Thanks Brother FUnc17, hows the weekend?fUnc17 said:
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Revelations of an Angel
- Thread starter King Silverback
- Start date
Thanks Brother Y, hows your weekend goin?Yunier said:Awesome inclines is freakin right.! Damn nice stuff bro.
. And see what else goes on later today... 
Sounds like a good plan. Hope you have a GREAT weekend!!!
Hey Angel. Just wanted to pass this along. My wife and I were looking at your gallery, after I told her about what a great father you are. She thought LilBit was totally adorable. It actually brought tears to her eyes, because it reminded her of our "Boo Boo Kitty", when she was that age. She is 12 now and at the brink of turning into a young woman...
Thanks JD, thats an AWESOME compliment, very much appreciate that!!! I know what you mean, she's 3 goin on 30JerseyDevil said:
Seems like just yesterday My wife and I bringing her home and she'll be 4 in August 
Thanks again so much
TODAY-SHOCK
BACK
PULLOVERS SUPERSETTED W/ CG PULLUPS
95x10,BWx3+7 negatives (10 total)
105x10,BWx2+8 negatives (10 total)
STIFF ARM PUSHDOWNS SUPERSETTED W/ REVERSE GRIP BENT OVER ROWS
75x10,135x10
75x8,135x10
CG SEATED ROWS DROPSETS
170x8,155x8,140x8
Lowering weights and concentrating on strict form and feeling the muscle!!!
DELTS
SEATED SIDE LATERAL SUPERSETTED W/ MACHINE PRESS
25x10,155x10
30x9,170x10
DB PRESS SUPERSETTED W/ REAR LATERALS
50x10,15x10
50x9,15x10
FACE PULLS DROPSET
65x8,55x8,45x8
same as above!!!
TRAPS
BB SHRUGS SUPERSETTED W/ UPRIGHT ROWS
225x10,95x10
225x10,95x10
DB SHRUGS DROPSET
75x8,70x8,65x8
Same as above!!!
W/O TIME : 37 Minutes
Not really happy with todays w/o. While I felt like I was using strict form and concentration, something seemed to be missing. Maybe its time for a new program.I Have been talking with P-Funk and have a few ideas. I just might finish out the week with my current routine and after P-Funks approval, possibly start another program!!!
BACK
PULLOVERS SUPERSETTED W/ CG PULLUPS
95x10,BWx3+7 negatives (10 total)
105x10,BWx2+8 negatives (10 total)
STIFF ARM PUSHDOWNS SUPERSETTED W/ REVERSE GRIP BENT OVER ROWS
75x10,135x10
75x8,135x10
CG SEATED ROWS DROPSETS
170x8,155x8,140x8
Lowering weights and concentrating on strict form and feeling the muscle!!!
DELTS
SEATED SIDE LATERAL SUPERSETTED W/ MACHINE PRESS
25x10,155x10
30x9,170x10
DB PRESS SUPERSETTED W/ REAR LATERALS
50x10,15x10
50x9,15x10
FACE PULLS DROPSET
65x8,55x8,45x8
same as above!!!
TRAPS
BB SHRUGS SUPERSETTED W/ UPRIGHT ROWS
225x10,95x10
225x10,95x10
DB SHRUGS DROPSET
75x8,70x8,65x8
Same as above!!!
W/O TIME : 37 Minutes
Not really happy with todays w/o. While I felt like I was using strict form and concentration, something seemed to be missing. Maybe its time for a new program.I Have been talking with P-Funk and have a few ideas. I just might finish out the week with my current routine and after P-Funks approval, possibly start another program!!!
Last edited:
How long have you done the P/RR/S wo's ? You wo looked good to me . WoW 170 x 10 presses is light ? ! 
Hey Gary, This is my second go around. Since January this time. And befor I hurt my shoulder in December, about 2 and a half months. Maybe it's just a phase I'm going through. Seems to be going on alot around heregwcaton said:How long have you done the P/RR/S wo's ? You wo looked good to me . WoW 170 x 10 presses is light ? !
Not completely sure about switching, but leaning pretty heavy on it.170
.............. for some reason my pushing strength is pretty decent, I couldv'e kept goin but didn't.
