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: Witchblade

Compadré!

Our stats are very similar. Same training age and aprox. the same numbers. May I ask how old you are?

Posted by: vortrit

Quote:

Originally Posted by Witchblade

Compadré!

Our stats are very similar. Same training age and aprox. the same numbers. May I ask how old you are?

Probably much older than you... But, actually, I'm 34.

Posted by: Malley

Things seem to be coming along nicely.

Posted by: vortrit

Quote:

Originally Posted by Double D

Things seem to be coming along nicely.

Yeah, although I don't really have a routine planned out right now things are going pretty good for just winging it. Thanks for stopping by!

Posted by: vortrit

9/16/07

Barbell Squats

8 @ 225 lbs
4 sets

Hyperexension/Reverse Hyperextension Superset

Hyperextention @ 35 lbs.
Reverse @ 40 lbs.
4 sets

Standing Hip Extension

8 @ 100 lbs. (each leg)
4 sets

__________________________________________________ _______
9/17/2007

Core Superset

Hanging Knee Raises x 40
Cable Crunches @ 100 lbs. x 40
4 sets

Core Superset II

Weighted Side Bends @ 40 lbs x 20 on each side
Planks x 60 seconds
4 sets

Dumbbell Shrugs/Cable Shrugs Superset

Dumbbell Shrugs @ 80 lbs. x 8
Cable Shrugs @ 200 lbs. x 8
4 sets

Reverse Flies/Rear Deltoid Machine Superset

Reverse Flies @ 30 lbs. x 8
Rear Deltoid Machine @ 120 lbs. x 8
4 sets.

Side Laterals

8 @ 20 lbs.
3 sets

Posted by: vortrit

Weighted Dips

+ 10 lbs. x 8
+ 15 lbs. x 8
+ 20 lbs. x 8
+ 25 lbs. x 8

Barbell Bench Press

145 lbs.
5 x 5

Barbell Incline Bench Press

115 lbs.
5 x 5

Military Press

65 lbs.
5 x 5

Hammer Strength Incline Press/Hammer Strength Decline Press Superset

110 lbs on both.
8 x 4

Cable Fly/Plate Loaded Arm Extension Superset

75 lbs Cable Fly
90 lbs Plate Loaded Arm Extension
8 x 4

Decline Barbell Fly/Triceps V Bar Pushdown

35 lbs Delcine Fly
110 lbs Triceps V bar
8 x 4

I may go do some cardio later.

Posted by: vortrit

Last night.

An hour of cardio on elliptical mixed with circuit work.

Today: off.

Posted by: katt

Nice workout you got going on there! And an hour of cardio the next day?... yeah, you deserve a day off..

Posted by: vortrit

Quote:

Originally Posted by katt

Nice workout you got going on there! And an hour of cardio the next day?... yeah, you deserve a day off..

Actually I did the cardio late that day and the workout in the morning. I usually take Wedesdays off because I have a college class.

Thanks though. I'll enjoy my day off and tommorow: Pull and Core work.

Posted by: wala

Whats this? Vortrit and Katt chillin at IM? lol

Nice journal dude, just skimmed through some of your workouts man. You guys should pay a visit to EB sometime..

later man

Posted by: vortrit

One Arm Dumbbell Rows

8 x 70 lbs.
4 sets

Chins/Seated Cable Rows Superset

Chins x 5
Cable Rows @ 150 lbs
5 sets

T-Bar Row

8 @ 60 lbs.
4 sets

Biceps Fly/Hammer Curls Superset

Biceps Fly @ 50 lbs.
Hammer Curls @ 35 lbs.

Preacher Curl/Wrist Roller Superset

Preacher Curl @ 60 lbs.
Wrist Roller @ 100 lbs. tension

Posted by: vortrit

Dumbbell Bench Press

8 @ 50 lbs.
8 @ 60 lbs.
8 @ 70 lbs.
6 @ 75 lbs.
3 @ 80 lbs.

Incline Bench Press/Straight Bar Pushdown Superset

Incline Bench Press @ 115 lbs.
Straight Bar Pushdown @ 120 lbs.
8 reps x 4 sets

Decline Bench Press/V bar Pushdown Superset

135 lbs. x 5
120 lbs x 8
4 sets

Hammer Strength Incline Press/Hammer Strength Decline Press Superset

140 lbs. (both) x 8, 8, 6, 4.
4 sets

Dumbbell Fly/Cable Fly Superset

Dumbbell Fly @ 35 lbs. x 8
Cable Fly @ 55 lbs. x 8
4 sets

Core Superset

Hanging Knee Raises x 25
Cable Crunches @ 100 lbs x 25
3 sets

Posted by: vortrit

Weighted Dips

8 x 10 lbs.
8 x 15 lbs.
8 x 20 lbs.
8 x 25 lbs.
6 x 35 lbs.

Barbell Bench Press

8 x 135 lbs.
8 x 155 lbs.
8 x 165 lbs.
8 x 170 lbs.
4 x 175 lbs.

Incline Barbell Bench Press/Rope Pushdown Superset

Incline Barbell Bench Press @ 115 lbs. x 8
Rope Pushdown @ 100 lbs. x 10
4 sets

Hammer Strength Incline Press/Hammer Strength Decline Press Superset

Both @ 110 lbs. x 8
4 sets

Military Press/Dumbbell Fly Superset

Military Press @ 60 lbs. x 8
Dumbbell Press @ 35 lbs. x 8
3 sets

Cable Fly

60 lbs. x 8
3 sets

Posted by: vortrit

Core Superset

40 Hanging Knee Raises
50 Cable Crunches @ 110 lbs
60 Second Planks
3 sets

Barbell Squats/Hyper-extension Superset

Barbell Squats @ 225 lbs. x 8
Hyper-extensions @ 35 lbs. x 8
3 sets

Reverse Hyper-extensions /Standing Hip Raise Superset

Reverse Hyper-extensions @ 40 lbs. x 8
Standing Hip Raise @ 100 lbs per leg x 8
3 sets

