Revelations of an Angel

[King Silverback]

Okay, I've been off for 2 whole weeks nursing a shoulder. I feel like it's ready for the abuse again, I have gone back to the P/RR/S routine. However I will be doing a slight variation with advice from GoPro. I will be doing P/RR/RR/S/P/RR/RR/S etc. Now bear with me, my strength has gone caput in the last 2 weeks. I am determined though and will get the pounds back up!!! Anyways, here is my start: Mon-Chest/Back - Wed-Legs - Fri-Shoulders/Bi's/Tri's
Today-Monday January 10th, 2005.........
Chest/Back (Power)
Back-
Deads-295x6,305x6,315x4
Pulldowns-155x6,170x6
Bent over rows-185x6,205x4
CG seated rows-155x6,170x5
Chest-
Flat Bench-225x6,245x5,265x4
Incline Bench-185x6,225x4
Machine (seated) press-170x6,185x6
There is my starting point. Any advice or help or critique would be gladly accepted.
Also will be doing cardio on Tuesdays,Thursdays, and Saturdays!!!

 

[Du]

Okay, I've been off for 2 whole weeks nursing a shoulder. I feel like it's ready for the abuse again, I have gone back to the P/RR/S routine. However I will be doing a slight variation with advice from GoPro. I will be doing P/RR/RR/S/P/RR/RR/S etc. Now bear with me, my strength has gone caput in the last 2 weeks. I am determined though and will get the pounds back up!!! Anyways, here is my start: Mon-Chest/Back - Wed-Legs - Fri-Shoulders/Bi's/Tri's
Today-Monday January 10th, 2005.........
Chest/Back (Power)
Back-
Deads-295x6,305x6,315x4
Pulldowns-155x6,170x6
Bent over rows-185x6,205x4
CG seated rows-155x6,170x5
Chest-
Flat Bench-225x6,245x5,265x4
Incline Bench-185x6,225x4
Machine (seated) press-170x6,185x6
There is my starting point. Any advice or help or critique would be gladly accepted.
Also will be doing cardio on Tuesdays,Thursdays, and Saturdays!!!

1. Your plan looks pretty solid.
2. Your weights are real good. You can lift pretty heavy, apparently.
3. Nice title boss, its catchy.

You take any supps?

 

[King Silverback]

You take any supps?

Yes, I take Whey protein, 100% Egg protein, and getting ready to take CEX. A multivitamin (Animal Pak)

 

[Du]

How do you like the egg protein? Ive looked into that but never found much feedback or info...

 

[Rocco32]

Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...

 

[Du]

Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...

 

[Rocco32]

 

[King Silverback]

How do you like the egg protein? Ive looked into that but never found much feedback or info...

I like the Egg protein alot. I mix it sometimes with sugar-free jello mix. One serv. is only like 6 carbs. Can pick whatever flavor you want really. Doesn't mix too well unless you use a blender though!!!

 

[King Silverback]

Hey, nice to see you starting a journal! Good luck and it looks great so far. Now if we can only keep du510 in the gym...

Yeah, finally started one, thanks for the encouragement!!!

 

[King Silverback]

Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???

 

[crazy_enough]

Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???

That did wonders for me, to keep fat % in the low range even while bulking.
like 2 minutes at intensity 5, 1 minute at 6 , 1 minute at 7 and so on until u reach the big "10" on the intensity scale, then its back to the start...I liked it!

 

[King Silverback]

That did wonders for me, to keep fat % in the low range even while bulking.
like 2 minutes at intensity 5, 1 minute at 6 , 1 minute at 7 and so on until u reach the big "10" on the intensity scale, then its back to the start...I liked it!

Yeah, that's the one, so it worked good for you huh? Cool, think I'll give it a whirl next time!!! Thanks Crazy E

 

[King Silverback]

Leg Day!!!
POWER week
Squats-365x6,375x5,385x5
Leg Press-200x8,200x8,200x6(Max on Machine, will have to do single legs, next time)
Extensions-125x6,135x5,140x4
Leg curls-125x6,135x5,140x3
Stiff legged Deads-205x6,215x6
Thats it.......... Sure hope I'm doing this right

 

[Rocco32]

Nice Squats!! I'm guessing this week is power week eh?

 

[King Silverback]

Nice Squats!! I'm guessing this week is power week eh?

