X~Factor Journal (4/1/2011)

[ovr40]

nice leg day man,450x10 and volume on top of it all-solid! what does your leg press look like?do you push vertical, incline or away?

 

[x~factor]

nice leg day man,450x10 and volume on top of it all-solid! what does your leg press look like?do you push vertical, incline or away?

That day, I used this:

But normally I prefer to use this:
(more range of motion)

My leg days have been good lately ever since I lessen the squat weight. I'm not really looking to add anymore weight until I finish up cutting. I would love just to maintain what weight I could do now.

 

[x~factor]

More leg day, continuing the every 3-day rest schedule.

Squats (531: deload?)
135 x 8 x 3

Stiff Leg Deadlifts
135 x 8 x 3

Leg Presses (BodyMasters)
270 x 8 x 3

Seated Calf Raises
135 x 12 x 3


Thinking of switching it up a bit, ditching the 531 until I start bulking after the summer. I'm currently at 171 lbs and losing strength everytime I step foot in the gym. I see no sense of continuing 531 if I feel I can't gain any strength while cutting. I do like that I'm doing legs after 3 days rest, so I'm thinking doing Leg/Pull and Leg/Push schedule for a while just to maintain muscle.

 

[jagbender]

X when you going to post up the "small" version pics?

I can't imagine going to 165 pounds I am going for 200 !

 

[jagbender]

Gaining strenth on a cut is pretty difficlut unless you are on gear

171 that is pretty darn close bro!

 

[x~factor]

X when you going to post up the "small" version pics? I can't imagine going to 165 pounds I am going for 200 !

I'm going for it! I know, I'm so close! LOL If I don't do it this year, I doubt I ever will. This time last year I was walking around with 192-195 lbs and NOT working out!

I'll post pics once I hit my target weight.

 

[jagbender]

Looking forward to it doing really well!

 

[davegmb]

Hey X, just stopping by

 

[ovr40]

i understand the thought process concerning 531, i feel i do better with longer rests, whatever i do mon and fri seem to be less productive than what i do wed and then the following mon, whether is legs or press, my triceps love the extra days they get to heal.looking forward to seeing the progress pics. did u enter the challenge?

 

[x~factor]

did u enter the challenge?

Nah, I don't make progress that quickly. LOL

 

[carmineb]

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.

stopping by to say hi.... from reading the threads, you seem to be doing great. strength up, fat down!

 

[x~factor]

stopping by to say hi.... from reading the threads, you seem to be doing great. strength up, fat down!

Thanks, Carmine!

 

[x~factor]

Push

Incline Bench Press
135 x 6
155 x 5
175 x 3
135 x 8

Smith Shoulder Press
135 x 8
155 x 8
155 x 8
135 x 6 (behind the neck)

Cable Crossovers
80 x 14
95 x 16
95 x 16

Seated Side Lateral Raises (superset)
20 x 16 x 3

Rear Pec Deck
70 x 16
80 x 16
80 x 16


Using No Xplode for the first time. Not as good as Jack3d but pretty close. It does taste nastier.

 

[jagbender]

Incline Bench Press
135 x 6
155 x 5
175 x 3
135 x 8

Smith Shoulder Press
135 x 8
155 x 8
155 x 8
135 x 6 (behind the neck)

Cable Crossovers
80 x 14
95 x 16
95 x 16

Seated Side Lateral Raises (superset)
20 x 16 x 3

Rear Pec Deck
70 x 16
80 x 16
80 x 16


Using No Xplode for the first time. Not as good as Jack3d but pretty close. It does taste nastier.

solid workout

 

[x~factor]

Thanks, Jag!

 

[x~factor]

Leg Day

Squats
135 x 5
185 x 5
205 x 3
225 x 0 (couldn't resist going for it)
135 x 12

Deadlifts
135 x 6
185 x 6
205 x 6
225 x 6
225 x 6

Leg Presses (BodyMasters)
270 x 10
360 x 10
450 x 10
450 x 10

Standing Calf Raises
200 x 12
240 x 12 x 3

 

[jagbender]

hey you went for it! 225!