Posted by: vortrit

Lat Pulldown/Hammer Strength Pulldown Superset

140 lbs. on both
5 x 5

Cable Row/Hammer Strength Low Row

160 lbs. on both
5 x 5

Barbell Upright Row/Rear Deltoid Machine Superset

70 lbs. on barbell row x 8
120 lbs on Rear Delt. Machine
3 sets

Preacher Curl/Wrist Roller Superset

Preacher Curl 55 lbs. x 8
Wrist Roller x 1 revolution
3 sets

Hammer Curls

25 lbs. x 30
1 set

Posted by: vortrit

Dumbbell Bench Press

60 lbs. x 8
65 lbs. x 8
70 lbs. x 8
75 lbs. x 6
80 lbs. x 4

Barbell Incline Bench Press/Dumbbell Bench Press Superset

Barbell - 115 lbs. x 5
Dumbbell - 50 lbs. x 5

Barbell - 115 lbs. x 5
Dumbbell - 50 lbs. x 5

Barbell - 125 lbs. x 5
Dumbbell - 60 lbs. x 5

Barbell - 125 lbs. x 5
Dumbbell - 60 lbs. x 5

Barbell - 135 lbs. x 5
Dumbbell - 65 lbs. x 5

Close Grip Bench Press/Triceps V Bar Pushdown Superset

Close Grip Bench Press @ 115 lbs. (8, 6, 5, 4)
Triceps V Bar Pushdown @ 125 lbs. (8, 8, 8, 8)

Triceps Straight Bar Pushdown/Triceps Arm Extension

Triceps Straight Bar Pushdown @ 125 lbs.
Triceps Arm Extension @ 50 lbs.
4 sets

Barbell Step-Ups

8 each leg @ 70 lbs.
8 each leg @ 80 lbs.
8 each leg @ 90 lbs.

Decline Crunches

50

Posted by: vortrit

That was supposed to be Incline Dumbbell Press on the second one with the superset.

Posted by: katt

So how are you liking those supersets? How long are you going to do them?

Posted by: vortrit

Quote:

Originally Posted by katt

So how are you liking those supersets? How long are you going to do them?

I love them, but they will really kill you after awhile. Probably another month or so and then I'll drop a lot of them off and just do one per workout. Actually I may take a break from them this week.

Posted by: vortrit

Core Superset

40 Hanging Knee Raises
50 Cable Crunches @ 105 lbs.
70 Second planks
3 sets

Dumbbell Shrugs/Cable Shrugs Superset

Dumbbell Shrugs @ 75 lbs./80 lbs./85 lbs./90 lbs.
Cable Shrugs @ 200 lbs.
4 sets

Hyper-extension/Good Mornings Superset

Hyper-extension @ 40 lbs.
Good Mornings @ 40 lbs.
4 sets

Reverse Hyper-extensions/Standing Hip Raise Superset

Reverse Hyper-extensions @ 40 lbs.
Standing Hip Raise @ 105 lbs. per leg
4 sets

Posted by: goob

Hey man, thought I'd drop in by. Some good training ideas in here - like the Incline DB/BB superset. Sounds tough. My sorta thing.

That core set sounds pretty brutal. Do you rest inbetween each exersice? Or is it a each to each followed by a rest period job?

Posted by: vortrit

Quote:

Originally Posted by goob

Hey man, thought I'd drop in by. Some good training ideas in here - like the Incline DB/BB superset. Sounds tough. My sorta thing.

That core set sounds pretty brutal. Do you rest inbetween each exersice? Or is it a each to each followed by a rest period job?

Usually I do all three exercises and then take about a two minute rest. Once in awhile I will do them three sets with no rest and I'll call that circuit training set, but I have not done that for a long time. I actually think that was the first time I'd done a Incline superset like that. It was tough, but fun. I like to continually change my workouts.

Posted by: katt

Nice job Vortrit - you're workouts always amaze me.!

Posted by: vortrit

Quote:

Originally Posted by katt

Nice job Vortrit - you're workouts always amaze me.!

Thanks!

Posted by: vortrit

Bodyweight Chins

5 x 5

Lat Pulldown/T-Bar Row Superset

Lat Pulldown @ 140 lbs.
T-Bar Row @ 65 lbs.
5 x 5

Medium Grip Cable Row/Row Grip Pulldown Superset

Medium Grip Cable Row @ 150 lbs.
Row Grip Pulldown @ 130 lbs.
5 x 5

Biceps Fly/Hammer Curl Superset

Biceps Fly @ 60 lbs. x 8
Hammer Curl @ 25 lbs. x 8
3 sets

Rear Deltoid Machine/Wrist Roller Superset

Rear Deltoid Machine @ 120 lbs.
Wrist Roller x 1 revolution
3 sets

Woodchops (Bottom to Top)

15 each arm @ 50 lbs.
2 sets

Posted by: goob

Great workout! Love these superset combos you are throwing in. Continually challenging, must also raise the heartrate right up.

Quote:

Originally Posted by Vortit

I figured that you'd have to take a decent RI inbetween those sets, as those 3 exersices in succsession must be realy brutal. Especially the volume.

Posted by: vortrit

Quote:

Originally Posted by goob

Great workout! Love these superset combos you are throwing in. Continually challenging, must also raise the heartrate right up.

I figured that you'd have to take a decent RI inbetween those sets, as those 3 exersices in succsession must be realy brutal. Especially the volume.

Yeah, I have not been doing as much cardio as I should be so I've been supersetting a lot to try to help jack the heart rate, etc.

Posted by: vortrit

Weighted Dips/Standing Cable Crunch Superset

Weighted Dips @ 25 lbs. Drop set 12, 10, 8, 8, 8.
Standing Cable Crunch @ 70 lbs. x 40 x 5 sets

Barbell Bench Press/Decline Close Grip Bench Press Superset

155 lbs. x 5
95 lbs. x 5

Incline Barbell Bench Press/Cable Fly Superset

Incline Barbell Bench Press @ 115 lbs x 5
Cable Fly @ 70 lbs. x 5

Military Press/V-Bar Pushdown/Rope Pushdown Superset

Military Press @ 70 lbs. x 5
V-Bar Pushdown @ 125 lbs. x 5
Rope Pushdown @ 125 lbs. x 5
3 sets

Posted by: katt

ok, so I did a set of 3 back to back today...

