I want to have a sexy time! [Forum Archive]

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I want to have a sexy time!

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Posted by: vortrit

I have decided to make an online journel to keep track of my progress. I've been doing my new routine for two days now, which goes:

Push

DB Bench Press
Incline DB Bench Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Pulldowns
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

Legs

Squats
Deadlift
DB Lunge
Good Mornings
Leg Press
Standing Calf Raise

I did the push routine. It went well, but I think I could have lifted more weight.

As well, I did the push routine tonigh. It was very intense. I do think I will drop one of the first two rows though as it took longer than I thought. I am going to make it more like this:

Pull

Bent Over Rows (12, 10, 8, 6)
Wide Grip Pullups (12, 10, 8, 6)
Pulldowns (12, 10, 8, 6)
Shrugs (12, 10, 8, 6)
DB Rear Lateral Raise (12, 10, 8, 6)
DB Curls (12, 10, 8, 6)
Wrist Curls (12, 10, 8, 6)

I may change the reps a little too. For example do only 3 sets on the DB Curls and Wrist Curls...

My goal right now is mainly to add mass to my chest and back.

Posted by: vortrit

Wed. = Ab / Cardio day.

Posted by: Gazhole

Best journal title ever.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Best journal title ever.

Thanks.

Push day is going to be:

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

I'm taking out the pulldowns.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Thanks.

Push day is going to be:

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

I'm taking out the pulldowns.

You wont regret it. WG Pull/Chin ups will kill you in ways Pulldowns never could

Posted by: vortrit

Quote:

Originally Posted by Gazhole

You wont regret it. WG Pull/Chin ups will kill you in ways Pulldowns never could

I'm definatly feeling it from last night.

I think I may need to do something to make my push day a bit more challenging though.

Posted by: Gazhole

Switch Incline Press with Standing Overhead Press?

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Best journal title ever.

Yeah, I wonder why John H hasn't made an appearance yet.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Switch Incline Press with Standing Overhead Press?

You mean Military Press? That's what I was thinking about adding, but I wasn't sure what to drop.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

You mean Military Press? That's what I was thinking about adding, but I wasn't sure what to drop.

Yeah, Military Press.

IMO i'd drop Incline Bench. You're already doing a few horizontal presses, but i think Dips is the only vertical one youre using. Plus Military Press will hit your lateral delts pretty well too.

I just dont see the need for two kinds of bench press in one session.

Posted by: vortrit

Good idea. It will be:

Push

DB Bench Press
Military Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

I did legs today. It went well. I think I'll leave it like it is. I may do step ups instead of lunges once in awhile though.

Posted by: Double D

So whats some of your 1rm's? Trying to gauge where you are now and where you will be 6-12 months from now.

Posted by: vortrit

Quote:

Originally Posted by Double D

So whats some of your 1rm's? Trying to gauge where you are now and where you will be 6-12 months from now.

Probably not very much.

Actually, I do not know, but I will try to write them down. I'm bad about writing down weight, but I have a lot of what I do remembered.

I can't really bench very much. Probably about 150, but I've never tried it with rest. I am also not a fan of benching to see how much I can bench though.

Posted by: vortrit

Also, my stats right now.

184 lbs.
9% bodyfat.

Posted by: Double D

Height?
Years training?
Favorite workouts, if any...
Bodybuilder or Powerlifter?

Posted by: vortrit

Quote:

Originally Posted by Double D

Height?
Years training?
Favorite workouts, if any...
Bodybuilder or Powerlifter?

Height: 6'
Years of Training: One, but after about three years off. I did 2 years of training before that, but only did weights about twice a week with an upper/ lower split. At that time I did a lot of swimming.
Favorite Workouts: I really like doing leg work. I love doing squats or anything to do with legs. Of course, I like doing all of them. I'm becoming a fan of the compound excersises.
Bodybuilding. I'd like to put on more mass, and keep the body fat about where it's at, then maybe lower it to about 6% before next summer depending on how I look by then.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Good idea. It will be:
Push

DB Bench Press
Military Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

Posted by: vortrit

It's chest day again today, so we see how it goes. I'm snowed in, so I'll have to do it all here at home, which should not be a problem.

Snow sucks. Global warming my ass!

Posted by: vortrit

Push 2

BB Bench Press
Military Press
Weighted Dips
DB Flyes
DB Rotations
CG Bench Press

This will be my Push 2. Not much difference except the press is done with a barbell, and CG Bench instead of Skullcrushers.

I did this one today at home. It went well.

Posted by: Double D

Good luck with all of your goals! They are good goals and can easily be accomplished with some hard work and dedication!

Workouts look good as well.

Posted by: vortrit

I'm on the second week. Everything looks good. I guess I'll just have to stick with the program and see what happens.

Posted by: Double D

Waiting for another update.....

Posted by: vortrit

Quote:

Originally Posted by Double D

Waiting for another update.....

Thanks, and sorry. This week has been busy. I'm getting ready to go on my third week, and things are looking really good. I do seem to be making some decent gains from what I can tell so far. I really need to get my ab stuff sorted out better now. I had push 2x last week and dropped the one arm dumbbell rows on the second time and did EZ Bar Curls instead of the Dumbbell curls. Looks like I'll be doing legs 2X this week, which I like to do a lot anyway, so it should be a good one.

Posted by: vortrit

In addition, I got weighted at the doctor this week and I only came to 182 with my steel toed boots on! I think the scale in the gym may be off, which sucks. I'm still 10 pounds heavier than I was, but I need to try to make more time to eat.

Posted by: vortrit

Finishing up my third week. Everything is looking pretty good. I just have to do legs tonight then back to week a. I'm pretty happy with the way things are shaping up with my body due to the new routine.

Posted by: vortrit

Checking in. I've been on vacation a week and also unloading. Back to work this week. The routine is going reall well and I'm making good gains otherwise.

Posted by: goandykid

Gald to hear...keep it up.

Posted by: vortrit

We just had a huge ice storm here. I just got electricity back after 10 days, so I've been eating like crap and not working out. Hopefully I can settle back into my old routine within the next few days.

Posted by: vortrit

Checking in. Things are looking good. I wish I had more time to keep track of things in this journal but with work, working out, and school... Anyway I'm at 191 and starting to look really good, I think. I'm making gains and very happy.

Posted by: vortrit

So I am going to unload this week. I am going to work on my routine until then, etc. I am going to change things up a bit, and try to keep a better journal when I am done unloading.

I am thinking of a new routine something like this.

Pull:
Cable Rows
Pull-ups
Shrugs
Face Pulls

Push:
Barbell Bench Press
Military Press
Weighted Dips
Cable Crossover

Legs:
Squats or Deadlift
DB Lunge
Good Mornings
Leg Press

Abs/calves Monday and Friday. Calves Tuesday and Friday. I would like to try out some ab/calf supersets on friday. Cardio Monday, wedesday, and Thursday for 1/2 hour.

My current stats are about 188 lbs. with 9-10% bodyfat. I would like to eventually reach about 200 lbs. with about 7-8% bodyfat.

Posted by: Double D

Dude you gotta stop posting here once a month. Try to keep up a bit, haha.

Posted by: vortrit

Quote:

Originally Posted by Double D

Dude you gotta stop posting here once a month. Try to keep up a bit, haha.

Yeah, you are right. As I said after unloading I am going to keep the journal updated a bit better.

