I want to have a sexy time!

[vortrit]

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.

Yeah, I think it's mostly variations of bench, but I do have some dips and Overhead Press in there. I also tried to add single body part and compound body part movements (i.e. One arm dumbell Rows and Cable Row). Yeah, I definatly need to set up a loading pattern. I'm not exactly sure how I want to so it yet...

 

[Double D]

Why not cycle from endurance for 3 weeks, hypertrophy, then into strength?

Try to throw some single limbed exercises in there as well. Single limbed squats!

 

[vortrit]

Why not cycle from endurance for 3 weeks, hypertrophy, then into strength?

Try to throw some single limbed exercises in there as well. Single limbed squats!

Yeah, that's a good idea. Like I said it still need a bit of rework. I thought about doing it that way or like...

Mon. - Endurance

Wed. - Hypertrophy

Fri. - Strength

 

[Double D]

Oh yeah that works perfect.

 

[vortrit]

Oh yeah that works perfect.

What would you suggest for reps/sets on these?

 

[Double D]

Well enduance soemthing like:
2-3x12-15-RI-45 Tempo-2/x/1

Hypertrophy:
3x6-8-RI-60-90 Tempo-3/1/1

Strength:
5x3-RI-120-180 Tempo-Controlled

But after about 3-4 weeks I may even switch that up. Using something else. Maybe manipulate the sets or reps a bit, or mess with the tempo.

 

[vortrit]

I would have guess a bit higher for endurance. I get all that and hate to look like an idiot again, but I'm not at all familiar with the tempo thing... the rest I get.

 

[Double D]

Endurance is normally from 12-20.

 

[vortrit]

Endurance is normally from 12-20.

Right. I misread that...

 

[vortrit]

Push Day - Lifting for Hypertrophy.

Weight: 192

Chins

x 7
x 5
x 4
x 4

Tempo 3/1/1 - 60 Seconds rest

Cable Row

8 x 100
8 x 110
8 x 130
8 x 140

Tempo 3/1/1 - 60 Seconds rest

One Arm Dumbbell Rows

8 x 55 each side
8 x 60 each side
8 x 65 each side

Very hard. Lost a lot of form on last set!

Tempo 3/1/1 - 60 Seconds rest

Dumbbell Shrugs

8 x 70
8 x 75
8 x 80
8 x 85

Tempo 3/1/1 - 60 Seconds rest
I think that's a new PR.

Face Pulls

8 x 90
8 x 95
8 x 100
8 x 105

Tempo 3/1/1 - 60 Seconds rest

EZ-Bar Curls

21 x 65
21 x 71.5

Tempo 3/1/1 - 60 Seconds rest

Reverse Barbell Curls

8 x 55
8 x 61.5
8 x 68
8 x 73

Tempo 3/1/1 - 60 Seconds rest

Core Work

Leg Raises

3 x 15

Rope Crunches

3 x 15 @ 100 lbs.

 

[Double D]

Drop a curl and drop the face pulls and you will be doing better. That was to much volume in my opinion.

 

[vortrit]

Drop a curl and drop the face pulls and you will be doing better. That was to much volume in my opinion.

Yeah, that was a bit much. I only added something because I was waiting. So I was actually one set over what I planned. I like the face pulls, but I'd rather drop them than the shrugs, so I go with face pulls.

 

[vortrit]

Barbell Squat

8 x 205
8 x 225
8 x 245
8 x 265

Tempo 3/1/1 - Rest 60 Seconds

45 Degree Leg Press

8 x 270
8 x 290
8 x 310
8 x 330

Tempo 3/1/1 - Rest 60 Seconds

Trap Bar Deadlift

8 x 165
8 x 165
8 x 171.5
8 x 178

Tempo 3/1/1 - Rest 60 Seconds

Good Mornings

8 x 65
8 x 65
8 x 65
8 x 65

Tempo 3/1/1 - Rest 60 Seconds

Seated Calf Raise

12 x 120
12 x 120
12 x 120
12 x 120

Tempo 3/1/1 - Rest 60 Seconds

 

[Double D]

Nice workout, I like it! How do you feel?

 

[vortrit]

Nice workout, I like it! How do you feel?

Pretty good now. I thought I was going to die doing those good mornings even though they were not much. I think it was due to the deads. But I made sure to stretch out afterwards, so I actually felt pretty good after my stretching. I tried to keep it fairly basic.

 

[Gazhole]

Nice workout, man!

Doing Deads then Good Mornings is pretty Ham-frying ive gotta say, lol.

Good work.

 

[vortrit]

Nice workout, man!

Doing Deads then Good Mornings is pretty Ham-frying ive gotta say, lol.

Good work.