I thought I was going to friggin die.. I was breathing so hard..

I have total respect for your workouts now..

Posted by: vortrit

Quote:

Originally Posted by katt

ok, so I did a set of 3 back to back today...

I thought I was going to friggin die.. I was breathing so hard..

I have total respect for your workouts now..

Thanks. I'm really loving the supersetting and I'm getting a lot of stuff done. Good job on the triple set!

Posted by: vortrit

Chins

Bodyweight
5 x 5

Close Grip Cable Row/Preacher Curl Superset

Close Grip Cable Row @ 170 lbs.
Preacher Curl @ 60 lbs.
5 x 5

Hammer Strength Pulldown/Alternating Dumbbell Curl Superset

Hammer Strength Pulldown @ 120 lbs.
Alternating Dumbbell Curls @ 40 lbs.
5 x 5

Shoulder Pull Superset

Upright Rows @ 70 lbs.
Side Laterals @ 20 lbs.

Not too bad. I took it somewhat easy today.

Posted by: vortrit

Also, I think my vertical pulling strength is coming along well which is probably one of my weakest points.

Posted by: goob

Great workout. I love you're supersetting style, do you feel like it is more effective for you than the conventional reps/rest/ repeat style?

Some great ideas in here.

Whats a hammer stregnth pulldown?

Posted by: vortrit

Quote:

Originally Posted by goob

Great workout. I love you're supersetting style, do you feel like it is more effective for you than the conventional reps/rest/ repeat style?

Some great ideas in here.

Whats a hammer stregnth pulldown?

Thanks. I'm actually finding it very effective. If you'll notice I usually superset a compound movement with a isolation movement and it's been working great.

Hammer Strength Pulldown is basically a plate loaded lat pulldown machine.

Like this!

Posted by: Malley

I superset all the time. How are you brother?

Posted by: vortrit

Quote:

Originally Posted by Double D

I superset all the time. How are you brother?

Yeah, supersetting if great! I'm doing well, just working, college, working out hard... Things are fairly well right now. How about you?

Posted by: vortrit

Cardio/Side Bend Superset

7 minutes cross trainer
weighted side bends @ 50 lbs. x 15 per side

8 minutes cross trainer
weighted side bends @ 55 lbs. x 15 per side

9 minutes cross trainer
weighted side bends @ 60 lbs. x 15 per side

no rest.

I was running late today so I didn't do very much. It's defiantly a Monday!

Posted by: Gazhole

Check out those tits!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Check out those tits!

That's a nice pair!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

That's a nice pair!

Lubed up and ready to go, Cap'n.

Hows it going, man?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Lubed up and ready to go, Cap'n.

Hows it going, man?

Not bad for the most part. Just trying to get a bunch of stuff done for school and whatnot. You?

Posted by: goob

Quote:

Originally Posted by Gazhole

Check out those tits!

Bit of a hairy pussy too....

Posted by: Gazhole

Lol, reminds me of when i was walking home last night.

There was this cat on a wall, and i called to it as i walked past and made to stroke it, but it hissed and ran off.

My immediate reponse was to yell "Well fuck you, i never get any pussy anyway!".

I sure hope the chinese girls walking 20 yards behind me didnt speak good english...

Posted by: vortrit

Quote:

Originally Posted by goob

Bit of a hairy pussy too....

Thanks for that. With those pics I should get plenty of forearm excersise now!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Lol, reminds me of when i was walking home last night.

There was this cat on a wall, and i called to it as i walked past and made to stroke it, but it hissed and ran off.

My immediate reponse was to yell "Well fuck you, i never get any pussy anyway!".

I sure hope the chinese girls walking 20 yards behind me didnt speak good english...

Maybe you should have tried to pet the girls instead...

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Maybe you should have tried to pet the girls instead...

I dont wanna go the jail again.

They make you toss the salad.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

I dont wanna go the jail again.

They make you toss the salad.

It'll be worth it. We'll get IM members to send you packs of salad dressing.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

It'll be worth it. We'll get IM members to send you packs of salad dressing.

As long as you have "Free Gazhole" parties, im on board.

My girlfriend will require some persuasion though.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

As long as you have "Free Gazhole" parties, im on board.

My girlfriend will require some persuasion though.

We'll have the parties as long as it requires me getting drunk.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

We'll have the parties as long as it requires me getting drunk.

Barf away, my son! Barf away!

Posted by: vortrit

Weighted Dips/Cable Crossover Superset

Weighted Dips @ 25 lbs. x 8
Cable Crossover @ 75 lbs. x 8
4 sets

Barbell Bench Press/Rope Pushdown Superset

Barbell Bench Press @ 135 lbs. x 8
Rope Pushdown @ 120 lbs. x 8
4 sets

Incline Barbell Bench Press/CG Bench Press Superset

Incline Barbell Bench Press @ 115 lbs. x 8
CG Bench Press @ 70 lbs. x 8
4 sets

Military Press/Dumbbell Pullover Superset

Military Press @ 60 lbs. x 8
Dumbbell Pullover @ 50 / 55 / 60 / 65 lbs.
4 sets.

Posted by: Gazhole

Speaking of barfing, great session!

How are you finding the supersets? Are you doing them with no rest, or with an RI in between exercises?

Posted by: goob

Agreed, sounds like a really productive session. With these supersets, how long are you in the gym for?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Speaking of barfing, great session!

How are you finding the supersets? Are you doing them with no rest, or with an RI in between exercises?

Yeah, I keep forgeting to post my rest intervals. Usually 2 minutes between each set and rep.

Posted by: vortrit

Quote:

Originally Posted by goob

Agreed, sounds like a really productive session. With these supersets, how long are you in the gym for?

Yeah, it's been going great. That last session really fried my tris like crazy. Usually about an hour of lifting. I'm usually in the gym for about an hour and a half but a half hour is getting ready to go and changing when I get there, etc.