Posted by: vortrit

So it was back to the gym today after a week off. I was glad to be back. I'm on the new diet and I'm damn stuffed right now and still have a meal to go. I just did the old push routine. In fact, I'm going to just do the old routine now until I get used to the new diet although I did add some planks in my ab routine which I generally do on Monday and Friday.

Posted by: Uthinkso

Great work man, your an inspiration to formerly flabby guys everywhere.

Posted by: vortrit

Quote:

Originally Posted by Uthinkso

Great work man, your an inspiration to formerly flabby guys everywhere.

Thanks!

I did pull Monday, Legs Tuesday. It all went pretty well. Today is my day off and tomorow I'm doing push and pull again Friday. I will get a weight measurment and body fat measurment tommorow or Friday. The new diet seems to be going well to.

Posted by: DOMS

What are the details of your workout?

Posted by: vortrit

Today was push day.

Bench Press 4 x 12, 10, 8, 6
Incline Dumbell / Hammer Strenght Incline Superset 3x10
Military Press 4 x 12, 10, 8, 6
Decline DB Fly / Cable Fly - superset 3x10
Dips 4 sets
Tricep Rope Pushdown 4 x 10
Seated Calf Raise 4 x15
HIIT Cardio 15 Minutes.

I really should have dropped that second set. Tommorow is Push day again. Next week.

Mon: Legs Tues: Push Wed: Off Thur: Pull Fri: Legs

Weighted in at 190 w/ 11% body fat.

Posted by: vortrit

Cable Rows 3 x 10
Wide Grip Pullups 3 x 10
Shrugs 3 x 10
DB Rear Lateral Raise / Face Pull Superset 3 x 10
Preacher Curl 3 x 10
Wrist Rope 3 x 10

Abs:

Hanging Knee Raises
Rope Cruches
Planks
3 x 15 on all.

189.5 @ 11% body fat.

Posted by: vortrit

Leg day.

Barbell Squat 12, 10, 8, 6
Hack Squat 12, 10, 8, 6
Trap Bar Dead Lift 12, 10, 10, 10
Lunges 3x10 each side
Good Mornings 4x10

Hanging Knee Raise / Seated calf raise superset 4x15
Leg Raises / Calf Sled superset 4x15

Posted by: vortrit

Push day today.

Bench Press 12, 10, 8, 6
Incline DB Press 12, 10, 8, 6
Military Press 12, 10, 8, 6
Cable Fly 12, 10, 8, 6
Dips 4x failure
CG Bench Press

20 Min. HIIT Cardio (Treadmill)

Posted by: Double D

You going to give me some weights with those sets and reps?

Posted by: vortrit

Quote:

Originally Posted by Double D

You going to give me some weights with those sets and reps?

I will try to start writing them down. But I what I have from memorey

Bench Press 115, 135, 145, 150
Incline DB Press 35, 40, 45, 50
Military Press 65, 75, 80, 85
Cable Fly 50, 60, 70, 80
Dips = body weight
CG Bench Press 75, 85, 90, 95

All in pounds.

Posted by: vortrit

Also, I have been doing assited dips and pullups. I am going to quit that starting this week. I could only do 6, 4, 4, and 4 dips for now.

Posted by: Double D

Nice work, thank you very much. I like to know what I am reading you know? best of luck with those lbs and reps increasing each workout!

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice work, thank you very much. I like to know what I am reading you know? best of luck with those lbs and reps increasing each workout!

Thanks. I definatly need to keep better track of how much weight I am lifting anyway. I will start jotting it down and keeping better track of it. It will give me a better idea of my progress anyway. Tommorow if an off day and then Thursay if Pull day. I will definatly write down all sets/reps/weight.

Posted by: vortrit

Today Pull.

Weight 191 w/ 10.5% body fat.

Chins 10, 6, 6, 4
Bent Over Barbell Row 95, 115, 120, 125 (10 each)
Cable Rows 80, 90, 100, 110 (10 each)
Face Pulls 85, 95, 105, 115 (10 each)
BD Shrugs 60, 65, 70, 75 (10 each)
EZ Bar Curl 65, 70, 75, 80 (10 each)
Reverse Cable Curls 65, 75, 85, 95 (10 each)

I dropped some weight compared to what I've been doing because I've been doing a lot of drop sets so I went for 10 reps each w/ 60 seconds of rest between reps.

Also I am going to try to work on my forearms a little more. I am much weaker in my left arm and the muscle that goes through the middle of the forearm is much weaker. It it much smaller and even tends to hurt a little on curls sometimes, so one of my main goals right now is to even up the forearm.

Posted by: Double D

How tall are you?

Posted by: vortrit

Quote:

Originally Posted by Double D

How tall are you?

6 foot tall.

Posted by: Double D

Main goal?

Secondary Goals?

Posted by: vortrit

Quote:

Originally Posted by Double D

Main goal?

Secondary Goals?

I think I may have stated it somewhere in this thread before, but my main goal is to get to about 200 lbs with about 8% body fat.

My secondary goal would be to even up any muscle imbalances as much as possible. That, and increase my strenth a lot.

Posted by: Double D

I love the second goal. So your lifting now for size then I take it?

Posted by: vortrit

Quote:

Originally Posted by Double D

I love the second goal. So your lifting now for size then I take it?

Yes, for the time being mostly for size.

Posted by: Double D

So you are doing push/pull/legs?

Just so you know I dont know where I am going with this!

Posted by: vortrit

Quote:

Originally Posted by Double D

So you are doing push/pull/legs?

Just so you know I dont know where I am going with this!

Yeah, I'm doing push/pull/legs for the time being. After my next break I think I may try to do full body or upper push/ lower push, upper pull, lower pull.

Posted by: Double D

I like upper/lower or total body much much better! I normally only use Push/Pull/Legs for a deload week.

Posted by: vortrit

Quote:

Originally Posted by Double D

I like upper/lower or total body much much better! I normally only use Push/Pull/Legs for a deload week.

I really like the sound of a total body because it's something I've never done before. I've done pretty good actually with the Push/Pull/Legs, but it's starting to get a bit old. For some reason total body is sounding really good, so after my next deload I'm going to make an attempt to come up with a total body routine.

Posted by: Double D

Total body routines are the best imo. They are fun and really keep you from overtraining. If I like to do my total body routines like this:

Mon-Endurance
Weds-Hypertrophy
Fri-Strength

Its fun like that.

Posted by: vortrit

Quote:

Originally Posted by Double D

Total body routines are the best imo. They are fun and really keep you from overtraining. If I like to do my total body routines like this:

Mon-Endurance
Weds-Hypertrophy
Fri-Strength

Its fun like that.

That looks like a great idea. I am doing four days a week with push/pull/legs, and I'd actually like to go to three days a week for my next routine. Of course I will do cardio on one off day. That seems like a great program because it hits all of the areas I want to hit, esp. Hypertrophy and Strength, but endurance is definatly under rated.

Posted by: Double D

Its a great way to do it. There are many other ways like:

Wk1-3-Endurance
Wk4-6-Hypertrophy
Wk7-9-Strength
Wk10-Deload

Work with progression to. Like:
BB Bench-----DB Bench-----See Saw DB Bench------1-Arm Bench w/ stablilization

BB Squat----DB Squat-----Bulgarian Squats----Walking Lunges

BB Deadlift----DB Deads----DB 1-leg RDL-----etc....

Get it?

