High Intensity Freak

[King Silverback]

Hello ALL, sorry been away for so long, I've been dealing with some serious personal issues, but all is looking up so I have returned!!! The first contest in July has been nixed, still no date, so my Friend and I have set our sights on the one in October!!! Still training the same, just a little longer to go now!!!

Today
4-25-08

Rep Cadence=4/x/2/x

DELTS/BI'S/TRI'S

DELTS
Seated DB Presses
35x15 warmup
55x10 warmup
75x5 warmup
95x9
r/p
95x2
r/p
95x1

Bent Over Rear Laterals (Elbows Leading)
60x10
r/p
60x3
r/p
60x2

Matrix Laterals
170x1 (18 Count Max Contraction Hold)
170x1 (7 Count Negative)

BICEPS/TRICEPS Superset #1
BICEPS
Standing DB Curls
25x10 warmup
40x5 warmup
55x6
r/p
55x2
r/p
55x1

TRICEPS
CG Bench
235x7
r/p
235x2
r/p
235x1

BICEPS/TRICEPS Superset #2
BICEPS
BB Preacher Curls (Elbows in, grip in)
80x9
r/p
80x2
r/p
80x1

TRICEPS
Pushdowns
#15(+plate)x11
r/p
#15(+plate)x3
r/p
#15(+plate)x2

BICEPS/TRICEPS Superset #3
BICEPS
CG Pulldowns (emphasizing Biceps/Narrow grip and elbows in front)
#10x1 (18 Count Max Contraction Hold)
#10x1 (4 Count Negative)

TRICEPS
Matrix Seated Tri-Extensions
205x1 (19 Count Max Contraction hold)
205x1 (4 Count Negative)

Treadmill
20 Minutes
Brisk pace
4.0 Incline
4.0 Speed
DONE!!!

DB Seated Presses where a PR for me, I never thought I had them in me, but my Friend pushed me and gave me the drive I needed!!!

 

[b_reed23]

is everything ok Arch???

 

[DOMS]

Solid workout, Brother Archangel!

And, like Billie, I hope all is well with you.

 

[Scarface30]

superb workout Arch great DB press PR!

take care man...we'll all be thinkin' of ya Arch!

 

[countryboy]

Nice job Arch...!!

Your warmups are my workouts LOL..

Bummer about the show, hope all is well.

 

[SamEaston]

So glad your back Arch - what are matrix laterals??

 

[King Silverback]

is everything ok Arch???

Now it is, had a scare w/some personal family issues, but lookin up now, thanks for askin Sister Billie!!!

Solid workout, Brother Archangel!

And, like Billie, I hope all is well with you.

Thank you BRother DOMS, all is settling down, thank GOD!!!

superb workout Arch great DB press PR!

take care man...we'll all be thinkin' of ya Arch!

Thank you BRother Scar, I'm tryin!!! Appreciate that my Friend!!!

Nice job Arch...!!

Your warmups are my workouts LOL..

Bummer about the show, hope all is well.

Don't sell yourself short, your doin Great imo!!! Thank you for the kind words, very much appreciated!!!

So glad your back Arch - what are matrix laterals??

Thank you Sister Sam, glad to be back!!! It's a sit down machine that raises on the sides, hope that helps!!!



Today 4-27-08

Cardio
30 Minutes Precor
Interval Training
Levels 2 & 5

20 Minutes Treadmill
Brisk Pace
Incline 4.0
Speed 4.0

Sauna
Whirlpool
Swimming pool
DONE!!!!!!!!!!!!!!!!!!!

 

[b_reed23]

4.0 as a brisk pace huh?? for my short legs, that's a slow jog...if I was trying to walk at 4.0...I would be rolling

 

[boilermaker]

good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?

 

[thewicked]

LOVE R/P TRAINING when i do the bodybuilding thing.. FANTASTIC NUMBERS MAN! You seeing results every week like you should be training like that?

 

[Pylon]

Good to see you back, Arch.

 

[b_reed23]

good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?

with a rest/pause??

 

[King Silverback]

4.0 as a brisk pace huh?? for my short legs, that's a slow jog...if I was trying to walk at 4.0...I would be rolling

I just about lost it picturing that!!!

good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?

Thank you my Friend, I just might have to try that, LOL!!!

LOVE R/P TRAINING when i do the bodybuilding thing.. FANTASTIC NUMBERS MAN! You seeing results every week like you should be training like that?

Thank you BRother Wicked, thanks for stoppin by as well!!! I see a little here and there, it's a Great way to train imo!!!

Good to see you back, Arch.

