I want to have a sexy time!

[Double D]

Dude you gotta stop posting here once a month. Try to keep up a bit, haha.

 

[vortrit]

Dude you gotta stop posting here once a month. Try to keep up a bit, haha.

Yeah, you are right. As I said after unloading I am going to keep the journal updated a bit better.

 

[vortrit]

So it was back to the gym today after a week off. I was glad to be back. I'm on the new diet and I'm damn stuffed right now and still have a meal to go. I just did the old push routine. In fact, I'm going to just do the old routine now until I get used to the new diet although I did add some planks in my ab routine which I generally do on Monday and Friday.

 

[Uthinkso]

Great work man, your an inspiration to formerly flabby guys everywhere.

 

[vortrit]

Great work man, your an inspiration to formerly flabby guys everywhere.

Thanks!


I did pull Monday, Legs Tuesday. It all went pretty well. Today is my day off and tomorow I'm doing push and pull again Friday. I will get a weight measurment and body fat measurment tommorow or Friday. The new diet seems to be going well to.

 

[DOMS]

What are the details of your workout?

 

[vortrit]

Today was push day.

Bench Press 4 x 12, 10, 8, 6
Incline Dumbell / Hammer Strenght Incline Superset 3x10
Military Press 4 x 12, 10, 8, 6
Decline DB Fly / Cable Fly - superset 3x10
Dips 4 sets
Tricep Rope Pushdown 4 x 10
Seated Calf Raise 4 x15
HIIT Cardio 15 Minutes.


I really should have dropped that second set. Tommorow is Push day again. Next week.

Mon: Legs Tues: Push Wed: Off Thur: Pull Fri: Legs

Weighted in at 190 w/ 11% body fat.

 

[vortrit]

Cable Rows 3 x 10
Wide Grip Pullups 3 x 10
Shrugs 3 x 10
DB Rear Lateral Raise / Face Pull Superset 3 x 10
Preacher Curl 3 x 10
Wrist Rope 3 x 10

Abs:

Hanging Knee Raises
Rope Cruches
Planks
3 x 15 on all.

189.5 @ 11% body fat.

 

[vortrit]

Leg day.


Barbell Squat 12, 10, 8, 6
Hack Squat 12, 10, 8, 6
Trap Bar Dead Lift 12, 10, 10, 10
Lunges 3x10 each side
Good Mornings 4x10

Hanging Knee Raise / Seated calf raise superset 4x15
Leg Raises / Calf Sled superset 4x15

 

[vortrit]

Push day today.

Bench Press 12, 10, 8, 6
Incline DB Press 12, 10, 8, 6
Military Press 12, 10, 8, 6
Cable Fly 12, 10, 8, 6
Dips 4x failure
CG Bench Press

20 Min. HIIT Cardio (Treadmill)

 

[Double D]

You going to give me some weights with those sets and reps?

 

[vortrit]

You going to give me some weights with those sets and reps?

I will try to start writing them down. But I what I have from memorey

Bench Press 115, 135, 145, 150
Incline DB Press 35, 40, 45, 50
Military Press 65, 75, 80, 85
Cable Fly 50, 60, 70, 80
Dips = body weight
CG Bench Press 75, 85, 90, 95

All in pounds.

 

[vortrit]

Also, I have been doing assited dips and pullups. I am going to quit that starting this week. I could only do 6, 4, 4, and 4 dips for now.

 

[Double D]

Nice work, thank you very much. I like to know what I am reading you know? best of luck with those lbs and reps increasing each workout!

 

[vortrit]

Nice work, thank you very much. I like to know what I am reading you know? best of luck with those lbs and reps increasing each workout!

Thanks. I definatly need to keep better track of how much weight I am lifting anyway. I will start jotting it down and keeping better track of it. It will give me a better idea of my progress anyway. Tommorow if an off day and then Thursay if Pull day. I will definatly write down all sets/reps/weight.

 

[vortrit]

Today Pull.

Weight 191 w/ 10.5% body fat.