Posted by: vortrit

Quote:

Originally Posted by Double D

Its a great way to do it. There are many other ways like:

Wk1-3-Endurance
Wk4-6-Hypertrophy
Wk7-9-Strength
Wk10-Deload

Work with progression to. Like:
BB Bench-----DB Bench-----See Saw DB Bench------1-Arm Bench w/ stablilization

BB Squat----DB Squat-----Bulgarian Squats----Walking Lunges

BB Deadlift----DB Deads----DB 1-leg RDL-----etc....

Get it?

Yeah, I've got a pretty good idea. Both way look pretty good. I'm going to finish my next two week of push/pull/legs then take a deload week. It will give me time to piece it together better as well. Also, I've been poking my nose around in your journal trying to get some ideas.

Posted by: Double D

Gazhole used to do some pretty good total body things as well. I am pretty sure P-Funk has had some good ones. Um......I dont know take a look at the stickies in the training section it has a nice way to put one together.

Posted by: vortrit

Yeah, I've already been looking at it some. I think I will start putting it together, that way when I decide to do it I will have it all planned out. Like I said, I will finish my program I'm doing now and by then I will have my next nine weeks ready. I will reread through the stickies, and take a look at the journals you mentioned and look through yours to get some more ideas.

Posted by: Double D

Sounds good.

Posted by: vortrit

Stats:
6' tall
190 lbs
11 % body fat

Workout

Barbell Squat

x 10 reps 225
x 10 reps 245
x 10 reps 251.5
x 10 reps 258

45 degree Leg Press

x 10 reps 270
x 10 reps 360
x 10 reps 410
x 10 reps 430

Barbell Deadlift

x 10 reps 225
x 8 reps 231
x 6 reps 238

Good Mornings

x 10 reps 85
x 10 reps 91.5
x 10 reps 98
x 10 reps 103

60 seconds between sets.

Hanging Knee Raise / Seated Calf Raise (superset)

4 x 15 - 115 lbs. on Calf Raise

Ab Circuit

Rope Crunch
Planks
Decline Crunch

3 x 15

Posted by: Double D

Nice workout, pretty fundamentally sound.

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice workout, pretty fundamentally sound.

Thanks. I was a bit pressed for time today, so I did everything from memory. I did invest 25 cents on a little note book to jot down the exact weights I was using, however.

Posted by: vortrit

6' tall / 194 lbs / 11 % body fat

Today workout:

Pushups x 20 warmup

BB Bench Press

x 8 - 115
x 8 - 121.5
x 8 - 126.5
x 8 - 131.5

Incline DB Press

x 10 - 30
x 10 - 35
x 10 - 40
x 10 - 45

Military Press

x 10 - 55
x 10 - 60
x 10 - 66.5
x 10 - 73

Decline Flies

x 10 - 15
x 10 - 20
x 10 - 25
x 10 - 30

Dips

x 5
x 5
x 4
x 3

Straight Bar Pushdown

x 10 - 120
x 10 - 130
x 10 - 140
x 10 - 150

Ab Circuit

Hanging Knee Raise
Cable Crunch
Rope Crunch
Planks (1 x 60 seconds)

All 3 x 15 except where noted.

Posted by: vortrit

6' tall / weight 194 lbs / 11% body fat

Chins

10 x bodyweight
5 x bodyweight
4 x bodyweight
4 x bodyweight

Cable Row

x 10 @ 100 lbs
x 10 @ 110 lbs
x 10 @ 120 lbs
x 10 @ 130 lbs

T-Bar Row

x 10 @ 65 lbs
x 10 @ 70 lbs
x 10 @ 75 lbs
x 10 @ 80 lbs

DB Shrugs

x 10 @ 65 lbs
x 10 @ 70 lbs
x 10 @ 75 lbs
x 10 @ 80 lbs

Reverse Flies

x 10 @ 20 lbs
x 10 @ 25 lbs
x 10 @ 30 lbs
x 10 @ 35 lbs

EZ-Bar Curls

x 21 @ 55 lbs
x 21 @ 60 lbs
x 21 @ 66.5 lbs

Reverse Cable Curl

x 10 @ 70 lbs
x 10 @ 75 lbs
x 10 @ 80 lbs
x 10 @ 85 lbs

Posted by: vortrit

Leg day.

Barbell Squat

x10 - 185
x10 - 205
x10 - 210
x10 - 215

45 Degree Leg Press

x10 - 270
x10 - 360
x10 - 380
x10 - 400

Trap Bar Deadlift

x10 - 156
x10 - 176
x10 - 182.5
x10 - 189

Good Mornings/Farmer Walk Superset

x10 45 Good Mornings
x10 20 Farmer Walks
x10 65 Good Mornings
x10 30 Farmer Walks
x10 70 Good Mornings
x10 35 Farmer Walks
x10 75 Good Mornings
x10 40 Farmer Walks

Seated Calf Raise/Dumbbell Calf Raise Superset

4 x 135 on Seated Calf Raise
4 x 20, 25, 30, 35 on Dumbbell Calf Raise

One Legged Curls

x10 - 80
x10 - 90
x10 - 100

Posted by: Double D

I would suggest doing some more things to get warmed up. 20 pushups is an ok start, but also do things like:

Prisoner squats, walking lunge with rotation, pushup w/ rotation, single leg deadlift (nonweighted), high rep rows, etc....

Posted by: vortrit

Quote:

Originally Posted by Double D

I would suggest doing some more things to get warmed up. 20 pushups is an ok start, but also do things like:

Prisoner squats, walking lunge with rotation, pushup w/ rotation, single leg deadlift (nonweighted), high rep rows, etc....

Yeah, you are definatly right. I forgot to add it but I did do several squats and lunges today with no weight to warm up then squats with a bar. Do you suggest warming up the body parts I'm going to be working on, or full body warm up?

Posted by: Double D

No more of a full body warmup. Just trying to get your heart rate up and get warm. I would do a light set as a warmup before your first few exercises.

Posted by: vortrit

I also did some stretching as well.

Posted by: vortrit

Quote:

Originally Posted by Double D

No more of a full body warmup. Just trying to get your heart rate up and get warm. I would do a light set as a warmup before your first few exercises.

Exellent. I will make sure to do that from now on.

Posted by: Double D

I have been studying to personal train and I used to overlook that aspect of it. I will be taking the test in about a month and I cant stress how important this is.

If everyone would listen as well as you it would make things much easier!

Posted by: vortrit

Quote:

Originally Posted by Double D

I have been studying to personal train and I used to overlook that aspect of it. I will be taking the test in about a month and I cant stress how important this is.

If everyone would listen as well as you it would make things much easier!

Definatly. Although it's probably not the proper way I used to always warm up for about 10 minutes on the treadmill, and I even got out of the habit of that, but I'm trying to get back into it, of course now with better warm up excersises.

Posted by: Double D

Ya there are much better ways to warm up. I try to use all 3 planes of motion whenever warming up.

Posted by: vortrit

Quote:

Originally Posted by Double D

Ya there are much better ways to warm up. I try to use all 3 planes of motion whenever warming up.

Sounds good. I'm off to the gym soon, so I will make sure to include a nice warmup, etc.

