High Intensity Freak

[Brutus_G]

I dont do the whole 4 sec negative thing ,but have you noticed any immediate results in muscle gain?

 

[King Silverback]

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

Thank you Sister Katt!!!

I dont do the whole 4 sec negative thing ,but have you noticed any immediate results in muscle gain?

Oh my Friend, you should!!! I have noticed a more "Fuller" effect, if thats what you mean???




Yesterday
5-13-08
Cardio
45 Minutes
Precor
Intervals

 

[King Silverback]

Today
5-14-08

LEGS/ABS

RC=4/x/4/x

Squats (ATF)
135x20 warmup
225x10 warmup
315x5 warmup
375x9

Leg Press
180x20 warmup
360x10 warmup
540x5 warmup
740x13
r/p
740x4
r/p
740x3

Seated Leg Curls
285x14
r/p
285x3
r/p
285x1 + 1 Forced + 1 Negative

Standing Calve Raises
300x14
r/p
300x4
r/p
300x1 + 1 Forced + 1 Hold

ABS
Nitro Abs
200x8
r/p
200x3
r/p
200x2

Treadmill
Brisk Pace
20 Minutes

Warmed up in a superset style fashion w/the Squats and Leg Press, then went into the Work Sets!!! Dissapointed in the Squats today, will re-group and HIT it better next time!!!

 

[Brutus_G]

Nitro abs lol sounds like a supplement to me. Maybe you should give widow makers a shot Archie.

 

[nadirmg]

you warmed up with my PR from today's workout.
btw, i'm curious what 1 forced means... is it a rep that you mentally make yourself do or.. what...

 

[b_reed23]

Hi Arch! Just curious....since your comp isn't any time soon, what does your diet look like until then?? Just wondered if you had considered a mini bulk to help make the muscles fill out How about a day's worth of food to give us an idea of what's going on in Archy's Kitchen??

 

[the other half]

whos great idea was it for a lifting program like this anyways.

like nad said, makes me feel really good that my max squat is 10 lbs. lighter than your last warmup set.
hey on the leg press do you have you feet high or low?

 

[King Silverback]

Nitro abs lol sounds like a supplement to me. Maybe you should give widow makers a shot Archie.

It does doesn't it, LOL!!! We are, gonna drop the weight and after we HIT 20, up the weight by like 5% or somethin!!!

you warmed up with my PR from today's workout.
btw, i'm curious what 1 forced means... is it a rep that you mentally make yourself do or.. what...

Your doin Great my Friend, don't you dare sell yourself short!!!
A forced rep is a rep in which I cannot do it alone, but my partner ONLY helps enough to keep the bar moving in the right direction, sometimes the rep can take like 10 seconds, it is a Awesome technique IF used right!!!

Hi Arch! Just curious....since your comp isn't any time soon, what does your diet look like until then?? Just wondered if you had considered a mini bulk to help make the muscles fill out How about a day's worth of food to give us an idea of what's going on in Archy's Kitchen??

SHHHHHHHHH, my diet is about as boring as watching paint peel!!! It is actually still very clean, My carbs are from whole grains, mostly. Brown rice, Grits, Oatmeal, sweet potatoes, stuff like that!!! My split though would probably make you say "WHAT"??? I am currently doing a 55-60% Carbs, 30-35% Protein, and 10% Fats!!!

whos great idea was it for a lifting program like this anyways.

like nad said, makes me feel really good that my max squat is 10 lbs. lighter than your last warmup set.
hey on the leg press do you have you feet high or low?

But its Awesome isn't it!!! Hey, the same thing goes for you my Friend, your doing a Great job imo!!! Doing what we do is not fun (Well in a way it is) but it's NOT easy, thats why we are different than most people!!! Keep doing it my Friend, my hats off to ALL of you!!!
My feet are in the upper half of the platform, I'm 6'2" so anything lower would really hurt my knees, but I do alternate wide with narrow placement each mini set!!!

 

[King Silverback]

Today
5-16-08

DELTS/BICEPS/TRICEPS

RC=4/x/4/x

DELTS
Seated OH DB Presses
35x15 warmup
55x10 warmup
75x5 warmup
105x7 PR
r/p
105x2
r/p
105x1 Forced rep

Cybex Laterals
110x10
r/p
110x3
r/p
110x2

BICEPS
Standing DB Curls (Elbows in, Arms out, from overhead would look like a V)
25x10 warmup
35x5 warmup
40x7
r/p
40x2
r/p
40x1 + 1 Hammer Curl (each side)

TRICEPS
Close Grip Presses
245x7
r/p
245x2
r/p
245x1 + 1 Forced rep + 1 Negative

BICEPS
BB Preacher Curls(Elbows in, Hands out)
90x7
r/p
90x2 + 1 Forced
r/p
90x1 + 1 Negative

TRICEPS
Overhead Extensions
Plate#10x9
r/p
Plate#10x3 + 1 Forced rep
r/p
Plate#10x2 + 1 Forced rep

Cardio
Precor ADT Machine
25 Minutes
Intervals
Levels 2/5

All in all, pretty happy w/todays w/o!!! The DB Presses where HARD, really had to focus and push through, I wanted to stop at 5 but my partner pushed me past the mental barrier, Incredible spotter and Friend!!!

