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Monday Chest and Back Superset Training v1

Monday Chest and Back Superset Training v1

It had been a while since I engaged in a week-long superset training, so today was the start with my Monday Chest and Back Superset Training v1. Supersets are ideal for a variety of purposes. Revigorated muscles can provide that lift you are looking for when stuck in a rut. If you are trying to burn fat, “Superset sessions will raise your heart rate and incinerate those stubborn cells.”

What is a Super Set

A Super Set is a routine that involves performing back to back exercises for different muscle groups with no rest in between. For example: Chest / Back, Bicep / Triceps, Shoulders / Legs, and so on. You can also divide up by upper and lower body. Performing super sets is great for your hormonal levels and will provide an extra level of pump and fatigue encouraging muscle growth. Supersets are also great if you are short on time during the week or are traveling and want to burn off that cheat meal you had.

What is a Compound Set

Compound sets are like Supersets, with the exception that you are working the same muscle group. For example: Bench Press / Cable Cross. Dumbbell Bicep Curl / Cable Curl. Much like super sets, the compound set will shock and fatigue your muscles leading to growth. Introducing a different way of hitting muscles can mentally keep you from becoming bored in the gym.

Remember that your heart rate will be elevated. If you are concerned about your heart or currently suffer from any cardiovascular issues be sure to consult your doctor before performing these routines.

Make sure to stretch and drink plenty of water prior. You are going to challenge your body, and this will be very important to reduce injury.

Here is my routine on June 26, 2018: Chest / Back

The equipment used:

  1. ARCHON Power Cage
  2. ARCHON FID Bench
  3. ARCHON Olympic Bar
  4. ARCHON Mount Dual Cable Attachment
  5. ARCHON Wide Cable Pull Attachment

Ready to purchase? Call 888-634-8496 or Email: [email protected]

Remember ARCHON “Rule your BODY. Rule your MIND!”

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A Morning Shake That Will Feed Your Body and Sustain Your Health

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A Morning Shake That Will Feed Your Body and Sustain Your Health

Below is a YouTube Video that you can listen and watch where I explain about the ingredients I use for my morning shake, the why.

When I am out, either by myself or with my family, I am a born people watcher. I can’t help it. I like to observe what someone is eating, are they healthy, and how they look. At times I will see someone that looks amazing and to the chagrin of my wife, I will walk up and say, “Hey, you look great! Can you tell me about what you eat? What your habits are?” Yeah, I am not shy. Over the years I have been blessed to know individuals in the fitness industry and those that just have healthy habits who love to share on social media what they eat. Just the other day my friend Daniel Graveel, owner at Xtreme Fitness & Cycling Studio in St. Petersburg, FL, shared this amazing looking dish. Fresh trout with avocado, sautéed Tuscan kale, pumpkin seeds, sunflower seeds, cranberries, and goat cheese.

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“The point?” We learn from each other so anytime you have something good you have concocted, share it with us on Facebook, Instagram (FitArchon), or email us and we will post it. By being a community of healthy individuals, by sharing what we know and experience, we can help others who have goals of their own. “You can be an inspiration.”

“OK, let me finally get to it, unless you have watch the video already.” Here is the video for you.

The Morning Shake Ingredients

  • • 8oz Almond Milk

  • • 4oz Filtered Water

  • • 1 Tbs Almond Butter

  • Vega Sport Protein

  • • Cinnamon

  • • 1/2 Banana

  • • 3-4 Strawberries

  • • ½ Cup Raw Oats

I try to stay as organic as I can…

I throw this concoction into my Nija and blend away. Add some ice if you like. A trick I like to use is chopping up bananas in advance and freezing them. I then use them in replacement of my ice cubes.

So, this shake sustains me for quite a while as my mornings to lunch are very busy; therefore, sometimes getting a snack in can be difficult. This can be a great lunch shake as well.

Let’s talk protein

Years a go a friend of mine, Mark, became a rep for a company called Vega. He was trying to get me to try their protein, but I had reservations. Probably the same that most of you would have.

“Ewww, a vegan shake is that green stuff, right?”

“I am not vegan so why would I drink a vegan shake?”

“I am trying to gain muscle! I do not want to lose it!”

“It’s more expensive versus whey.”

Not only did I respond in this way, I get this response all the time when I refer this protein to others. So, let me touch on these responses as I obviously became a convert.

“Ewww, a vegan shake is that green stuff right?” Wrong. Yes, some vegan drinks are green, but often those have different purposes and benefits. Vega One Sport was created for those of us that are gym rats or have active lifestyles. There is vanilla (My favorite), chocolate, berry, and mocha.

“I am not vegan so why would I drink a vegan shake?” Veganage not required. “I just made that word up.” I am a carnivore, so believe me I love my cave man diet; however, I do recognize the benefits of incorporating some of the foods and habits of my vegan brothers and sisters. Plant based organic foods in Vega are Non-GMO Project Certified, Vegan Certified, and Choice Certified for sport. This product is made without gluten, if you are conscientious about gluten or have an allergy. Vega Sport is also dairy and soy free. You can read more about the specifics by Clicking Here.

“I am trying to gain muscle! I do not want to lose it!” Last year I exclusively used Vega One Sport and gained 10 LBS of lean muscle weight.

“It’s more expensive versus whey.” Yep! But not as expensive as long-term use of poor ingredient proteins will be on your health. Especially on the liver. In addition, the organic ingredients will support a healthier immune system as well. Click here for more detailed information regarding Vega One versus Whey.

Are you anti-whey?

Now it may come across that I am anti-whey. Not true! I have incorporated pure whey into other aspects of my diet at times depending on a blend I am making where my Vega One Sport is not the right choice to mix. Remember, quality here is important as well. Don’t go cheap!

In closing

I hope you enjoy my shake and I hope you learned something new. If you have your own recipes that you think are fantastic, please share them as we would love to learn from you as well.

Remember, I am not a nutritionist. Read the labels and make sure that the ingredients are right for you.

ARCHON “Rule your Body. Rule your Mind.”

Don Sprouse, NSCA-CPT, Owner







[email protected]

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Review of our Multi-Grip Specialty Olympic Bar by Brandon Diamond

Review of the ARCHON Multi-Grip Specialty Olympic Bar by Brandon Diamond

If you are looking for a versatile specialty Olympic bar to mix up your routine than look no further than the ARCHON Multi-Grip Specialty Olympic Bar. Because this bar is equipped with close neutral, wide neutral, and angled grip positions, you are able to hit muscle groups in multiple ways. Great for working the triceps, biceps, and pectorals from multiple angles. Probably the most versatile specialty bar you will ever own. Grips are knurled, 28mm, and provide plenty of space for small to large hands.  Flip the bar over, and you have a new angled position. While some of the more expensive bars on the market claim to offer performance, few offer chrome bar ends capable of fitting your High Tolerance Calibrated Olympic Plates. Most of all these plates are loaded on a 14″ chrome sleeve with a rubber bushing to protect.

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