Angel's Asylum - Temple Of Intensity [Forum Archive]

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Angel's Asylum - Temple Of Intensity

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Posted by: Archangel

Not really following a HIT routine per say, but keeping up with the HIT protocol (4 count negative, pause,2 count positive,pause)!!! Will be using a hybrid system of HIT/HD/DC training, encorporating rest/pause, x-reps and Negative work!!! Weights mean NOTHING to me, going on STRICT form, and concentrating on FEELING the muscle WORK!!!
My Best Friend and I will be working out together, so this will only help me to push past the norm!!!
W/O today, because of the holiday, had to do it today instead of tomorrow, but otherwise will be following this split
Mon-Push/Cardio
Tue-Cardio
Wed-Pull/Cardio
Thu-Cardio
Fri-Legs/Abs/Cardio
Sat-Cardio
Sun-OFF
Also will be doing 2 warm-up set previous to ONLY the first compound movement of the w/o, will not post these as it's not a working set!!!

Today - Push (Chest/Delts/Triceps/Cardio)

10 Minute warm-up on bike

CHEST

Incline BB Bench
205x8
rest/pause (10 seconds)
205x2
rest/pause (10 seconds)
205x2 (last rep a 8 count negative)

Iso Incline Hammer Press
80x11
rest/pause (10 seconds)
80x4
rest/pause (10 seconds)
80x2 (last rep a 6 count negative)

Dips
BWx5 1/2
rest/pause (10 seconds)
BWx4 (last rep a 6 count negative)

DELTS

DB Seated Presses
65x6
rest/pause (10 seconds)
65x3
rest/pause (10 seconds)
65x1

DB Laterals
30x8 w/6 x-reps

DB Rear Laterals
20x8 w/6 x-reps

TRICEPS

Rope Pushdowns
120x11
rest/pause (10 seconds)
120x3
rest/pause (10 seconds)
120x2 w/8 x-reps

DB Standing Overhead Press
75x8
rest/pause (10 seconds)
75x3
rest/pause (10 seconds)
75x1

CARDIO
30 Minutes
Elliptical Rider
Level 8

Didn't time the w/o, but was under 20 minutes, will not really time it as much as trying to stay under 20 minutes (a MUST) and progress in the reps using the same weight until I reach a set amount of reps (15 max.), only then will I up the weight!!! Slow/Steady progress is my goal!!!

There you have it, feel free to rip into it and let me have it!!!

Hope you all are having a Fantastic weekend and a Great yet SAFE 4th of July!!!

Posted by: Double D

Nice work Arch......I get the first post!

I am always truely amazed how quickly you get a workout done and still growing from it. I learn alot from you, which is simply crazy since I thought I knew about all there was to know. And obviously not, theres just so many more workouts out there that I havent even touched on.

Posted by: Archangel

Quote:

Originally Posted by Double D

Nice work Arch......I get the first post!

I am always truely amazed how quickly you get a workout done and still growing from it. I learn alot from you, which is simply crazy since I thought I knew about all there was to know. And obviously not, theres just so many more workouts out there that I havent even touched on.

Thank you BRother D, Much appreciated, I strive to w/o Harder/Better, not longer!!! Glad I can help, I try!!!

Posted by: Triple Threat

Cool! A new journal to whore, er, I mean, a new journal in Arch's next journey. Sure hope your friend likes torture.

Posted by: DeadBolt

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Cool! A new journal to whore, er, I mean, a new journal in Arch's next journey. Sure hope your friend likes torture.

Great workout with some incredible weights. You are still amazing.

Posted by: Triple Threat

Quote:

Originally Posted by Triple Threat

Cool! A new journal to whore, er, I mean, a new journal in Arch's next journey. Sure hope your friend likes torture.

Quote:

Originally Posted by Devlin

You are still amazing.

Thank you. Thank you very much.

Posted by: Archangel

Brother Triple - You know your welcome anytime!!! LOL, yeah, he's a little "off" upstairs like me!!!

Brother Bolt - Right back atcha my Friend, Thank you!!!

Sister Devlin - Thank you too, I'm trying, and having my Friend there to push me will only help me tremendously!!!

CARDIO
40 Minutes
Elliptical Rider
Level 9

Posted by: joycough

Nice Numbers and workout.

What are your goals?

Posted by: Double D

Hey Arch where do you live at in Missouri?

Posted by: naturaltan

I am loving the 20 minute workout!

Posted by: Burner02

Happy 4th of July to you and your family, Arch!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Not really following a HIT routine per say, but keeping up with the HIT protocol (4 count negative, pause,2 count positive,pause)!!! Will be using a hybrid system of HIT/HD/DC training, encorporating rest/pause, x-reps and Negative work!!! Weights mean NOTHING to me, going on STRICT form, and concentrating on FEELING the muscle WORK!!!
My Best Friend and I will be working out together, so this will only help me to push past the norm!!!

The thought of you pushing past the norm is scary Arch!

The concept here looks very interesting. I'll definitely be following this journal.

Posted by: b_reed23

this should be called the "Temple of Insanity", but...Intensity works well too

Posted by: Archangel

Brother Joy - Thank you, my goals are to better myself each and every w/o, and to get in better shape to compete again!!! Thanks for stopping by!!!

Brother D2 - St. Peters, you live in Mo???

Brother Natural - Thank you, me too!!! HIT it hard, and go home, thats my motto, LOL!!!

Brother Burner - Thank you, and right back atcha my Friend!!!

Brother JD - LOL, Thank you my Friend, as always, glad to have ya along!!!

Sister Billie - LOL, Your killin me!!!

Posted by: Archangel

Today - PULL (Back/Traps/Biceps/Cardio)

10 minute warmup on bike

BACK

Rack Deads Angelstyle
335x7 + 7 shrugs
(rest/pause 10 seconds)
335x3 + 3 shrugs
(rest/pause 10 seconds)
335x2 + 1 shrug

Hammer Iso Pulldowns
100(each side)x9
(rest/pause 10 seconds)
100x4
(rest/pause 10 seconds)
100x4

DB Pullovers
70x11
(rest/pause 10 seconds)
70x4
(rest/pause 10 seconds)
70x3

CG Pullups
BWx1 (LOL)
BWx6 negatives (8 count negatives)

TRAPS

Cable SHrugs in between 2 low pulley machines
130(each side)x11
(rest/pause 10 seconds)
130x5
(rest/pause 10 seconds)
130x5 + 6 x-reps

DB Shrugs
85x11 (Last rep held for 10 count)

BICEPS

Preacher Curls
75x11
(rest/pause 10 seconds)
75x5
(rest/pause 10 seconds)
75x4

Seated Incline DB Curls
30x8
(rest/pause 10 seconds)
30x4 + 5 x-reps

W/O Time - Just under 20 minutes!!!

CARDIO
30 minutes
Precor Machine
Levels 5/10

Posted by: Burner02

Quote:

Originally Posted by Archangel

Brother D2 - St. Peters, you live in Mo???

nope. Colorado Springs. Have family in Anderson, Mo.
St.Peters? Y'all have a lot of saints there? Old friend from the Air Force lives in St. Joseph....

Posted by: naturaltan

Quote:

Originally Posted by Burner02

nope. Colorado Springs. Have family in Anderson, Mo.
St.Peters? Y'all have a lot of saints there? Old friend from the Air Force lives in St. Joseph....

I think he was responding to DoubleDs question Burner.

You're Brother B, not Brother D2

Posted by: Burner02

neverumind, sir...

was'sup, NT!

Posted by: Archangel

Brother Burner 1 - Cool, small world huh??? Of course there are ALOT of Saints my Friend!!!

