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High Intensity Angel

King Silverback

King Silverback

High Intensity Freak
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Here is my new journal, I will be cycling 3 different w/o's in 2 week intervals!!!

Workout Routine 1 (2 weeks)
Split A-Chest/Back/Traps
Split B-Legs/Abs
Split C-Delts/Biceps/Triceps

Workout Routine 2 (2 weeks)
Uppers
Lowers

Workout Routine 3 (2 weeks)
Push
Legs
Pull

Will be following a 4 count negative, 2 count positive with NO stopping inbetween the negative and positive phase!!! Constant tension and Perfect FORM is the key here, weights aren't as important to me right now!!!
 
Last edited:
Looking good, I got the first post ! :D

Isn't it kind of hard to do legs and abs on the same day? I've tried a few times and always feel like puking...
 
I'm really excited to see how you do and like this Angel. Can't wait for the first w/o!
 
Today Split A

Chest/Back/Traps
All sets to failure, NO rest in between exercises for same bodypart and 30 seconds rest in between BodyParts!!!
Rep cadence is:
4 count Negative
2 count Positive

10 minute warm-up on the Stationary Bike:

CHEST
Iso Vertical Chest Press
240x11 (Stay till I HIT 12 Reps)
DB Incline Press
60x10 (Stay till I HIT 12 Reps)
Pec Dec
120x15 (Will up weight next time to reach failure between 8-12 Reps)

BACK
Bent Over Rows
185x9 (Stay till I HIT 12 Reps)
Hammer Strength Pulldowns
80(each side)x8 1/2 (Stay till I HIT 12 Reps)
DB Pullovers
70x9 (Stay till I HIT 12 Reps)

TRAPS
BB Shrugs
185x15 (Will Up the weight for next time)
DB Leaning forward Shrugs
70x12 (Stay till I HIT 15 Reps)

W/O Time : 16 Minutes

Might not look like alot, and I WILL get better, but this was a decent starting point for me!!!

My Rep Ranges are this for each Bodypart:
Chest / 8-12
Back / 8-12
Traps / 12-15
Delts / 8-12
Biceps / 8-12
Triceps / 8-12

Legs / 12-20

Hope I explained everything enough for you to understand and follow along!!!
 
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Wow, 16 min in the gym!!! How much did you warm-up prior to?

Looks like a great w/o Angel, nice weights and nice control with your cadence! I think you'll be upping weight like crazy though in the next couple of weeks :thumbs:
 
Brother Sean - Yes sir, every set to failure!!!

Brother Rocco - I will always be doin 10 minutes warm-up on the bike before every workout, I will edit and post that now!!! Thanks for the support and I hope I will be upping weights, the right way of course!!! :thumb:
 
Oh, you will :thumbs: Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?
 
Rocco32 said:
Oh, you will :thumbs: Are you doing any warm-up sets or since your shooting for higher Rep ranges you don't feel it's necessary?
Click to expand...
Thanks for the vote of confidence!!! No, no warm up sets, exactly what you said, I feel warming up on the bike and the first few reps are enough to warm the muscles up, plus there is NO jerking involved, only smooth and constant motion, ya know!!! :thumb:
 
No rest in between exercises ??? DAMN!!

That looks like a tough quick workout!!
:thumb:
 
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Brother YM, No Sir, no rest!!! The only rest is 30 seconds in between BodyParts!!!Just wait till I get better at it, I will be doing Uppers in about 20-25 minutes during Upper/Lower training!!! Thank you for the support, much appreciated!!!
 
Awesome workout Angel! I'd love to try those short/quick workouts, but I really need my long RI. I have absolutely no stamina.
 
Great workout! I like the idea of varying the split. I would personally go for a change every 3 weeks instead of 2. Two just seems short to me.

As far as the tempo goes I like it. But, there are a lot of things you can do as far as tempo with your lifts. Especially through the cycles. You can train joint actions like some days work more towards a longer isometric and others more towards a longer eccentric and others more towards explosive concentrics etc.....jsut to vary things up.

here are some really cool eccentric and isometric ideas I have for a few exercises that you may want to give a shot:

bench press
eccentric- 4 count down to about 1.5" above the chest.
isometric- at 1.5" above the chest hold for a 3 count.
concentric- after the 3 count lower the bar all the way down to touch the chest and then drive the weight back up.


bicep curls (superset)
Isometric BB curl- heaviest wieght you can handle and just hold it with your elbows at 90 degrees out in front of you for 40-60sec. Immediatly after that go and do 10-12 reps of preacher curls or DB curls.

