the 24th year...

[ArchAngel'73]

I started weight training November 11, 1988.
This journal will chronicle my 24th year of this endeavour.
But unlike many of those years before this one has specific goals;
#1. a top three placing to get me out of the IDFA's Novice division
#2 a Heavyweight class win
#3 an Overall win qualifying me for an IDFA pro-card

To do this I will become leaner. To do that I will work and get myself some effective help, as so far I have failed and it costs me.
I am also tired of sandbagging my leg training.

I start the 24th year with a planned gradual de-load using German Volume Training (GVT), eventually picking up the weghts where I left off within 3-4 weeks.
I finished the IDFA's Nationals Nov. 5, 2011 and after 3 years of dieting and training to get from 310 to 216 I think its time to give myself a break and let my aches and pains heal.

I have a 4 day rotating split and take time off when I need it. I have followed this split for a few years and it works for me.

Day 1 Chest, side Delts
Day 2 Back, rear Delts
Day 3 Arms, abs
Day 4 Quads, Hams, Calves


I do not believe in luck.
I do not "work out", I train.
and I don't know how to give up.






“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”-by Marianne Williamson

[ArchAngel'73]

November 11, 2011

I lasted 5 day out of the gym since competing.
Ya can't have a weight lifting anniversary and not lift any weights now can ya?????????

Arms, Abs---my weak points


EZ attachment cable Pressdowns
50x70, 20x100
10x10x150(stack)

BB Curl
20x45(bar), 10x65
10x10x95

Rope Pressdowns
25x80, 15x100, 20x100, 20x100

alternating supinated DB Curl
6x40, 6x50, 1x60

pre-load EZ Curls
6x80, 15x60

DB Curl-elbows IN stomach
10x25

lying leg raise
20
5 sets of 10

15 Elliptical

http://forum.bodybuilding.com/showth...hp?t=139629213

[ArchAngel'73]

OFF!!!

Theeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee eeeey're baaaaaaaaaaaaaaaaaaaaaaaack....

[ArchAngel'73]

November 14, 2011

Quads, Hams, Calves

5 min Recumbant bike

Squats
20x45(bar), 20x135--cramps
6x225-cramps
12x135-no cramps but feels like jelly

wtf is going on here?
I think its weakness leaving my legs.


Leg Press, PWO
15x360, 15x450, 15x540

leg press Calf Raise, PWO
3 sets of 20 x540

Adductor-as kimsuit calls them "the vaginator"
20x100
15x150(stack), 15x150

seated Ham Curl
20x120, 15x120

seated Calf Raise, PWO
20x135, 15x180, 15x180

Icarian "Power Squat"
10x720( max weight that can be added)--ok i'm happy, I still got game here

20 min Pre- Cor Elliptical


Obviously my legs are not used to this hence the cramping and all the more reason not to let them atrophy like this again.
I paid my price a long time ago for my legs and I'll be damed if I'm going to pay it again a decade later.
DOMS and limping for 3 days sucks.

[ArchAngel'73]

OFF

[Bo_Flecks]

In on the new journal! Looking forward to seeing what this year brings.

[ArchAngel'73]

November 16, 2011

Chest, side Delts
GVT-modified__________restart

incline DB Press--oh, its you bishes again
20x25, 20x35
10x10x45

standing cable Flye
10x100, 6x120

Hammer strength dip machine, PWO
20x90, 12x180

seated Smith machine shoulder Press, PWO
15x50
10x10x60

---in the middle of this I gave a squatting lesson to two newbies

standing side DB Raise- from the front
20x25, 15x35, 9x45

seated Icarian Shoulder Press
15x200(stack)---good, I still got game here too

[ArchAngel'73]

Back
GVT-modified


assisted Chins
10x10x-100

lat station Hyper Extenion
10x10x150

seated cable Row
5x10x150

Dropped an exercise (rear delts) and 5 sets off the overall sets to accomodate deloading.

[Getsum]

I'm in AA and hoping to learn as well.

Good luck with your training man!

[ArchAngel'73]

November 18, 2011

Arms, Abs

EZ attachment cable Pressdown/EZ attachment overhead cable extension--compound super set
25x80, 20x100--w/u with pressdowns only 'cuz during warm up is when I got the idea for supersetting
10x10x150(stack)
-SS'ed the stack for 10 sets of 10...not too bad for a weak bb'er

BB Curl/supinated DB Curl--compound super set
10x10x60/10x10x20
-different story here


seated BB Wrist Curl--bb.com 1st, Brian trains forearms
10x10x100


lying leg raise
10x10

There is 1 IFBB pro-bodybuilder that goes to my gym.
Besides him, I'm the biggest there...and he makes me feel very small despite our height differences.

Troy and I have talked quite a few times, great guy and just being around him lights a fire under my azz.
http://bodyspace.bodybuilding.com/troybrown/

[ArchAngel'73]

OFF







Personal house cleaning.
Single once again.

[ArchAngel'73]

November 21, 2011


Today I scoped out Gold's gym in a shopping mall close to where I work, hoping to work part time there soon.
A great gym...but the one I go is still my home for now.

Legs
No GVT--I'm getting my legs back the way I know how



5 min Pre Cor Recumbannt---didn't even know ths company made these bikes


To save me a lot of writing...everything was Pre Cor except the free weight stuff (squats), good equipment!

Squats
20x45(bar), 20x135, 10x225-cramping started
1x315-cramping stupid crazy now but I re-introduced them suckers to three bills and not long before their feeling 4 too. Gotta love muscle memory and the power of "I've been there before and this is peanuts" psychology.

