Revelations of an Angel

[King Silverback]

Brother Bolt- Thanks for the words of encouragement, Yes sir, I was pumped. I really do like this FullBody routine, really get ALOT done rather quickly!!!

Brother Gary- Thank you too so much, I'm honestly tryin. I'm training for next years Show-Me's in May. So I'm givin it everything I got!!! Your'e w/o's are very intense too Brother. Your'e a BIG reason I push myself, thanks for the encouraging words!!!

 

[gwcaton]

Well, If you are competing next year I will give it my best to at least come and watch

 

[King Silverback]

Well, If you are competing next year I will give it my best to at least come and watch

That would be Awesome !!!

 

[Rocco32]

THAT is a SICK w/o buddy! Awesome job. Reg Deads make me wanna throw-up. Forget about SS them with something!

 

[Rissole]

The delts are antagonist to the lats if that helps any this late.

Hey... i was gonna say that.....
Nice wo's Arch You no longer P/RR/S'r?? Doin some funky stuff hey??

 

[Du]

That would be Awesome !!!

Come out east and compete in NYC.

 

[King Silverback]

Rock-I hear ya Brother, I felt like I was going to puke. Got real shaky and cold just after my last set of 'em. Thanks for the words of encouragement!!!

Rissole-Thanks to you too Brother, no I decided to switch it up for a while. Asked P-Funk for some advice and he sent me a bunch of information. This new routine I really like is a bit "Funky" huh!!!

Du-Will have to look into that possibility. Always have wanted to go to NYC!!! We'll see, would you be there?

 

[Du]

Rock-I hear ya Brother, I felt like I was going to puke. Got real shaky and cold just after my last set of 'em. Thanks for the words of encouragement!!!

Rissole-Thanks to you too Brother, no I decided to switch it up for a while. Asked P-Funk for some advice and he sent me a bunch of information. This new routine I really like is a bit "Funky" huh!!!

Du-Will have to look into that possibility. Always have wanted to go to NYC!!! We'll see, would you be there?

Id go. I live an hour away, work in a suburb of NYC. Id go

 

[DeadBolt]

Hey... i was gonna say that.....

a little to slow a little to late

Hell yea arch come do one on the east coast...I'm in jersey only a stones throw away from NYC. I'd go in a heart beat.

 

[King Silverback]

Brother Bolt and Brother Du - I will definatly give it some serious thought. I'm dedicating myself to total commitment!!!

 

[King Silverback]

Here is what I've come up with for the next 2 weeks. I will be alternating these 2 routines. Let me know what you think!!!

ROUTINE A
Dips
Military Presses
CG Pullups (reverse grip)
Squats
Preacher Curls
V-Bar Pushdowns

ROUTINE B
Flat Bench
Bent-Over Rows
Upright Rows
Deadlifts w/shrugs (I Miss shrugs so I'll throw 'em in after each rep)
Standing Alternating DB Curls
Skullcrushers

Please let me know what you all think, also........... What are your honest opinion about straight-bar pullovers. Are they really good or a waste of time, and should they be done with straight arms or bent arms?
Thank you all

 

[Rocco32]

Looks good to me buddy. How often will you be doing these? I think BB pullovers and DB are great and under-rated. I can't do them however Bend your arms a bit!

 

[King Silverback]

Looks good to me buddy. How often will you be doing these? I think BB pullovers and DB are great and under-rated. I can't do them however Bend your arms a bit!

Still on the M-W-F routine.
So it would look like this :
M-A
W-B
F-A
M-B
W-A
F-B
That way both routines get worked 3 times, make sense?

 

[Rocco32]

Still on the M-W-F routine.
So it would look like this :
M-A
W-B
F-A
M-B
W-A
F-B
That way both routines get worked 3 times, make sense?

Makes perfect sense How close to failure you planning to go?

 

[King Silverback]

Makes perfect sense How close to failure you planning to go?

The last 2 reps are usually pretty hard, not failure hard, but REAL hard I have lightened up on the weights so I can concentrate more on form, feel, and mind-muscle connection!!!

 

[Rocco32]

The last 2 reps are usually pretty hard, not failure hard, but REAL hard I have lightened up on the weights so I can concentrate more on form, feel, and mind-muscle connection!!!

Sounds good. I'm doing that with a few exercises also. I'm toying with trying P/RR/S again.

 

[DeadBolt]

Looks like a good routine. I was thinking theres alot of anterior work but then realized you had the cable rows and the b/o rows so I guess that will hit the posterior enough. Just concentrate on good form or else it may become unbalanced.

