Angel's Asylum - Temple Of Intensity

[King Silverback]

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!!!

 

[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.

 

[King Silverback]

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!!!

 

[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.

 

[DeadBolt]

 

[Devlin]

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.

 

[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.

You are still amazing.

Thank you. Thank you very much.

 

[King Silverback]

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

 

[joycough]

Nice Numbers and workout.

What are your goals?

 

[Double D]

Hey Arch where do you live at in Missouri?

 

[naturaltan]

I am loving the 20 minute workout!

 

[Burner02]

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

 

[JerseyDevil]

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.

 

[b_reed23]

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

 

[King Silverback]

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!!!

 

[King Silverback]

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

 

[Burner02]

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....

 

[naturaltan]

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

 

[Burner02]

neverumind, sir...

was'sup, NT!

 

[King Silverback]

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

 

[Burner02]

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....

 

[King Silverback]

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 !!!

 

[King Silverback]

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

 

[Devlin]

All that lifting in 13 minutes It appears you have barely missed a step since the comp, great job

 

[joycough]

WOW

That's crazy that you got all that done in 13 Minutes!!! Very Very Nice.

 

[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!

 

[King Silverback]

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

 

[Devlin]

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

 

[joycough]

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

 

[King Silverback]

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!!!