Angel's Asylum - Temple Of Intensity

[Double D]

Looking strong like always Arch......

 

[Pylon]

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.

 

[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?

 

[b_reed23]

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

 

[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?

 

[b_reed23]

 

[Double D]

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

 

[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

 

[King Silverback]

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!!!

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...

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

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...

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

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

Wish my back would let me!!!

Looking strong like always Arch......

Thank you BRother D2, I appreciate that!!!

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!!!

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?

, 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!!!

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!!!

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!!!

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!!!

 

[King Silverback]

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!!!

 

[Double D]

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

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

 

[King Silverback]

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

 

[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.

 

[b_reed23]

nice workout Arch...

And fitty..your song... good one!!!

 

[JerseyDevil]

You are a machine bro!

 

[Burner02]

evening, Archie!

 

[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.

 

[Double D]

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.......

 

[joycough]

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

LOL yup. That's what I said.

 

[King Silverback]

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!!!

nice workout Arch...

And fitty..your song... good one!!!

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

You are a machine bro!

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

evening, Archie!

Morning Sir Saint!!!

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!!!

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

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

LOL yup. That's what I said.

I try!!!


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

 

[King Silverback]

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)

 

[Devlin]

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

 

[Double D]

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

 

[yellowmoomba]

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

Man - that looks tuff!

 

[JerseyDevil]

You're making us all look BAD Arch

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

 

[Burner02]

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

 

[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?

 

[b_reed23]

definetly a big

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

 

[King Silverback]

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

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

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!!!

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!!!

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!!!

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

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

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???

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)

 

[FishOrCutBait]

Archie, whats the word on the supps?