Posted by: vortrit

Core Superset

Hanging Knee Raises x 30
Cable Crunches @ 105 lbs. x 40
3 sets

Chins/Supine Rows

Bodyweight
5 x 5

Lat Pulldown/Close Grip Cable Row Superset

Lat Pulldown @ 130 lbs.
Close Grip Cable Row @ 170 lbs.

Drop Set:12, 10, 8, 6

T-Bar Row

50 lbs.
4 x 8

Hammer Strength Pulldown/Bicep Cable Fly

Hammer Strength Pulldown @ 90 lbs.
Bicep Cable Fly @ 55 lbs.
4 x 8

EZ-Bar Curl/Wrist Roller Superset

EZ-Bar Curl @ 70 lbs. x 8
Wrist Roller x 1 revolution
3 sets

Posted by: Gazhole

Really interesting setup to that session, i like the rep ranges and the movements you're supersetting together.

Pullups and Supines on the same day is brutal enough, let alone SS them. Good job! Your Biceps must feel like theyre ready to burst

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Really interesting setup to that session, i like the rep ranges and the movements you're supersetting together.

Pullups and Supines on the same day is brutal enough, let alone SS them. Good job! Your Biceps must feel like theyre ready to burst

Yeah, it was a really tough workout, but worth it.

Posted by: vortrit

Barbell Bench Press Burnout

10 @ 135 lbs.
8 @ 155 lbs.
6 @ 165 lbs.
4 @ 185 lbs.
2 @ 195 lbs.
1 @ 200 lbs.
2 @ 195 lbs.
4 @ 185 lbs.
6 @ 165 lbs.
8 @ 155 lbs.
10 @ 135 lbs.

Barbell Squat Burnout

10 @ 225 lbs.
8 @ 275 lbs.
6 @ 285 lbs
4 @ 305 lbs.
2 @ 310 lbs.
1 @ 315 lbs. PR
2 @ 310 lbs.
4 @ 305 lbs.
6 @ 285 lbs.
8 @ 275 lbs.
10 @ 225 lbs.

Military Press Burnout

10 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
4 @ 90 lbs.
2 @ 100 lbs. PR
4 @ 90 lbs.
6 @ 80 lbs.
8 @ 70 lbs.
10 @ 60 lbs.

Flat Bench Dumbbell Flies

10 @ 35 lbs.
8 @ 40 lbs.
6 @ 45 lbs.
4 @ 50 lbs.
2 @ 55 lbs. PR

Incline Dumbbell Bench Press

8 @ 55 lbs.
5 @ 60 lbs.
3 @ 65 lbs. PR

Incline Barbell Bench Press

115 lbs.
3 x 5

Dips

Bodyweight
3 x 5

Am I ever sore......

Posted by: DOMS

Nice job on the PRs.

Oh, and you're insane.

Posted by: DOMS

What's the rest time between sets?

Posted by: vortrit

Quote:

Originally Posted by DOMS

What's the rest time between sets?

Usually around 2 minutes. I keep forgetting to put that in there. However, if it says burnout it's 1 minute when dropping the weight.

Posted by: vortrit

Quote:

Originally Posted by DOMS

Nice job on the PRs.

Oh, and you're insane.

Thanks. Yeah, that was 3 PR's in one day. I'm beat.

Posted by: vortrit

Actually I forgot to throw in the Dumbbell Flies, so it was 4 PR's.

Posted by: DOMS

I forgot, do I mention that you're insane?

Posted by: vortrit

Quote:

Originally Posted by DOMS

I forgot, do I mention that you're insane?

Actually I think you did. I'm quite flattered.

Posted by: vortrit

YouTube Video

Posted by: goob

DOMS's right. That workout was fucking insane. Even i would not attempt that, and I like pain. Great job.

Posted by: Witchblade

Nice work-out and great cable rows!

Posted by: vortrit

Quote:

Originally Posted by goob

DOMS's right. That workout was fucking insane. Even i would not attempt that, and I like pain. Great job.

Yeah, definatly not something I'd do very often. I definately needed a lot of rest this weekend.

Posted by: vortrit

Quote:

Originally Posted by Witchblade

Nice work-out and great cable rows!

Thanks. Those were certainly a rough one especially in the superset.

Posted by: vortrit

Core Superset

Hanging Knee Raises x 40
Cable Crunches @ 120 x 40
70 Second Planks
3 sets

Hyper-extension/Reverse Hyper-extension Superset

Hyper-extension @ 60 lbs. x 10
Reverse Hyper-extension Superset @ 40 lbs. x 10
3 sets

Good Mornings

2 x 10

It was a very light workout today.

Posted by: vortrit

Chins Ladder

1, 2, 3, 4, 5, 6, 7, 8, 8, 8.
Tempo 3:1:1 / RI: 2 minutes

Cable Rows

170 lbs. x 8
4 sets
Tempo 3:1:1 / RI: 2 minutes

Lat Pulldown

130 lbs. x 8 (2 sets)
100 lbs. x 8 (2 sets)
Tempo 3:1:1 / RI: 2 minutes

Supine Row/T-Bar Row Superset

Supine Rows @ bodyweight x 8
T-Bar Rows @ 50 lbs. x 8
4 sets
Tempo 3:1:1 / RI: 2 minutes

Cable Curls

115 lbs. x 8
3 sets
Tempo 3:1:1 / RI: 2 minutes

Wrist Roller

3 Revolutions

Posted by: goob

Awesome work V. I have a vision of you swinging about on monkey bars when I think of the 'chins ladder'. What is that? Also, outstanding rowing.

Posted by: vortrit

Quote:

Originally Posted by goob

Awesome work V. I have a vision of you swinging about on monkey bars when I think of the 'chins ladder'. What is that? Also, outstanding rowing.

Thanks. Yeah, my rowing is coming along. A ladder is where you do one, take a break, two, take a break, three, take a break, and work your way up to the maximum you can do.

Posted by: vortrit

Current Notes/Stats

Weight: 196 lbs.
Body Fat: 9-11%
Biceps: 14 3/4"
Chest: 41"

Supplements:

I'll be running a 30 day cycle of Tribulus and Creatine Mono (Nothing too fancy), along with a multi, etc.

I'll be bulking the next 30 days, at least.