Posted by: vortrit

Warmup

Squats w/ Bar x 20
Lunges x 20
Machine Bench Press 20 lbs x 20
Cable Row 20 lbs x 20
Shoulder Press 20 lbs x 20
Stretching

Barbell Bench Press

115 x 10
125 x 10
131.5 x 8
138 x 6

Military Press

65 x 10
75 x 10
81.5 x 10
88 x 10

Decline Fly/Cable Fly Superset

Decline Fly

25 x 10
30 x 10
35 x 10
40 x 10

Cable Fly

60 x 10
65 x 10
70 x 8
75 x 6

Body Weight Dips

4 x 4

Nose Breakers

45 x 10
55 x 10
61.5 x 10
68 x 10

Rope Pushdown

85 x 10
90 x 10
95 x 10
100 x 10

Ab/Core Circuit

Hanging Knee Raises
Rope Crunches
Planks x 60 seconds
Decline Crunches

3x 15

Posted by: Double D

Nice work. Make sure you static stretch at the end.

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice work. Make sure you static stretch at the end.

Yeah, for sure. I felt pretty good about the warm up. I think I overdid it a bit on my core routine because I had some extra time. I think once I start my full body routine I am going to do 2 movements only 3 times a week as far as the core/ab stuff goes. Things seem to be shaping up otherwise.

Posted by: Double D

I think thats the best way to do it.

Posted by: vortrit

Quote:

Originally Posted by Double D

I think thats the best way to do it.

You mean with the 2 movements three times a week?

I could easily pick six different movement per week.

I also forgot to add it in but I finished off with some woodchops.

Posted by: Double D

I normally pick 2 core movements 3 times a week. Whether they all are different or what, just as long as I am doing them.

Posted by: vortrit

Quote:

Originally Posted by Double D

I normally pick 2 core movements 3 times a week. Whether they all are different or what, just as long as I am doing them.

Of course. That's how I used to do it, but I thought I would change it up for awhile. I very well may go back to that soon. It will be much easier once I do full body because I will be working on Mon, Wed, and Fri, Insead of Mon, Tues, Thurs, Fri. I may end up trying to push the transistion a little sooner. I'm trying to bulk up a bit and I'm not gaining any weight. I even quit doing very much cardio. I dropped back down to 192, which is slightly better than last week, but I think 3 days will give me more time to bulk as well.

Posted by: vortrit

I'm trying to start making a template for my full body routine. So far I've got something like this.

Workout A

Barbell Squats
Barbell Bench Press
Good Mornings
Cable Rows

Workout B

Trap Bar Deadlifts
Dips
45 Degree Leg Press
Chins

Workout C

Dumbbell Lunges
Dumbbell Bench Press
SLDL
T-Bar Row

Workout D

RDL
Seated Overhead Dumbbell Press
Hack Squats
Chins

Workout E

One Legged Press
Floor Barbell Bench Press
Barbell Deadlift
One Arm Dumbbell Rows

Posted by: Double D

Try to put some type of Upper push, Upper Pull, Lower Push and Lower pull in each. That is what I always do.

Posted by: vortrit

Quote:

Originally Posted by Double D

Try to put some type of Upper push, Upper Pull, Lower Push and Lower pull in each. That is what I always do.

That's just how I set it up.

Step ups (lower push)
Floor Barbell Bench Press (upper push)
Barbell Deadlift (lower pull)
One Arm Dumbbell Rows (upper pull)

Of course I need to go through and check but I believe they are all set up like that.

Posted by: vortrit

I also attempted to set it up like this.

Lower Push
Upper Push - Horizontal
Lower Pull
Upper Pull - Horizontal

Lower Push
Upper Push - Vertical
Lower Pull
Upper Pull - Vertical

Posted by: Double D

You did, I looked at it wrong. I would like to see a chest movement rather than a shoulder movement on all of mine, but I am a chest freak!

Set your loading pattern up as well.

Posted by: vortrit

Quote:

Originally Posted by Double D

You did, I looked at it wrong. I would like to see a chest movement rather than a shoulder movement on all of mine, but I am a chest freak!

Set your loading pattern up as well.

Yeah, I think it's mostly variations of bench, but I do have some dips and Overhead Press in there. I also tried to add single body part and compound body part movements (i.e. One arm dumbell Rows and Cable Row). Yeah, I definatly need to set up a loading pattern. I'm not exactly sure how I want to so it yet...

Posted by: Double D

Why not cycle from endurance for 3 weeks, hypertrophy, then into strength?

Try to throw some single limbed exercises in there as well. Single limbed squats!

Posted by: vortrit

Quote:

Originally Posted by Double D

Why not cycle from endurance for 3 weeks, hypertrophy, then into strength?

Try to throw some single limbed exercises in there as well. Single limbed squats!

Yeah, that's a good idea. Like I said it still need a bit of rework. I thought about doing it that way or like...

Mon. - Endurance

Wed. - Hypertrophy

Fri. - Strength

Posted by: Double D

Oh yeah that works perfect.

Posted by: vortrit

Quote:

Originally Posted by Double D

Oh yeah that works perfect.

What would you suggest for reps/sets on these?

Posted by: Double D

Well enduance soemthing like:
2-3x12-15-RI-45 Tempo-2/x/1

Hypertrophy:
3x6-8-RI-60-90 Tempo-3/1/1

Strength:
5x3-RI-120-180 Tempo-Controlled

But after about 3-4 weeks I may even switch that up. Using something else. Maybe manipulate the sets or reps a bit, or mess with the tempo.

Posted by: vortrit

I would have guess a bit higher for endurance. I get all that and hate to look like an idiot again, but I'm not at all familiar with the tempo thing... the rest I get.

Posted by: Double D

Endurance is normally from 12-20.

Posted by: vortrit

Quote:

Originally Posted by Double D

Endurance is normally from 12-20.

Right. I misread that...

Posted by: vortrit

Push Day - Lifting for Hypertrophy.

Weight: 192

Chins

x 7
x 5
x 4
x 4

Tempo 3/1/1 - 60 Seconds rest

Cable Row

8 x 100
8 x 110
8 x 130
8 x 140

Tempo 3/1/1 - 60 Seconds rest

One Arm Dumbbell Rows

8 x 55 each side
8 x 60 each side
8 x 65 each side

Very hard. Lost a lot of form on last set!

Tempo 3/1/1 - 60 Seconds rest

Dumbbell Shrugs

8 x 70
8 x 75
8 x 80
8 x 85

Tempo 3/1/1 - 60 Seconds rest
I think that's a new PR.

Face Pulls

8 x 90
8 x 95
8 x 100
8 x 105

Tempo 3/1/1 - 60 Seconds rest

EZ-Bar Curls

21 x 65
21 x 71.5

Tempo 3/1/1 - 60 Seconds rest

Reverse Barbell Curls

8 x 55
8 x 61.5
8 x 68
8 x 73

Tempo 3/1/1 - 60 Seconds rest

Core Work

Leg Raises

3 x 15

Rope Crunches

3 x 15 @ 100 lbs.

Posted by: Double D

Drop a curl and drop the face pulls and you will be doing better. That was to much volume in my opinion.

Posted by: vortrit

Quote:

Originally Posted by Double D

Drop a curl and drop the face pulls and you will be doing better. That was to much volume in my opinion.

Yeah, that was a bit much. I only added something because I was waiting. So I was actually one set over what I planned. I like the face pulls, but I'd rather drop them than the shrugs, so I go with face pulls.