Those are just some...there are a million ideas for training joint actions. You can squat to 3 different isometric points......Quater squat down and pause for three.....decend from there to parallel and hold for three decend to ATG and hold for three....fire it back up!
 
Brother Alaric - Thanks for the encouragement, I really appreciate it!!! I hear ya on the longer RI's too, I had to lay on a bench for about 10 minutes when I was done, I felt so light headed and nauseaus!!! It's definatly Intensive :thumb:
You should give it a try sometime :yes:

Brother Patrick - Thank you too, I LOVE your ideas, will have to encorporate them, especially the one with the biceps, really interesting stuff, thanks for the extra info, much appreciated!!! :thumb: I understand about too short of a time frame, maybe I will cycle every 3 weeks instead :hmmm:
Thanks for that idea too!!!
 
Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow.

Awesome workout, awesome routine. Your on your way!
 
soxmuscle said:
Look at this. What a good workout. On this HST thing I'm doing I'm doing my working set to failure, but I'm really not getting as sore as I did on my 1-2 sets to failure like I was doing a couple weeks back. Please give me the update on whether or not your sore tommorow.

Awesome workout, awesome routine. Your on your way!
Click to expand...
Brother Sox, I am sore NOW!!! I have never been sore the same day, NEVER!!! Thanks for the vote of confidence, I appreciate it more than you know!!! :thumb:
 
HAPPY FOURTH ARCHIE!!! Wow, bro, those are some INSANE numbers, considering what RR's and RI's your pullin, Im impressed! But, needless to say, I expect no less than the best from you!!! 16 minutes is completely mindblowing! I like the routine, man, thats pretty crazy!! AHH!!!! Archie, I hope this routine treats you well, my friend!!
 
Thank you Brother Fish!!! Very much apreciate that!!!


Happy 4th To All
 
JerseyDevil said:
I need to explore rep cadence. Good lookin' stuff Michael!
Click to expand...

everyone needs to explore rep cadance. :thumb:
 
Heya bud...damn 16 minutes you were kidding when you said you didn't have the time LOL! Good stuff man!
 
Archangel said:
Here is my new journal, I will be cycling 3 different w/o's in 2 week intervals!!!

Workout Routine 1 (2 weeks)
Split A-Chest/Back/Traps
Split B-Legs/Abs
Split C-Delts/Biceps/Triceps

Workout Routine 2 (2 weeks)
Uppers
Lowers

Workout Routine 3 (2 weeks)
Push
Legs
Pull

Will be following a 4 count negative, 2 count positive with NO stopping inbetween the negative and positive phase!!! Constant tension and Perfect FORM is the key here, weights aren't as important to me right now!!!
Click to expand...
Hmmm interesting...:) If it works well for you I might give this a shot as well. What kind of sets and reps are you going with? Are you mixing that up as well?
 
Brother Morte - Thank you, I'm trying!!!

Brother Paul - Rep Cadence is awesome, you can't lift as much, but the feel you get is amazingly Intense!!! People look at me and ask, didn't you do such and such before? I smile and have to say, yes, but not correctly!!! Definatly give it a go!!!

Brother Patrick - Ditto, indeed!!!

Brother Gary - Thank you for the encouragement!!!

Sister Billie - :laugh: You would be suprised how long those 16 minutes felt!!! Thank you too, I appreciate it!!!

Brother Bolt - :grin: , thank you Brother!!!

Brother Fish - No, not yet!!! :laugh: Still waiting for my burger too!!! :lol:

Sister Cris - Thank you, I'm trying!!!

Brother BKC - Thanks for stopping by!!! 1 set to failure for each exercise, rep ranges are basically 8-12 for upper body, and 12 -20 for lower!!! Hope I explained good enough, glad to have ya along!!!
 
Today Split B

10 minute warm-up on stationary bike

Squat - Just below parallel, narrow stance
305x20 (Up in weight next time)

Leg Press
360x20 (Up in weight next time)

Leg Extensions
105x13 (Stay till I HIT 15 reps)

SLD's
225x12 (Stay till I HIT 15 reps)

Lying Leg Curls
75x15 (Up in weight next time)

Calve Raises
225x17 (Stay till I HIT 20 reps)

Weighted Crunches
45x16 (Stay till I HIT 20 reps)

Leg-Ins (V-Ups)
0x16 (Stay till I HIT 20 reps)

Workout Time : 14 minutes

Not really too happy with todays w/o, but this is my first time back with HIT in over a year, so It'll take some time to adjust!!!

I have decided to go to 20 reps only on Squats and Leg Presses for now, the rest will be 12-15 reps!!!

Again, the weights are not alot, but really concentrating on perfect form and feel!!!
How did everyone's 4th of July go?
 
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