I want to have a sexy time!

[Musclebeach]

Im digging the supersets!

You have only been training for 13 months!? DAMN!

 

[vortrit]

Im digging the supersets!

You have only been training for 13 months!? DAMN!

Yeah, 13. The middle of next month will be around 14 months.

 

[vortrit]

current stats 6' tall/192 lbs./10% body fat

Bodyweight Chins

8
6
4
3

T-Bar Row

8 @ 70 lbs
3 sets

Lat Pulldowns

8 @ 130 lbs
3 sets

Seated Cable Rows

8 @ 160 lbs
3 sets

E-Z Bar Curl (inner grip)/Side Laterals Superset

10 @ 30 lbs
10 @ 15 lbs

10 @ 40 lbs
10 @ 15 lbs

10 @ 50 lbs
10 @ 20 lbs

10 @ 60 lbs
10 @ 20 lbs

Bicep Fly/Preacher Curls Superset

Bicep Fly @ 60 lbs
Preacher Curl @ 80 lbs
3 sets

 

[vortrit]

Weighted Dips

8 @ 10 lbs
8 @ 15 lbs
8 @ 20 lbs
8 @ 25 lbs
4 @ 30 lbs

Bench Press/Triceps Rope Pushdown Superset

8 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

6 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

4 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

4 @ 145 lbs (barbell bench press)
8 @ 110 lbs (triceps rope pushdown)

Incline Dumbbell Bench Press/Triceps Straight Bar Pushdown Superset

8 @ 50 lbs (incline dumbbell bench press)
8 2 110 lbs (triceps straight bar pushdown)
3 sets

Cable Fly/Triceps Dumbbell Kickbacks

8 @ 60 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

8 @ 65 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

8 @ 70 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

8 @ 75 lbs (cable fly)
8 @ 25 lbs (triceps kickback) [each arm]

Decline Dumbbell Flies

8 @ 30 lbs.
3 sets

 

[katt]

With all those supersets.... where you burning or what? That would have killed me!

 

[vortrit]

With all those supersets.... where you burning or what? That would have killed me!

I don't think I've done that many supersets in one workout before besides ab stuff, but I was really starting to feel it near the end. It was a really great workout.

 

[katt]

Yeah,, I love those!

 

[vortrit]

Accessory Work Day

Barbell Squats

8 @ 255 lbs.
4 sets

Core Superset

Hanging knee raises (right side, left side - rotating) x 40
Cable Crunches @ 100 lbs x 40
Planks x 60 seconds
3 sets

Hyperextentions/Reverse-Hypserextentions superset

10 @ 40 lbs (same weight on both)
4 sets

Reverse Curl/Cable Wrist Rolls superset

Reverse Cable Curls @ 55 lbs x 8
Cable Wrist Rolls @ 100 lbs tention x 40
4 sets

Standing Hip Extentions

Right leg @ 100 lbs x 8
Left leg @ 100 lbs x 8
3 sets

 

[vortrit]

Barbell Bench Press

8 x 135 lbs
8 x 145 lbs
8 x 155 lbs
4 x 160 lbs
2 x 185 lbs

Weighted Dips

10 x 5 lbs
8 x 10 lbs
8 x 15 lbs
6 x 20 lbs
6 x 25 lbs

Incline Dumbbell Bench Press

3 x 50 lbs
3 sets

Military Press

5 x 70 lbs
5 sets

Cable Fly/Triceps Kickback Superset

Cable fly @ 80 lbs
Triceps Kickbacks @ 25 lbs

Flat Bench Dumbbell Fly

8 @ 25 lbs
8 @ 35 lbs
8 @ 45 lbs

 

[katt]

Strong workout - nice presses!

 

[vortrit]

Strong workout - nice presses!

Thanks. I wanted to superset that last one with some kind of pushdown but I was running out of time.

 

[katt]

Yeah, that sucks - running out of time... Just when you're in a groove and it's going great, you look at the clock and its time to go

 

[Musclebeach]

Yeh, you look at the clock and realize you are supposed to meet your girlfiend 15 minutes ago.... Oops?

 

[vortrit]

I certainly was not trying to prove anything to myself today. Just a nice solid workout at a slow pace. I actually got there pretty early for a change.

Core Superset

Hanging Knee Raises x 30
Cable Crunches @ 100 lbs. x 30
4 sets

Chins

3 sets x 5 reps.

Lat Pulldowns

5 sets x 8 reps @ 120 lbs.

T-Bar Rows

5 sets x 8 reps @ 45 lbs.

Side Lateral/Ball Crunches superset

Side Laterals @ 20 lbs.
Ball crunches x 30
3 sets

Reverse Cable Curls/Machine Preacher Curl superset

Reverse Cable Curls @ 100 lbs.
Machine Preacher Curls @ 80, 90, 100 lbs
3 sets / 8 reps

Rear Deltoid Machine

8 @ 80 lbs.
8 @ 90 lbs.
8 @ 100 lbs.

Wrist Roller

40 x 180 lbs.
3 sets.

 

[vortrit]

Yeah, that sucks - running out of time... Just when you're in a groove and it's going great, you look at the clock and its time to go

Yeah, I usually have to go to work or school after that or work then school.

 

[vortrit]

Yeh, you look at the clock and realize you are supposed to meet your girlfiend 15 minutes ago.... Oops?

Yeah, I could see how that could be a problem. I don't really have a girlfriend right now but my day is still usually pretty busy.

 

[vortrit]

Hanging Knee Raise/Hyperextension Superset

Hanging Knee Raises x 35
Hyperextension x 10 @ 25 lbs.

Rope Crunches/Reverse Hyperextension Superset

Rope Crunches x 50 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Rope Crunches x 50 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Rope Crunches x 100 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.

Rope Crunches x 100 @ 100 lbs.
Reverse Hyperextensions x 10 @ 40 lbs.



Standing Cable Hip Extensions/Weighted Side Bends Superset

Standing Cable Hip Extensions x 10 each leg @ 100 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Standing Cable Hip Extensions x 10 each leg @ 105 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Standing Cable Hip Extensions x 10 each leg @ 110 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Standing Cable Hip Extensions x 10 each leg @ 115 lbs.
Weighted Side Bends Superset x 15 each side @ 30 lbs.

Decline Crunches

x 100

Seated Calf Raise

15 @ 90 lbs.
4 sets.

 

[vortrit]

Barbell Bench Press

145 (8)
155 (6)
185 (4)

Weighted Dips/Triceps Rope Pushdown Superset

Dips + 10 lbs x 4
Triceps Rope x 100 lbs x 10
4 sets

Incline Barbell Bench Press

110 (8)
110 (8)
110 (6)
110 (6)
110 (4)
110 (4)

Decline Barbell Bench Press/Cable Fly Superset

Barbell Bench @ 110 lbs x 8
Cable Fly @ 70 lbs x 8
4 sets

Incline Dumbbell Fly

30 lbs x 8
3 sets

 

[vortrit]

Chins/Lat Pulldown with row grip superset

5 chins
Pulldowns @ 120 lbs. x 8
4 sets

Cable Rows

150lbs x 8 x 5 sets

T-Bar Rows

60 lbs. x 8 x 4 sets

Side Laterals

25 lbs x 8 x 4 sets

Rear Deltoid Machine

120 lbs. x 8 x 4 sets

EZ-Bar Curls

65 lbs. x 8 x 3 sets

Preacher Curls

55 lbs. x 8 x 3 sets

Hanging Knee Raises

100

Decline Bench Crunches

100

Standing Cable Crunches

100 lbs. x 50

 

[vortrit]

Dumbbell Flat Bench Press

8 @ 60 lbs.
8 @ 65 lbs.
6 @ 70 lbs.
4 @ 75 lbs.
3 @ 80 lbs.

Decline Bench Press/Decline Hammer Strength Press Superset

Decline Bench Press @ 155 lbs. x 5
Decline Hammer Strength Press @ 160 lbs. x 5
4 sets

Skull Crushers

8 @ 55 lbs.
3 sets

Triceps Triple Superset

Rope Pushdowns @ 100 lbsx x 10
Straight Bar Pushdowns @ 120 lbs. x 8
Triceps Plate Loaded Arm Extension @ 110 lbs. x 5
4 sets
_____________________________________

I have not actually dumbbell pressed in awhile. My old PR is 70 lbs. x 3, so 80 lbs. x 3 would be a new PR on that.

Current PR's and stats.

Height: 6'
Weight: 202 lbs.
Bodyfat: Around 10 %, but probably a little bit under.

Bench Press: 205 lbs. x 1
Squat: 305 lbs. x 5
Dumbbell Press: 80 x 3
Deadlift: Not sure. But I have to stay away from them for awhile anyway.

 

[Witchblade]

Compadré!

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

 

[vortrit]

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.

 

[Double D]

Things seem to be coming along nicely.

 

[vortrit]

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!

 

[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

 

[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.

 

[vortrit]

Last night.

An hour of cardio on elliptical mixed with circuit work.

Today: off.

 

[katt]

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

 

[vortrit]

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.

 

[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