Leg Press--different angle made this one just tougher, PWO
20x180, 10x360, 10x540, 6x720

Hack squat---another bb.com 1st haven't done hacks in years...they're bad for the knees ya know


Extensions-I wrote the 3 lever notchings down for foot position etc. for future reference--almost need a degree for this sh*t
20x80, 20x100, 15x120
6x250(stack)--ya knew I was going too

pronated Ham Curl
12x80, 12x100---toughand good machine, made me feel weaksauce

seated Ham Curl
10x100, 10x100

leg press Calf Raise, PWO
10x540, 20x360, 20x360

seated Calf, PWO
21x90, 15x135, 16x135, 12x125---when the reps start dropping like that its time to move on

30 Stationary bike

[ArchAngel'73]

OFF

[ArchAngel'73]

November 23

Chest, side Delts
GVT-modfied

incline DB Press
20x35, 10x40
10x10x50

DB Pullover
10x10x60

seated Smith Shoulder Press, PWO
10x10x70

DB side Raise
-CLEAR THE WAY I GOTZ RACK RUNNIN' TO DO!!!!!!!!!!!!!!!!!!!!!

6x50/6x40/6x35/10x30/8x25/10x20/20x15/20x10/30x05
-That's what I'm talking about...no one out works me in this pig trough!
Once a Team Norton member always a Team Norton member.

[ArchAngel'73]

OFF
Should I double the fun of go different?
Different

[ArchAngel'73]

November 26, 2011

I had business to take care of and could only get ot the gym for 40 minutes.
A tank can do an aweful lot of damage in 40 minutes.

Back (width)
GVT-modfied

1 arm DB Row---I have neglected this exercise for a long time due to my back injury, its time to be done with that.
20x35, 15x50, 15x60
10x10x70

kneeling reverse grip Pulldowns--I guarantee you my left ballsack you won't find this exercise done by ANYBODY on bb.com 'cuz I invented it.
10x20x150(stack)--------please note that's 20 reps/set, not 10

20 work sets in 40 minutes including rest time and 2 wardrobe changes (in and out i'm not Lady Ga Ga).
Women, take a lesson here.

[ArchAngel'73]

Arms
-but I forgot the abs, you dumb phucker Brian

pre-load BB Curl
20x30, 10x50
10x10x70

EZ attachment cable Pressdown/overhead Extension-compound super set
10x10x150(stack)-I like this super set

Hammer Strength preacher Curl, PWO
4x70...i know this is gonna be too heavy...stopped
10x10x55

supinated simulataneous DB Curl
20x20

1 arm Pressdown
25x50

[ArchAngel'73]

November 28, 2011

15 Recumbant
30 cardio Rowing
15 Recumbant

I went to the gym today to do cardio and hang out (srs).
This is my bar, this is my "Cheers". Everybody knows my name and my family is here.

You're not going to get a ballz to the wallz Brian for a few weeks.


Have mercy!

[ArchAngel'73]

In on the new journal! Looking forward to seeing what this year brings.

Good to see you Bo!
Me too, its time to finish off the transformation and actually win.

I'm in AA and hoping to learn as well.

Good luck with your training man!

Thanks!
see my 1st post on what I think about luck.
Its all up to the individual.
Glad to have you here 'cuz I'm gonna go get mine in 2012!

[ironwill2008]

IN.












Time to do work, Brian.

[jtroster]

In!

[Vytis]

You know I'm in Bri!

[mharrislove]

In for IDFA destruction.


Please continue...

[smharris1971]

In and subbed!

Always interested in what others are doing, and hoping to learn a thing or two. Plus I'm loving the off days!

[2nd_chance]

Subbed. In for some 10 x 10....

[Brackneyc]

Only thing I am noticing is a lot of days off. Where are the workouts.

[Iceman1800]

Do you ever do high rep heavy db rows? I see your 20 reps with a light db, but I've found heavy high rep db rows really are a kicker

[acrawlingchaos]

GVT is going to be fun to watch. It'll be great to watch a pro utilize such an interesting tool. Def something I have been interested in trying at some point.

[cowboybiker]

In

[ArchAngel'73]

IN.

Time to do work, Brian.

No Will,
its time to do
different work.

In!

I'm keeping an eye out Jan. 1 for your new one.

You know I'm in Bri!

I sure do.
Will PM in the next few weeks...

In for IDFA destruction.


Please continue...

I need to work within that federation, not destroy it.
I'm thinking more in the lines of a takeover.

In and subbed!

Always interested in what others are doing, and hoping to learn a thing or two. Plus I'm loving the off days! : D

If you have any questions feel free to ask.
Thanks for tagging along.

Subbed. In for some 10 x 10....

Next to your training David...mine is rather tame now.

Only thing I am noticing is a lot of days off. Where are the workouts. : D

In between the cheeks. LOL
Good to have you aboard!

Do you ever do high rep heavy db rows? I see your 20 reps with a light db, but I've found heavy high rep db rows really are a kicker

I have, I did, I would but I injured my back and DB rows aggravated it.
I'm also not interested in bringing up my back too much as its already 1 of my 2 best bodyparts.
I know...this sound phucked up...but this is the kinda change one makes when competing.
My 2 secret weapons for back are good mornings and kneeling cable pulldowns.

I much appreciate questions like this!

GVT is going to be fun to watch. It'll be great to watch a pro utilize such an interesting tool. Def something I have been interested in trying at some point.

Welcome and thank-you.
I would like to clarify... I am not a pro. That title I reserve for guys who have their nattie pro cards like forum members Yakabebe, Flynn, and Stayfit2008.
I am a gym vet though.

GVT + progressive overload has = success for me.
If you have any questions feel free to ask.

In : )

I take it this means you have started a journal as well?
I will find it then.