X~Factor Journal (4/1/2011)

[x~factor]

My first journal.

My stats:
43 years
5'11, 185 lbs, around 15-20% bodyfat
I take in about 2,000-2,500 calories. Maintaining my weight (if not losing half a pound a week). Not quite sure of my calorie intake just yet as it fluctuates +/- 500 calories. Will get back to that later.

My supplements (no gears):
ON protein shakes (2 scoops/post workout)
Jack3d (3 scoops/pre-workout)
Creatine (5 grams/day)

My background:
I join my first gym a week before my 28th birthday. Prior to that I just randomly workout out of my basement with shitty equipments (I didn't know any better). When I did join a gym, I would go religiously for a year or a year and half at a time and then would somehow get sidetracked because of work or house work. A few years would pass before I get the itch to go back to the gym again. This time around, however, there is no excuse to not keep going since this is the only thing that is occupying my time. I have been back at the gym since August 2010 (8 months).

Current Maximum Weight:
Squat: 245 lbs x 6 reps
Deadlift: 245 lbs x 6 reps
Incline BB Bench Press: 195 lbs x 3 reps
Standing BB Military Press: 115 lbs x 5 reps

As you can see I am not exactly a strong guy, but whatever, I do what I can. For cardio, I play basketball 2-3 times a week for 1.5 hours at a time. I will be switching my routine every 6-8 weeks depending on how much progress I am making. I think that's it for now. Please feel free to let me know if I am missing anything.

 

[x~factor]

To start off, this will be my current routine/goal:
I will be concentrating on the above 4 major movements on a 4-day split resting a day in between (plus 2-3 "accessory" movements on top of each major movements). My goal is to reach the weight listed below at the end of 6-8 weeks. I feel confident I can reach them since I am so close, except for the bench press but we'll see. I've always been weak at bench for some reason.

Current Max Weight and Goal:
Squat: 245 lbs x 6 reps (Goal: 315 lbs)
Deadlift: 245 lbs x 6 reps (Goal: 315 lbs)
Incline BB Bench Press: 195 lbs x 3 reps (Goal: 225 lbs)
Standing BB Military Press: 115 lbs x 5 reps (Goal: 135 lbs for reps)

First up, squat (from 2 days ago).

4/1, Squat
135 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 6 reps
245 lbs x 6 reps
255 lbs x 6 reps
265 lbs x 3 reps***
135 lbs x 8 reps
(no padding, no belt)

Accessory (showing last set poundages):
Good Morning: 135 lbs x 8 reps
Seated Calf Raises: 135 lbs x 12 reps

***20 more lbs than last time. The video below really helped me get some technique down. Prior to this I needed a belt and a bar padding to squat.

YouTube - EliteFTS.com: So You Think You Can Squat Part 1

 

[x~factor]

Next is bench press. I do incline bench instead of flat coz I feel stronger doing incline than flat. I don't know why.

4/3, Bench
135 lbs x 6 reps
155 lbs x 6 reps
175 lbs x 3 reps (fail, all forced reps)
175 lbs x 3 reps
185 lbs x 3 reps
195 lbs x 1 rep (+1 forced rep) x 2 sets***
135 lbs x 8 reps

Accessory (showing last set weight):
Iso-Lateral Bench Press: 230 lbs x 2 reps (+1 forced rep)
Cable Flys (low): 35 lbs x 12 reps
Tricep Pulldowns: 200 lbs x 5 reps (+ drop set) x 2 sets

***2 reps short than last time.

 

[PreMier]

sup ray. glad to see you post a log.

you still have that dog?

 

[x~factor]

you still have that dog?

Yeap. Got 2. Why you want them? lol

 

[x~factor]

4/6, Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
205 lbs x 5 reps
225 lbs x 5 reps
245 lbs x 4 reps (lost grip on 4th)
265 lbs x 5 reps (with straps)
285 lbs x 3 reps***

Iso-Lateral Rows (one arm): 165 lbs x 8 reps
Lat Pulldowns: 210 lbs x 6 reps
BB Curls: 115 lbs x 2 reps (fail), 95 lbs x 6 reps

***40 lbs more than last time. Form is getting better.

Current body weight: 182 lbs.

 

[PreMier]

Yeap. Got 2. Why you want them? lol

no, i dont like them really.. i just remember one was fluffy and cute haha

 

[davegmb]

My numbers look quite similar to yours, apart from your squat is alot better, something i need to work on. So i will keep an eye on your workouts.
Do you cycle your creatine or are you permanently on it? I usually do a few months on and a few off, im currently not using it but heard both sides of the story for cycling it and staying on it.

 

[x~factor]

^Nice, Dave. You and I and ihateschoolmt have somewhat the same stats (except I'm a lot older than both of you ) so I'm keeping an eye on YOU and ihateschoolmt.

I've only started using Creatine 2-3 months ago. I bought 400 grams worth of it using 5 grams each time. I figure I'll stop when I finish the container or after 6 months time.

4/8, Military Press
65 lbs x 12 reps
85 lbs x 10 reps
105 lbs x 6 reps
115 lbs x 4 reps (+1 forced rep)
125 lbs x 1 rep (+1 forced rep)
125 lbs x 2 reps (clean reps, did not try for 3)***
85 lbs x 6 reps

Iso-Lateral Shoulder Press: 180 lbs x 3 reps
Pec Deck Reverse Flys: 120 lbs x 12 reps x 2 sets
DB Shrugs: 95 lbs x 8 reps
Abs (I haven't done abs in months!)

