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Core Superset

Hanging Knee Raises x 40
Cable Crunches @ 120 x 40
70 Second Planks
3 sets

Hyper-extension/Reverse Hyper-extension Superset

Hyper-extension @ 60 lbs. x 10
Reverse Hyper-extension Superset @ 40 lbs. x 10
3 sets

Good Mornings

2 x 10



It was a very light workout today.
 
Chins Ladder

1, 2, 3, 4, 5, 6, 7, 8, 8, 8.
Tempo 3:1:1 / RI: 2 minutes

Cable Rows

170 lbs. x 8
4 sets
Tempo 3:1:1 / RI: 2 minutes

Lat Pulldown

130 lbs. x 8 (2 sets)
100 lbs. x 8 (2 sets)
Tempo 3:1:1 / RI: 2 minutes

Supine Row/T-Bar Row Superset

Supine Rows @ bodyweight x 8
T-Bar Rows @ 50 lbs. x 8
4 sets
Tempo 3:1:1 / RI: 2 minutes

Cable Curls

115 lbs. x 8
3 sets
Tempo 3:1:1 / RI: 2 minutes

Wrist Roller

3 Revolutions
 
Awesome work V. I have a vision of you swinging about on monkey bars when I think of the 'chins ladder'. What is that? Also, outstanding rowing.
 
goob said:
Awesome work V. I have a vision of you swinging about on monkey bars when I think of the 'chins ladder'. What is that? Also, outstanding rowing.
Click to expand...

Thanks. Yeah, my rowing is coming along. A ladder is where you do one, take a break, two, take a break, three, take a break, and work your way up to the maximum you can do.
 
Current Notes/Stats

Weight: 196 lbs.
Body Fat: 9-11%
Biceps: 14 3/4"
Chest: 41"

Supplements:

I'll be running a 30 day cycle of Tribulus and Creatine Mono (Nothing too fancy), along with a multi, etc.

I'll be bulking the next 30 days, at least.

My routine is still a bit scattered, but it's working out, so I'm not going to worry about it.

Things are looking pretty good. I'm going to try to bulk through winter with a couple of cutting phases, and cut in Feburary, I think. Not too sure yet, that's just my rough game plan.
 
you do some pretty crazy supersets bro, very nice indeed.
the supine rows are awesome ! i never knew about them until now. i have no way to do them at my house though, damn :( good luck with your bulking, i think winter is a good time to start a bulk too :)
 
Delusional said:
the supine rows are awesome ! i never knew about them until now.
Click to expand...

Ditto. I'm just thinking of revising my workout too. I've been at the same thing for 3mo now. Probably high time I swtiched it up. Like the idea of those supine rows (maybe with a weight on my chest). Thx for sharing.:thumb:
 
Delusional said:
you do some pretty crazy supersets bro, very nice indeed.
the supine rows are awesome ! i never knew about them until now. i have no way to do them at my house though, damn :( good luck with your bulking, i think winter is a good time to start a bulk too :)
Click to expand...

Thanks, and I love suppersetting although I won't be doing as many of them over the next couple of weeks. I've been bulking in the summer and cutting in the winter, so I'm trying to change it to the way I want it this time around. I do supine rows on the smith machine. Yeah, they would be hard to do at home, I think.
 
Big G said:
Ditto. I'm just thinking of revising my workout too. I've been at the same thing for 3mo now. Probably high time I swtiched it up. Like the idea of those supine rows (maybe with a weight on my chest). Thx for sharing.:thumb:
Click to expand...

Well, I've been doing mostly full body push/pull for awhile now, but some of it has been getting changed up. Not to mention my excersise selection and order I do them in always changes. I had a new program set up, but my college class schedule changed the day before it started, so I couldn't start the program I wanted to. I'm not too worried about it.
 
SamEaston said:
Hey Vortrit!

Im seeing these 'ladders' in every journal i look in. I think it's time to get me some of those!

Your workouts are really nice - great numbers! :D
Click to expand...

Vortit's really small. He carries a ladder around to be able to reach the bars on the pull up station....

I don't think you'll need one.
 
SamEaston said:
Hey Vortrit!

Im seeing these 'ladders' in every journal i look in. I think it's time to get me some of those!

Your workouts are really nice - great numbers! :D
Click to expand...

Thanks, and thanks for stopping by. That's actually the first time I've done the ladder method.
 
goob said:
Vortit's really small. He carries a ladder around to be able to reach the bars on the pull up station....

I don't think you'll need one.
Click to expand...

Yeah, I'm about the size of a real life GI Joe.
 