Posted by: vortrit

Barbell Squat

8 x 205
8 x 225
8 x 245
8 x 265

Tempo 3/1/1 - Rest 60 Seconds

45 Degree Leg Press

8 x 270
8 x 290
8 x 310
8 x 330

Tempo 3/1/1 - Rest 60 Seconds

Trap Bar Deadlift

8 x 165
8 x 165
8 x 171.5
8 x 178

Tempo 3/1/1 - Rest 60 Seconds

Good Mornings

8 x 65
8 x 65
8 x 65
8 x 65

Tempo 3/1/1 - Rest 60 Seconds

Seated Calf Raise

12 x 120
12 x 120
12 x 120
12 x 120

Tempo 3/1/1 - Rest 60 Seconds

Posted by: Double D

Nice workout, I like it! How do you feel?

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice workout, I like it! How do you feel?

Pretty good now. I thought I was going to die doing those good mornings even though they were not much. I think it was due to the deads. But I made sure to stretch out afterwards, so I actually felt pretty good after my stretching. I tried to keep it fairly basic.

Posted by: Gazhole

Nice workout, man!

Doing Deads then Good Mornings is pretty Ham-frying ive gotta say, lol.

Good work.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Nice workout, man!

Doing Deads then Good Mornings is pretty Ham-frying ive gotta say, lol.

Good work.

Thanks. It's part of the reason I'm looking forward to moving to a full body program, which I may start next week.

Posted by: vortrit

Barbell Bench Press

8 x 125
8 x 131.5
8 x 131.5
8 x 138
8 x 143

Rest 60 Seconds - Tempo 3/1/1

Incline Dumbbell Bench Press

8 x 40
8 x 45
8 x 50
8 x 55
4 x 60

Rest 60 Seconds - Tempo 3/1/1

Bodyweight Dips

5
4
3
3
2

Rest 60 Seconds - Tempo 3/1/1

Straight Bar Cable Push Down

10 x 135
10 x 140
10 x 145
10 x 150
10 x 155

Rest 60 Seconds - Tempo 3/1/1

Blah!

Posted by: Gazhole

Dude, why blah?

The weights kept going up, and thats some pretty cool tempo work!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Dude, why blah?

The weights kept going up, and thats some pretty cool tempo work!

I just felt a bit tired today, but yeah, I guess the weights are going up. I wanted to focus a bit more on the triceps today, but I guess what I did will have to be good enough.

Tomorrow I am doing pull work then into full body next week.

Posted by: Double D

Nice tempo work!

Posted by: vortrit

Bodyweight Chins

5
4
4
4
3

Tempo 3/1/1 - Rest 60 seconds

T-Bar Row

8 x 50
8 x 53.75
8 x 57.5
8 x 62.5

Tempo 3/1/1 - Rest 60 seconds

Hammer Strength ISO Row

Right Arm

8 x 55
8 x 65
8 x 75
8 x 85
8 x 95

Tempo 3/1/1 - Rest 60 seconds

Left Arm

8 x 55
8 x 65
8 x 75
8 x 85
8 x 95

Tempo 3/1/1 - Rest 60 seconds

Dumbbell Shrugs

8 x 75
8 x 80
8 x 85
8 x 90

Tempo 3/1/1 - Rest 60 seconds

EZ-Bar Curl

8 x 65
8 x 71.5
8 x 78
8 x 83

Tempo 3/1/1 - Rest 60 seconds

Hanging Knee Raise

3 x 15

Tempo 3/1/1 - Rest 60 seconds

Rope Crunch

3 x 15 @ 100 lbs.

Tempo 3/1/1 - Rest 60 seconds

Posted by: Double D

Nice work.

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice work.

Thanks. Onto full body tommorow.

Posted by: vortrit

Endurance Training:

Barbell Squat

16 x 105
16 x 130
16 x 135.5
16 x 141
16 x 141

Rest 30 Seconds - Tempo 2/1/1

Barbell Bench Press

16 x 65
16 x 85
16 x 90.5
16 x 101
16 x 101

Rest 30 Seconds - Tempo 2/1/1

Sumo Deadlift

16 x 60
16 x 70
16 x 80
16 x 90
16 x 100

Rest 30 Seconds - Tempo 2/1/1

Cable Row

16 x 60
16 x 70
16 x 80
16 x 90
16 x 100

Rest 30 Seconds - Tempo 2/1/1

Close Grip Bench Press

16 x 50
16 x 70
14 x 80
12 x 85.5

Rest 30 Seconds - Tempo 2/1/1

Leg Extension

16 x 45
16 x 55
16 x 65
16 x 75

Rest 30 Seconds - Tempo 2/1/1

Ab Circuit

Hanging Knee raises x 15
Cable Crunches x 15
Planks x 30 seconds

All done 3 times.

Posted by: Double D

I would drop the extensions, that workout looks to good to throw extensions in there. Nice numbers.

Posted by: vortrit

Quote:

Originally Posted by Double D

I would drop the extensions, that workout looks to good to throw extensions in there. Nice numbers.

Thanks. I know, I usually wouldn't bother with them but I had a little extra time, so it was kind of random. It was something more to kill a little time than anything. I guess I should have done a little cardio or something...

Posted by: vortrit

Today:

Treadmill

20 minutes

3 minutes @ 4.2 mph
1 minute @ 7 mph

Repeat.

Posted by: Double D

Hi!

Posted by: vortrit

Trap Bar Deadlift

10 x 165
10 x 170
10 x 175.5
10 x 181

Tempo 3/1/1 Rest - 60 Seconds

Bodyweight Dips

10
8
8
6

Tempo 3/1/1 Rest - 60 Seconds

45 Degree Leg Press

10 x 360
10 x 370
10 x 380
10 x 390

Tempo 3/1/1 Rest - 60 Seconds

Chins

8
6
5
4

Tempo 3/1/1 Rest - 60 Seconds

Ab/Core

Hanging knee Raises 3 x 15
Cable Crunches 3 x 15
Planks 3 x 45 seconds

Posted by: Gazhole

Man! Tempo on Chins! Thats impressive stuff, thatd fucking kill me, lol.

Posted by: Double D

On your very last dip try holding an iso hold for about 20-30 seconds let me know how it goes.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Man! Tempo on Chins! Thats impressive stuff, thatd fucking kill me, lol.

Thanks. I think it nearly did...

Posted by: vortrit

Quote:

Originally Posted by Double D

On your very last dip try holding an iso hold for about 20-30 seconds let me know how it goes.

I really don't think it will be a problem but I'll give it a shot and see. I noticed the dips were much easier since I didn't do any bench work beforehand.

Posted by: vortrit

Dumbbell Lunges

Right Leg

5 x 50
5 x 55
5 x 60
5 x 65

Left Leg

5 x 50
5 x 55
5 x 60
5 x 65

Dumbbell Flat Bench Press

5 x 50
5 x 60
5 x 65
5 x 70
4 x 75

Good Mornings

5 x 95
5 x 105
5 x 110.5
5 x 116

Supported T-Bar Row

5 x 70
5 x 80
5 x 85
3 x 87.75
3 x 90.5

Dumbbell Shrugs

5 x 75
5 x 85
5 x 90
5 x 95

Hanging Knee Raise

3 x 15

Cable Crunches

3 x 15 @ 100 lbs.

Planks

3 x 60 seconds.

Posted by: vortrit

I'm going to be super busy with school this summer so I probably won't be posting every workout like I have been, but I will be adding here and there.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

I'm going to be super busy with school this summer so I probably won't be posting every workout like I have been, but I will be adding here and there.

As long as you keep us in the picture, man

What you got planned for the summer?

Posted by: Double D

How do you like the planks?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

As long as you keep us in the picture, man

What you got planned for the summer?

Yeah, I will be around and posting workouts. I probably just won't do every single one. I write them down on paper anyway.

