I want to have a sexy time!

Big G · 12-28-2007, 09:06 AM

V - Happy holidays mate!

Looking back I wanted to offer some congrats re: PR on military press. Good job! Keep piling the weight on. You'll have shoulders like bowling balls before too long!

Also... 100 decline twisting crunches!

All at once!? Steep? Full ROM? That's gotta hurt anyway!

In '08 howzabout some full-on 1RM testing? It's good to get out of your 8-10rep box every now and then. I've been doing that with all kinds of stuff recently (weighted chins, military press, bench, squat, DB press, deadlift...). It's a whole heap of fun figuring out exactly how heavy shit can get before you just can't move it. It's also strongly recommended in "Optimizing Strength Training - Designing Non-Linear Periodization Workouts" (my latest book).

And maybe some stretching? Hmm...?

And how about some bar hangs too, after heavy shrugs, squats etc. Give your back a chance to decompress after heavy loads. You'll need that back of yours, later in life.

ALL THE VERY BEST FOR THE YEAR AHEAD...

G.

goob · 12-28-2007, 07:07 PM

Hey V. AS DOMS would say, let a beautiful woman sit on your face and ask you to tell lies....

...................Happy crhistmas etc.......

katt · 12-31-2007, 01:30 PM

Happy New Year V!! Any plans lurking out there??

Brutus_G · 12-31-2007, 04:53 PM

Happy NEW YEARS~!

DOMS · 12-31-2007, 04:56 PM

Quote:

Originally Posted by goob

Hey V. AS DOMS would say, let a beautiful woman sit on your face and ask you to tell lies....

...................Happy crhistmas etc.......

It's always the right time for that!

Happy New Year, vortrit!

SamEaston · 01-01-2008, 06:31 AM

Happy New Year from Scotland, Vortrit!

All the best for 2008, and i hope you have a very SEXY year

Scarface30 · 01-01-2008, 08:32 PM

hope you had a great holiday season vortrit...and a sexy one at that, too!

vortrit · 01-01-2008, 09:25 PM

Quote:

Originally Posted by Big G

V - Happy holidays mate!

Looking back I wanted to offer some congrats re: PR on military press. Good job! Keep piling the weight on. You'll have shoulders like bowling balls before too long!

Also... 100 decline twisting crunches!

All at once!? Steep? Full ROM? That's gotta hurt anyway!

In '08 howzabout some full-on 1RM testing? It's good to get out of your 8-10rep box every now and then. I've been doing that with all kinds of stuff recently (weighted chins, military press, bench, squat, DB press, deadlift...). It's a whole heap of fun figuring out exactly how heavy shit can get before you just can't move it. It's also strongly recommended in "Optimizing Strength Training - Designing Non-Linear Periodization Workouts" (my latest book).

And maybe some stretching? Hmm...?

And how about some bar hangs too, after heavy shrugs, squats etc. Give your back a chance to decompress after heavy loads. You'll need that back of yours, later in life.

ALL THE VERY BEST FOR THE YEAR AHEAD...

G.

Yeah, these are all great points. That's funny that you mention bar hangs because I actually used to do them a lot and people would kind of look at me weird not that it matters. I'm pretty sure my rountines are 100% different from everyone eles at the gym I go to. Very valid point though, and I think I will put them back in there.

Yeah, I was trying to pick on thing and do a 1RM testing once a week, but a lot of the stuff with my periodisation has been unorganized.

It's all really solid advice. Definitely some good points.

Those crunches did hurt a little but not too bad.

vortrit · 01-01-2008, 09:27 PM

Quote:

Originally Posted by goob

Hey V. AS DOMS would say, let a beautiful woman sit on your face and ask you to tell lies....

...................Happy crhistmas etc.......

Sounds like a sexy time.

vortrit · 01-01-2008, 09:28 PM

Quote:

Originally Posted by Brutus_G

Happy NEW YEARS~!

Thanks and back at you!

vortrit · 01-01-2008, 09:28 PM

Quote:

Originally Posted by DOMS

It's always the right time for that!

Happy New Year, vortrit!

Thanks and ditto.

vortrit · 01-01-2008, 09:31 PM

Quote:

Originally Posted by SamEaston

Happy New Year from Scotland, Vortrit!

All the best for 2008, and i hope you have a very SEXY year

Thank. Let's definitely hope so. Happy new year to you too!

vortrit · 01-01-2008, 09:32 PM

Quote:

Originally Posted by Scarface30

hope you had a great holiday season vortrit...and a sexy one at that, too!