My routine is still a bit scattered, but it's working out, so I'm not going to worry about it.

Things are looking pretty good. I'm going to try to bulk through winter with a couple of cutting phases, and cut in Feburary, I think. Not too sure yet, that's just my rough game plan.

Posted by: Delusional

you do some pretty crazy supersets bro, very nice indeed.
the supine rows are awesome ! i never knew about them until now. i have no way to do them at my house though, damn

good luck with your bulking, i think winter is a good time to start a bulk too

Posted by: Big G

Quote:

Originally Posted by Delusional

the supine rows are awesome ! i never knew about them until now.

Ditto. I'm just thinking of revising my workout too. I've been at the same thing for 3mo now. Probably high time I swtiched it up. Like the idea of those supine rows (maybe with a weight on my chest). Thx for sharing.

Posted by: vortrit

Quote:

Originally Posted by Delusional

you do some pretty crazy supersets bro, very nice indeed.
the supine rows are awesome ! i never knew about them until now. i have no way to do them at my house though, damn

good luck with your bulking, i think winter is a good time to start a bulk too

Thanks, and I love suppersetting although I won't be doing as many of them over the next couple of weeks. I've been bulking in the summer and cutting in the winter, so I'm trying to change it to the way I want it this time around. I do supine rows on the smith machine. Yeah, they would be hard to do at home, I think.

Posted by: vortrit

Quote:

Originally Posted by Big G

Well, I've been doing mostly full body push/pull for awhile now, but some of it has been getting changed up. Not to mention my excersise selection and order I do them in always changes. I had a new program set up, but my college class schedule changed the day before it started, so I couldn't start the program I wanted to. I'm not too worried about it.

Posted by: Gazhole

Are you having a sexy time?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Are you having a sexy time?

No, but things are def. looking up. lawl.

Posted by: SamEaston

Hey Vortrit!

Im seeing these 'ladders' in every journal i look in. I think it's time to get me some of those!

Your workouts are really nice - great numbers!

Posted by: goob

Quote:

Originally Posted by SamEaston

Hey Vortrit!

Im seeing these 'ladders' in every journal i look in. I think it's time to get me some of those!

Your workouts are really nice - great numbers!

Vortit's really small. He carries a ladder around to be able to reach the bars on the pull up station....

I don't think you'll need one.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Hey Vortrit!

Im seeing these 'ladders' in every journal i look in. I think it's time to get me some of those!

Your workouts are really nice - great numbers!

Thanks, and thanks for stopping by. That's actually the first time I've done the ladder method.

Posted by: vortrit

Quote:

Originally Posted by goob

Vortit's really small. He carries a ladder around to be able to reach the bars on the pull up station....

I don't think you'll need one.

Yeah, I'm about the size of a real life GI Joe.

Posted by: vortrit

Dips

weighted @ 25 lbs. x 8
weighted @ 25 lbs. x 8
weighted @ 35 lbs. x 8
weighted @ 35 lbs. x 8
weighted @ 40 lbs. x 8

Barbell Bench Press

135 lbs. x 8
145 lbs. x 8
150 lbs. x 8
155 lbs. x 8
160 lbs. x 6

Incline Bench Press/Cable Fly Superset

Incline Bench Press @ 95 lbs. x 8
Cable Fly @ 80 lbs. x 8

Incline Bench Press @ 100 lbs. x 8
Cable Fly @ 80 lbs. x 8

Incline Bench Press @ 110 lbs. x 8
Cable Fly @ 80 lbs. x 8

Incline Bench Press @ 115 lbs. x 8
Cable Fly @ 80 lbs. x 8

Military Press

70 lbs.
5 x 5

Close Grip Bench/Close Grip Military Press Superset

Close Grip Bench @ 95 lbs. x 5
Close Grip Military Press @ 40 lbs. x 5
4 sets.

Posted by: Scarface30

hey man, just looking through the journal and you have some awesome workouts in here! this one in particular a few days ago

Quote:

Originally Posted by vortrit

Barbell Bench Press Burnout

10 @ 135 lbs.
8 @ 155 lbs.
6 @ 165 lbs.
4 @ 185 lbs.
2 @ 195 lbs.
1 @ 200 lbs.
2 @ 195 lbs.
4 @ 185 lbs.
6 @ 165 lbs.
8 @ 155 lbs.
10 @ 135 lbs.

Barbell Squat Burnout

10 @ 225 lbs.
8 @ 275 lbs.
6 @ 285 lbs
4 @ 305 lbs.
2 @ 310 lbs.
1 @ 315 lbs. PR
2 @ 310 lbs.
4 @ 305 lbs.
6 @ 285 lbs.
8 @ 275 lbs.
10 @ 225 lbs.

Military Press Burnout

10 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
4 @ 90 lbs.
2 @ 100 lbs. PR
4 @ 90 lbs.
6 @ 80 lbs.
8 @ 70 lbs.
10 @ 60 lbs.

Flat Bench Dumbbell Flies

10 @ 35 lbs.
8 @ 40 lbs.
6 @ 45 lbs.
4 @ 50 lbs.
2 @ 55 lbs. PR

Incline Dumbbell Bench Press

8 @ 55 lbs.
5 @ 60 lbs.
3 @ 65 lbs. PR

Incline Barbell Bench Press

115 lbs.
3 x 5

Dips

Bodyweight
3 x 5

Am I ever sore......

Posted by: Delusional

your latest work out looks awesome man. good job. close grip military press eh? that sounds pretty crazy..never tried it. never even thought of it really. your journal keeps on giving me new work out ideas, i love it

thats gotta be pretty damn hard right? especially after doing close grip bench. were you seated or standing? im gonna have to try them some time, i bet ill only be able to do around 20lbs though >.< oh well, its a start.

props on the supersets again, i like how your workouts are goin so far.

Posted by: vortrit

Quote:

Originally Posted by Delusional

your latest work out looks awesome man. good job. close grip military press eh? that sounds pretty crazy..never tried it. never even thought of it really. your journal keeps on giving me new work out ideas, i love it

Thanks. I like to do things to keep my workouts refreshing instead of doing the same thing over and over. Each one is different, but once in awhile they repeat.