Good to be back my Friend, thanks for bein there!!!

with a rest/pause??

You just might be on to someting Guys, LOL!!!

 

[King Silverback]

Today 4-29-08

BACK/CHEST

RC=4/x/2/x

BACK
Rack Deads (Pins just below the knees)
135x15 warmup
225x10 warmup
315x5 warmup
405x2 warmup (getting ready, LOL)
415x12

Seated Dorian Yates Rows
270x6 + 3 Forced Reps
r/p
270x2 + 1 Forced Rep
r/p
270x1 Forced Rep + 1 Negative

Nautilus Pulldowns (Wheel Loaded)
270x7
r/p
270x2
r/p
270x1 + 1 Negative

Pullovers
255x1 (15 Count Max Contracted Hold)
255x1 (9 Count Negative)

CHEST
Flat BB Bench
135x12 warmup
185x6 warmup
225x3 warmup
250x7 + 1 Forced Rep
r/p
250x1 + 1 Forced Rep
r/p
250x1 Forced + 1 Negative

Incline Hammer Press
180x12 + 2 Forced Reps
r/p
180x3 + 1 Forced Rep
r/p
180x1 + 1 Forced Rep + 1 Negative

Pec Dec
205x1 (10 Count Max Contraction Hold)
205x1 (10 Count Negative)

Treadmill
20 Minutes
Brisk Pace
Incline 4.0
Speed 4.0

Done, I'm gonna feel this one!!!

 

[countryboy]

WooHoo! Looking great.

 

[Scarface30]

that's just ridiculous when you are warming up with 405!!! another solid workout Arch, some great numbers you're putting up!

 

[nadirmg]

i'm with scar. warming up with 405?!! holy crudnuts!

 

[b_reed23]

I agree with all the above...insane rack pulls!!

oh yeah...just to add to your mental picture.....I was doing some HIIT on the treadmill yesterday, and when I slowed down to walk, I tried doing it at 4.0....and I was stretched out on the treadmill like a blue ribbon race horse...haha....had to slow it down to 3.5...which was still pretty darn fast for my nubby legs...

 

[Brutus_G]

Good stuff Archie! Your gonna post up a contest pic right?

 

[boilermaker]

hiya Archie

 

[King Silverback]

WooHoo! Looking great.

Thank you BRother Country!!!

that's just ridiculous when you are warming up with 405!!! another solid workout Arch, some great numbers you're putting up!

Thank you too BRother Scar, appreciate that!!!

i'm with scar. warming up with 405?!! holy crudnuts!

I'm tryin, thanks for the encouragment!!! My partner is HITting 500 on his work set, so I've gotta long way to go!!!

I agree with all the above...insane rack pulls!!

oh yeah...just to add to your mental picture.....I was doing some HIIT on the treadmill yesterday, and when I slowed down to walk, I tried doing it at 4.0....and I was stretched out on the treadmill like a blue ribbon race horse...haha....had to slow it down to 3.5...which was still pretty darn fast for my nubby legs...

THank you Sister Billie!!!
You owe me a new moniter, I spit my water all over w/that visual!!! And then the nubby legs comment, oh man your killin me!!!

Good stuff Archie! Your gonna post up a contest pic right?

Well yeah, but my contest isn't until October now

hiya Archie

How goes it BRother Boiler!!!

 

[King Silverback]

Today 5-1-08

LEGS

RC=4/x/2/x

Squats (ATF)
135x20 warmup
225x12 warmup
315x6 warmup
335x3 warmup
365x12

Leg Press w/narrow feet placement (Inside shoulders)
720x15
r/p
720x5
r/p
720x3

Seated Leg Curls
285x12
r/p
285x3
r/p
285x2 + 1 Negative

Leg Extensions
225x1 (22 Count Max Contraction Hold)
225x1 (10 Count Negative)

Standing Calve Raises
300x13
r/p
300x5
r/p
300x2 + 1 Negative

Treadmill
Brisk Pace
Incline 4.0
Speed 4.0
20 Minutes

 

[katt]

so why did you nix the contest in July?? It's still quite a few weeks away not enough time to cut??

 

[King Silverback]

so why did you nix the contest in July?? It's still quite a few weeks away not enough time to cut??

Heres why, a big ole fat TBA!!! He has a bad habit of doing this, so we have set our sights on the one in October as that has a date!!!
Show-Me Naturals

 

[katt]

Tba???

 

[King Silverback]

Tba???

To Be Announced

 

[katt]

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

 

[b_reed23]

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

 

[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

 

[nadirmg]

Tba???

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