Brother Natural - LOL, Your cracking me up, how goes it for you???

Brother Burner 2 - No problem my Friend, it's all good!!! How goes it for you???

Today - CARDIO
45 Minutes
Precor Machine
Levels 5/10
2 minute intervals HIIT
7721 Strides

Posted by: Burner02

Quote:

Originally Posted by Archangel

Brother Burner 1 - Cool, small world huh??? Of course there are ALOT of Saints my Friend!!!
Brother Burner 2 - No problem my Friend, it's all good!!! How goes it for you???

St. Burner? Patron Saint of Court Jesters.
For my 1st miracle: I'm actually gonna go to the gym tonight!

I am fine...how's things in your neck of the woods? U getting any o f this massive amount of rain we are getting? I think it is safe to assume they are gonna lift the fire ban for a few days here....

Posted by: Archangel

Quote:

Originally Posted by Burner02

St. Burner? Patron Saint of Court Jesters.
For my 1st miracle: I'm actually gonna go to the gym tonight!

I am fine...how's things in your neck of the woods? U getting any o f this massive amount of rain we are getting? I think it is safe to assume they are gonna lift the fire ban for a few days here....

Good Stuff!!!

Rained a little bit here, pretty HOT the past few days

!!!

Posted by: Archangel

Today - Legs/Abs/Cardio

10 minute warm-up on bike

LEGS

Hack Squats ATF
320x12
(rest/pause 10 seconds)
320x4
(rest/pause 10 seconds)
320x4

Leg Press
360x13
(rest/pause 10 seconds)
360x6
(rest/pause 10 seconds)
360x3

Leg Extensions
180x9
(rest/pause 10 seconds)
180x3 + 5 x-reps

Lying Leg Curls
130x9
(rest/pause 10 seconds)
130x3 + 6 x-reps

Standing Calve Raises
270x12
(rest/pause 10 seconds)
270x4 + 6 x-reps

ABS

Nitro Abs
180x13
(rest/pause 10 seconds)
180x6
(rest/pause 10 seconds)
180x3 + 6 x-reps

Weighted Bench Crunches
50x11
(rest/pause 10 seconds)
50x3 + 5 x-reps

Planks
1 minute

W/O time - roughly 13 minutes

CARDIO
30 Minutes
Elliptical Machine
Level 9

Posted by: Devlin

All that lifting in 13 minutes

It appears you have barely missed a step since the comp, great job

Posted by: joycough

WOW

That's crazy

that you got all that done in 13 Minutes!!! Very Very Nice.

Posted by: Nick+

Your 13 minute work-out is an eye opener. I'm indulging in 2 minute rests between sets....... Workouts of 40 minutes (or so), time for a change I think....... But I'd never do that cardio!

Posted by: Archangel

Sister Devlin - Thank you, I'm BEYOND focused now!!! I have a 3 month, 8 month, and a year goal!!!

Brother Joycough - LOL, I have been known to be a "little" off!!! Thank you for the compliment!!!

Brother Nick - I'm basically a HIT Disciple, so I'm ALWAYS looking for ways to make my w/o's HARDER, not Longer you know??? You would really be suprised how Intense of a w/o you can get going ALL out!!! I don't care for cardio either, BUT my fat behind NEEDS it!!! Thank you for stopping in, appreciate the comment, keep it up with your goals too!!!

CARDIO
45 Minutes
Elliptical Rider
Level 11

Posted by: Devlin

How's your weekend going? Hope it is a great one.

Posted by: joycough

How much of a rest do you take inbetween sets and exercises?

Posted by: Archangel

Sister Devlin - It's going GREAT, thank you and I hope yours is going Great as well!!!

Brother Joycough - I rest only the 10 seconds inbetween, and then ONLY as long as it takes to get to the next exercise!!! I'm kinda insane though, LOL!!!

Posted by: Nick+

Quote:

Originally Posted by Archangel

Sister Devlin - Thank you, I'm BEYOND focused now!!! I have a 3 month, 8 month, and a year goal!!!

Brother Joycough - LOL, I have been known to be a "little" off!!! Thank you for the compliment!!!

Brother Nick - I'm basically a HIT Disciple, so I'm ALWAYS looking for ways to make my w/o's HARDER, not Longer you know??? You would really be suprised how Intense of a w/o you can get going ALL out!!! I don't care for cardio either, BUT my fat behind NEEDS it!!! Thank you for stopping in, appreciate the comment, keep it up with your goals too!!!

CARDIO
45 Minutes
Elliptical Rider
Level 11

My goals are too vague.......(The curse of my life!)

Posted by: joycough

Quote:

Originally Posted by Archangel

Brother Joycough - I rest only the 10 seconds inbetween, and then ONLY as long as it takes to get to the next exercise!!! I'm kinda insane though, LOL!!!

WOW. I can't rest nearly that short, both not in good enough shape and my muscles don't have the recovery, yet.

Posted by: JerseyDevil

Arch, YOU ARE an inspiration to the rest of us. Awesome intensity. Mentzer would be proud

Posted by: Pylon

Heya Archie! How is that new workout partner holding up?

Posted by: Archangel

Brother Nick - Try coming up with specific goals, maybe a 6 month and a year goal!!! You really should have a "plan of attack" imo, but the fact that your w/o is still better than most!!!

Brother Joycough - Don't sell yourself short, you would be suprised what you can do if you put your mind to it!!!

Brother JD - Wow, Thank you for that!!! I try my Friend, and if I can assist anyone along the way, I'm ALL for it!!!

Brother Pylon - How goes it Brother Pylon, the new partner is coming along Great!!! His Intensity is right up there with mine, this will help me SO much w/o with him!!!

Posted by: Devlin

That's great that the workout partner is able to keep up with you. Hope your weekend is going well.

Posted by: b_reed23

I can see Archy and his training partner racing each other to the next peice of equipment...

Posted by: Pylon

Something tells me Archie would trip his partner if he wasn't winning that race...

Posted by: Burner02

Quote:

Originally Posted by b_reed23

I can see Archy and his training partner racing each other to the next peice of equipment...

a complete 'I go-you go' routine....

Posted by: Archangel

Sister Devlin - Yes it is!!! And I had a Great weekend, hope you did too!!!

Sister Billie - LOL, well I DO go first!!!

Brother Pylon -

Saint Burner - Yes sir, I go first, then him, LOL!!!

Posted by: Archangel

Today - Push

10 minute Warm-up on bike

Rep Cadence
4-1-2-1

CHEST

Incline BB Bench
215x8
(r/p 10 seconds)
215x2
(r/p 10 seconds)
215x1 + 4 x-reps

Iso Incline Hammer Press
90x11
(r/p 10 seconds)
90x4
(r/p 10 seconds)
90x2 + 5 x-reps

Dips
BWx6
(r/p 10 seconds)
BWx2 + 4 Negatives

Pec Dec
165x11 (10 count hold on last rep + 4 x-reps)

DELTS

Iso Hammer Delt Press
70x8
(r/p 10 seconds)
70x2
(r/p 10 seconds)
70x1 + 3 x-reps

Nautilus Laterals
100x10
(r/p 10 seconds)
100x4
(r/p 10 seconds)
100x4

Paramount Rear Laterals
20x8
(r/p 10 seconds)
20x2
(r/p 10 seconds)
20x1 + 3 x-reps

TRICEPS

Pushdowns
140x7
(r/p 10 seconds)
140x3
(r/p 10 seconds)
140x2 + 2 x-reps

Cybex Tricep Extensions
140x8
(r/p 10 seconds)
140x2
(r/p 10 seconds)
140x1 + 3 x-reps

CARDIO
30 Minutes
Precor Machine
Levels 4/10
2 Minute Intervals of HIIT

Posted by: yellowmoomba

Cardio six days a week

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Cardio six days a week

Unfortunatly, It's a MUST!!!