I did the Military Presses standing. If I do them seated I call it seated otherwise it's just Military Press. You can do them seated if you like though. Yeah the Close Grip was very difficult. Just use whatever weight you can. That was actually only two ten pound plates with a twenty pound bar, so even if you just use a bar for it until you build up more strength.

Posted by: vortrit

Quote:

Originally Posted by Scarface30

hey man, just looking through the journal and you have some awesome workouts in here! this one in particular a few days ago

Thanks for the complement, and thanks for stopping by. Yeah, that was one of my toughest workouts ever, but I broke a lot of PR's so I was pretty happy.

Posted by: SamEaston

Quote:

Originally Posted by goob

Vortit's really small. He carries a ladder around to be able to reach the bars on the pull up station....

I don't think you'll need one.

Don't be mean - or

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Don't be mean - or

Why does he get whipped? He's the one being mean!

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Why does he get whipped? He's the one being mean!

But it's not nice to be whipped . . . . . unless . . . . .

. . . . . .

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

But it's not nice to be whipped . . . . . unless . . . . .

. . . . . .

Posted by: vortrit

Quote:

Originally Posted by SamEaston

But it's not nice to be whipped . . . . . unless . . . . .

. . . . . .

Posted by: vortrit

Weighted Chins

10 lbs. @ 5x5 PR

Close Grip Cable Row

180 lbs. x 8 PR
4 sets

T-Bar Row

60 lbs. x 8
70 lbs. x 8
75 lbs. x 8
80 lbs. x 8
90 lbs. x 2 PR

Lat Pulldown

130 lbs. x 8
4 sets

Hammer Strength Pulldown/Hammer Strength Row Superset

Both @ 120 lbs.
5 x 5 on each.

Biceps Fly

65 lbs. x 8
4 sets

Rear Deltoid Machine/Standing Cable Crunch Superset

Rear Deltoid Machine @ 100 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

Rear Deltoid Machine @ 110 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

Rear Deltoid Machine @ 120 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

That was a good workout. A little too long, but good.

Posted by: SamEaston

Nice PR on the weighted chins mate - they're always a sticking point for me.

Onwards and upwards though - you'll be hanging small children off you while doing them soon, just like Double D!!

Posted by: Gazhole

3 PRs in one session!?

YOU'RE OFF THE FUCKING CHAIN!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

3 PRs in one session!?

YOU'RE OFF THE FUCKING CHAIN!

Actually I broke 4 last Friday. Yeah, things have been really good as far as my training goes.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Nice PR on the weighted chins mate - they're always a sticking point for me.

Onwards and upwards though - you'll be hanging small children off you while doing them soon, just like Double D!!

Yeah, it has been for me too, but I've been working pretty hard on my vertical pulling strength. Yeah, Double D is nuts.

Posted by: Brutus_G

Don't know if you recently listed them ,but what are your current goals?

Posted by: Brutus_G

Quote:

Originally Posted by SamEaston

Nice PR on the weighted chins mate - they're always a sticking point for me.

Onwards and upwards though - you'll be hanging small children off you while doing them soon, just like Double D!!

D needs a midget lol.

Posted by: vortrit

Quote:

Originally Posted by Brutus_G

Don't know if you recently listed them ,but what are your current goals?

Mostly just to bulk up right now and gain some strength and mass. Both of which are going well. Nothing too fancy.

Posted by: Brutus_G

Quote:

Originally Posted by vortrit

Mostly just to bulk up right now and gain some strength and mass. Both of which are going well. Nothing too fancy.

Thats good. Simple with alot of hard work and understanding is all you ever need. I wish i understood that about a year ago.

Posted by: vortrit

Quote:

Originally Posted by Brutus_G

Thats good. Simple with alot of hard work and understanding is all you ever need. I wish i understood that about a year ago.

You aren't the only one!

Posted by: Delusional

Quote:

Originally Posted by vortrit

Weighted Chins

10 lbs. @ 5x5 PR

Close Grip Cable Row

180 lbs. x 8 PR
4 sets

T-Bar Row

60 lbs. x 8
70 lbs. x 8
75 lbs. x 8
80 lbs. x 8
90 lbs. x 2 PR

Lat Pulldown

130 lbs. x 8
4 sets

Hammer Strength Pulldown/Hammer Strength Row Superset

Both @ 120 lbs.
5 x 5 on each.

Biceps Fly

65 lbs. x 8
4 sets

Rear Deltoid Machine/Standing Cable Crunch Superset

Rear Deltoid Machine @ 100 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

Rear Deltoid Machine @ 110 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

Rear Deltoid Machine @ 120 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

That was a good workout. A little too long, but good.

damn killer. you made those weights your bitch. very nice workout man, props

Posted by: goob

That's my sorta workout V! Great job, How did you find the T-bar's with regards to your lower back?

Posted by: vortrit

Quote:

Originally Posted by Delusional

damn killer. you made those weights your bitch. very nice workout man, props

Thanks a lot. Yeah, I've really been on a great streak lately for breaking PR's, and just having some great workouts in general.

Posted by: vortrit

Quote:

Originally Posted by goob

That's my sorta workout V! Great job, How did you find the T-bar's with regards to your lower back?

Thanks. They seem to be working out really well. In regards to my lower back, they seem to be doing a great job for my back, in general.

Posted by: katt

I always feel those T-bar rows in my middle back...but they are a really good full back exercise - I like them alot! nice numbers there Vorit!

Posted by: vortrit

Quote:

Originally Posted by katt

I always feel those T-bar rows in my middle back...but they are a really good full back exercise - I like them alot! nice numbers there Vorit!

Thanks. Yeah, I really think they hit the middle of the back the most.

Posted by: vortrit

I guess I should be more specific though. I've been doing Supported T-Bar Rows. I can do a lot more weight doing the regular kind.

Posted by: vortrit

I was running late today and didn't sleep well at all last night, so I didn't do anything. I will either do something Wed. this week, or just take two days off depending on what happens.

Posted by: Scarface30

Quote:

Originally Posted by vortrit

great workout vortrit!

awesome PR!