Anyway, I will still be working out on a regular basis but I'm taking two college classes and they are condensed in the summer so they are usually hard as hell. If they go pretty easy I will keep my journal updated. I was not saying I won't be here, I will. I just don't know if I will be able to post every single workout, but I will at least try to do one a week or all IF possible.

Posted by: vortrit

Quote:

Originally Posted by Double D

How do you like the planks?

I love them. They are hard as hell, but they seem to be worth it. I did some static leg raises today instead and those were pretty cool as well.

Posted by: vortrit

I know I have not been around much but I'm pretty busy with school and work and all. I will try to post some numbers soon but they are up and everything is looking good. Dips are way up with

10, 10, 10, 6

on the very last set I did.

Posted by: Double D

Yeah I realized.....

Posted by: vortrit

Quote:

Originally Posted by Double D

Yeah I realized.....

Realized what?

Posted by: Double D

You have been gone

Posted by: vortrit

Quote:

Originally Posted by Double D

You have been gone

Yeah, I said I wasn't going to be around quite as much though. But I am going to be on a little more than I have been hopefully.

By the way, how do you feel about full body Push and full body pull as opposed to just full body. It was just a thought as it would be easier for me to keep organized.

Posted by: Double D

I like it better, keeps me fresh

Posted by: Double D

Or a routine thats a

Upper push and lower pull

Upper Pull and a lower push

Posted by: vortrit

Quote:

Originally Posted by Double D

Or a routine thats a

Upper push and lower pull

Upper Pull and a lower push

Yeah, that sounds good too, but I was going to do that next time around. I think I will try full body push/pull for awhile and see how that works out, and then that one after my next break.

Posted by: Double D

P also said something like this would be ok to go with:

Upper Vertical plus biceps
Legs
Upper Horizontal plus triceps

Posted by: vortrit

Quote:

Originally Posted by Double D

P also said something like this would be ok to go with:

Upper Vertical plus biceps
Legs
Upper Horizontal plus triceps

Yeah, that sounds interesting too. It would be easier to keep track of any isolation work with any of the routines except the one I am doing now. Even though I don't plan on doing much I still may want to add some here and there.

Posted by: vortrit

Plus the really big movements like deadlifting seem to be killing me 3x a week. Even though I'm doing 3 lower pull movements it's rather rough.

Posted by: Double D

I dont dead 3 times a week I do so once. My other ham dominant exercises are GM's and hypers or pullthroughs.

Posted by: vortrit

I think I meant to say Lower Pull work. What are pullthroughs?

Posted by: vortrit

Hypertrophy - Push day

Barbell Squat

185 x 10
195 x 10
205 x 10
210.5 x10
215.5 x 10

Rest 60 Seconds Tempo 3/1/1

Barbell Bench Press

115 x 10
125 x 10
135 x 10
140.5 x 10

Rest 60 Seconds Tempo 3/1/1

Bodyweight Dips

9
7
5
4
5

Rest 60 Seconds Tempo 3/1/1

Close Grip Bench / Straight Bar Pushdown - Superset

Close Grip Bench

95 x 10
100.5 x 10
106 x 10

Straight Bar Pushdown

100 x 10
105 x 10
110 x 10

Rest 60 Seconds Tempo 3/1/1

Core Work

Hanging Knee Raises

3x 15

100 lbs. Cable Crunches

3 x 15

Planks

3 x 60 Seconds

Posted by: Gazhole

Hows it going man?

Workouts still looking good!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Hows it going man?

Workouts still looking good!

Going good. It's hard to find time to come on that much in the summer. I have school and a lot of other things going on, but my workouts are still going really good.

Posted by: Double D

How old are you?

You are still in college right?

Posted by: vortrit

Quote:

Originally Posted by Double D

How old are you?

You are still in college right?

I'm actually 34, but I'm working full time and going to college.

Posted by: Double D

No shit! Doesnt seem that way....dont know why?

Posted by: vortrit

Quote:

Originally Posted by Double D

No shit! Doesnt seem that way....dont know why?

I know, I usually act like a teenager. ha!

Actually most people think I'm in my mid 20's. I guess I just look young not to mention I'm in really good shape, so I think people assume I am much younger than I actually am.

Posted by: Double D

You do look younger as well.

Posted by: vortrit

I know it's been awhile since I've checked in. I've been really busy with school. Right now I'm having some serious problems with my feet so I've been working around that. I go see the doc this Tuesday. I went on a 15 mile run about a month ago and I've had nothing but problems with my feet since. I've been lifting but not doing anything like squats or anything else that puts too much pressure on my feet for now.

Posted by: vortrit

I'm not going to post my whole workout but new PR

195 x 1 on the bench press.

Also I did dips and did 3 sets of 10 bodyweight dips without hardly breaking a sweat so I started doing them weighted.

10 lbs x 10
20 lbs x 8
25 lbs x 5
30 lbs x 5
45 lbs x 3

Posted by: vortrit

New record on the bench. 210 pounds.

Also, I've been doing my dips weighted.

That's all...

Posted by: Gazhole

Quote:

Originally Posted by vortrit

New record on the bench. 210 pounds.

Also, I've been doing my dips weighted.

That's all...

Woot! Nice job, dude

You beat my bench PR by 1lb - stupid KG to Lbs conversion!!!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Woot! Nice job, dude

You beat my bench PR by 1lb - stupid KG to Lbs conversion!!!

Yeah, I know. We actually have some weights in our gym that are in KG. For example some of the 45 pound plates are 44 pounds, but we have the other style too.

Posted by: vortrit

One Arm Dumbbell Row

8 @ 65 lbs
8 @ 70 lbs
8 @ 75 lbs
8 @ 80 lbs

Seated Cable Row

8 @ 150 lbs
8 @ 170 lbs
8 @ 190 lbs
8 @ 200 lbs

Chins

5 X 5 x Bodyweight

Hyperextension

10 x 4 @ 45 lbs.

Hammer Curls

16 @ 30 lbs
16 @ 35 lbs
16 @ 40 lbs

Posted by: vortrit

Cardio

5 minutes on cross trainer
push/pull circuit work: Row x 20 lbs x 100 / Bench x 20 lbs x 100
2 minute break
5 minutes on cross trainer
push/pull circuit work: Row x 20 lbs x 100 / Bench x 20 lbs x 100
2 minute break
5 minutes on cross trainer
2 minute break
5 minutes on cross trainer

Posted by: vortrit

Weighted Dips

25 lbs x 10
30 lbs x 8
35 lbs x 6
40 lbs x 5
45 lbs x 4

Barbell Squats

215 lbs x 5 x 5

Barbell Bench Press

210 lbs x 1

170 lbs x 5 x 5

Military Press

80 lbs x 5 x 5

Straight Bar Triceps Pushdown

120 x 10 x 4

Twisting Ball Crunches

30 x 3

Cable Crunches

100 lbs x 50 x 1

Posted by: vortrit

Bent Over Rows

65 lbs x 8 x 4

Seated Cable Rows

150 lbs x 8
160 lbs x 8
170 lbs x 8
190 lbs x 8

Trap Bar Deadlift

220 lbs x 5 x 5

Lat Pulldown

130 lbs x 5 x 5

T-Bar Rows

70 lbs x 5 x 5

Rear Deltoid Machine/Cable Curls (superset)

rear deltoid machine 70 lbs
cable curls 100 lbs

8 x 4 on both.

