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#1
12-03-2007, 08:39 PM
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A build up to the Fourth Horseman of the Apocalypse program
Well Ive decided to take a risk and try out the Fourth Horseman of the Apocalypse program. Although I dont think I am ready yet so I will be starting that in the new year. But to get myself ready for the high intensity workout, I will be doing the Cliff Hanger program.
I will also be creating a team for the Fourth Horseman program which starts in the new year if anyone is interested, and wants to get ready for it! Just let me know. Today was the starting day for the program, Ive done my morning workout which consisted of.... Back Wide Grip pull ups to failure superset/ with a wide grip static hold for 30 seconds superset/ with close grip pull-ups superset/ with 5 slow negative close grip pull-ups Wide grip pulldowns 12reps superset/ close grip pulldowns until failure stripset/ close grip pulldown 15 reps stripset/ close grip pulldown 25 reps Bicpes Concentration curls 4 sets 12reps 30sec rest 30reps 30sec rest 8reps 30 second rest 12sets
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2 
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#2
12-03-2007, 09:36 PM
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Re: A build up to the Fourth Horseman of the Apocalypse program
I wanna say good luck and hope you've found what you're looking for. But, bro. Changing your programs so often is just cutting in to your progression.
Take care and good luck.
__________________
Stick to the basics.
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#3
12-03-2007, 11:36 PM
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Re: A build up to the Fourth Horseman of the Apocalypse program
Donzi, I know but I really wasn't liking the routine I was doing before the 5x5. So Im doing the cliff hanger which was meant for 1 month which is how long I shall be doing it for and leading up to the next.
But here was my evening workout Chest Decline Dumbbell Flies 6 sets 20reps 18, 15, 12, 10 15 Calves Donkey Calf Raises 3 sets 20, 18, 15 Standing Calf Raises 3 sets 25, 20, 18 Seated Calf Raises 3sets 40, 30, 20
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#4
12-05-2007, 02:30 AM
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Re: A build up to the Fourth Horseman of the Apocalypse program
Dec. 4
Never had a better leg workout in my life. I absolutely loved it. Morning, Legs Heal Elevated Squat 10reps superset/ toes out squat 10reps superset/ lunge for 100yards superset/ walk a 100 yards Leg Extensions 12 reps superset/ leg extension negatives 10reps stripset/ 40 reps Double drop set leg curls 10reps, 8reps, 6reps Shoulders Seated DB press 6reps, 8reps, 10reps DB upright row 12reps 10rep 12rep Cable shoulder press 40 30 20 Behind the back barbell shrug 25 50 75 superset/ cable shrugs 25 50 75 Evening Tricep Behind the back cable pressdown 10 8 6 french press 12 10 8 oldschool barbell extensions 12 10 15 DB one arm kickback 40 30 20 Forearm squatting db wrist curl 50reps squatting db reverse wrist curl 50reps
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#5
12-23-2007, 06:36 PM
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Re: A build up to the Fourth Horseman of the Apocalypse program
Hey Link. I'm just curious about why you decided to go with heal elevated squats? Did you feel your knees going too far forward?
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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