I hear y a. But i will probably go back to P'RR'S next time i do a bulk. I used it on a cut and and my strength just kept increasing. I did 2 cycles maybe 3 . Figured if i made gains on a cut with P/RR/S my gains on a bulk would be incredible . But it will be awhile until i do that .Archangel said:Hey Gary, This is my second go around. Since January this time. And befor I hurt my shoulder in December, about 2 and a half months. Maybe it's just a phase I'm going through. Seems to be going on alot around here
170
I hear ya there. I LOVE this program for the most part. Maybe it is just a phase, not sure. I know I'm using weight I never thought I would before. Oh man...............decisions, decisions
Hey , give something else a try . You'll know in short order if it's gonna do anything for you and a change is good once in awhile . Especially if you have Patrick helping yaArchangel said:
AA's definition of light weight is funny
Great workout bro
Great workout bro
Your right Gary, will go for it!!! Thanks for the encouragementgwcaton said:Hey , give something else a try . You'll know in short order if it's gonna do anything for you and a change is good once in awhile . Especially if you have Patrick helping ya
fUnc17 said:AA's definition of light weight is funny
Great workout bro
your killin me Brother. Thanks for the compliment!!!
Great w/o there buddy but I agree with everyone else, I don't think you know what light weight is Working with Patrick on a training program is a great idea, he really knows what he's doing 
Working with Patrick on a training program is a great idea, he really knows what he's doing
I think any program based on micro-periodization works very well .
.
Thanks Guys, I believe I'm gonna do it!!! Just gotta get it right, ya know?
TODAY-SHOCK
SQUATS ss w/ LEG EXTENSIONS
365x10,125x10
375x8,130x8
SINGLE LEG PRESS ss w/ BB LUNGES
155x10,145x16 (8 each side)
Ds SINGLE LEG EXTENSIONS
60x10,50x8 Each leg done seperatly until finished with the dropset
SLDL's ss w/ LYING LEG CURLS
235x10,110x10
245x10,115x8
Ds SINGLE LEG CURLS
50x8,40x8 Again, each leg done seperatly until finished with the dropset
W/O TIME : 34 minutes
Over all a pretty good w/o I guess
SQUATS ss w/ LEG EXTENSIONS
365x10,125x10
375x8,130x8
SINGLE LEG PRESS ss w/ BB LUNGES
155x10,145x16 (8 each side)
Ds SINGLE LEG EXTENSIONS
60x10,50x8 Each leg done seperatly until finished with the dropset
SLDL's ss w/ LYING LEG CURLS
235x10,110x10
245x10,115x8
Ds SINGLE LEG CURLS
50x8,40x8 Again, each leg done seperatly until finished with the dropset
W/O TIME : 34 minutes
Over all a pretty good w/o I guess
Nice SHOCK workout!!
Man, your leg workouts blow me away. Keep it going brotha!
Thanks YM, thinkin about switchein to a routine similar to yours. How do you split it up and what days?yellowmoomba said:Nice SHOCK workout!!
Thank you JD!!! I very much appreciate that. Saw some smilies and instantly thought of you. Here they are :JerseyDevil said:
Archangel said:
Here's how I started. On upper body days I alternate a push exercise then a pull then a push ... and so on.
Day 1
UPPER #1 (Horizontal Push and Pull)
HS Incline Bench
Dip
Fly
CG Press
DB Row
T-Bar Row
Cable Row
Reverse Fly
Day 2
LOWER #1 (Quad Dominated)
Squat
Lunge
Extention
Press
Bosu Ball Squat
Toe Squat
Day 3 OFF
Day 4
UPPER #2 (Vertical Push and Pull)
MP Press
Front/side Raise
Upright Row
Shrug
Pullup
Chinup
Supinate Grip
Day 5
LOWER #2 (Hip Dominated)
Sumo Style
SLDL
Deadlift
Leg Curl
Swiss Ball Ham Curl
Day 6 and 7 OFF
Brother YM, thanks for that info. Very Interesting. Will be finalizing a new routine by this weekend, and starting it up next Monday. Not sure if I'll be doing the 2 day splits like you, or a whole body w/o yet. Too many decisions !!!
Thats not heavy, I've seen your LEG days, now thats HEAVYBritChick said:Heavy leggies... made me sleepy just reading those numbers!
Looking great Michael, how's life?
Thanks for the positive feedback, I need it and very much appreciate it 
Life is good, Work sucks, but I'm still healthy and 6 feet above ground, so that should count for somethin, right!!!
Had one of the worst days possible at work. Had to skip my w/o because I just didn't have the drive or desire to do it. Was totally zapped from my day!!! Starting up a new program next Monday, Not sure what yet, but a new one none the less.
Archangel said:
Any ideas at all?
