Reply With QuoteNice 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.
Angel's Asylum - Temple Of Intensity
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07-02-2006, 09:41 AM #1High Intensity Freak ELITE MEMBER
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Angel's Asylum - Temple Of Intensity
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!!!"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-02-2006, 09:46 AM #2Senior Member ELITE MEMBER
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07-02-2006, 10:21 AM #3High Intensity Freak ELITE MEMBER
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Thank you BRother D, Much appreciated, I strive to w/o Harder/Better, not longer!!! Glad I can help, I try!!!
Originally Posted by Double D
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-02-2006, 10:52 AM #4End of the world ELITE MEMBER
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Cool! A new journal to whore, er, I mean, a new journal in Arch's next journey. Sure hope your friend likes torture.
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07-02-2006, 04:09 PM #5MP Minister of Pain! ELITE MEMBER
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
Today I do what others will not so that tomorrow I can do what others cannot!
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07-03-2006, 02:28 AM #6Senior Member ELITE MEMBER
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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.
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07-03-2006, 05:47 AM #7End of the world ELITE MEMBER
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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.Thank you. Thank you very much. Originally Posted by Devlin
You are still amazing.
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07-03-2006, 06:23 AM #8High Intensity Freak ELITE MEMBER
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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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-03-2006, 10:44 PM #9Super Hero
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Nice Numbers and workout.
What are your goals?
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07-04-2006, 08:02 AM #10Senior Member ELITE MEMBER
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Hey Arch where do you live at in Missouri?
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07-04-2006, 10:25 AM #11Going nowhere fast! ELITE MEMBER
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I am loving the 20 minute workout!
Now rollin' with the Raider
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07-04-2006, 10:28 AM #12Super Hero in Training
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Happy 4th of July to you and your family, Arch!
Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem
THERE IS NO TOMORROW!
- Appollo Creed
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07-04-2006, 05:59 PM #13Go Phillies!
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The thought of you pushing past the norm is scary Arch! Originally Posted by Archangel
The concept here looks very interesting. I'll definitely be following this journal.The blues had a baby, and they named it Rock and Roll
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07-04-2006, 08:42 PM #14this is why I'm hot! ELITE MEMBER
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this should be called the "Temple of Insanity", but...Intensity works well too
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07-05-2006, 07:16 PM #15High Intensity Freak ELITE MEMBER
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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!!!"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-05-2006, 07:36 PM #16High Intensity Freak ELITE MEMBER
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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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-06-2006, 07:59 AM #17Super Hero in Training
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nope. Colorado Springs. Have family in Anderson, Mo. Originally Posted by Archangel
St.Peters? Y'all have a lot of saints there? Old friend from the Air Force lives in St. Joseph....Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem
THERE IS NO TOMORROW!
- Appollo Creed
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07-06-2006, 11:00 AM #18Going nowhere fast! ELITE MEMBER
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Originally Posted by Burner02
I think he was responding to DoubleDs question Burner. 
You're Brother B, not Brother D2
Now rollin' with the Raider
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07-06-2006, 11:36 AM #19Super Hero in Training
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neverumind, sir...
was'sup, NT!Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem
THERE IS NO TOMORROW!
- Appollo Creed
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07-06-2006, 06:23 PM #20High Intensity Freak ELITE MEMBER
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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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-06-2006, 08:33 PM #21Super Hero in Training
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St. Burner? Patron Saint of Court Jesters. Originally Posted by Archangel
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....Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem
THERE IS NO TOMORROW!
- Appollo Creed
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07-07-2006, 03:25 PM #22High Intensity Freak ELITE MEMBER
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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 !!!
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-07-2006, 03:40 PM #23High Intensity Freak ELITE MEMBER
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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"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-07-2006, 07:10 PM #24Senior Member ELITE MEMBER
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All that lifting in 13 minutes
It appears you have barely missed a step since the comp, great job
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07-07-2006, 07:46 PM #25Super Hero
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WOW
That's crazy
that you got all that done in 13 Minutes!!! Very Very Nice.
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07-08-2006, 11:54 AM #26Senior Member ELITE MEMBER
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07-08-2006, 12:45 PM #27High Intensity Freak ELITE MEMBER
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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 11Last edited by King Silverback; 07-08-2006 at 01:06 PM.
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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07-08-2006, 01:44 PM #28Senior Member ELITE MEMBER
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How's your weekend going? Hope it is a great one.
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07-08-2006, 02:18 PM #29Super Hero
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How much of a rest do you take inbetween sets and exercises?
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07-08-2006, 02:45 PM #30High Intensity Freak ELITE MEMBER
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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!!!"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37
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