Thanks, and most definately "Power" week. Should've posted that,sorry. Will edit and try to fix!!!

 

[Cold Iron]

Leg Day!!!
POWER week
Squats-365x6,375x5,385x5
Leg Press-200x8,200x8,200x6(Max on Machine, will have to do single legs, next time)
Extensions-125x6,135x5,140x4
Leg curls-125x6,135x5,140x3
Stiff legged Deads-205x6,215x6
Thats it.......... Sure hope I'm doing this right

I've never seen a leg press machine that maxed out on 200lbs

Still, nice lifts Archangel. Your squats kick ass, how far do you go down?

 

[King Silverback]

I've never seen a leg press machine that maxed out on 200lbs

Still, nice lifts Archangel. Your squats kick ass, how far do you go down?

Yeah, its a home gym. Sucks royal arse. But anyway, will do single legs next time. Thanks on the squats. I go down to parallel. I put a bench and drop it down into a decline position behind me and go till I can feel the bench slightly!!!

 

[King Silverback]

Okay, just finished my first week of Power. Today was Shoulders/Bi's/Tri's
Here are my results for today:
Shoulders-
PBN's-165x6,185x6,205x5
Upright Rows-115x6,135x6
Cheat Laterals-40x6,40x6
Biceps-
BB Curls 105x6,115x5,125x4
Preacher Curls-100x6,105x4
Hammer Curls-40x6,40x6
Triceps-
CG Bench-185x6,205x6,225x4
Skullcrushers-100x6,100x6
Rope Pushdowns-75x6,75x5

 

[King Silverback]

Cardio day!!! I tried the "Body for Life" way and upped the intensity every minute and so on. I went for 30 minutes on the stationary bike. What do you guys do for your cardio?

 

[Rissole]

Thats it.......... Sure hope I'm doing this right

Looks pretty good Arch You could go even lower reps on your first 1 -2 exercises, i would go 3-4 reps
Cardio..... whats that..... ??
"I can do all things"

 

[Rocco32]

Nice w/o Arch, you've definately got some strenght! I always vary my cardio. I switch between HIIT cardio and 40-60 min cardio. When I go longer I try to keep my HR lower, but I usually end up pushing myself and doing sprints in throughout and at the end.

 

[Du]

Cardio tonite, 30 minutes on treadmill. Thinking about doing the "Body for life" way. Where you use different intensity ranges. What do you guys do for cardio???

For cardio, MAXOT Cardio works best for me. Its about 5 min warm up, 15 min ALL OUT, then about 5 min cooldown. It worked real, real good for me.

 

[Du]

When I go longer I try to keep my HR lower, but I usually end up pushing myself and doing sprints in throughout and at the end.

What can we say? Rocco is a treadmill animal.

 

[King Silverback]

Looks pretty good Arch You could go even lower reps on your first 1 -2 exercises, i would go 3-4 reps

Only on Power week right? Will try that next time. That means moving even more weight then, right? Thanks for the advice. I appreciate everything I get on this board!!!

 

[King Silverback]

Nice w/o Arch, you've definately got some strenght! I always vary my cardio. I switch between HIIT cardio and 40-60 min cardio. When I go longer I try to keep my HR lower, but I usually end up pushing myself and doing sprints in throughout and at the end.

Thanks, will look into the HIIT cardio. How many days a week do you do cardio?

 

[King Silverback]

For cardio, MAXOT Cardio works best for me. Its about 5 min warm up, 15 min ALL OUT, then about 5 min cooldown. It worked real, real good for me.

Thanks, that sounds like some hard stuff. Will look into both that(MAXOT) and the HIIT cardio!!! How many times a week do you do that?

 

[King Silverback]

What can we say? Rocco is a treadmill animal.

I hate cardio!!! But it's the nature of the beast I guess!!!

 

[Rissole]

Only on Power week right? Will try that next time. That means moving even more weight then, right? Thanks for the advice. I appreciate everything I get on this board!!!

Yep, thats right. This week (rep range??) for your first 2 exercises try and work 6-10 reps then on your last one you can go 10-20 reps

 

[King Silverback]

Yep, thats right. This week (rep range??) for your first 2 exercises try and work 6-10 reps then on your last one you can go 10-20 reps

Thanks, will give that a try!!! Yes it's RR this week and next. Thanks again!!!

 

[Rissole]

How long you been doin P/RR/S for??