Posted by: Devlin

I'm running out of words to describe how great your workouts are

Posted by: Pylon

How about angelic? Have we used that one?

Posted by: Burner02

Quote:

Originally Posted by Devlin

I'm running out of words to describe how great your workouts are

have u consulted the Chinese language? If I recall, thei alphabet has over 600 characters in it....there ya go. Sage advice...for you...no charge.

Posted by: naturaltan

I'm sort of follwoing what you are doing brother Archie

What does the rep count reference 4 1 2 1?

Posted by: Nick+

Well Archangel I've never been a brother(as in my thread) before! (And I don't have a sister either.....)

You are doing good workouts up above, and what's more , you are being positive ......that improves things (results) by 500%!

Posted by: Archangel

Sister Devlin - LOL, thank you, your support has helped me tremendously!!!

Brother Pylon - Hey, me LIKES that one, LOL!!!

Saint Mojo aka Brother Burner - Knowledge my Friend, is POWER, and you have some power!!!

Brother Natural - Welcome, the more the merrier, glad to have you!!! It means this, 4 count - negative,1 count - pause,2 count - positive, 1 count - pause, hope that clears it up!!!

Nick - Sorry my Friend, didn't mean to upset you if I did, it's just something I do (saying Brother/Sister) I won't call you that anymore, again if I offended I apologize!!! Thanks for the encouragement, I try, definatly TRY, LOL!!!

CARDIO
45 Minutes
Elliptical Machine
Level 11
Hill course (1 Minute HIIT intervals)

Posted by: joycough

Nice looking cardio workout! What exactly makes it a HIIT cardio? the intervals or the time?

Posted by: Archangel

Quote:

Originally Posted by joycough

Nice looking cardio workout! What exactly makes it a HIIT cardio? the intervals or the time?

The intervals!!! Sometimes I do a 2 minute hard/2 minute meduim HIIT, other times like today I stick with the 1 minute hard/1 minute medium!!! Thank you for the compliment my Friend!!!

Posted by: Nick+

Quote:

Originally Posted by Archangel

Nick - Sorry my Friend, didn't mean to upset you if I did, it's just something I do (saying Brother/Sister) I won't call you that anymore, again if I offended I apologize!!! Thanks for the encouragement, I try, definatly TRY, LOL!!!

No offence was caused at all....Don't worry!

Posted by: DeadBolt

Heya archy lookin good! Just catching up a bit!

Are you doing another comp?

Posted by: Burner02

Quote:

Originally Posted by Archangel

Saint Mojo aka Brother Burner - Knowledge my Friend, is POWER, and you have some power!!!

"The ebb and flow of the Atlantic Tides. The Drift of the Continents. The rotation of the Earth along its ecliptic. These are just a few things I control in my world."
- GI Jane.

Hiya Archie!

Posted by: Archangel

Brother Nick - Good Stuff!!!

Brother Bolt - Thank you, I have a few in mind, but proly no more this year, but thats okay, cause I'm AHEAD of the game for next time!!!

Brother Burner - LOL, Good Stuff!!! How goes it for you???

Posted by: Archangel

Today - PULL

10 Minute Warm-Up on Bike

Rep Cadence = 4-1-2-1

BACK

Rack Deads - AngelStyle
335x11 - 11
r/p 10 seconds
335x3 - 2
r/p 10 seconds
335x3

Hammer Iso Pulldowns
105x9
r/p 10 seconds
105x5
r/p 10 seconds
105x4 + 4 x-reps

DB Pullovers
80x11
r/p 10 seconds
80x3
r/p 10 seconds
80x2

T-Bar Rows
90x8
r/p 10 seconds
90x2 + 2 negatives

TRAPS

Cable Shrugs in between Pulleys
140x12
r/p 10 seconds
140x4
r/p 10 seconds
140x3

DB Shrugs
90x8 with a 10 count hold on last rep

BICEPS

BB Spider Curls
70x8
r/p 10 seconds
70x3 + 2 negatives

Cybex Preacher Curls (2 up/1 down)
80x8 (total)
4 left/4 right

Aprox. 15 minutes

CARDIO
30 Minutes
Elliptical Machine
Level 11

W/O Partner is doing GREAT, and pushing me Incredibly, GOOD STUFF!!!

Posted by: joycough

Darn Sweet W/O Mate!

Beautiful Spider Curl Numbers.

Angelstyle? Just put that on or do you do something special?

Posted by: Burner02

when u do rack deads...where is the bar at starting position?
I tried them that one time...the bar at lowest point was just at bottom of kneecap. Very little ROM for me...ended up stadning on 2 stacks of three 45lb places...=too long to deal with...

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

when u do rack deads...where is the bar at starting position?
I tried them that one time...the bar at lowest point was just at bottom of kneecap. Very little ROM for me...ended up stadning on 2 stacks of three 45lb places...=too long to deal with...

Rack deads are meant to be used for sticking points...so where ever you fail on your regular deads is where you need to set the pin. But I do mine right below the knee b/c thats where i fail and most others as well. Its where the body switches positions and throws people off...

Posted by: Burner02

guess I then stick w/ the good ol fashioned ones then...

Posted by: Double D

Looking strong like always Arch......

Posted by: Pylon

Quote:

Originally Posted by joycough

Darn Sweet W/O Mate!

Beautiful Spider Curl Numbers.

Anglestyle? Just put that on or do you do something special?

It's a deadlift with a shrug at the top of each rep. Archie started doing them a while back. We all picked up on it and the name kinda stuck.

Posted by: Devlin

My god Arch, if your w/o partner pushes you any more I will have to take Burner's suggestion on consulting the Chinesse or another foreign language for words

Note to self...need to work deadlift's Angel style into my workouts.

DB on the rack deadlifts...Couldn't you set the pins just below the knees or mid shins so the dead lifts focus more on the lower back and take the hamstrings out of it?

Posted by: b_reed23

oohh...cable shrugs...been a while since I've see anyone do those...do you do them with one pulley or both??

Posted by: Fitgirl70

And...do you do them with the cable behind you or in front of you? And what would you suggest for a person who is...uh...vertically challenged?

Should I stand on a bench or something?

Posted by: b_reed23

Posted by: Double D

Where you at Arch all of us posting here and your not here. We are awaiting your next big workout.

Posted by: Fitgirl70

Arch's Angels, Come on
Uh uh uh

Question: Tell me what you think about me
I buy my own diamonds and I buy my own rings
Only ring your cell-y when I'm feelin lonely
When it's all over please get up and leave
Question: Tell me how you feel about this
Try to control me boy you get dismissed
Pay my own fun, oh and I pay my own bills
Always 50/50 in relationships

The shoes on my feet
I've bought it
The clothes I'm wearing
I've bought it
The rock I'm rockin'
'Cause I depend on me
If I wanted the watch you're wearin'
I'll buy it
The house I live in
I've bought it
The car I'm driving
I've bought it
I depend on me
(I depend on me)

All the women who are independent
Throw your hands up at me
All the honeys who makin' money
Throw your hands up at me
All the mommas who profit dollas
Throw your hands up at me
All the ladies who truly feel me
Throw your hands up at me

Billie I didn't know you could get down like that
Archy, how your Angels get down like that
Girl I didn't know you could get down like that
Fitty, how your Angels get down like that

Tell me how you feel about this
Who would I want if I would wanna live
I worked hard and sacrificed to get what I get
Ladies, it ain't easy bein' independent
Question: How'd you like this knowledge that I brought
Braggin' on that cash that he gave you is to front