I love doing T-bars, haven't done them in a while, so I decided to throw them into my new split.

Posted by: vortrit

Quote:

Originally Posted by Scarface30

great workout vortrit!

awesome PR!

I love doing T-bars, haven't done them in a while, so I decided to throw them into my new split.

Yeah, T-Bars are great!

Posted by: vortrit

Weighted Dips/Cable Crunch Superset

Weighted Dips x 10 @ 25 lbs.
Cable Crunch x 40 @ 115 lbs.

Weighted Dips x 10 @ 25 lbs.
Cable Crunch x 40 @ 115 lbs.

Weighted Dips x 10 @ 30 lbs.
Cable Crunch x 40 @ 120 lbs.

Weighted Dips x 10 @ 30 lbs.
Cable Crunch x 40 @ 120 lbs.

Dumbbell Bench Press Burnout

10 @ 50 lbs.
10 @ 55 lbs.
8 @ 60 lbs.
6 @ 65 lbs.
4 @ 70 lbs.
6 @ 65 lbs.
8 @ 60 lbs.
10 @ 55 lbs.
10 @ 50 lbs.

Incline Barbell Bench Press

10 @ 95 lbs.
3 sets

Standing Wide Grip Military Press

10 @ 50 lbs.
3 sets

Cable Fly

10 @ 75 lbs.
3 sets

Hanging Knee Raises

Bodyweight x 35
3 sets

External Dumbbell Rotations

10 each side @ 15 lbs.
2 sets

Posted by: Scarface30

shit man, you got some crazy workouts in here! a DB bench burnout in the middle?!...INSANE man

Posted by: vortrit

Quote:

Originally Posted by Scarface30

shit man, you got some crazy workouts in here! a DB bench burnout in the middle?!...INSANE man

Thanks. I also try to make my workouts different to keep things interesting.

Posted by: goob

Fuck Yeah! Those DB Bench burnouts sound killer. How do you find the energy to do that much?

Posted by: vortrit

Quote:

Originally Posted by goob

Fuck Yeah! Those DB Bench burnouts sound killer. How do you find the energy to do that much?

I don't know. My workouts have always been pretty intense. Plus, I try to eat a lot before I go lift.

Posted by: goob

Quote:

Originally Posted by vortrit

I don't know. My workouts have always been pretty intense. Plus, I try to eat a lot before I go lift.

Yeah, I suppose a LOT of carbs before would help.

I take it you stop eating 2 hours before?

Posted by: vortrit

Quote:

Originally Posted by goob

Yeah, I suppose a LOT of carbs before would help.

I take it you stop eating 2 hours before?

Actually, no. I eat all the way until the time I go to the gym. Maybe 1/2 hour before I go in.

Posted by: goob

Quote:

Originally Posted by vortrit

Actually, no. I eat all the way until the time I go to the gym. Maybe 1/2 hour before I go in.

I can't workout well on a full stomach. Just dose'nt work for me, I always give it 2 hours before any exersice.

Posted by: vortrit

Quote:

Originally Posted by goob

I can't workout well on a full stomach. Just dose'nt work for me, I always give it 2 hours before any exersice.

Whatever works for you. If I don't eat up until that point I find my self starting to get hungry and weak in the middle of my workout. I probably take in 1/3 of my daily food in the morning before I go workout.

Posted by: wala

Vortrit, hows it goin

routine is lookin cool...

Posted by: vortrit

Quote:

Originally Posted by wala

Vortrit, hows it goin

routine is lookin cool...

Pretty good and thanks!

Posted by: katt

wholly benches

how'd you feel going to inclines after all that benching? I'd be fried by then..!!

Posted by: vortrit

Quote:

Originally Posted by katt

wholly benches

how'd you feel going to inclines after all that benching? I'd be fried by then..!!

Yeah, I was definitely feeling it.

Posted by: vortrit

I feel overall I've been making really good progress. Six months ago I couldn't even do 4 x 10 bodyweight dips, and today I did 4 x 10 weighted dips.

Posted by: Mista

Quote:

Originally Posted by katt

wholly benches

how'd you feel going to inclines after all that benching? I'd be fried by then..!!

My thoughts exactly.

Posted by: SamEaston

Quote:

Originally Posted by vortrit

I feel overall I've been making really good progress. Six months ago I couldn't even do 4 x 10 bodyweight dips, and today I did 4 x 10 weighted dips.

Well if it's working for you, thats great!

Some hard, hard work going down in here mate!

Posted by: Brutus_G

Quote:

Originally Posted by goob

I can't workout well on a full stomach. Just dose'nt work for me, I always give it 2 hours before any exersice.

Same here brother G.

Posted by: Delusional

doing great man. seriously keep that shit up, youre crazy

Posted by: vortrit

It's been a rough day. I had car trouble, so no workout. But I got everything straighted out, so it's all fine now.

Posted by: vortrit

Quote:

Originally Posted by Delusional

doing great man. seriously keep that shit up, youre crazy

Thanks brother. I'm flattered. I definitely don't do your typical weight training program. I love to mix it up, and I've got some good ideas for future workouts as well.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Well if it's working for you, thats great!

Some hard, hard work going down in here mate!

Thanks. I definitely plan to keep at it. I wish I could get a bit more cardio in though.

Posted by: SamEaston

Do you find that your time is limited? And that's why you can't fit in cardio?

If that's the case with me, i just do a 15 min cardio warmup before i start lifting, then a 15 min blast when im done, then at least you've done half an hour, it's better than nothing!

Posted by: PreMier

you really only need 15-20mins if your doing a form of hiit

Posted by: SamEaston

Indeed, but i find that doing too much HIIT causes me to burn out by the end of the week.

For example, this week ive done 2 HIIT sessions (again, due to lack of time) and im really knackered - more than usual.

Might not happen with everyone though!

Posted by: PreMier

wow.. it does the opposite for me. makes me feel really good, increases my well being

Posted by: PreMier

maybe your partying too much lol

Posted by: SamEaston

Quote:

Originally Posted by PreMier

maybe your partying too much lol

Hey, the chance to party so much would be great!

Obviously im just getting old!