***10 lbs more than last time but with only 2 reps.

 

[x~factor]

4/9, Squat

135 lbs x 12 reps
185 lbs x 8 reps
225 lbs x 6 reps
225 lbs x 2 reps (redo, did not like the last few reps on the above)
245 lbs x 6 reps
265 lbs x 5 reps (2 more reps than last time)
285 lbs x 2 reps***
225 lbs x 6 reps
135 lbs x 8 reps

Single Leg Press: 180 lbs x 8 reps x 2 sets
Calf Raises (on Leg Press): 180 lbs x 16-20 reps x 3 sets

***20 lbs more than last time. My form still needs improvement. My knees buckles inward when going up.

 

[ihateschoolmt]

Nice squat session! You go ATF or powerlifter style? Ya we all seem to be roughly similar, I'm a little weak on my pressing compared to most who have a similar squat and deadlift to me but I'll catch up.

 

[x~factor]

That's one of the forms I need to work on. I go parallel at the beginning of my work sets but the last 2 heaviest, I just don't trust myself to go back up without a spotter. I'm fine with above/near parallel at this point. I just wanna get use to the heavy weight for now but my goal is to do 315 comfortably going parallel.

 

[davegmb]

Nice workout, what i like to call a SQUATATHON haha

 

[x~factor]

Nice workout, what i like to call a SQUATATHON haha

That it is. LOL

4/11, Bench Press
135 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 3 reps
185 lbs x 3 reps
195 lbs x 0 reps (fail)
195 lbs x 1 rep (+1 forced rep)***
135 lbs x 7 reps

Iso-lateral Bench Press: 230 lbs x 3 reps, 2 reps
Dips (BW): 12, 10, 9 reps
Close-grip Bench Press: 135 lbs x 4 reps x 2 sets

***same as last week. No improvement.

 

[ihateschoolmt]

How long have you gone with no improvement? Maybe it's time to try something new.

 

[x~factor]

I have never really tried to get my 1 rep max or never really did bench press on a regular basis. Its always different exercise for chest every time. So I am finding out now how much I could really bench. It has been 4-5 weeks that I make a point to do bench first on my routine. I seem to be stuck at 195 lbs. I will give it another week, maybe two, before I try the 5/3/1 method.

I did notice though that I get stronger each week on sets leading up to my max weight. For example, 175 lbs - 185 lbs is not a struggle to get 3 reps as the previous week.

 

[davegmb]

Are you using a spotter? might just be a confidence thing, in that your worried about really going for it without a back up plan of somebody there to catch it!

 

[x~factor]

I normally do have 2 workout partners, my son (17) and my nephew (18). My son has a sprained ankle from playing basketball 2 weeks ago and my nephew has missed the last 2-3 leg days. So I have been going solo for leg days for the past few weeks. Prior to this we've been using the smith machine for squat. Its just really now that we started doing regular squat on a regular basis. You might be right on the confidence thing though. We'll see on the next one.

 

[x~factor]

4/13, Deadlift
135 lbs x 10 reps
185 lbs x 6 reps
225 lbs x 6 reps
275 lbs x 2 reps
285 lbs x 2 reps
295 lbs x 1 rep ***
295 lbs x 0 rep (I tried to adjust my form by lowering my butt at the bottom... couldn't get it up)
225 lbs x 3 reps
135 lbs x 8 reps

Hyperextension: BW x 12 reps x 3 sets
Pullups: BW x 12, 12, 7 reps
Alternating DB curls: 35 lbs to failure

***10 lbs more than last time but with 2 less reps

 

[ihateschoolmt]

Next week just go straight from 185 to 295 and you'll probably get it for 3.

 

[x~factor]

You think so? Isn't that too big of a jump?

 

[ihateschoolmt]

Last week I did:
barx5
135x5
225x2
315x8

 

[x~factor]

I hate you.

 

[ihateschoolmt]

For real though, you could pull way heavier without those extensive warm ups. If it makes you feel better you can do something like

45x5
135x5
185x2
225x1
275x1
295xwhatever

 

[x~factor]

Cool. That looks doable. LOL... will definitely try next week. Thanks for the tip!

 

[x~factor]

4/15, Military Press
65 lbs x 10 reps
85 lbs x 8 reps
105 lbs x 6 reps
115 lbs x 3 reps
125 lbs x 3, 2 reps***
85 lbs x 8 reps

DB side laterals: 25 lbs x 12 reps
Front Plate Raise: 45-lb plate x 12 reps
Shrugs: 275 lbs x 12 reps (with straps)
Abs

***I will try to get my goal of 135 lbs next week.

 

[davegmb]

Do you use your legs at all for the heavier military presses?

 

[x~factor]

Do you use your legs at all for the heavier military presses?

Yes, on the last 2 main sets but only on the first rep, just to get me started.

Edit: I just realized now that I do NOT count that as a rep. My starting point is at the top with elbows locked. Is that how you guys do it?

 

[x~factor]

4/16, Squat
135 lbs x 8 reps
185 lbs x 6 reps
225 lbs x 6 reps
275 lbs x 4 reps
295 lbs x 6, 4 reps
305 lbs x 3 reps***
225 lbs x 6 reps

Leg Press: 540 lbs x 8 reps x 2 sets
Calf Raises (Leg Press): 360 lbs x 16 - 20 reps

***20 lbs more than last time.

Made some adjustments, my knees do not buckle inward any more. I'm going for my goal of 315 lbs next week.

 

[ihateschoolmt]

Nice 20 pounds is a big jump.