If you're gonna brag make sure it's your money you flaunt
Depend on noone else to give you what you want

The shoes on my feet
I've bought it
The clothes I'm wearing
I've bought it
The rock I'm rockin'
'Cause I depend on me
If I wanted the watch you're wearin'
I'll buy it
The house I live in
I've bought it
The car I'm driving
I've bought it
I depend on me
(I depend on me)

All the women who are independent
Throw your hands up at me
All the honeys who makin' money
Throw your hands up at me
All the mommas who profit dollas
Throw your hands up at me
All the ladies who truly feel me
Throw your hands up at me

Dev I didn't know you could get down like that
Archy, how your Angels get down like that
Girl I didn't know you could get down like that
Archy, how your Angels get down like that

Destiny's Child
Wassup?
You in the house?
Sure 'nuff
We'll break these people off Archy style

Child of Destiny
Independent beauty
Noone else can scare me
Archy's Angels

Woah
All the women who are independent
Throw your hands up at me
All the honeys who makin' money
Throw your hands up at me
All the mommas who profit dollas
Throw your hands up at me
All the ladies who truly feel me
Throw your hands up at me

Girl I didn't know you could get down like that
Archy, how your Angels get down like that

Posted by: Archangel

Quote:

Originally Posted by joycough

Darn Sweet W/O Mate!

Beautiful Spider Curl Numbers.

Angelstyle? Just put that on or do you do something special?

Thank you my Friend, mucho appreciated!!! Well Brother Pylon explained I see, thats my story and I'm sticking to it!!!

Quote:

Originally Posted by Burner02

The stoppers are just below the knees!!! Any lower and my herniated disc will KILL me!!!

Quote:

Originally Posted by DeadBolt

True, plus my back will HATE me if I do regular Deads!!!

Quote:

Originally Posted by Burner02

guess I then stick w/ the good ol fashioned ones then...

Wish my back would let me!!!

Quote:

Originally Posted by Double D

Looking strong like always Arch......

Thank you BRother D2, I appreciate that!!!

Quote:

Originally Posted by Pylon

It's a deadlift with a shrug at the top of each rep. Archie started doing them a while back. We all picked up on it and the name kinda stuck.

Thank you for getting my back Brother Pylon, appreciate it!!!

Quote:

Originally Posted by Devlin

My god Arch, if your w/o partner pushes you any more I will have to take Burner's suggestion on consulting the Chinesse or another foreign language for words

, your killin me!!! Thank you for the encouraging words!!! Definatly try the Angel style, its ALOT of bang for the buck!!! I set mine just below the knees, go for it!!!

Quote:

Originally Posted by b_reed23

oohh...cable shrugs...been a while since I've see anyone do those...do you do them with one pulley or both??

Both, they are a really different feel!!!

Quote:

Originally Posted by Fitgirl70

And...do you do them with the cable behind you or in front of you? And what would you suggest for a person who is...uh...vertically challenged?

Should I stand on a bench or something?

Behind, and I step forward too!!! I pull them in before I pull upwards!!! Just step forward a little (oops, no pun intended

) more, and set the pulleys all the way down!!!

Quote:

Originally Posted by Double D

Where you at Arch all of us posting here and your not here. We are awaiting your next big workout.

Sorry my Friend, couldn't get on much!!! I will post Legs/Abs now!!!

Posted by: Archangel

Quote:

Originally Posted by Fitgirl70

Arch's Angels, Come on
Uh uh uh

Question: Tell me what you think about me
I buy my own diamonds and I buy my own rings
Only ring your cell-y when I'm feelin lonely
When it's all over please get up and leave
Question: Tell me how you feel about this
Try to control me boy you get dismissed
Pay my own fun, oh and I pay my own bills
Always 50/50 in relationships

The shoes on my feet
I've bought it
The clothes I'm wearing
I've bought it
The rock I'm rockin'
'Cause I depend on me
If I wanted the watch you're wearin'
I'll buy it
The house I live in
I've bought it
The car I'm driving
I've bought it
I depend on me
(I depend on me)

All the women who are independent
Throw your hands up at me
All the honeys who makin' money
Throw your hands up at me
All the mommas who profit dollas
Throw your hands up at me
All the ladies who truly feel me
Throw your hands up at me

Billie I didn't know you could get down like that
Archy, how your Angels get down like that
Girl I didn't know you could get down like that
Fitty, how your Angels get down like that

Tell me how you feel about this
Who would I want if I would wanna live
I worked hard and sacrificed to get what I get
Ladies, it ain't easy bein' independent
Question: How'd you like this knowledge that I brought
Braggin' on that cash that he gave you is to front

If you're gonna brag make sure it's your money you flaunt
Depend on noone else to give you what you want

The shoes on my feet
I've bought it
The clothes I'm wearing
I've bought it
The rock I'm rockin'
'Cause I depend on me
If I wanted the watch you're wearin'
I'll buy it
The house I live in
I've bought it
The car I'm driving
I've bought it
I depend on me
(I depend on me)

All the women who are independent
Throw your hands up at me
All the honeys who makin' money
Throw your hands up at me
All the mommas who profit dollas
Throw your hands up at me
All the ladies who truly feel me
Throw your hands up at me

Dev I didn't know you could get down like that
Archy, how your Angels get down like that
Girl I didn't know you could get down like that
Archy, how your Angels get down like that

Destiny's Child
Wassup?
You in the house?
Sure 'nuff
We'll break these people off Archy style

Child of Destiny
Independent beauty
Noone else can scare me
Archy's Angels

Woah
All the women who are independent
Throw your hands up at me
All the honeys who makin' money
Throw your hands up at me
All the mommas who profit dollas
Throw your hands up at me
All the ladies who truly feel me
Throw your hands up at me

Girl I didn't know you could get down like that
Archy, how your Angels get down like that

Can't say I've heard that one, but I like your version!!!

Posted by: Double D

Legs and abs my 2 favorite........

Good luck Arch, not that you'll need it.

Posted by: Archangel

Today - Legs/Abs/Cardio

10 minute warm-up on bike

Rep Cadence 4-1-2-1

LEGS

Hack Squats
360x7
r/p 10 seconds
360x3
r/p 10 seconds
360x2

Leg Press
450x12
r/p 10 seconds
450x4
r/p 10 seconds
450x3

Leg Extensions
190x9
r/p 10 seconds
190x3
r/p 10 seconds
190x2 + 3 x-reps

Lying Leg Curls
130x11
r/p 10 seconds
130x3
r/p 10 seconds
130x2 + 4 x-reps

Standing Calve Raises
285x12
r/p 10 seconds
285x4
r/p 10 seconds
285x1 + 3 x-reps + 1 negative (8 count)

ABS

Nitro Abs
200x12
r/p 10 seconds
200x4
r/p 10 seconds
200x2 + 6 x-reps

Weighted Crunches
60x9
r/p 10 seconds
60x3
r/p 10 seconds
60x1 + 3 x-reps

w/o time roughly 15 minutes or so

Cardio
30 Minutes
Elliptical Machine
HIIT (1 minute intervals)
Level 11

Posted by: Double D

Gotta love those quick and strong workouts. Wish I could keep my food down. I am super intense in the gym, but if I cant keep my food down I just dont see myself doing it. I admire you Arch those workouts are kick ass.

Posted by: b_reed23

nice workout Arch...

And fitty..your song...

good one!!!

Posted by: JerseyDevil

You are a machine bro!

Posted by: Burner02

evening, Archie!