Side Laterals/Preacher Curls (superset)

Side Laterals 20 lbs first two sets x 8 / 25 lbs second two sets x 8
Preacher Curl 100 lbs x 8 x 4

Hanging Knee Raises/Cable Crunches/Planks (superset)

x 25
30 second planks
2 sets.

My current weight is 190 lbs.

Posted by: Double D

Nice workout. I like the core superset!

Posted by: Gazhole

Looking good, man! Great workouts in here!

What are your goals atm?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Looking good, man! Great workouts in here!

What are your goals atm?

Mostly strength and hypertrophy. I need to work out a better periodization. I'm just kind of winging it at the moment.

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice workout. I like the core superset!

Thanks. Nice to see you! It's been awhile.

Posted by: katt

I agree w/D.. that core superset looks hard.. I just started doing planks the other day, and didn't realize that they were that difficult.

Posted by: vortrit

Quote:

Originally Posted by katt

I agree w/D.. that core superset looks hard.. I just started doing planks the other day, and didn't realize that they were that difficult.

Yeah, they are tough. I usually do 60 second ones, but I've been laying off of them for awhile because of a foot injury. It don't seem to be bothering my foot though so I'll probably go back to doing them. I used to always do core supersets at the end of my session.

Something like:

Hanging Knee Raises x 15
Cable Crunches x 16
Planks for 60 seconds
All x 3

Posted by: vortrit

Not the greatest workout. For one I tried to beat my bench PR without using a spotter like an idiot... anyway. Things just didn't go well.

Barbell Bench Press

185 lbs x 5
185 lbs x 4
185 lbs x 4
185 lbs x 4
200 lbs x 1 (with spotter)

Barbell Squats

275 lbs x 8
275 lbs x 8
275 lbs x 8

Weighted Dips

35 lbs x 5
25 lbs x 5
25 lbs x 4
25 lbs x 3

Dumbbell Step-ups

45 lbs x 10 per leg
45 lbs x 10 per leg

Dumbbell Pullovers

65 lbs x 8
65 lbs x 8
65 lbs x 8

Core Superset

Hanging Knee raises x 20 x 3
Cable Crunches x 20 x 3 @ 100 lbs.
Planks x 30 sec / 45 sec / 60 seconds

Posted by: Uthinkso

Yeah gotta be careful on that bench, but overall it looks like a good hard day.

When you do your planks, is that one plank at 30 seconds, then one at 45, and at 60???

Posted by: vortrit

Quote:

Originally Posted by Uthinkso

Yeah gotta be careful on that bench, but overall it looks like a good hard day.

When you do your planks, is that one plank at 30 seconds, then one at 45, and at 60???

Yeah, the first is 30 seconds, the second 45 seconds...

I usually do them for 60 seconds each but I quit doing them for awhile so I'm slowly working my way back up.

Posted by: vortrit

Swimming

5 or 6 laps. Just something to jack the heart rate up a little.

Posted by: vortrit

Core Superset

Hanging Knee Raises x 30
Cable Crunches @ 100 lbs. x 30
Planks x 60 seconds
Three sets

Cardio/Weighted Side Bends Superset

Elliptical x 5:00
Weighted Side Bends @ 35 lbs. x 15 per side
RI: 2:00
Three sets.

Nice little workout. My chest is still sore as hell from Monday though, which is rare.

Posted by: katt

Your abs must be hard as rocks!! 30 hanging knee raises... ouch!

Posted by: vortrit

Quote:

Originally Posted by katt

Your abs must be hard as rocks!! 30 hanging knee raises... ouch!

Not quite but there getting there. I can do 30 hanging knee raises pretty easily these days. The next work out I may bump it up to 40 or 50.

Posted by: Musclebeach

I think your bench looks just fine to me! How long have you been lifting?

Posted by: vortrit

Quote:

Originally Posted by Musclebeach

I think your bench looks just fine to me! How long have you been lifting?

A little over a year. About 13 months on the nose.

Posted by: vortrit

8/23/2007

I decided to do something a little different yesterday.

Push/Pull Supersets

Bench Press/Preacher Curl - Superset

Barbell Bench @ 135 lbs. x 8
Preacher Curl @ 95 lbs. x 8
4 sets

Barbell Squats/Straight EZ-Bar Curl - Superset

Barbell Squats @ 255 lbs x 8
EZ-Bar Curl @ 95 lbs x 8
3 sets

Weighted Dips/Wrist Roller Curls

Dips @ 25 lbs x 8
Wrist Roller x failure

Dips @ 15 lbs x 8
Wrist Roller x failure

Dips @ 15 lbs x 7
Wrist Roller x failure

Dips @ 15 lbs x 5
Wrist Roller x failure

Pull/Push Supersets

Lat Pulldowns/Triceps Rope Pushdown - Superset
Lat Pulldowns @ 130 lbs x 8
Triceps Rope Pushdowns @ 120 lbs x 8
3 sets

Seated Cable Rows/Triceps Straight Bar Pushdowns

Seated Cable Rows @ 150 lbs. x 8
Triceps Straight Bar Pushdowns @ 120 lbs x 8
3 sets

Posted by: Double D

Nice work indeed. Lifts sure are coming a long ways lately!

Posted by: vortrit

Quote:

Originally Posted by Double D

Nice work indeed. Lifts sure are coming a long ways lately!

Thanks. And thanks for all of your help along the way.

Also I did a 305 squat yesterday, so that's a new PR, I think.

Posted by: vortrit

Core Superset

Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 30
Planks x 60 seconds

Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 40
Planks x 60 seconds

Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 50
Planks x 60 seconds

Hyperextenstions/Good Mornings Superset

Hyperextenstions @ 25 lbs. x 10
Good Mornings @ 111 lbs x 10

Hyperextenstions @ 30 lbs. x 10
Good Mornings @ 111 lbs x 10

Hyperextenstions @ 35 lbs. x 10
Good Mornings @ 111 lbs x 10

Hyperextenstions @ 40 lbs. x 10
Good Mornings @ 111 lbs x 10

Reverse Hyperextions/Hip Extentions Superset

Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.

Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.

Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.

Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.

Posted by: vortrit

Cardio/Weighted Side Bends Superset

Elliptical 5 minutes
Weighted Side Bends @ 40 lbs. x 20 each side
2 minutes RI
Three sets

Posted by: Musclebeach

Im digging the supersets!

You have only been training for 13 months!? DAMN!

Posted by: vortrit

Quote:

Originally Posted by Musclebeach

Im digging the supersets!

You have only been training for 13 months!? DAMN!

Yeah, 13. The middle of next month will be around 14 months.

Posted by: vortrit

current stats 6' tall/192 lbs./10% body fat

Bodyweight Chins

8
6
4
3

T-Bar Row

8 @ 70 lbs
3 sets

Lat Pulldowns

8 @ 130 lbs
3 sets

Seated Cable Rows

8 @ 160 lbs
3 sets

E-Z Bar Curl (inner grip)/Side Laterals Superset

10 @ 30 lbs
10 @ 15 lbs

10 @ 40 lbs
10 @ 15 lbs

10 @ 50 lbs
10 @ 20 lbs

10 @ 60 lbs
10 @ 20 lbs

Bicep Fly/Preacher Curls Superset

Bicep Fly @ 60 lbs
Preacher Curl @ 80 lbs
3 sets

Posted by: vortrit

Weighted Dips

8 @ 10 lbs
8 @ 15 lbs
8 @ 20 lbs
8 @ 25 lbs
4 @ 30 lbs

Bench Press/Triceps Rope Pushdown Superset

8 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

6 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

4 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

4 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

Incline Dumbbell Bench Press/Triceps Straight Bar Pushdown Superset

8 @ 50 lbs (incline dumbbell bench press)
8 2 110 lbs (triceps straight bar pushdown)
3 sets

Cable Fly/Triceps Dumbbell Kickbacks

8 @ 60 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

8 @ 65 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

8 @ 70 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

8 @ 75 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

Decline Dumbbell Flies

8 @ 30 lbs.
3 sets

Posted by: katt

With all those supersets.... where you burning or what? That would have killed me!