Posted by: vortrit

Quote:

Originally Posted by PreMier

wow.. it does the opposite for me. makes me feel really good, increases my well being

Yeah, it's the same with me.

Some of my workouts are like HIIT anyway. I constantly walk at work too.

Posted by: Brutus_G

Quote:

Originally Posted by SamEaston

Hey, the chance to party so much would be great!

Obviously im just getting old!

Obviously your gonna need to lower your party volume so you dont overtrain

Posted by: vortrit

Chins Burnout

Bodyweight x 10
+ 5 lbs. x 8
+ 10 lbs. x 5
+ 15 lbs. x 4
+ 20 lbs. x 2
+ 20 lbs. x 2
+ 15 lbs. x 2
+ 10 lbs. x 4
+ 5 lbs. x 4
Bodyweight x 4

Close Grip Cable Row

190 lbs. x 8 PR
4 sets

Deadlift

205 lbs.
3 x 3

Supine Rows

Bodyweight x 8
4 sets

Shoulder Triset

Lying Reverse Flies x 8 each side @ 12 lbs.
Side Laterals x 8 @ 15 lbs.
Rear Deltoid Machine x 8 @ 100 lbs.
3 sets

Straight Bar Curl

8 @ 70 lbs.
3 sets

Wrist Roller

2 revolutions.

Posted by: Scarface30

great workout man

what are your goals with this training now?

Posted by: vortrit

Quote:

Originally Posted by Scarface30

great workout man

what are your goals with this training now?

It's mostly been conditioning, but I have been dropping some of the supersetting and will be working on hypertrophy soon for a few weeks, then another conditioning phase. I'm not quite sure how I want to do it yet, but I plan to take a week of around Thanksgiving week.

Posted by: goob

Holy shit! That workout has more Chin's than a Hong Kong phone directory. Great job.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Holy shit! That workout has more Chin's than a Hong Kong phone directory. Great job.

I thought that line was only for me

.

that is a shit load of chinups well done V.

Posted by: goob

Quote:

Originally Posted by Brutus_G

I thought that line was only for me

.

that is a shit load of chinups well done V.

Once a cheater........

Posted by: vortrit

Amazing rows, Vortrit! That's ANOTHER PR!!!

Posted by: SamEaston

Quote:

Originally Posted by Brutus_G

Obviously your gonna need to lower your party volume so you dont overtrain

HA!

No chance!

Posted by: goob

Quote:

Originally Posted by vortrit

Amazing rows, Vortrit! That's ANOTHER PR!!!

Gotta get a grip on this multiple personallity disorder. REMEMBER to take the pills!

Posted by: vortrit

Quote:

Originally Posted by goob

Gotta get a grip on this multiple personallity disorder. REMEMBER to take the pills!

Got it. I remembered them today!

Posted by: vortrit

Quote:

Originally Posted by Brutus_G

that is a shit load of chinups well done V.

Thanks!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

HA!

No chance!

Yeah, overtraining at partying? Not going to happen. It's an endurance sport.

Posted by: vortrit

Well, I got to the gym and did one set of dumbbell pullovers. What I did not want to do today was dips, but the dumbbell area was so crowded what did I do? Dips first. The bench was also taken so...

Weighted Dips/Triceps Rope Pushdown Superset

Weighted Dips @ 25 lbs. x 8
Triceps Rope Pushdown @ 120 lbs. x 8
4 sets

Barbell Bench Press/Cable Fly Superset

Barbell Bench Press @ 135 lbs. x 8
Cable Fly @ 70 lbs. x 8
4 sets

Incline Dumbbell Bench Press/Pec Dec Machine Superset

Incline Dumbbell Bench Press @ 40 lbs. x 8
Pec Dec Machine @ 50 lbs. x 8

Incline Dumbbell Bench Press @ 45 lbs. x 8
Pec Dec Machine @ 60 lbs. x 8

Incline Dumbbell Bench Press @ 45 lbs. x 8
Pec Dec Machine @ 70 lbs. x 8

OH Military Dumbbell Press/Hammer Strength Wide Chest Superset

OH Military Dumbbell Press @ 30 lbs. x 8
Hammer Strength Wide Chest @ 110 lbs. x 8
3 sets

Core Superset

Twisting Decline Crunches x 100
Leg Raises x 25
2 sets

Posted by: Brutus_G

Quote:

Originally Posted by goob

Once a cheater........

You bastard you told me i was the only one for you!

Posted by: Brutus_G

The pump in your chest must of been amazing!

Posted by: vortrit

Quote:

Originally Posted by Brutus_G

The pump in your chest must of been amazing!

Yeah, and my triceps too. I felt like they'd been hit with a hammer after the first set, but yeah, that's actually the best chest pump I've had in a long time. It felt great!

Posted by: vortrit

Quote:

Originally Posted by Brutus_G

You bastard you told me i was the only one for you!

I'm sorry, but you're going to have to share goob a little. He's too sexy to be tied down with one person.

Posted by: Gazhole

Holy Macaroni!

Nice session!! Supersets look tough as golem cock.

Posted by: goob

Quote:

Originally Posted by vortrit

I'm sorry, but you're going to have to share goob a little. He's too sexy to be tied down with one person.

I have enough love to spread. But don't expect me to be monogamous.....

Posted by: Gazhole

Quote:

Originally Posted by goob

I have enough love to spread.

Posted by: goob

Quote:

Originally Posted by Gazhole

Well,..... it beats a biscuit.....

Posted by: Scarface30

awesome workout vortrit!

supersets all the way is definitely the way to go!

Posted by: vortrit

Holy Cow! Don't check into my journal for a few hours and look what happens! People are actually posting pics of bread! Insane!

Posted by: vortrit

Quote:

Originally Posted by Scarface30

awesome workout vortrit!

supersets all the way is definitely the way to go!

Thanks. I've dropped off doing it for a few sessions and I'm now back at it. It just feels right!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Holy Macaroni!

Nice session!! Supersets look tough as golem cock.

Thanks man! It was rough, but I feel like I'm getting really good results!

Posted by: vortrit

Quote:

Originally Posted by goob