Posted by: joycough

Just a bloody animal (I mean that with all the respect in the world). Those workouts look like they would kill a mere mortal.

Posted by: Double D

Quote:

Originally Posted by joycough

Just a bloody animal (I mean that with all the respect in the world). Those workouts look like they would kill a mere mortal.

Arch is far from Mortal.......

Posted by: joycough

Quote:

Originally Posted by Double D

Arch is far from Mortal.......

LOL yup. That's what I said.

Posted by: Archangel

Quote:

Originally Posted by Double D

Gotta love those quick and strong workouts. Wish I could keep my food down. I am super intense in the gym, but if I cant keep my food down I just dont see myself doing it. I admire you Arch those workouts are kick ass.

I thank you Brother D2!!! I w/o first thing in the am, 4am to be exact, so no worries about keeping food down!!! Now dry heaves....................well thats another story!!!

I appreciate the encouragement, more than you know!!!

Quote:

Originally Posted by b_reed23

nice workout Arch...

And fitty..your song...

good one!!!

Thank you Sister Billie, that song was cool wasn't it!!!

Quote:

Originally Posted by JerseyDevil

You are a machine bro!

I thank you Brother JD, really wish we did live closer!!!

Quote:

Originally Posted by Burner02

evening, Archie!

Morning Sir Saint!!!

Quote:

Originally Posted by joycough

Just a bloody animal (I mean that with all the respect in the world). Those workouts look like they would kill a mere mortal.

I thank you also Brother Joycough, your doing Fantastic my Friend, keep it up!!!

Quote:

Originally Posted by Double D

Arch is far from Mortal.......

It's all because of the inspiration I get from ALL of you, I thank you all very much!!!

Quote:

Originally Posted by joycough

LOL yup. That's what I said.

I try!!!

CARDIO
45 Minutes
Elliptical
HIIT (1 minute intervals)
Level 11

Posted by: Archangel

Today - PUSH/Cardio

10 Minute Warm-Up on Bike

Rep Cadence 4-1-2-1
Negative = 8-10 count

CHEST

Incline BB Bench
225x7
r/p 10 seconds
225x2
r/p 10 seconds
225x1 + 3 x-reps + 1 Negative

Iso Incline Hammer Press
115(230)x6
r/p 10 seconds
115(230)x2
r/p 10 seconds
115(230)x1 + 2 x-reps

Dips
BWx6
r/p 10 seconds
BWx2
r/p 10 seconds
BWx1 + 3 Negatives

Pec Dec
110x8 + static hold for 20 count + 1 Negative

DELTS

Iso Hammer Press
80(160)x6
r/p 10 seconds
80(160)x2
r/p 10 seconds
80(160)x1 + 1 Negative

Cable Laterals
30x12(left) + 1 Negative
30x12(right) + 1 Negative

TRICEPS

Rope Pushdowns
140x9
r/p 10 seconds
140x4
r/p 10 seconds
140x1 + 1 Negative

Cybex Tricep Extensions
140x9
r/p 10 seconds
140x2
r/p 10 seconds
140x1 + 1 Negative

w/o time = @ 20 Minutes

Cardio
30 Minutes Elliptical Machine
Level 11
HIIT (1 Minute Intervals)

Posted by: Devlin

OMG I can't imagine doing all that in only 20 minutes

You are incredible

Posted by: Double D

Those dips are kick ass huh Arch? I love doing those. And from time to time I do mine just like that!

Posted by: yellowmoomba

You are the king of the "speed workout!!"

Man - that looks tuff!

Posted by: JerseyDevil

You're making us all look BAD Arch

You ARE the KING of IN-TEN-SI-TY, damn bro!

Posted by: Burner02

Bet ol Arch's gonna be a hurtin' unit after while....

Posted by: Pylon

20 min? I'm a little disappointed. That w/out partner must be slowing you down...

Hey, we need to get together for lunch sometime soon so I can pass off my prize pack for the comp. What's your week look like?

Posted by: b_reed23

definetly a big

hey...how is the wife doing?? And lil'bit??

Posted by: Archangel

Quote:

Originally Posted by Devlin

OMG I can't imagine doing all that in only 20 minutes

You are incredible

You can do it!!! Thank you for the compliment!!!

Quote:

Originally Posted by Double D

Those dips are kick ass huh Arch? I love doing those. And from time to time I do mine just like that!

I love the Dips, really feel the stretch and burn on them!!!

Quote:

Originally Posted by yellowmoomba

You are the king of the "speed workout!!"

Man - that looks tuff!

I thank you kind Sir, comin from the KING of Insanity, I appreciate that!!!

Quote:

Originally Posted by JerseyDevil

You're making us all look BAD Arch

You ARE the KING of IN-TEN-SI-TY, damn bro!

Me??? Nah, you ALL are the ones making me push myself!!!

Quote:

Originally Posted by Burner02

Bet ol Arch's gonna be a hurtin' unit after while....

Yes Sir, I'ma definatly hurtin, LOL!!!

Quote:

Originally Posted by Pylon

20 min? I'm a little disappointed. That w/out partner must be slowing you down...

Hey, we need to get together for lunch sometime soon so I can pass off my prize pack for the comp. What's your week look like?

LOL, his insanity, er I mean Intensity is right up there, this is a match made in Heaven, Ohhh, that didn't sound right did it!!!

I leave next Friday for 2 weeks, Maybe this Friday???

Quote:

Originally Posted by b_reed23

definetly a big

hey...how is the wife doing?? And lil'bit??

Thank you so Much Sister Billie!!!
Lil'Bit and The Wife are doing Great, we are getting excited to leave on vacation next week!!!

CARDIO
45 Minutes
Elliptical Rider
HIIT (1 minute Intervals)

Posted by: FishOrCutBait

Archie, whats the word on the supps?

Posted by: Devlin

Vacation? May I ask where you are heading off to? Where ever it is I hope you have a great time.

Posted by: Archangel

Quote:

Originally Posted by FishOrCutBait

Archie, whats the word on the supps?

Whats up BRother Fish!!! I'm thinking about going with the Universal line, aka Animal stuff, what do you think???

Quote:

Originally Posted by Devlin

Vacation? May I ask where you are heading off to? Where ever it is I hope you have a great time.

Yes Mam, going to Gulf Shores Alabama for 2 weeks, whoooooooHooooooo!!! Thank you very much, I hope to!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

going to Gulf Shores Alabama for 2 weeks, whoooooooHooooooo!!!!!

Sounds great, Arch. Is this going to be totally kick back and relax vacation, or will there be lots of sight-seeing?

Posted by: Archangel

Today - PULL

10 Minute Warm-Up on Bike

Rep Cadence = 4-1-2-1

BACK

Rack Deads - AngelStyle
405x8 PB - 8 PB
r/p 10 seconds
405x2 - 1
r/p 10 seconds
405x1 - 0

Hammer Iso Front Pulldowns
90(180)x9
r/p 10 seconds
90(180)x3
r/p 10 seconds
90(180)x1 with a 10 second negative

DB Pullovers
90x9
r/p 10 seconds
90x3
r/p 10 seconds
90x3

T-Bar Rows
90x9
r/p 10 seconds
90x3
r/p 10 seconds
90x2 with last rep a 10 count negative

TRAPS

Hise Shrugs
285x10
r/p 10 seconds
285x5
r/p 10 seconds
285x1 + 5 x-reps

Seated DB Shrugs
60x12
r/p 10 seconds
60x7 with 10 count hold on last rep

BICEPS

Spider Curls
75x8
r/p 10 seconds
75x3
r/p 10 seconds
75x1 + 1 10 count negative

Cable Curls
140x6
r/p 10 seconds
140x3
r/p 10 seconds
140x1 10 count negative

W/O Time @ 20 minutes

Cardio
30 Minutes
Precor
HIIT (2 Minute Intervals)
Levels 4,10

Rack Deads where set at about Mid Shin level!!!

