High Intensity Freak

[Triple Threat]

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

Blonde!

 

[King Silverback]

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

No worries!!!

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

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

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!!!

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!!!

Blonde!

 

[King Silverback]

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]

Awesome looking workout there AA!!

 

[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

 

[nadirmg]

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

 

[Scarface30]

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

 

[King Silverback]

Awesome looking workout there AA!!

Thank you BRother Country!!!

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!!!

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

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

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]

nice lookin cardio session!

 

[countryboy]

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

WTG!

Yes, sad news about the pony...

 

[boilermaker]

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

well, things look good here!

 

[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!

 

[Brutus_G]

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

 

[nadirmg]

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]

cardio is looking great Arch

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

 

[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.

 

[b_reed23]

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

 

[Brutus_G]

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]

Sauna
Whirlpool
Swimming pool..

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

 

[King Silverback]

nice lookin cardio session!

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!!!

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

well, things look good here!

I thank you kind Sir!!!

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!!!

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

Awesome!!!

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!!!

cardio is looking great Arch

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

Just do it, LOL!!!

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!!!

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!!!

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!!!

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!!!

 

[King Silverback]

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]

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]

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.

 

[nadirmg]

holy crud.. 14 minutes? you must have been flying through it! gets the heart pumpin' yeah?

 

[b_reed23]

14m is nothin for Sir Archy the Smiter!!

 

[the other half]

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!!

give it a few more days, and we will see if we can even move.

holy crud.. 14 minutes? you must have been flying through it! gets the heart pumpin' yeah?

14 min. holy sheet!!!!! i take longer stretching, using the bathroom and getting my mp3 player hooked up.

thats why you are the "H I F"!!!!!!!!

 

[b_reed23]

 

[King Silverback]

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!!

Thank you and Awesome, you guys are doing fantastic!!!

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.

Thank you for the kind words Brother Brutus!!! I love the 4 counts, they really WORK you and there is NO momentum used, ALL muscle!!!

holy crud.. 14 minutes? you must have been flying through it! gets the heart pumpin' yeah?

Oh yes, my heart was pumping like CRAZY!!! Almost lost my days worth of food in the trash can a couple of times!!!

14m is nothin for Sir Archy the Smiter!!

Thank you Sister Billie!!!

give it a few more days, and we will see if we can even move.



14 min. holy sheet!!!!! i take longer stretching, using the bathroom and getting my mp3 player hooked up.

thats why you are the "H I F"!!!!!!!!

I appreciate those words of encouragement my Friend!!! How are you guys liking the r/p's???

To ALL you Mothers, I apologize that I missed posting it, and I hope you had a GREAT Mothers Day!!!

 

[King Silverback]

5-12-08

BACK/CHEST

RC=4/x/4/x

BACK
Rack Deads (Pins at mid-shin level)
135x20 warmup
225x15 warmup
315x5 warmup
405x1 warmup
425x8

Hammer Strength Pulldowns
270x10 + 1 Forced rep
r/p
270x1 + 1 Forced rep
r/p
270x1 + 1 Forced rep + 1 Negative

Hammer Strength Seated Rows
270x11
r/p
270x1 + 2 Forced reps
r/p
270x2 Forced reps + 1 Negative

CHEST
Flat BB Bench
135x15 warmup
185x10 warmup
225x5 warmup
235x1 warmup
250x9
r/p
250x1 + 1 Forced rep
r/p
250x1 Forced rep + 1 negative

Hammer Strength Incline Press
180x11
r/p
180x2 + 1 Forced rep
r/p
180x1 Forced rep + 1 Negative

Parallel Bar Dips
BWx11


CARDIO
Elliptical
Level 10
25 Minutes

I have to tell ya, the 8 count reps are a pain!!! There is NO momentum to be found, you feel like you have another one or even two reps in ya and it just LEAVES, I have started experiencing for the first time the muscles actually refusing to fire and contract, Ahhhhhhhhh, Good Stuff!!!

 

[katt]

I agree Arch.. good stuff there.... good stuff