 

[King Silverback]

Posted a few pics in my gallery, the ones in the grey shirt where from about 2 weeks ago, maybe more, the ones in the black shirt are from today!!! I have a LONG way to go!!!

 

[lucifuge]

Your workouts are about as intimidating as KelJu's....
damned good work Arch... (just like TOH and Nadir, you're squat warmups smoke out my work sets, quite humbling)

 

[AKIRA]

This is a biculiar workout I must say, but there are some impressive numbers in there.

1 set of most workouts huh? Do you get sore? Do you skyrocket in strength?

 

[b_reed23]

Holy Crap Archy...what can I say about that workout...I'm speechless!!

I'm no surprised by your macros...DB did this a while back, and he liked the energy from it

 

[King Silverback]

Your workouts are about as intimidating as KelJu's....
damned good work Arch... (just like TOH and Nadir, you're squat warmups smoke out my work sets, quite humbling)

I thank you BRother Lucifuge, appreciate the encouragement!!!

This is a biculiar workout I must say, but there are some impressive numbers in there.

1 set of most workouts huh? Do you get sore? Do you skyrocket in strength?

Thank you too!!! Oh yes, I get extremely sore, and the strength seems to come faster than size most of the time!!!

Holy Crap Archy...what can I say about that workout...I'm speechless!!

I'm no surprised by your macros...DB did this a while back, and he liked the energy from it

Thank you Sister Billie, appreciate that!!! The energy is good, I'll tell ya that!!!

 

[Triple Threat]

my diet is about as boring as watching paint peel!!! It is actually still very clean, My carbs are from whole grains, mostly. Brown rice, Grits, Oatmeal, sweet potatoes, stuff like that!!! My split though would probably make you say "WHAT"??? I am currently doing a 55-60% Carbs, 30-35% Protein, and 10% Fats!!!

If I did those macros, I'd give the Pillsbury dough boy a run for the money. How often do you get to eat pizza?

 

[King Silverback]

If I did those macros, I'd give the Pillsbury dough boy a run for the money. How often do you get to eat pizza?

I hear ya my Friend!!! I do NOT eat pizza , I do miss it, but the only way I can eat the macros in that way is by eating clean ya know!!! I have a long way to go so I do not want to burn myself out, I'm like 23 weeks out as of yesterday, so we'll see how it goes!!!



Today
5-18-08
Cardio
45 Minutes
Precor ADT
Intervals
Levels 3-5

Suana
Whirlpool
Pool

GOOD TIMES!!!

Going Ridin today, beautiful weather so it's time to Ride the wind!!! GOD speed you ALL!!!

 

[b_reed23]

Nice cardio work Arch!! Do you Refeed occassionally?

 

[Brutus_G]

Great work on the OHP man i saw the 105 and i was like so then i saw the DB and was like FUCK YEAH!

 

[DeadBolt]

The title says it all you FREAK!

LOL steller workouts man and awsome pics! You look alot leaner then the last pics I saw and you were still moving impressive numbers. Looks like your doing something right!!

 

[the other half]

23 weeks out, so what is your weight now and how low do you need to get to?

 

[King Silverback]

Nice cardio work Arch!! Do you Refeed occassionally?

Thank you sister Billie!!! No I don't really need to with the macros I have, but will be changing that around, as well as the routine LOL, you know me!!!

Great work on the OHP man i saw the 105 and i was like so then i saw the DB and was like FUCK YEAH!

LOL, Thank you my Friend, appreciate the encouragement!!!

The title says it all you FREAK!

LOL steller workouts man and awsome pics! You look alot leaner then the last pics I saw and you were still moving impressive numbers. Looks like your doing something right!!

Thats me, Da Freak, LOL!!! Thank you very much for the positive feedback, I'm trying to not embarass myself this time, hopefully Brother Pylon will be able to make it, I WON'T dissapoint!!!

23 weeks out, so what is your weight now and how low do you need to get to?

Yes Sir, 22 weeks out tomorrow as a matter of fact, just found out it (The Date) has been finalized, OCT. 25th!!! I weight right now about 242, but thats about to change, as I want to be around 205-208 for my show!!!

