A build up to the Fourth Horseman of the Apocalypse program - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1  
Old 12-03-2007, 09:39 PM
Link's Avatar
Link Link is offline
Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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
Reply With Quote
  #2  
Old 12-03-2007, 10:36 PM
Dzoni Dzoni is offline
Dzoni should change his/her status!
Heavyweight
 
Join Date: Nov 2005
Location: Dinner Table
Posts: 2,359
Default 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.
Reply With Quote
  #3  
Old 12-04-2007, 12:36 AM
Link's Avatar
Link Link is offline
Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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
Reply With Quote
  #4  
Old 12-05-2007, 03:30 AM
Link's Avatar
Link Link is offline
Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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
Reply With Quote
  #5  
Old 12-23-2007, 07:36 PM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default 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
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 04:02 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.