Thanks and back at you. It was pretty decent.

vortrit · 01-02-2008, 04:09 PM

Dips

Bodyweight x 10
25 lbs. x 8
50 lbs. x 8
55 lbs. x 8
60 lbs. x 6
65 lbs. x 4

Chins

Bodyweight x 8
Bodyweight x 8
Bodyweight x 6
Bodyweight x 6

Military Press

70 lbs. x 8
80 lbs. x 8
90 lbs. x 8
90 lbs. x 8

Machine Shoulder Press

50 lbs. x 8
60 lbs. x 8
70 lbs. x 6
70 lbs. x 6

Side Laterals

20 lbs.
3 x 8

....................

vortrit · 01-02-2008, 04:14 PM

That was kind of a crappy workout. I was running late. First day back to work and stuff. I mostly just focused on the shoulders. Chins were horrible for some reason.

katt · 01-02-2008, 04:32 PM

Crappy or not, it looks pretty good to me!

Dang V, if I could do that many bw chins,, I'd be bouncing around the weight room doing a happy dance...

goob · 01-03-2008, 01:39 PM

No stopping you V! Straight back into it. Good work, by the way liked your blog.

vortrit · 01-03-2008, 11:46 PM

Quote:

Originally Posted by katt

Crappy or not, it looks pretty good to me!

Dang V, if I could do that many bw chins,, I'd be bouncing around the weight room doing a happy dance...

Thanks, but it seems like I've lost some strength. I'm not sure why. Probably because my diet has been crap, but I hope to start straightening it back out next week.

vortrit · 01-03-2008, 11:47 PM

Quote:

Originally Posted by goob

No stopping you V! Straight back into it. Good work, by the way liked your blog.

Thanks. Almost more like a writing experiment than anything.

vortrit · 01-03-2008, 11:52 PM

Core Superset

Hanging Knee Raises x 30
Cable Crunches @ 150 lbs. x 25

3 sets

Barbell Bench Press/Cable Cross Over Superset

Barbell Bench Press @ 150 lbs. x 8
Cable Cross Over @ 70 lbs. x 8

4 sets

Close Grip Cable Row

180 lbs. x 8

4 sets

Incline Barbell Bench Press/Pec Dec Fly Superset

Incline Barbell Bench Press @ 145 lbs. x 5
Pec Dec @ 100 lbs. x 8

4 sets

Supported T-Bar Row/Rear Delt. Machine Superset

Supported T-Bar Row @ 70 lbs. x 8
Rear Delt. Machine @ 100 lbs. x 8

4 sets

Straight Bar Cable Curls/Rope Curls Superset

Straight Bar Cable Curls @ 110 lbs. x 5
Rope Curls @ 100 lbs. x 5

3 sets

...................

katt · 01-04-2008, 10:08 AM

Geez V.. you're still a supersetting fool.. JG!

vortrit · 01-04-2008, 04:01 PM

Quote:

Originally Posted by katt

Geez V.. you're still a supersetting fool.. JG!

Thanks. Yeah, I sure am.

vortrit · 01-04-2008, 04:08 PM

Barbell Squats

135 lbs. x 20
185 lbs. x 15
235 lbs. x 8
235 lbs. x 8
235 lbs. x 8

Barbell Hyper-extensions

50 lbs. x 8
4 sets

Reverse Hyper-Extensions/Glute Machine Superset

Reverse Hyper-Extensions @ 40 lbs. x 8
Glute Machine @ 75 lbs. x 8
4 sets

Pull Throughs

85 lbs. x 8
4 sets

Plate Loaded Leg Squat/45 Degree Leg Press Superset

Plate Loaded Leg Squat @ 360 lbs.
45 Degree Leg Press @ 230 lbs.
4 x 8

.....................

Witchblade · 01-04-2008, 09:22 PM

Your horizontal upper body strength is fantastic. Nice squats and lower body posterior chain as well.

Scarface30 · 01-05-2008, 04:25 PM

still supersetting it up I see - crazy bastard! lol..nice job on all those workouts vort

Brutus_G · 01-06-2008, 09:11 AM

Nicely done for legs and those supersets are just crazy.