 

[King Silverback]

Ok, took the rest of the week of from training, felt incredibly overtrained and starting to have an ongoing occurence that bothered me, muscles REFUSING to fire!!! No matter what I would do they just wouldn't fire and talk about FAILING, oh man!!!

So my partner and I have come up with a new routine, a combination of Mentzers HD and Our own Hybrid twist using r/p as well!!! This is a basic breakdown of it:

2 workout days a week (Monday and Thursday) with weights!!!
3 seperate routines (1-Chest/Back, 2-Legs/Abs, 3-Delts/Biceps/Triceps)
Each routine will have an alternate using pre-exhaust techniques!!!

Ex:
Week 1
Mon - Chest/Back (r/p)
Tue - Cardio
Wed - Cardio
Thu - Legs/Abs (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 2
Mon - Delts/Biceps/Triceps (r/p)
Tue - Cardio
Wed - Cardio
Thu - Chest/Back (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 3
Mon - Legs/Abs (r/p)
Tue - Cardio
Wed - Cardio
Thu - Delts/Biceps/Triceps (p/e)
Fri - Cardio
Sat - OFF
Sun - Cardio
Week 4
Mon - (Repeat with week 1 workout)
(p/e) = Pre-Exhaust
(r/p) = Rest-Pause


This might not look like much, but I will be pushing above and beyond!!!
All rep Cadence will be 4/x/4/x!!!
Also, will be doing rest/pause during the pre-exhaust w/o's too, only these will be the r/p the way Mentzer applied them in his HD routine!!! This is going to be an Intensity Filled FUNRIDE!!!

Hope ALL have a GREAT weekend!!!

 

[Brutus_G]

Posted a few pics in my gallery, the ones in the grey shirt where from about 2 weeks ago, maybe more, the ones in the black shirt are from today!!! I have a LONG way to go!!!

LOL you post up pics with a shirt on man how we supposed to see the changes your making?

 

[Brutus_G]

I like HIT and i go to failure on every set ,but man maybe you should try to back off the RP just for a week every 4 weeks so that your body can recover.

 

[King Silverback]

All those things have been taken into consideration Brother Brutus!!! Thank you for the input my Friend!!! Really looking forward to the new routine, starting tomorrow!!!

Today
Cardio
Precor
45 Minutes
Interval Training

Sauna
Whirlpool
Swimming pool

 

[Brutus_G]

All those things have been taken into consideration Brother Brutus!!! Thank you for the input my Friend!!! Really looking forward to the new routine, starting tomorrow!!!

Today
Cardio
Precor
45 Minutes
Interval Training

Sauna
Whirlpool
Swimming pool

Well then i know youll excell at it and whoop some ass at the comp.

 

[b_reed23]

I am SO jealous that you have a sauna and a pool at your gym!!!!

 

[thewicked]

smart bro taking a week off.. sometimes your body just needs it no matter how much you hate the idea of taking the time off. Once your CNS gets a break and your body fully recovers. You're going to go in there and tear that place right the fuck up!

I would do what's called a "deload" or light week every 6-8 weeks now just to give myself a break in the gym and let my body recover without taking complete time off. If you feel like hammered shit though all the time no matter what you do.. be smart and take a week off like you did.

your new splits looking solid too!

KEEP IT UP MAN! Can't wait to see what you come up with here in teh coming months!

 

[King Silverback]

Well then i know youll excell at it and whoop some ass at the comp.

Your encouragement means ALOT to me my Friend, Thank you!!!

I am SO jealous that you have a sauna and a pool at your gym!!!!

They are a MUST when it comes to recovery AND relaxation!!!

smart bro taking a week off.. sometimes your body just needs it no matter how much you hate the idea of taking the time off. Once your CNS gets a break and your body fully recovers. You're going to go in there and tear that place right the fuck up!

I would do what's called a "deload" or light week every 6-8 weeks now just to give myself a break in the gym and let my body recover without taking complete time off. If you feel like hammered shit though all the time no matter what you do.. be smart and take a week off like you did.

your new splits looking solid too!

KEEP IT UP MAN! Can't wait to see what you come up with here in teh coming months!

I hear ya, and Thank you for the advice and support Brother Wicked!!! I've tried to deload before and I always get caught up in going extreme, LOL!!! However I felt like a needed to take complete time off like you said, I just felt whooped!!! Will be starting back up thursday I'm hoping, my partner is nursing a sore back right now!!!









Hope all had a Great weekend!!!

 

[the other half]

good luck with the new program, dont worry we wont start up on it till we get feed back from you as to how much it kicks your ass.

so you are taking a week off? that is good, we are actually really looking forward to our trip so that we can have a break from work, dogs, and the gym. the fisrt couple of days wont be bad, but after 3 or 4 days off, i start to feel guilty, and then after 8 or 9 the guilt has gone, and we have a hard time starting up agian.