High Intensity Freak

[Brutus_G]

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

Hope all had a Great weekend!!!

We push each other to be great that is what makes us the best everyone on here is a warrior.

I had a good one hope yours rocked to brother Archie!

 

[DeadBolt]

new program looks really solid...i can't wait to follow your progress along!

 

[SamEaston]

Program looking really well thought out as always Arch! Your update pics are tremendous too, looking really good in those.

I can't believe you'll be over 200lb at your competition weight, that is amazing! I hope you'll take your t-shirt off for those pictures!

 

[King Silverback]

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.

Thank you BRother Half!!! LOL, your more than welcome to do it my Friend, todays w/o had me yacking in the trash can!!!

We push each other to be great that is what makes us the best everyone on here is a warrior.

I had a good one hope yours rocked to brother Archie!

Thank you Brother Brutus, mine was Great too!!!

new program looks really solid...i can't wait to follow your progress along!

I honestly can't wait either, LOL!!!

Program looking really well thought out as always Arch! Your update pics are tremendous too, looking really good in those.

I can't believe you'll be over 200lb at your competition weight, that is amazing! I hope you'll take your t-shirt off for those pictures!

Thank you Sister Sam!!! Oh yes, over 200, LOL!!! Ummmm, DEFINATLY have no shirt on, LOL!!!

 

[King Silverback]

Today 5-29-08

Delts/Biceps/Triceps
Pre-Exhaust routine
RC=4/1/4/1

5 Minute Warmup
Stationary Bike

DELTS
15x10 side laterals warmup
15x10 front laterals warmup
15x10 rear laterals warmup
Side Laterals ss w/ Rear Laterals
Side Laterals (p/e)
30x7
immediatly to:

DB Bent Over Rear Laterals
25x5
r/p
25x2
r/p
25x2

BICEPS
Preacher Curls ss w/ Standing BB Curls
Preacher Curls (p/e)
45x10 warmup
70x5 warmup
100x5
immediatly to:

Standing BB Curls
80x3
r/p
80x1
r/p
80x1 + 1 Cheat Curl w/Slow Negative

TRICEPS
Rope Pushdowns ss w/ Machine Dips
Rope Pushdowns (p/e)
Plate#7x7
immediatly to:

Machine Dips
230x4
r/p
230x2
r/p
230x2

Total w/o time : 7 Minutes

Walked on Treadmill for 25 Minutes after
Brisk pace
Inc=3
Spd=3.5

I know it doesn't look like much, but the 10 count RC of each rep was BRUTAL!!! I HIGHLY recomend it!!!

 

[Brutus_G]

7 mins? That shit is crazy man! You intense SOB.

 

[katt]

uh, yeah... 7 minutes dang Arch!

 

[Stewart14]

Hey Arch, I've got a question for you. I'm curious as to why you like to use the slow rep cadence on all your exercises. I am sure you have read a lot on the subject, and a lot of research says that there may be benefits to doing a slow negative, but I feel the slow positive just limits the amount of weight you can use on an exercise. Now, I am NOT advocating slamming weights up and down without control, but I think you could do just as well with a nice tempo of lowering and raising the weights under complete control. I mean personally, if I had the choice of bench pressing 250 pounds with your rep speed or 300 pounds with just a controlled motion, I would opt for the 300, but that's just me

so tell me, tell me, why do you do it?

 

[SamEaston]

Total w/o time : 7 Minutes

Em ..... You're nuts. You know that don't you??

 

[King Silverback]

7 mins? That shit is crazy man! You intense SOB.

I was slackin!!! I love those kind of w/o's, REALLY tests your Mental strength as well!!!

uh, yeah... 7 minutes dang Arch!

Short and to the point!!!

Hey Arch, I've got a question for you. I'm curious as to why you like to use the slow rep cadence on all your exercises. I am sure you have read a lot on the subject, and a lot of research says that there may be benefits to doing a slow negative, but I feel the slow positive just limits the amount of weight you can use on an exercise. Now, I am NOT advocating slamming weights up and down without control, but I think you could do just as well with a nice tempo of lowering and raising the weights under complete control. I mean personally, if I had the choice of bench pressing 250 pounds with your rep speed or 300 pounds with just a controlled motion, I would opt for the 300, but that's just me

so tell me, tell me, why do you do it?

Good question, I am a firm believer in time under tension, and TOTAL Muscular failure, there are 3 aspects to a muscle, Positive strength, Negative strength, and the Hold or Static control of a muscle, I believe if you cannot hold a weight in the contracted position for at least a 1 or 2 count, then the muscle didn't lift it, momentum did, am I making sense??? I go for Total time under tension, and try to destroy ALL aspects of a muscle, not just 1 or 2 so I "Hopefully" work the muscle over completely!!! i hear ya, I see your point and it truelly makes sense to me as well, I just really enjoy the slower tempo, it assures NO momentum and really helps in the injury free catagory as well!!! Hope I helped and made sense Brother 20!!!

Em ..... You're nuts. You know that don't you??

I'm hoping no-one else notices!!!

 

[King Silverback]

Yesterdays w/o
6-2-08

BACK/CHEST

RC=4/2/4/2

BACK
Seated Rows
90x15 warmup
180x10 warmup
270x5 warmup
320x5
r/p
320x1
r/p
320x1 + 1 Negative

Nautilus Pullovers
180x5
r/p
180x2
r/p
180x1 + 1 Negative

Rack Deads (Pins just lower than mid shin level)
405x9

CHEST
Flat BB Bench
135x15 warmup
185x10 warmup
225x5 warmup
275x4
r/p
275x1
r/p
275x1 Forced Rep + 1 Negative

Incline DB Press (Concentrating on Stretch)
80x7
r/p
80x2
r/p
80x1

Parallel Bar Dips
BWx6 + 2 Negatives

THats it!!! I know the #'s arent there, but this DESTROYED my muscles!!! A 12 count rep is Brutal, I suggest anyone wanting to shake it up to give 'em a try!!!

 

[Triple Threat]

A 12 count rep is Brutal, I suggest anyone wanting to shake it up to give 'em a try!!!

I'll take your word for it.

 

[Brutus_G]

That slow 12 count rep must of been brutal on the deads and bench! Numbers dont mean much to a bodybuilder if he's not sore.

 

[DeadBolt]

I'll take your word for it.

ill second that LMAO!

Great workout mike!

 

[b_reed23]

whoa....12 count??


I may be switching back to HIT soon Archy...I miss it!! I need to get my life in order first though...working 2 jobs and trying to move into a house sucks!!!!!