High Intensity Angel - REBORN

[King Silverback]

Hello ALL, New journal since I have switched gears, so outta the smoke and ashes of "ahem" attempted Powerlifting, comes the re-birth of my fires for bodybuilding!!! Thinking about another show or 2 next year, so time to get Intense, Insane and BUSY!!! New routine is as follows:

Mon - Push
Wed - Pull
Fri - Legs

Pre-Exhaust for a while

Rep Cadence will be :
4/1/explode/2

4 count negative, 1 count hold, explode up, 2 count squeeze, repeat!!!

Today
7-9-07

PUSH DAY

CHEST
Pec Dec
100x12 wu
140x6 wu
180x3 wu
205x8
rest/pause
205x2
rest/pause
205x1 + 1 Forced Rep + Static hold at the top (squeeze) for a 10 count

Incline DB Press
90x10
rest/pause
90x2
rest/pause
90x1 + 1 Forced Rep

DELTS
Seated DB Press
65x9
rest/pause
65x3
rest/pause
65x2

TRICEPS
Nautilus Plate Loaded Tricep Extensions
80x8
rest/pause
80x2
rest/pause
80x1

Shoulder is a little sore, but thinking the DB's will help with it, so we'll see!!! Really enjoy the time under tension, absolutely NO momentum can be used, ALL and Direct Intensity!!! The Nautilus is a Plate Loaded piece of equipment, I had 80 a side, will try to post a pic of the piece of equipment to give you a better idea!!!

Hope you ALL had a Great 4th!!!

 

[King Silverback]

Here is the Nautilus Plate Loaded Tri-Extension :


The one I use actually has it to where you use real weights and not a weight stack, but you get the general idea!!!

 

[Scarface30]

new journal I see.

great workout Archangel! looking forward to seeing how everything works out with the new routine!

hope you had a great July 1st..err 4th! ..I'm just kidding man, sorry I had to say it.

 

[Pylon]

New digs! Yay!

 

[katt]

Very nice workout - and colorful... cool

 

[JerseyDevil]

Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

 

[soxmuscle]

An HIT journal is always fun to keep an eye on. Nice.

 

[WantItBad]

nice work playa

 

[DeadBolt]

damn nice workout to boot buddy!

check your PMs need to get some advice...

 

[b_reed23]

woohoo!! new journal!!

 

[Triple Threat]

Good luck with the return to body-building.

 

[Fitgirl70]

Right on!!!! New journal for Sir Arch!

What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training

 

[DOMS]

A 4 count negative and a 2 count squeeze. Ouch!

Great looking workout, Arch!

 

[Double D]

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

 

[DeadBolt]

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Its cause your prego...the hormons screw w/ your vision

 

[King Silverback]

new journal I see.

great workout Archangel! looking forward to seeing how everything works out with the new routine!

hope you had a great July 1st..err 4th! ..I'm just kidding man, sorry I had to say it.

Why I oughta!!! LOL!!! Thank you my Friend!!!

New digs! Yay!

Yes Sir!!!

Very nice workout - and colorful... cool

Thank you Sister Katt, appreciate that!!!

Check this out! Arch has new digs. You could have torn it up in PL comps, but I know your heart is in bb'ing!

From the bottom of my heart, I appreciate the encouragemnt from you Brother JD!!!

An HIT journal is always fun to keep an eye on. Nice.

I'm tryin Brother Sox!!!

nice work playa

Thank you Brother Bad!!!

damn nice workout to boot buddy!

check your PMs need to get some advice...

Thank you, and I did!!!

Good luck with the return to body-building.

Brother Triple, I appreciate that!!!

woohoo!! new journal!!

Yes Ma'am!!!

Right on!!!! New journal for Sir Arch!

What is the benefit of 4/1/explode/2? I'm really starting to miss my heavy training

Thank you Sister Fitty!!! The major Benefit is absolutely NO momentum can be used, it's ALL muscle tension, the burn is Phenominal!!!

A 4 count negative and a 2 count squeeze. Ouch!

Great looking workout, Arch!

Thank you Brother DOMS, I love the pain!!!

I skipped right past this journal. I didnt realize you had a new one! Like always crazy weights!

Just tryin to keep up w/you my Friend!!!

 

[King Silverback]

Today 7-11-07

PULL DAY

RC=4/1/explode/2 (except Deads)

BACK
Deadlifts
135x12 wu
225x6 wu
315x3 wu
405x1 wu
455x6
rest/pause
455x1
rest/pause
455x1

Hammer Strength Horizontal Rows
360x10
rest/pause
360x3
rest/pause
360x2 + 2 single Rows each side + 1 Static hold for 5 count and Negative

Face Pulls
105x11
rest/pause
105x5
rest/pause
105x2

BICEPS
Cable Curls
150x12
rest/pause
150x3
rest/pause
150x2

DB Hammer Curls
45x9/9

Not too much of a fan on the Face Pulls, just might throw in some DB Shrugs or somethin!!! Not sure just yet as the routine is still evolving!!!

 

[Double D]

405xwarmup!!!!!!!!Thats insane! 405 is so my working weight!

 

[katt]

Holy Crap! Now there's some weights!

 

[Bakerboy]

Boom, there it is...

 

[WantItBad]

Strong

 

[Double D]

"STRONG".....that shouldve been your journal title!

 

[Scarface30]

like Double D said, 405 as a warmup! I'll be happy if I see that in my lifetime! lol...awesome workout Archangel!

 

[DeadBolt]

Goof job archi but all rest pauses?

 

[Witchblade]

High Intensity Freak indeed.

 

[JerseyDevil]

As always... very impressive Arch!

 

[soxmuscle]

I'm proud to have just gotten past 405, you're warming up with it.

Impressive.

 

[Stewart14]

hey archie...when are you gonna post some new pics??? I can't wait to see what you look like now, moving all these rediculous weights....

 

[katt]

Yeah! We want pictures!!!!

 

[Fitgirl70]

Pict....wha....someone said my favorite word!

Uh, what?

Yeah! What Katt said