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Sounds great, Arch. Is this going to be totally kick back and relax vacation, or will there be lots of sight-seeing?

Oh it will be PLENTY of relaxing, but of course the MANDATORY w/o's!!!

Posted by: Fitgirl70

Arch, we'll be partners in the "iron" vacation!!

I will definitely be getting my workouts in while in San Fran. Plus all the uphill walking should definitely get the glutes to burning!

I hope you have a great vacation

Posted by: FishOrCutBait

Quote:

Originally Posted by Archangel

Whats up BRother Fish!!! I'm thinking about going with the Universal line, aka Animal stuff, what do you think???

Yes Mam, going to Gulf Shores Alabama for 2 weeks, whoooooooHooooooo!!! Thank you very much, I hope to!!!

As far as the Animal stuff, NOOOOOO

Gulf Shores? YEEEESSSSS

Did you ever get that PM i sent you?

Posted by: Devlin

Your workouts amaze me. Congrats on the PB's

Posted by: Burner02

Quote:

Originally Posted by FishOrCutBait

As far as the Animal stuff, NOOOOOO

Gulf Shores? YEEEESSSSS

Did you ever get that PM i sent you?

What don't u like about the Animal Stacks?

Posted by: gwcaton

Posted by: Archangel

Quote:

Originally Posted by Fitgirl70

Arch, we'll be partners in the "iron" vacation!!

I will definitely be getting my workouts in while in San Fran. Plus all the uphill walking should definitely get the glutes to burning!

I hope you have a great vacation

Excellent, we have a common goal!!! Best to you on your vacation as well!!!

Quote:

Originally Posted by FishOrCutBait

As far as the Animal stuff, NOOOOOO

Gulf Shores? YEEEESSSSS

Did you ever get that PM i sent you?

Why you no likey Animal Products??? Yes I got it, and am also looking into that!!!

Quote:

Originally Posted by Devlin

Your workouts amaze me. Congrats on the PB's

Thank you VERY much Sister Devlin, I'm tryin!!!

Quote:

Originally Posted by Burner02

What don't u like about the Animal Stacks?

Yeah, what he said!!!

Quote:

Originally Posted by gwcaton

Right back to ya my Friend, hope all is well!!!

Posted by: Rocco32

Hey Angel...doing awesome in here as usual!! Hope the trip goes well, have a great time and be safe.

Posted by: b_reed23

have fun Archy...and about the PM, apparantly I have OldTimers too...Burner sent me the pics..thanks so much for the trouble!!

Posted by: Double D

I gotta get me a vacation. Hope things go well.

Posted by: Burner02

hell yea...I'm over due for one myself...doesn't look like I am gonna eb getting one anytime soo, either...

Maybe next March.....

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I gotta get me a vacation.

The only trouble with vacations is, that when you get back, you need another vacation to recover from the vacation.

Posted by: Burner02

Quote:

Originally Posted by Double D

I gotta get me a vaccination. Hope the itching goes down.

I crack myself up sometimes...

Posted by: Pylon

Have a good trip, Arch. Sorry I missed your message about Friday. We'll have to get together when you get back.

Posted by: FishOrCutBait

One, Ive never been particular to pre-mixed supps of that nature, 2, I just dont trust them, the vitamins they sell have far too much useless crap in them... and most of the products of theirs that Ive seen have been filled with cheap and useless gimmicks. (and then overpriced) BUT, if you see a mix with dosages that catch your eye, then by all means jump on it.

Oh yeah, ENJOY THE VACATION!!

Posted by: Archangel

Quote:

Originally Posted by Rocco32

Hey Angel...doing awesome in here as usual!! Hope the trip goes well, have a great time and be safe.

Thank you my Friend!!! I will, you keep at it too Brother Rocco!!!

Quote:

Originally Posted by b_reed23

have fun Archy...and about the PM, apparantly I have OldTimers too...Burner sent me the pics..thanks so much for the trouble!!

I will, LOL, I hear ya!!! It was no trouble, I'm sorry for having a brain fart!!!

Quote:

Originally Posted by Double D

I gotta get me a vacation. Hope things go well.

You definatly need one!!! Thank you also my Friend!!!

Quote:

Originally Posted by Burner02

hell yea...I'm over due for one myself...doesn't look like I am gonna eb getting one anytime soo, either...

Maybe next March.....

Just MAKE the time, you need to my Friend, your mind and body will thank you for it!!!

Quote:

Originally Posted by Triple Threat

The only trouble with vacations is, that when you get back, you need another vacation to recover from the vacation.

LOL, Amen to that my Friend!!!

Quote:

Originally Posted by Pylon

Have a good trip, Arch. Sorry I missed your message about Friday. We'll have to get together when you get back.

Thank you BRother Pylon!!! No big deal, we will Definatly get together when I get back, I'm thinking sushi and raquetball!!!

Quote:

Originally Posted by FishOrCutBait

One, Ive never been particular to pre-mixed supps of that nature, 2, I just dont trust them, the vitamins they sell have far too much useless crap in them... and most of the products of theirs that Ive seen have been filled with cheap and useless gimmicks. (and then overpriced) BUT, if you see a mix with dosages that catch your eye, then by all means jump on it.

Oh yeah, ENJOY THE VACATION!!

I understand!!! I feel the same way about BSN though, they have the #1 guy in BBing, and they show that in their prices!!! I can get the same stuff, ingredient wise, for 1/2 the price if I go Universal Nutrition!!! Thank you for your help my Friend, I appreciate any/ALL feedback!!!

I will my Friend, I will!!!

Posted by: Archangel

Today - PUSH

10 Minute Warm-Up on Bike

Rep Cadence = 4-1-2-1

CHEST

Incline BB Bench
225x7
r/p 10 seconds
225x2
r/p 10 seconds
225x2 + 1 negative (8 count)

Flat Iso Hammer Press
90x8
r/p 10 seconds
90x3
r/p 10 seconds
90x2 + 6 x-reps

Dips
BWx7
r/p 10 seconds
BWx3
r/p 10 seconds
BWx4 negatives (8 count)

Pec Dec
120x6 with last rep a 20 count hold + 6 x-reps

DELTS

Nautalis Press
185x6
r/p 10 seconds
185x2
r/p 10 seconds
185x1 + 6 x-reps

Cable Side Laterals (pulling from behind body)
40x8
r/p 10 seconds
40x4
r/p 10 seconds
40x3 + 4 x-reps

TRICEPS

Dip Machine
330x6
r/p 10 seconds
330x4 + 6 x-reps

Pushdowns
140x12
r/p 10 seconds
140x5 + 3 x-reps

Cybex Tri-Extensions
160x6 + 1 negative (8 count)

w/o Time @ 20 Minutes

Cardio
30 mInutes (HIIT)
Elliptical
Level 11

Posted by: Pylon

Is this a vacation w/out? It doesn't seem very restful...

Posted by: Burner02

Quote:

Originally Posted by Archangel

Just MAKE the time, you need to my Friend, your mind and body will thank you for it!!!

it's also a $$ issue...see..when I say vacation..that means: scuba diving in Mexico...

...and do I even need to mention that your workouts are:

Posted by: DeadBolt

Vacation eh? Where to? There is to much whoring around here for me to find anything except workouts...those are easy b/c they are a never ending scroll of exercises! I thought the last one was 2 workouts

Posted by: Burner02

again...sir....be here more often..and you'd know!

