I want to have a sexy time!

[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.

 

[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.

 

[Double D]

Sounds good.

 

[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

 

[Double D]

Nice workout, pretty fundamentally sound.

 

[vortrit]

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.

 

[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.

 

[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

 

[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

 

[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....

 

[vortrit]

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?

 

[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.

 

[vortrit]

I also did some stretching as well.

 

[vortrit]

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.

 

[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!

 

[vortrit]

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.

 

[Double D]

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

 

[vortrit]

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.

 

[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

 

[Double D]

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

 

[vortrit]

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.

 

[Double D]

I think thats the best way to do it.

 

[vortrit]

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.

 

[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.

 

[vortrit]

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.

 

[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

 

[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.

 

[vortrit]

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.

 

[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

 

[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.