I want to have a sexy time!

vortrit · 04-30-2007, 12:43 AM

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...

Double D · 04-30-2007, 12:47 AM

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!

vortrit · 04-30-2007, 12:50 AM

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

Double D · 04-30-2007, 01:11 AM

Oh yeah that works perfect.

vortrit · 04-30-2007, 01:23 AM

Quote:

Originally Posted by Double D

Oh yeah that works perfect.

What would you suggest for reps/sets on these?

Double D · 04-30-2007, 01:29 AM

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.

vortrit · 04-30-2007, 01:34 AM

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.

Double D · 04-30-2007, 01:44 AM

Endurance is normally from 12-20.

vortrit · 04-30-2007, 04:39 PM

Quote:

Originally Posted by Double D

Endurance is normally from 12-20.

Right. I misread that...

vortrit · 04-30-2007, 04:47 PM

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.

Double D · 05-01-2007, 12:16 AM

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

vortrit · 05-01-2007, 12:39 AM

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.

vortrit · 05-01-2007, 04:38 PM

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

Double D · 05-02-2007, 12:12 AM

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

vortrit · 05-02-2007, 12:22 AM

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.

**Gazhole** · 05-02-2007, 01:26 AM

Nice workout, man!

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

Good work.

vortrit · 05-03-2007, 04:30 PM

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.

vortrit · 05-03-2007, 04:35 PM

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!

**Gazhole** · 05-03-2007, 05:09 PM

Dude, why blah?

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

vortrit · 05-03-2007, 05:37 PM

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.

Double D · 05-03-2007, 09:18 PM

Nice tempo work!

vortrit · 05-04-2007, 03:54 PM

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

Double D · 05-06-2007, 04:32 PM

Nice work.

vortrit · 05-06-2007, 08:01 PM

Quote:

Originally Posted by Double D

Nice work.

Thanks. Onto full body tommorow.

vortrit · 05-07-2007, 08:40 PM

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.

Double D · 05-08-2007, 02:13 PM

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

vortrit · 05-08-2007, 05:56 PM

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...

vortrit · 05-08-2007, 05:57 PM

Today:

Treadmill

20 minutes

3 minutes @ 4.2 mph
1 minute @ 7 mph

Repeat.

Double D · 05-09-2007, 02:23 PM

vortrit · 05-09-2007, 05:27 PM

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

04-30-2007, 01:34 AM	#97
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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. My Journal!

04-30-2007, 04:47 PM	#100
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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. My Journal!

05-01-2007, 04:38 PM	#103
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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 My Journal!

05-02-2007, 01:26 AM	#106
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Nice workout, man! Doing Deads then Good Mornings is pretty Ham-frying ive gotta say, lol. Good work. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-03-2007, 04:35 PM	#108
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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! My Journal!

04-30-2007, 12:47 AM	#92
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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!

04-30-2007, 01:11 AM	#94
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Oh yeah that works perfect.

04-30-2007, 01:29 AM	#96
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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.

04-30-2007, 01:44 AM	#98
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Endurance is normally from 12-20.

05-01-2007, 12:16 AM	#101
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Drop a curl and drop the face pulls and you will be doing better. That was to much volume in my opinion.

05-02-2007, 12:12 AM	#104
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Nice workout, I like it! How do you feel?

05-03-2007, 05:09 PM	#109
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Dude, why blah? The weights kept going up, and thats some pretty cool tempo work! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-03-2007, 09:18 PM	#111
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Nice tempo work!

05-04-2007, 03:54 PM	#112
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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 My Journal!

05-06-2007, 04:32 PM	#113
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Nice work.

05-07-2007, 08:40 PM	#115
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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. My Journal!

05-08-2007, 02:13 PM	#116
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I would drop the extensions, that workout looks to good to throw extensions in there. Nice numbers.

05-08-2007, 05:57 PM	#118
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Today: Treadmill 20 minutes 3 minutes @ 4.2 mph 1 minute @ 7 mph Repeat. My Journal!

05-09-2007, 02:23 PM	#119
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Hi!

05-09-2007, 05:27 PM	#120
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	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 My Journal!

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