12-28-2007, 09:06 AM	#781
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,212 Photos: 1	V - Happy holidays mate! Looking back I wanted to offer some congrats re: PR on military press. Good job! Keep piling the weight on. You'll have shoulders like bowling balls before too long! Also... 100 decline twisting crunches! All at once!? Steep? Full ROM? That's gotta hurt anyway! In '08 howzabout some full-on 1RM testing? It's good to get out of your 8-10rep box every now and then. I've been doing that with all kinds of stuff recently (weighted chins, military press, bench, squat, DB press, deadlift...). It's a whole heap of fun figuring out exactly how heavy shit can get before you just can't move it. It's also strongly recommended in "Optimizing Strength Training - Designing Non-Linear Periodization Workouts" (my latest book). And maybe some stretching? Hmm...? And how about some bar hangs too, after heavy shrugs, squats etc. Give your back a chance to decompress after heavy loads. You'll need that back of yours, later in life. ALL THE VERY BEST FOR THE YEAR AHEAD... G.
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

12-31-2007, 04:53 PM	#784
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Happy NEW YEARS~!
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

01-01-2008, 08:32 PM	#787
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,763 Photos: 2	hope you had a great holiday season vortrit...and a sexy one at that, too!
	Warning: Seismic Testing Zone Looks like the records will have to wait...

01-02-2008, 04:09 PM	#794
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Dips Bodyweight x 10 25 lbs. x 8 50 lbs. x 8 55 lbs. x 8 60 lbs. x 6 65 lbs. x 4 Chins Bodyweight x 8 Bodyweight x 8 Bodyweight x 6 Bodyweight x 6 Military Press 70 lbs. x 8 80 lbs. x 8 90 lbs. x 8 90 lbs. x 8 Machine Shoulder Press 50 lbs. x 8 60 lbs. x 8 70 lbs. x 6 70 lbs. x 6 Side Laterals 20 lbs. 3 x 8 ....................
	My Journal!

01-02-2008, 04:14 PM	#795
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	That was kind of a crappy workout. I was running late. First day back to work and stuff. I mostly just focused on the shoulders. Chins were horrible for some reason.
	My Journal!

12-28-2007, 07:07 PM	#782
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	Hey V. AS DOMS would say, let a beautiful woman sit on your face and ask you to tell lies.... ...................Happy crhistmas etc.......

12-31-2007, 01:30 PM	#783
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	Happy New Year V!! Any plans lurking out there??

01-02-2008, 04:32 PM	#796
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	Crappy or not, it looks pretty good to me! Dang V, if I could do that many bw chins,, I'd be bouncing around the weight room doing a happy dance...

01-03-2008, 01:39 PM	#797
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	No stopping you V! Straight back into it. Good work, by the way liked your blog.

01-03-2008, 11:52 PM	#800
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Core Superset Hanging Knee Raises x 30 Cable Crunches @ 150 lbs. x 25 3 sets Barbell Bench Press/Cable Cross Over Superset Barbell Bench Press @ 150 lbs. x 8 Cable Cross Over @ 70 lbs. x 8 4 sets Close Grip Cable Row 180 lbs. x 8 4 sets Incline Barbell Bench Press/Pec Dec Fly Superset Incline Barbell Bench Press @ 145 lbs. x 5 Pec Dec @ 100 lbs. x 8 4 sets Supported T-Bar Row/Rear Delt. Machine Superset Supported T-Bar Row @ 70 lbs. x 8 Rear Delt. Machine @ 100 lbs. x 8 4 sets Straight Bar Cable Curls/Rope Curls Superset Straight Bar Cable Curls @ 110 lbs. x 5 Rope Curls @ 100 lbs. x 5 3 sets ...................
	My Journal!

01-04-2008, 10:08 AM	#801
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	Geez V.. you're still a supersetting fool.. JG!

01-04-2008, 04:08 PM	#803
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Barbell Squats 135 lbs. x 20 185 lbs. x 15 235 lbs. x 8 235 lbs. x 8 235 lbs. x 8 Barbell Hyper-extensions 50 lbs. x 8 4 sets Reverse Hyper-Extensions/Glute Machine Superset Reverse Hyper-Extensions @ 40 lbs. x 8 Glute Machine @ 75 lbs. x 8 4 sets Pull Throughs 85 lbs. x 8 4 sets Plate Loaded Leg Squat/45 Degree Leg Press Superset Plate Loaded Leg Squat @ 360 lbs. 45 Degree Leg Press @ 230 lbs. 4 x 8 .....................
	My Journal!

01-04-2008, 09:22 PM	#804
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,420 Photos: 2	Your horizontal upper body strength is fantastic. Nice squats and lower body posterior chain as well.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-05-2008, 04:25 PM	#805
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,763 Photos: 2	still supersetting it up I see - crazy bastard! lol..nice job on all those workouts vort
	Warning: Seismic Testing Zone Looks like the records will have to wait...

01-06-2008, 09:11 AM	#806
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Nicely done for legs and those supersets are just crazy.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson