I want to have a sexy time!

[vortrit]

I have decided to make an online journel to keep track of my progress. I've been doing my new routine for two days now, which goes:

Push

DB Bench Press
Incline DB Bench Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Pulldowns
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

Legs

Squats
Deadlift
DB Lunge
Good Mornings
Leg Press
Standing Calf Raise


I did the push routine. It went well, but I think I could have lifted more weight.

As well, I did the push routine tonigh. It was very intense. I do think I will drop one of the first two rows though as it took longer than I thought. I am going to make it more like this:

Pull

Bent Over Rows (12, 10, 8, 6)
Wide Grip Pullups (12, 10, 8, 6)
Pulldowns (12, 10, 8, 6)
Shrugs (12, 10, 8, 6)
DB Rear Lateral Raise (12, 10, 8, 6)
DB Curls (12, 10, 8, 6)
Wrist Curls (12, 10, 8, 6)

I may change the reps a little too. For example do only 3 sets on the DB Curls and Wrist Curls...

My goal right now is mainly to add mass to my chest and back.

 

[vortrit]

Wed. = Ab / Cardio day.

 

[Gazhole]

Best journal title ever.

 

[vortrit]

Best journal title ever.

Thanks.

Push day is going to be:

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

I'm taking out the pulldowns.

 

[Gazhole]

Thanks.

Push day is going to be:

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

I'm taking out the pulldowns.

You wont regret it. WG Pull/Chin ups will kill you in ways Pulldowns never could .

 

[vortrit]

You wont regret it. WG Pull/Chin ups will kill you in ways Pulldowns never could .

I'm definatly feeling it from last night.

I think I may need to do something to make my push day a bit more challenging though.

 

[Gazhole]

Switch Incline Press with Standing Overhead Press?

 

[Triple Threat]

Best journal title ever.

Yeah, I wonder why John H hasn't made an appearance yet.

 

[vortrit]

Switch Incline Press with Standing Overhead Press?

You mean Military Press? That's what I was thinking about adding, but I wasn't sure what to drop.

 

[Gazhole]

You mean Military Press? That's what I was thinking about adding, but I wasn't sure what to drop.

Yeah, Military Press.

IMO i'd drop Incline Bench. You're already doing a few horizontal presses, but i think Dips is the only vertical one youre using. Plus Military Press will hit your lateral delts pretty well too.

I just dont see the need for two kinds of bench press in one session.

 

[vortrit]

Good idea. It will be:

Push

DB Bench Press
Military Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers


I did legs today. It went well. I think I'll leave it like it is. I may do step ups instead of lunges once in awhile though.

 

[Double D]

So whats some of your 1rm's? Trying to gauge where you are now and where you will be 6-12 months from now.

 

[vortrit]

So whats some of your 1rm's? Trying to gauge where you are now and where you will be 6-12 months from now.

Probably not very much.

Actually, I do not know, but I will try to write them down. I'm bad about writing down weight, but I have a lot of what I do remembered.

I can't really bench very much. Probably about 150, but I've never tried it with rest. I am also not a fan of benching to see how much I can bench though.

 

[vortrit]

Also, my stats right now.

184 lbs.
9% bodyfat.

 

[Double D]

Height?
Years training?
Favorite workouts, if any...
Bodybuilder or Powerlifter?

 

[vortrit]

Height?
Years training?
Favorite workouts, if any...
Bodybuilder or Powerlifter?

Height: 6'
Years of Training: One, but after about three years off. I did 2 years of training before that, but only did weights about twice a week with an upper/ lower split. At that time I did a lot of swimming.
Favorite Workouts: I really like doing leg work. I love doing squats or anything to do with legs. Of course, I like doing all of them. I'm becoming a fan of the compound excersises.
Bodybuilding. I'd like to put on more mass, and keep the body fat about where it's at, then maybe lower it to about 6% before next summer depending on how I look by then.

 

[Gazhole]

Good idea. It will be:
Push

DB Bench Press
Military Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

 

[vortrit]

It's chest day again today, so we see how it goes. I'm snowed in, so I'll have to do it all here at home, which should not be a problem.

Snow sucks. Global warming my ass!

 

[vortrit]

Push 2

BB Bench Press
Military Press
Weighted Dips
DB Flyes
DB Rotations
CG Bench Press

This will be my Push 2. Not much difference except the press is done with a barbell, and CG Bench instead of Skullcrushers.

I did this one today at home. It went well.

 

[Double D]

Good luck with all of your goals! They are good goals and can easily be accomplished with some hard work and dedication!

Workouts look good as well.

 

[vortrit]

I'm on the second week. Everything looks good. I guess I'll just have to stick with the program and see what happens.

 

[Double D]

Waiting for another update.....

 

[vortrit]

Waiting for another update.....

Thanks, and sorry. This week has been busy. I'm getting ready to go on my third week, and things are looking really good. I do seem to be making some decent gains from what I can tell so far. I really need to get my ab stuff sorted out better now. I had push 2x last week and dropped the one arm dumbbell rows on the second time and did EZ Bar Curls instead of the Dumbbell curls. Looks like I'll be doing legs 2X this week, which I like to do a lot anyway, so it should be a good one.

 

[vortrit]

In addition, I got weighted at the doctor this week and I only came to 182 with my steel toed boots on! I think the scale in the gym may be off, which sucks. I'm still 10 pounds heavier than I was, but I need to try to make more time to eat.

 

[vortrit]

Finishing up my third week. Everything is looking pretty good. I just have to do legs tonight then back to week a. I'm pretty happy with the way things are shaping up with my body due to the new routine.

 

[vortrit]

Checking in. I've been on vacation a week and also unloading. Back to work this week. The routine is going reall well and I'm making good gains otherwise.

 

[goandykid]

Gald to hear...keep it up.

 

[vortrit]

We just had a huge ice storm here. I just got electricity back after 10 days, so I've been eating like crap and not working out. Hopefully I can settle back into my old routine within the next few days.

 

[vortrit]

Checking in. Things are looking good. I wish I had more time to keep track of things in this journal but with work, working out, and school... Anyway I'm at 191 and starting to look really good, I think. I'm making gains and very happy.

 

[vortrit]

So I am going to unload this week. I am going to work on my routine until then, etc. I am going to change things up a bit, and try to keep a better journal when I am done unloading.


I am thinking of a new routine something like this.

Pull:
Cable Rows
Pull-ups
Shrugs
Face Pulls

Push:
Barbell Bench Press
Military Press
Weighted Dips
Cable Crossover

Legs:
Squats or Deadlift
DB Lunge
Good Mornings
Leg Press

Abs/calves Monday and Friday. Calves Tuesday and Friday. I would like to try out some ab/calf supersets on friday. Cardio Monday, wedesday, and Thursday for 1/2 hour.


My current stats are about 188 lbs. with 9-10% bodyfat. I would like to eventually reach about 200 lbs. with about 7-8% bodyfat.