Angel's Asylum - Temple Of Intensity

[Nick+]

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!)

 

[joycough]

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.

 

[JerseyDevil]

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

 

[Pylon]

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

 

[King Silverback]

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!!!

 

[Devlin]

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

 

[b_reed23]

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

 

[Pylon]

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

 

[Burner02]

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

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

 

[King Silverback]

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!!!

 

[King Silverback]

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

 

[yellowmoomba]

Cardio six days a week

 

[King Silverback]

Cardio six days a week

Unfortunatly, It's a MUST!!!

 

[Devlin]

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

 

[Pylon]

How about angelic? Have we used that one?

 

[Burner02]

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.

 

[naturaltan]

I'm sort of follwoing what you are doing brother Archie What does the rep count reference 4 1 2 1?

 

[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%!

 

[King Silverback]

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)

 

[joycough]

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

 

[King Silverback]

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!!!

 

[Nick+]

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!

 

[DeadBolt]

Heya archy lookin good! Just catching up a bit!

Are you doing another comp?

 

[Burner02]

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!

 

[King Silverback]

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???

 

[King Silverback]

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!!!

 

[joycough]

Darn Sweet W/O Mate!

Beautiful Spider Curl Numbers.

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

 

[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...

 

[DeadBolt]

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...

 

[Burner02]

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