Dips

weighted @ 25 lbs. x 8
weighted @ 25 lbs. x 8
weighted @ 35 lbs. x 8
weighted @ 35 lbs. x 8
weighted @ 40 lbs. x 8

Barbell Bench Press

135 lbs. x 8
145 lbs. x 8
150 lbs. x 8
155 lbs. x 8
160 lbs. x 6

Incline Bench Press/Cable Fly Superset

Incline Bench Press @ 95 lbs. x 8
Cable Fly @ 80 lbs. x 8

Incline Bench Press @ 100 lbs. x 8
Cable Fly @ 80 lbs. x 8

Incline Bench Press @ 110 lbs. x 8
Cable Fly @ 80 lbs. x 8

Incline Bench Press @ 115 lbs. x 8
Cable Fly @ 80 lbs. x 8

Military Press

70 lbs.
5 x 5

Close Grip Bench/Close Grip Military Press Superset

Close Grip Bench @ 95 lbs. x 5
Close Grip Military Press @ 40 lbs. x 5
4 sets.
 
hey man, just looking through the journal and you have some awesome workouts in here! this one in particular a few days ago:eek:!

vortrit said:
Barbell Bench Press Burnout

10 @ 135 lbs.
8 @ 155 lbs.
6 @ 165 lbs.
4 @ 185 lbs.
2 @ 195 lbs.
1 @ 200 lbs.
2 @ 195 lbs.
4 @ 185 lbs.
6 @ 165 lbs.
8 @ 155 lbs.
10 @ 135 lbs.

Barbell Squat Burnout

10 @ 225 lbs.
8 @ 275 lbs.
6 @ 285 lbs
4 @ 305 lbs.
2 @ 310 lbs.
1 @ 315 lbs. PR
2 @ 310 lbs.
4 @ 305 lbs.
6 @ 285 lbs.
8 @ 275 lbs.
10 @ 225 lbs.

Military Press Burnout

10 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
4 @ 90 lbs.
2 @ 100 lbs. PR
4 @ 90 lbs.
6 @ 80 lbs.
8 @ 70 lbs.
10 @ 60 lbs.

Flat Bench Dumbbell Flies

10 @ 35 lbs.
8 @ 40 lbs.
6 @ 45 lbs.
4 @ 50 lbs.
2 @ 55 lbs. PR

Incline Dumbbell Bench Press

8 @ 55 lbs.
5 @ 60 lbs.
3 @ 65 lbs. PR

Incline Barbell Bench Press

115 lbs.
3 x 5

Dips

Bodyweight
3 x 5

Am I ever sore......:wacko:
Click to expand...

:thumbs:
 
your latest work out looks awesome man. good job. close grip military press eh? that sounds pretty crazy..never tried it. never even thought of it really. your journal keeps on giving me new work out ideas, i love it :D

thats gotta be pretty damn hard right? especially after doing close grip bench. were you seated or standing? im gonna have to try them some time, i bet ill only be able to do around 20lbs though >.< oh well, its a start.

props on the supersets again, i like how your workouts are goin so far.
 
Delusional said:
your latest work out looks awesome man. good job. close grip military press eh? that sounds pretty crazy..never tried it. never even thought of it really. your journal keeps on giving me new work out ideas, i love it :D

thats gotta be pretty damn hard right? especially after doing close grip bench. were you seated or standing? im gonna have to try them some time, i bet ill only be able to do around 20lbs though >.< oh well, its a start.

props on the supersets again, i like how your workouts are goin so far.
Click to expand...

Thanks. I like to do things to keep my workouts refreshing instead of doing the same thing over and over. Each one is different, but once in awhile they repeat.

I did the Military Presses standing. If I do them seated I call it seated otherwise it's just Military Press. You can do them seated if you like though. Yeah the Close Grip was very difficult. Just use whatever weight you can. That was actually only two ten pound plates with a twenty pound bar, so even if you just use a bar for it until you build up more strength.
 
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IronMag Labs Prohormones
Scarface30 said:
hey man, just looking through the journal and you have some awesome workouts in here! this one in particular a few days ago:eek:!



:thumbs:
Click to expand...

Thanks for the complement, and thanks for stopping by. Yeah, that was one of my toughest workouts ever, but I broke a lot of PR's so I was pretty happy.
 
Weighted Chins

10 lbs. @ 5x5 PR

Close Grip Cable Row

180 lbs. x 8 PR
4 sets

T-Bar Row

60 lbs. x 8
70 lbs. x 8
75 lbs. x 8
80 lbs. x 8
90 lbs. x 2 PR

Lat Pulldown

130 lbs. x 8
4 sets

Hammer Strength Pulldown/Hammer Strength Row Superset

Both @ 120 lbs.
5 x 5 on each.

Biceps Fly

65 lbs. x 8
4 sets

Rear Deltoid Machine/Standing Cable Crunch Superset

Rear Deltoid Machine @ 100 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

Rear Deltoid Machine @ 110 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40

Rear Deltoid Machine @ 120 lbs. x 8
Standing Cable Crunch @ 75 lbs. x 40


That was a good workout. A little too long, but good.
 
3 PRs in one session!?

YOU'RE OFF THE FUCKING CHAIN!
 
Gazhole said:
3 PRs in one session!?

YOU'RE OFF THE FUCKING CHAIN!
Click to expand...

Actually I broke 4 last Friday. Yeah, things have been really good as far as my training goes.
 
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