Chins 10, 6, 6, 4
Bent Over Barbell Row 95, 115, 120, 125 (10 each)
Cable Rows 80, 90, 100, 110 (10 each)
Face Pulls 85, 95, 105, 115 (10 each)
BD Shrugs 60, 65, 70, 75 (10 each)
EZ Bar Curl 65, 70, 75, 80 (10 each)
Reverse Cable Curls 65, 75, 85, 95 (10 each)

I dropped some weight compared to what I've been doing because I've been doing a lot of drop sets so I went for 10 reps each w/ 60 seconds of rest between reps.

Also I am going to try to work on my forearms a little more. I am much weaker in my left arm and the muscle that goes through the middle of the forearm is much weaker. It it much smaller and even tends to hurt a little on curls sometimes, so one of my main goals right now is to even up the forearm.

 

[Double D]

How tall are you?

 

[vortrit]

How tall are you?

6 foot tall.

 

[Double D]

Main goal?

Secondary Goals?

 

[vortrit]

Main goal?

Secondary Goals?

I think I may have stated it somewhere in this thread before, but my main goal is to get to about 200 lbs with about 8% body fat.

My secondary goal would be to even up any muscle imbalances as much as possible. That, and increase my strenth a lot.

 

[Double D]

I love the second goal. So your lifting now for size then I take it?

 

[vortrit]

I love the second goal. So your lifting now for size then I take it?

Yes, for the time being mostly for size.

 

[Double D]

So you are doing push/pull/legs?

Just so you know I dont know where I am going with this!

 

[vortrit]

So you are doing push/pull/legs?

Just so you know I dont know where I am going with this!

Yeah, I'm doing push/pull/legs for the time being. After my next break I think I may try to do full body or upper push/ lower push, upper pull, lower pull.

 

[Double D]

I like upper/lower or total body much much better! I normally only use Push/Pull/Legs for a deload week.

 

[vortrit]

I like upper/lower or total body much much better! I normally only use Push/Pull/Legs for a deload week.

I really like the sound of a total body because it's something I've never done before. I've done pretty good actually with the Push/Pull/Legs, but it's starting to get a bit old. For some reason total body is sounding really good, so after my next deload I'm going to make an attempt to come up with a total body routine.

 

[Double D]

Total body routines are the best imo. They are fun and really keep you from overtraining. If I like to do my total body routines like this:

Mon-Endurance
Weds-Hypertrophy
Fri-Strength

Its fun like that.

 

[vortrit]

Total body routines are the best imo. They are fun and really keep you from overtraining. If I like to do my total body routines like this:

Mon-Endurance
Weds-Hypertrophy
Fri-Strength

Its fun like that.

That looks like a great idea. I am doing four days a week with push/pull/legs, and I'd actually like to go to three days a week for my next routine. Of course I will do cardio on one off day. That seems like a great program because it hits all of the areas I want to hit, esp. Hypertrophy and Strength, but endurance is definatly under rated.

 

[Double D]

Its a great way to do it. There are many other ways like:

Wk1-3-Endurance
Wk4-6-Hypertrophy
Wk7-9-Strength
Wk10-Deload

Work with progression to. Like:
BB Bench-----DB Bench-----See Saw DB Bench------1-Arm Bench w/ stablilization

BB Squat----DB Squat-----Bulgarian Squats----Walking Lunges

BB Deadlift----DB Deads----DB 1-leg RDL-----etc....

Get it?

 

[vortrit]

Its a great way to do it. There are many other ways like:

Wk1-3-Endurance
Wk4-6-Hypertrophy
Wk7-9-Strength
Wk10-Deload

Work with progression to. Like:
BB Bench-----DB Bench-----See Saw DB Bench------1-Arm Bench w/ stablilization

BB Squat----DB Squat-----Bulgarian Squats----Walking Lunges

BB Deadlift----DB Deads----DB 1-leg RDL-----etc....

Get it?

Yeah, I've got a pretty good idea. Both way look pretty good. I'm going to finish my next two week of push/pull/legs then take a deload week. It will give me time to piece it together better as well. Also, I've been poking my nose around in your journal trying to get some ideas.