
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    AA - Good to see you return. Your negative six count has to be hard !!!!!!!!!!!

    Do it!

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    Hey Arch! How's things? Glad to see you posting again

  10. #10
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    Quote Originally Posted by yellowmoomba View Post
    AA - Good to see you return. Your negative six count has to be hard !!!!!!!!!!!

    Thank you, glad to be back!!! It can be VERY humbling!!!

    Quote Originally Posted by katt View Post
    Hey Arch! How's things? Glad to see you posting again
    Things are goin good, thanks for the welcome back!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  11. #11
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    Arch, great to see you back! How is the family?

    I just started posting again myself....

  12. #12
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    Quote Originally Posted by JerseyDevil View Post
    Arch, great to see you back! How is the family?

    I just started posting again myself....
    Family is good, hope all is well with you and yours too my Friend!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  13. #13
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    Gearin up for another w/o tomorrow!!!

    Might throw a little of Pre-X in there and some r/p, we'll see how the Angelman feels!!!

    Hope all is well!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  14. #14
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    Arch is back!

    how are things?

    looks like you're back in old form quickly

  15. #15
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    Quote Originally Posted by Scarface30 View Post
    Arch is back!

    how are things?

    looks like you're back in old form quickly
    Doin Good, thanks for askin!!! I'll get back to my form soon, Goin at it a little different this time around


    Todays workout :

    Rep Cadence
    6 count negative/slight pause/explode(with control)/2 count pause

    Legs
    Extensions
    210x11
    immediatly to:
    Flex Leg Press
    410x9

    Back
    Seated Rows
    Plate #11x11

    Chest
    Dips
    BWx13

    Biceps
    BB Curls
    65x13

    Done in @ 10 minutes!!!

    Wanted to do Rack Deads for back, but some YAHOO was doin CURLS in the Rack!!! Oh well, next time!!!

    Will follow this abbreviated Fullbody routine 1 more time I think on next wed so I can do triceps with the fullbody, then I'm contemplating going into a FULL out onslaught with Heavy Duty!!!

    Any questions or criticisms are welcomed, hope all is well!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  16. #16
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    Solid as usual!

  17. #17
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    ....did you give him 'the LOOK'??? make him wilt in place?
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  18. #18
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    Quote Originally Posted by Archangel View Post
    Wanted to do Rack Deads for back, but some YAHOO was doin CURLS in the Rack!!!
    And you didn't smite him? Are you mellowing?

  19. #19
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    LOL, Yeah, definatly mellowing!!!

    Today

    Back/Biceps
    Rack Deads (Bars just below knee level)
    405x9

    Straight Arm Pushdowns
    100x11

    immediatly to:

    Seated Rows
    Plate #11x7
    r/p
    x1
    r/p
    x1

    BB Curls
    70x9

    Walked for 10 minutes on treadmill
    4 incline
    4 speed

    Thats it, think I spent more time on the treadmill than the workout LoL!!!

    Its still fun to watch them look at me like "Thats it"???

    Questions and/or criticism welcomed!!!

    Hope all is well!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  20. #20
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    Quote Originally Posted by Archangel View Post
    Thats it, think I spent more time on the treadmill than the workout LoL!!!

    Its still fun to watch them look at me like "Thats it"???


    Questions and/or criticism welcomed!!!

    Hope all is well!!!
    does that help?
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  21. #21
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    I like Rack Deads... they are probably one of my fav's.

  22. #22
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    ...see...'cause I hate 'em! I stacked up two piles of 45lb plates 3 high to get a decent ROM....don't feel like I was getting as much as a full ROM dead.
    I miss a bar that I used t be able to use at an old gym. It had that 'U' in the middle and missed my shins complately.
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  23. #23
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    so how long did it take for you to destroy yourself on that workout, Arch? lol

    looking strong

    wish I could do rack pulls. the squat rack I have to use now does not have adjustable things by your knee, and the ones at the school gym I go to during the school year do not go low enough

  24. #24
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    Mondays workout

    Legs/Abs

    RC=6 count/slight pause/Explode under control/2 count

    Squats
    325x11

    Leg Xtensions
    220x9
    immediatly to:
    Flex Leg Press
    410x11

    Flex Toe Press
    250x13

    Abs
    Flex Abs
    175x17

    Walk on treadmill for 15 minutes
    incline 4
    speed 4

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

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

  25. #25
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    So how long did that workout take?

  26. #26
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    Quote Originally Posted by Malley View Post
    So how long did that workout take?
    About 10 minutes!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  27. #27
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    slacker!
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  28. #28
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    I agree with Burner... You need to up the intensity a bit Arch

  29. #29
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    Quote Originally Posted by Burner02 View Post
    slacker!



    Quote Originally Posted by JerseyDevil View Post
    I agree with Burner... You need to up the intensity a bit Arch



    Yesterday
    8.7.09

    Chest/Delts/Tri's

    RC=6/pause/Explode (under control)/2

    Chest
    Incline DB Press
    80x13

    Flex Pec Dec (Slight Incline)
    170x5
    immediatly to:
    Dips
    BWx4

    Flex Laterals
    175x10

    Seated Overhead DB Extensions
    95x9

    Walked = 15 minutes
    Speed = 4.0
    Incline 4.0

    Done with workout in @10 minutes!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  30. #30
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    ...in a word: WOW
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

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