Thanks. It's part of the reason I'm looking forward to moving to a full body program, which I may start next week.

 

[vortrit]

Barbell Bench Press


8 x 125
8 x 131.5
8 x 131.5
8 x 138
8 x 143

Rest 60 Seconds - Tempo 3/1/1

Incline Dumbbell Bench Press

8 x 40
8 x 45
8 x 50
8 x 55
4 x 60

Rest 60 Seconds - Tempo 3/1/1

Bodyweight Dips

5
4
3
3
2

Rest 60 Seconds - Tempo 3/1/1

Straight Bar Cable Push Down

10 x 135
10 x 140
10 x 145
10 x 150
10 x 155

Rest 60 Seconds - Tempo 3/1/1


Blah!

 

[Gazhole]

Dude, why blah?

The weights kept going up, and thats some pretty cool tempo work!

 

[vortrit]

Dude, why blah?

The weights kept going up, and thats some pretty cool tempo work!

I just felt a bit tired today, but yeah, I guess the weights are going up. I wanted to focus a bit more on the triceps today, but I guess what I did will have to be good enough.

Tomorrow I am doing pull work then into full body next week.

 

[Double D]

Nice tempo work!

 

[vortrit]

Bodyweight Chins

5
4
4
4
3

Tempo 3/1/1 - Rest 60 seconds

T-Bar Row

8 x 50
8 x 53.75
8 x 57.5
8 x 62.5

Tempo 3/1/1 - Rest 60 seconds

Hammer Strength ISO Row

Right Arm

8 x 55
8 x 65
8 x 75
8 x 85
8 x 95

Tempo 3/1/1 - Rest 60 seconds

Left Arm

8 x 55
8 x 65
8 x 75
8 x 85
8 x 95

Tempo 3/1/1 - Rest 60 seconds

Dumbbell Shrugs

8 x 75
8 x 80
8 x 85
8 x 90

Tempo 3/1/1 - Rest 60 seconds

EZ-Bar Curl

8 x 65
8 x 71.5
8 x 78
8 x 83

Tempo 3/1/1 - Rest 60 seconds

Hanging Knee Raise

3 x 15

Tempo 3/1/1 - Rest 60 seconds

Rope Crunch

3 x 15 @ 100 lbs.

Tempo 3/1/1 - Rest 60 seconds

 

[Double D]

Nice work.

 

[vortrit]

Nice work.

Thanks. Onto full body tommorow.

 

[vortrit]

Endurance Training:

Barbell Squat

16 x 105
16 x 130
16 x 135.5
16 x 141
16 x 141

Rest 30 Seconds - Tempo 2/1/1

Barbell Bench Press

16 x 65
16 x 85
16 x 90.5
16 x 101
16 x 101

Rest 30 Seconds - Tempo 2/1/1

Sumo Deadlift

16 x 60
16 x 70
16 x 80
16 x 90
16 x 100

Rest 30 Seconds - Tempo 2/1/1

Cable Row

16 x 60
16 x 70
16 x 80
16 x 90
16 x 100

Rest 30 Seconds - Tempo 2/1/1

Close Grip Bench Press

16 x 50
16 x 70
14 x 80
12 x 85.5

Rest 30 Seconds - Tempo 2/1/1

Leg Extension

16 x 45
16 x 55
16 x 65
16 x 75

Rest 30 Seconds - Tempo 2/1/1

Ab Circuit

Hanging Knee raises x 15
Cable Crunches x 15
Planks x 30 seconds

All done 3 times.

 

[Double D]

I would drop the extensions, that workout looks to good to throw extensions in there. Nice numbers.

 

[vortrit]

I would drop the extensions, that workout looks to good to throw extensions in there. Nice numbers.

Thanks. I know, I usually wouldn't bother with them but I had a little extra time, so it was kind of random. It was something more to kill a little time than anything. I guess I should have done a little cardio or something...

 

[vortrit]

Today:

Treadmill

20 minutes

3 minutes @ 4.2 mph
1 minute @ 7 mph

Repeat.

 

[Double D]

Hi!

 

[vortrit]

Trap Bar Deadlift

10 x 165
10 x 170
10 x 175.5
10 x 181

Tempo 3/1/1 Rest - 60 Seconds

Bodyweight Dips

10
8
8
6

Tempo 3/1/1 Rest - 60 Seconds

45 Degree Leg Press

10 x 360
10 x 370
10 x 380
10 x 390

Tempo 3/1/1 Rest - 60 Seconds

Chins

8
6
5
4

Tempo 3/1/1 Rest - 60 Seconds

Ab/Core

Hanging knee Raises 3 x 15
Cable Crunches 3 x 15
Planks 3 x 45 seconds