As for pullovers...I love em. I always used a DB. I like to get a good ROM though...just food for thought.

Rock p/rr/s

 

[gwcaton]

Sounds good. I'm doing that with a few exercises also. I'm toying with trying P/RR/S again.

Me Too !!!

 

[Sapphire]

More P/RR/S groupies!!!

Hey Angel!!!!

 

[King Silverback]

ROCK- Go for it, I really enjoed the P/RR/S routine. Was just lookin for somethin a little bit different at this stage, ya know?

BOLT- I was worried about that, what do you suggest I plug in place? I need 4 compound movements and 2 single joint movements!!!

GARY- Go for it. Of course you seem to excel at whatever routine you take on!!!

SAPPHIRE- Hello Beautiful, hows it goin?

 

[P-funk]

Here is what I've come up with for the next 2 weeks. I will be alternating these 2 routines. Let me know what you think!!!

ROUTINE A
Dips
Military Presses
CG Pullups (reverse grip)
Squats
Preacher Curls
V-Bar Pushdowns

ROUTINE B
Flat Bench
Bent-Over Rows
Upright Rows
Deadlifts w/shrugs (I Miss shrugs so I'll throw 'em in after each rep)
Standing Alternating DB Curls
Skullcrushers

Please let me know what you all think, also........... What are your honest opinion about straight-bar pullovers. Are they really good or a waste of time, and should they be done with straight arms or bent arms?
Thank you all

looks okay. Any idea on volume (sets, rep ranges)?

Pull overs are awesome. I like doing them with a DB because BB kills my elbows though.

 

[King Silverback]

I'm following the layout in that article of his you sent me. This week is like this :
Mon-Sets 4 / Reps 5 / Rest 60 seconds
Wed-Sets 4 / Reps 8 / Rest 90 seconds
Fri-Sets 3 / reps 15 / Rest 120 seconds
The next week, same parameters, but use antagonistic training for all of them
Does that make sense?

Also, where should I plug in Pullovers?

 

[P-funk]

I'm following the layout in that article of his you sent me. This week is like this :
Mon-Sets 4 / Reps 5 / Rest 60 seconds
Wed-Sets 4 / Reps 8 / Rest 90 seconds
Fri-Sets 3 / reps 15 / Rest 120 seconds
The next week, same parameters, but use antagonistic training for all of them
Does that make sense?

Also, where should I plug in Pullovers?

you mean use the antagonist as a superset right? If so, yea that makes sense and yea, that makes for a really hard workout!!

pullovers can go on either day really. they are a pretty fundemental exercises. maybe on day "a" since you are are doing skull crushers on day "b" and that can be a lot on the elbow. For your antagonist super set, since hte concentric of a pullover is shoulder extension, you can go with something like front raises (shoulder flexion).

Also, you may want to take out upright rows since you are doing shrugs (just my opinioin) since those will take care of your traps (esp, if you are deadlifting and shrugging!!). Maybe you can switch those for some auxiliary rear delt work (bent over laterals, rev. peck deck, face pulls)??

 

[King Silverback]

you mean use the antagonist as a superset right? If so, yea that makes sense and yea, that makes for a really hard workout!!

Yes, as a superset, and yes it makes for one helluva w/o!!!
Re-doing my routine, will post when done if you don't mind lookin at it

 

[King Silverback]

Havin a little trouble with this, as I have to use 4 compound exercises and only 2 single movements!!!
What about his -
A
Dips
Pullovers
Military Press
Squats
Preacher Curls
V-Bar pushdowns

B
Flat Bench
Bent-Over Rows
Face Pulls
Deads W/Shrugs
Standing Alternating curls
Skullcrushers

And as far as antagonistic Ssets. I just used like this :
Chest/Back
Delts/Legs (Also plug in Deads here on the alternate routine)
Bi's/Tri's

Is that okay?
Also, I start each w/o with a different Bp, so as not to do the same routine in the same order twice. Hope I'm making sense???

 

[P-funk]

Pullovers are a single joint exericise. I would have kept the pull ups instead. You need somesort of compound pulling exercise in that workout.

 

[King Silverback]

Pullovers are a single joint exericise. I would have kept the pull ups instead. You need somesort of compound pulling exercise in that workout.

Okay, I'll just put Pullups back in then Everything elso okay though?

 

[P-funk]

yes

 

[King Silverback]

yes

Thank you, can't wait for those pics!!! What do you have like 6 weeks now?

 

[BritChick]

Hi Michael
How was your weekend?