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

again...sir....be here more often..and you'd know!

Posted by: Burner02

don't hate....appreciate...

Posted by: Archangel

hey all, down here in Gulf Shores, trip went well!!! Have dial up so INSANELY SLOOOOOW!!! w/o's are happening, but pretty much on a maintainance phase, so will not post, will try to check in on everyone, sorry for the slow times, will check in later, hope all is GREAT for everyone!!!

Posted by: Burner02

h i a r ch i e!!! I a m t y p i n g s l o w l y, 'c a u s e u h a v e s u c h a s l o w c o n n e c t i o n .

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

h i a r ch i e!!! I a m t y p i n g s l o w l y, 'c a u s e u h a v e s u c h a s l o w c o n n e c t i o n .

That'sbackwardsBurner.Sincehisconnectionisreallysl ow,youhavetotypereallyfasttomakeupforit.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

hey all, down here in Gulf Shores, trip went well!!!

Posted by: Devlin

Glad to hear all is well. Looking forward to seeing your insane workouts in here again.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

That'sbackwardsBurner.Sincehisconnectionisreallysl ow,youhavetotypereallyfasttomakeupforit.

u do have a point, sir...

Posted by: boilermaker

Archie. Any fishing in the plans?? Keep little bit safe from the sharks

Posted by: Burner02

Hey! It's Shark Week on Discovery Channel this week! I watched some guyes lure a great white tothe boat w/ meat...then as they pulled it away...they's touch it on the snout. Looks like a rush....u gonna do that, Archie?

Posted by: Archangel

Quote:

Originally Posted by Burner02

h i a r ch i e!!! I a m t y p i n g s l o w l y, 'c a u s e u h a v e s u c h a s l o w c o n n e c t i o n .

Thank you my Friend!!!

Quote:

Originally Posted by Triple Threat

That'sbackwardsBurner.Sincehisconnectionisreallysl ow,youhavetotypereallyfasttomakeupforit.

Your right, your killin me!!!

Quote:

Originally Posted by Devlin

Glad to hear all is well. Looking forward to seeing your insane workouts in here again.

Me too, but not with my regular w/o partner, so the w/o's will be VERY tame , wait till I get back though!!!

Quote:

Originally Posted by boilermaker

Archie. Any fishing in the plans?? Keep little bit safe from the sharks

No, unfortunatly

the pier was destroyed so no fishing off of that!!! Oh believe me, she will be VERY safe, thanks for the concern my Friend!!!

Quote:

Originally Posted by Burner02

Hey! It's Shark Week on Discovery Channel this week! I watched some guyes lure a great white tothe boat w/ meat...then as they pulled it away...they's touch it on the snout. Looks like a rush....u gonna do that, Archie?

I know, I LOVE watching all that stuff!!! let me think............................................. ....

no way Jose!!!

Posted by: b_reed23

hi Arch! Can't wait til you get back...it always means more pics!!

Posted by: Triple Threat

Any one know when Arch is getting back?

Posted by: Burner02

when his vacation is over....duh....

Posted by: Triple Threat

Wish I had thought of that.

Posted by: Archangel

Hey everyone, sorry have not been on in a while, have some bad news on the homefront, my wifes uncle is doing very bad (cancer) and hes not expected to last the week, I might be cutting my vacation short to go to a funeral!!! Not sure how long I'll be away, just giving a heads up, GODspeed you all until my return!!!

Posted by: Burner02

Hey Arch-
Sorry to hear about the family. May he be watching over and protecting you and yours!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Wish I had thought of that.

that's why I'm here...

Posted by: DeadBolt

Sorry to hear about the bad news mike...hope all is well! I'll keep you and your family in my prayers!

Posted by: Double D

Wow Arch its been a few days where ya at buddy?

Posted by: boilermaker

My thoughts and prayers are certainly with you and your's Arch.

Posted by: b_reed23

my thoughts are with you Archy..how is everyone holding up?

Posted by: Fitgirl70

Arch, I am sorry to hear about your wife's uncle. What is the latest?

I will keep you and your family in my prayers. It is times likes these that your wife's family will need all the prayers and support they can get. You are such a wonderful husband and I know you will take care of her. I will keep you in my prayers for strength and faith as well.

God Bless my friend!

Posted by: Double D

Quote:

Originally Posted by Double D

Wow Arch its been a few days where ya at buddy?

Wow I will read a little better next time. Hopefully all is well.

Posted by: Devlin

You and your family are in my thoughts and prayers.

Posted by: naturaltan

take care big man ... this is the time family become very important.

Posted by: Archangel

Thank you ALL for your support and Prayers, it means more to me thank you'll ever know!!! Things are slowly coming around, he passed away and the funeral was Wed. Spent as much time with the family as we could, he was a Great person and will be missed by many!!!

Thank you again!!!

Posted by: Pylon

Heya Arch, just getting caught up. Please pass along my condolences to the fam.

Posted by: Devlin

Welcome back

Hope the family is doing well after all the stress and sadness.

Posted by: b_reed23

I'm so sorry Archy...please know that we are all here for you

Posted by: Archangel

Quote:

Originally Posted by Pylon

Heya Arch, just getting caught up. Please pass along my condolences to the fam.

I have, Thank you my Friend!!!

Quote:

Originally Posted by Devlin

Welcome back

Hope the family is doing well after all the stress and sadness.

Thank you, we are trying!!!

Quote:

Originally Posted by b_reed23

I'm so sorry Archy...please know that we are all here for you

I thank you also, very much appreciated!!!

Posted by: Archangel

Worked out for the first time in a week, layoffs sure bite hard when you don't plan them!!!

Today - CHEST/BACK/TRAPS

CHEST

Flat Bench (first time in almost 3 years I've done this)
225x8
r/p 10 seconds
225x4
r/p 10 seconds
225x2 + 1 negative

Hammer Iso Incline
90(each side)x10
r/p 10 seconds
90x5
r/p 10 seconds
90x5 + 1 negative

Dips
BWx6
r/p 10 seconds
BWx2
r/p 10 seconds
BWx1 + 1 negative

BACK

Seated Iso Hammer Rows
135(each side)x10
r/p 10 seconds
135x4
r/p 10 seconds
135x2 + 1 negative

CG Iso Hammer Pulldowns
90(each side)x6
r/p 10 seconds
90x3
r/p 10 seconds
90x2 + 1 negative

DB Pullovers
90x7
r/p 10 seconds
90x2
r/p 10 seconds
90x1 + 1 negative

TRAPS

DB Shrugs
80x8
r/p 10 seconds
80x4
r/p 10 seconds
80x2

1 Burnout set of each :

Pushups - 18

Pullups - 6

Posted by: Fitgirl70

Nice workout Sir Arch!!!

Just remember what Churchill says:
"If you're going through hell, keep on going"

Many prayers for your and your family sweetie!

Posted by: boilermaker

Good to see you back at it, Arch. Are Hammer Pull Downs the Hammer High Row machine?

Posted by: Devlin

The bite hurts doesn't it

Nice workout. Someone may be hurting tomorrow

Posted by: yellowmoomba

Don't hurt yourself with those "high rep" pushups.........

Welcome Back!!!

Posted by: Burner02

Hey ARch!
Nice set of 8 @ 225...for not doing them in 3 years!
Glad to have you back!
Its nice to know how friends and family come to your support in times of need, eh?
Hope you are doing better, brotha!

Posted by: Triple Threat

Arch

Posted by: Archangel

Quote:

Originally Posted by Fitgirl70

Nice workout Sir Arch!!!

Just remember what Churchill says:
"If you're going through hell, keep on going"

Many prayers for your and your family sweetie!