Posted by: vortrit

Quote:

Originally Posted by katt

With all those supersets.... where you burning or what? That would have killed me!

I don't think I've done that many supersets in one workout before besides ab stuff, but I was really starting to feel it near the end. It was a really great workout.

Posted by: katt

Yeah,, I love those!

Posted by: vortrit

Accessory Work Day

Barbell Squats

8 @ 255 lbs.
4 sets

Core Superset

Hanging knee raises (right side, left side - rotating) x 40
Cable Crunches @ 100 lbs x 40
Planks x 60 seconds
3 sets

Hyperextentions/Reverse-Hypserextentions superset

10 @ 40 lbs (same weight on both)
4 sets

Reverse Curl/Cable Wrist Rolls superset

Reverse Cable Curls @ 55 lbs x 8
Cable Wrist Rolls @ 100 lbs tention x 40
4 sets

Standing Hip Extentions

Right leg @ 100 lbs x 8
Left leg @ 100 lbs x 8
3 sets

Posted by: vortrit

Barbell Bench Press

8 x 135 lbs
8 x 145 lbs
8 x 155 lbs
4 x 160 lbs
2 x 185 lbs

Weighted Dips

10 x 5 lbs
8 x 10 lbs
8 x 15 lbs
6 x 20 lbs
6 x 25 lbs

Incline Dumbbell Bench Press

3 x 50 lbs
3 sets

Military Press

5 x 70 lbs
5 sets

Cable Fly/Triceps Kickback Superset

Cable fly @ 80 lbs
Triceps Kickbacks @ 25 lbs

Flat Bench Dumbbell Fly

8 @ 25 lbs
8 @ 35 lbs
8 @ 45 lbs

Posted by: katt

Strong workout - nice presses!

Posted by: vortrit

Quote:

Originally Posted by katt

Strong workout - nice presses!

Thanks. I wanted to superset that last one with some kind of pushdown but I was running out of time.

Posted by: katt

Yeah, that sucks - running out of time... Just when you're in a groove and it's going great, you look at the clock and its time to go

Posted by: Musclebeach

Yeh, you look at the clock and realize you are supposed to meet your girlfiend 15 minutes ago.... Oops?

Posted by: vortrit

I certainly was not trying to prove anything to myself today. Just a nice solid workout at a slow pace. I actually got there pretty early for a change.

Core Superset

Hanging Knee Raises x 30
Cable Crunches @ 100 lbs. x 30
4 sets

Chins

3 sets x 5 reps.

Lat Pulldowns

5 sets x 8 reps @ 120 lbs.

T-Bar Rows

5 sets x 8 reps @ 45 lbs.

Side Lateral/Ball Crunches superset

Side Laterals @ 20 lbs.
Ball crunches x 30
3 sets

Reverse Cable Curls/Machine Preacher Curl superset

Reverse Cable Curls @ 100 lbs.
Machine Preacher Curls @ 80, 90, 100 lbs
3 sets / 8 reps

Rear Deltoid Machine

8 @ 80 lbs.
8 @ 90 lbs.
8 @ 100 lbs.

Wrist Roller

40 x 180 lbs.
3 sets.

Posted by: vortrit

Quote:

Originally Posted by katt

Yeah, that sucks - running out of time... Just when you're in a groove and it's going great, you look at the clock and its time to go

Yeah, I usually have to go to work or school after that or work then school.

Posted by: vortrit

Quote:

Originally Posted by Musclebeach

Yeh, you look at the clock and realize you are supposed to meet your girlfiend 15 minutes ago.... Oops?

Yeah, I could see how that could be a problem. I don't really have a girlfriend right now but my day is still usually pretty busy.

Posted by: vortrit

Hanging Knee Raise/Hyperextension Superset

Hanging Knee Raises x 35
Hyperextension x 10 @ 25 lbs.

Rope Crunches/Reverse Hyperextension Superset

Rope Crunches x 50 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Rope Crunches x 50 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Rope Crunches x 100 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Rope Crunches x 100 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Standing Cable Hip Extensions/Weighted Side Bends Superset

Standing Cable Hip Extensions x 10 each leg @ 100 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Standing Cable Hip Extensions x 10 each leg @ 105 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Standing Cable Hip Extensions x 10 each leg @ 110 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Standing Cable Hip Extensions x 10 each leg @ 115 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Decline Crunches

x 100

Seated Calf Raise

15 @ 90 lbs.
4 sets.

Posted by: vortrit

Barbell Bench Press

145 (8)
155 (6)
185 (4)

Weighted Dips/Triceps Rope Pushdown Superset

Dips + 10 lbs x 4
Triceps Rope x 100 lbs x 10
4 sets

Incline Barbell Bench Press

110 (8)
110 (8)
110 (6)
110 (6)
110 (4)
110 (4)

Decline Barbell Bench Press/Cable Fly Superset

Barbell Bench @ 110 lbs x 8
Cable Fly @ 70 lbs x 8
4 sets

Incline Dumbbell Fly

30 lbs x 8
3 sets

Posted by: vortrit

Chins/Lat Pulldown with row grip superset

5 chins
Pulldowns @ 120 lbs. x 8
4 sets

Cable Rows

150lbs x 8 x 5 sets

T-Bar Rows

60 lbs. x 8 x 4 sets

Side Laterals

25 lbs x 8 x 4 sets

Rear Deltoid Machine

120 lbs. x 8 x 4 sets

EZ-Bar Curls

65 lbs. x 8 x 3 sets

Preacher Curls

55 lbs. x 8 x 3 sets

Hanging Knee Raises

100

Decline Bench Crunches

100

Standing Cable Crunches

100 lbs. x 50

Posted by: vortrit

Dumbbell Flat Bench Press

8 @ 60 lbs.
8 @ 65 lbs.
6 @ 70 lbs.
4 @ 75 lbs.
3 @ 80 lbs.

Decline Bench Press/Decline Hammer Strength Press Superset

Decline Bench Press @ 155 lbs. x 5
Decline Hammer Strength Press @ 160 lbs. x 5
4 sets

Skull Crushers

8 @ 55 lbs.
3 sets

Triceps Triple Superset

Rope Pushdowns @ 100 lbsx x 10
Straight Bar Pushdowns @ 120 lbs. x 8
Triceps Plate Loaded Arm Extension @ 110 lbs. x 5
4 sets
_____________________________________

I have not actually dumbbell pressed in awhile. My old PR is 70 lbs. x 3, so 80 lbs. x 3 would be a new PR on that.

Current PR's and stats.

Height: 6'
Weight: 202 lbs.
Bodyfat: Around 10 %, but probably a little bit under.

Bench Press: 205 lbs. x 1
Squat: 305 lbs. x 5
Dumbbell Press: 80 x 3
Deadlift: Not sure. But I have to stay away from them for awhile anyway.

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