I want to have a sexy time!

**Gazhole** · 05-10-2007, 12:18 AM

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

Malley · 05-10-2007, 02:02 PM

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

vortrit · 05-10-2007, 05:52 PM

Quote:

Originally Posted by Gazhole

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

Thanks. I think it nearly did...

vortrit · 05-10-2007, 05:53 PM

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.

vortrit · 05-11-2007, 02:34 PM

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.

vortrit · 05-15-2007, 11:18 PM

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.

**Gazhole** · 05-16-2007, 03:11 PM

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?

Malley · 05-16-2007, 05:04 PM

How do you like the planks?

vortrit · 05-16-2007, 07:55 PM

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.

vortrit · 05-16-2007, 07:56 PM

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.

vortrit · 05-29-2007, 09:22 PM

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.

Malley · 05-29-2007, 10:43 PM

Yeah I realized.....

vortrit · 05-30-2007, 12:16 AM

Quote:

Originally Posted by Double D

Yeah I realized.....

Realized what?

Malley · 05-30-2007, 12:18 AM

You have been gone

vortrit · 05-30-2007, 12:29 AM

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.

Malley · 05-30-2007, 12:33 AM

I like it better, keeps me fresh

Malley · 05-30-2007, 12:35 AM

Or a routine thats a

Upper push and lower pull

Upper Pull and a lower push

vortrit · 05-30-2007, 12:59 AM

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.

Malley · 05-30-2007, 01:00 AM

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

Upper Vertical plus biceps
Legs
Upper Horizontal plus triceps

vortrit · 05-30-2007, 01:02 AM

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.

vortrit · 05-30-2007, 01:04 AM

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.

Malley · 05-30-2007, 01:22 AM

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

vortrit · 05-30-2007, 09:40 AM

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

vortrit · 05-30-2007, 05:29 PM

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

**Gazhole** · 05-31-2007, 06:36 AM

Hows it going man?

Workouts still looking good!

05-10-2007, 02:02 PM	#122
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	On your very last dip try holding an iso hold for about 20-30 seconds let me know how it goes.
	www.crossfit.com

05-11-2007, 02:34 PM	#125
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	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.
	My Journal!

05-15-2007, 11:18 PM	#126
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	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.
	My Journal!

05-16-2007, 05:04 PM	#128
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	How do you like the planks?
	www.crossfit.com

05-29-2007, 09:22 PM	#131
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	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.
	My Journal!

05-29-2007, 10:43 PM	#132
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Yeah I realized.....

05-30-2007, 12:18 AM	#134
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	You have been gone

05-30-2007, 12:33 AM	#136
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I like it better, keeps me fresh

05-30-2007, 12:35 AM	#137
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Or a routine thats a Upper push and lower pull Upper Pull and a lower push

05-30-2007, 01:00 AM	#139
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	P also said something like this would be ok to go with: Upper Vertical plus biceps Legs Upper Horizontal plus triceps

05-30-2007, 01:04 AM	#141
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	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.
	My Journal!

05-30-2007, 01:22 AM	#142
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I dont dead 3 times a week I do so once. My other ham dominant exercises are GM's and hypers or pullthroughs.

05-30-2007, 09:40 AM	#143
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	I think I meant to say Lower Pull work. What are pullthroughs?
	My Journal!

05-30-2007, 05:29 PM	#144
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	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
	My Journal!