Thank you on ALL accounts my Friend!!!

Quote:

Originally Posted by boilermaker

Good to see you back at it, Arch. Are Hammer Pull Downs the Hammer High Row machine?

Thank you BRother Boiler, yes sir, the same thing!!!

Quote:

Originally Posted by Devlin

The bite hurts doesn't it

Nice workout. Someone may be hurting tomorrow

Yes the bite HURTS!!! I am definatly hurting!!!

Quote:

Originally Posted by yellowmoomba

Don't hurt yourself with those "high rep" pushups.........

Welcome Back!!!

No kidding!!!

THank you!!!

Quote:

Originally Posted by Burner02

Hey ARch!
Nice set of 8 @ 225...for not doing them in 3 years!
Glad to have you back!
Its nice to know how friends and family come to your support in times of need, eh?
Hope you are doing better, brotha!

Thank you, they felt pretty good, have been afraid with my shoulder to do them, but the shoulder feels fine so far!!!
It is indeed nice to know people care, thank you my Friend!!!

Quote:

Originally Posted by Triple Threat

Arch

Whats goin on Brother Triple!!!

Posted by: Archangel

Today - LEGS/ABS

Warm-Up

LEGS

Leg Press
630x9
r/p 10 seconds
630x4
r/p 10 seconds
630x2

Hack Squats
360x8
r/p 10 seconds
360x4
r/p 10 seconds
360x3

Leg Extensions
225x8
r/p 10 seconds
225x4
r/p 10 seconds
225x2 + 1 negative

Seated Leg Curls
150x10
r/p 10 seconds
150x5
r/p 10 seconds
150x3 + 3 x-reps

Lying Leg Curls
150x1 (30 second hold and slow negative)

CALVES

Standing Calve Raises
300x12
r/p 10 seconds
300x6
r/p 10 seconds
300x3 + 1 negative

Oooooooops, forgot to do abs

Posted by: Burner02

howdy, Arch!
any plans for the weekend?

Posted by: Archangel

Busy weekend!!! My middle childs birthday was today, but celebrated it yesterday, went to Rams game last night, My LilBits Tea Party with Cinderella was today, getting her ready for her Birthday on the 28th!!! Getting ready for bed in about an hour, hope all had a Great weekend!!!

Posted by: Pylon

Heya Arch, sounds like a full schedule!

Posted by: b_reed23

how old are all of your kids Arch?

Posted by: Archangel

Quote:

Originally Posted by Pylon

Heya Arch, sounds like a full schedule!

Man oh man it was!!! Glad to have started the week, I can relax now, LOL!!!

Quote:

Originally Posted by b_reed23

how old are all of your kids Arch?

JJ=21, Nate=19, LilBit=soon to be 5!!!

On a side note, w/o's are still going strong, just not posting them as they seem to have dropped off of the interest table!!!

Posted by: Devlin

It's bad when you have to go to work to relax

Posted by: b_reed23

Arch...I did my Monday workout today...and then I forgot the pushups

Posted by: Rissole

So did we compete my friend??

Posted by: Pylon

Quote:

Originally Posted by Rissole

So did we compete my friend??

He did, and he looked great!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

On a side note, w/o's are still going strong, just not posting them as they seem to have dropped off of the interest table!!!

No way Brother Arch! Your wo's are a supreme inspiration!

Posted by: Burner02

Quote:

Originally Posted by Rissole

So did we compete my friend??

well....if u had been here....ya ripped bugger...you'd know that, eh?

Posted by: Double D

Hows it goin Arch? I havent been around in a while......

Posted by: DeadBolt

Quote:

Originally Posted by JerseyDevil

No way Brother Arch! Your wo's are a supreme inspiration!

Much Agreed!! keeping em coming Bud!!!

Quote:

Originally Posted by Rissole

So did we compete my friend??

Yea the judges gave him extra points b/c he never left IM unlike some *caugh* aussie people *caugh*

Posted by: Devlin

Hey Arch. Hope you and yours are doing ok

Posted by: Burner02

'morning, brotha!

Posted by: Triple Threat

Arch

Posted by: Fitgirl70

Mornin' Sir Arch!

Posted by: b_reed23

we miss you big guy!!!

Posted by: Burner02

Hey Archie!

Posted by: Fitgirl70

Hey Arch! Where are ya man? We know you have a lot going on and we're here for you hon, whenever you decide best.

Hope you and your family are doing well.

Posted by: JerseyDevil

Come back buddy!!!

Posted by: boilermaker

He's got to be around here somewhere, Trips. I've diverted the boys from Pylon's journal over to Archie's!!!!!!

Posted by: Triple Threat

I'll call for reinforcements.

Posted by: Devlin

He has got to be around here somewhere.

Posted by: boilermaker

OK Trips, here's a map of the effective area. Maybe we can make Pylon a Field General since he live there. Dev, stand down, nobody in their right mind would run away to Kentucky! Everyone, spread out and cover some ground.

Posted by: Double D

Wow I was wondering.....Obviously no one knows where your at?

Posted by: Devlin

Quote:

Originally Posted by boilermaker

OK Trips, here's a map of the effective area. Maybe we can make Pylon a Field General since he live there. Dev, stand down, nobody in their right mind would run away to Kentucky! Everyone, spread out and cover some ground.

Ohh come on, the Bluegrass, the horses, the Derby, the weathers not bad either. What's not to love

Hope everything is ok with Arch.

Posted by: Burner02

Quote:

Originally Posted by boilermaker

OK Trips, here's a map of the effective area. Maybe we can make Pylon a Field General since he live there. Dev, stand down, nobody in their right mind would run away to Kentucky! Everyone, spread out and cover some ground.

okie dokie....where's Dev...I'll cover THAT ground....

Posted by: Triple Threat

Maybe these guys can help us.

Posted by: Burner02

ok...I use your pharse....you are using MY superhero smileys! DUDE!

Posted by: b_reed23

Quote:

Originally Posted by boilermaker

Posted by: Devlin

Quote:

Originally Posted by Burner02

okie dokie....where's Dev...I'll cover THAT ground....

Here ya go Burner....

Posted by: Burner02

coordinates locked in on the GPS...prepare for incoming...

Posted by: JerseyDevil

Having lived in Dayton, Ohio for 17 years, I can attest to the fact Lexington, KY is a beautiful place. Love those miles and miles of white fences....

Posted by: Devlin

Quote:

Originally Posted by JerseyDevil

Having lived in Dayton, Ohio for 17 years, I can attest to the fact Lexington, KY is a beautiful place. Love those miles and miles of white fences....

Parts of Ohio are really beautiful too. However, Lexington has NJ beat hands down. I can attest to that after living in Jersey for more than 20 years

Posted by: b_reed23

we miss you Archy!!

Posted by: Fitgirl70

I'm little but I'm fast....so I'll cover this area!

Posted by: JerseyDevil

Quote:

Originally Posted by Devlin

However, Lexington has NJ beat hands down. I can attest to that after living in Jersey for more than 20 years

I hear that

Posted by: Double D

So when was Archies last post?

Posted by: Triple Threat

It's been a while. Said he had some personal issues to attend to.

Posted by: Double D

Well we all know thats understandable. Hope to see him back real soon. He posts nothing but useful information.

Posted by: Triple Threat

Arch

Figured I would get here before you do. Are you back for good or just passing through?

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

Figured I would get here before you do. Are you back for good or just passing through?

I'm back, sorry for the absence, starting a new journal though, getting away from the bad juju, LOL!!!

(CLICK HERE here to view the original thread with full colors/images)

Angel's Asylum - Temple Of Intensity

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