Soon very soon

 

[ovr40]

I think it was shakspere(man does that spelling look bad lol) that said "it is better to have gone for a 1 rep max and failed, than to never have gone for it at all"...or, maybe SOMETHING LIKE THAT.

Was the biggest reason for you dumping the 531 the fact that you were cutting? sometimes I think I'm just hard-wired to do many reps at a lower weight than 3-5 at a heavier weight.I want to give it a little more time though.Are you using that stingray?

 

[omerta2010]

Sometimes I like to load up the bar and just unrack it and hold for a while. It seems like it takes the shock of how heavy the weight is when it's time to do the real set down the road.

 

[x~factor]

I think it was shakspere(man does that spelling look bad lol) that said "it is better to have gone for a 1 rep max and failed, than to never have gone for it at all"...or, maybe SOMETHING LIKE THAT.

I stopped the 531 because I feel I am not gaining enough strength to continue the program or muscle mass while cutting (understandbly). So its kind of pointless to keep doing the 531. Almost all my max weight have gone down except pullups but I'm sure that would have been next. At first, I tried to carb up and eat a little extra a few hours before I hit the gym. It worked for a week or two. Now its just not working at all. But overall, I'm happy where I am right now. I've never been this "fit" in my entire life than I am right now. I could only imagine how I would look if I lose 6 more lbs and hit 165 lbs.

 

[x~factor]

Sometimes I like to load up the bar and just unrack it and hold for a while. It seems like it takes the shock of how heavy the weight is when it's time to do the real set down the road.

So true! I noticed that in squat, for example, when I load up the weights to 315 lbs and do half reps and do the next set at 225 lbs, I could do them for reps as opposed to just stopping at 225 lbs. Obviously I wouldn't try that now... 315 lbs would crush me. LOL

 

[x~factor]

Are you using that stingray?

No, I haven't. I keep forgetting. I've been program to do back squats first and once I do back squats, I see no point of doing back squats and front squats in the same workout. I'll remember next time, though.

 

[jagbender]

I think it was shakspere(man does that spelling look bad lol) that said "it is better to have gone for a 1 rep max and failed, than to never have gone for it at all"...or, maybe SOMETHING LIKE THAT.

Was the biggest reason for you dumping the 531 the fact that you were cutting? sometimes I think I'm just hard-wired to do many reps at a lower weight than 3-5 at a heavier weight.I want to give it a little more time though.Are you using that stingray?

 

[x~factor]

Pull Day

BB Bentover Rows
155 x 12
175 x 12
195 x 12
205 x 10

Lat Pulldowns
180 x 10 (wide grip)
210 x 7
210 x 7 (V-grip)

Straight Arm Pulldowns***
30 x 12 x 3

Cable Facepulls
45 x 16 (standing)
50 x 16
50 x 12 (seated)
60 x 12

***I finally executed this movement perfectly. Its an awesome exercise for back!!!

 

[davegmb]

Heavy rows x, doesnt look like it effected the rest of the workout though, impressive

 

[x~factor]

Thanks, Dave! Trying to stay going heavy while cutting... it hasn't been easy... but its moving along okay.

 

[x~factor]

Leg Day

Leg Presses (BodyMasters)
270 x 10
360 x 10
450 x 10
495 x 8
540 x 6 (half reps)
360 x 10

Kneeling Leg Curls
45 x 12
70 x 8
90 x 6

Front Squats***
135 x 6 x 3

Seated Calf Raises
135 x 16
135 x 12 x 3

***Used the Sting Ray padding. I solved the problem of it sliding off my shoulders by rolling up my sleeves so its against my skin. It stays in place better.

 

[jagbender]

Leg Presses (BodyMasters)
270 x 10
360 x 10
450 x 10
495 x 8
540 x 6 (half reps)
360 x 10

Kneeling Leg Curls
45 x 12
70 x 8
90 x 6

Front Squats***
135 x 6 x 3

Seated Calf Raises
135 x 16
135 x 12 x 3

***Used the Sting Ray padding. I solved the problem of it sliding off my shoulders by rolling up my sleeves so its against my skin. It stays in place better.

I used my mantaray today love it!

 

[bwrag]

good luck, them legs should come along soon enough

 

[x~factor]

Push

DB Shoulder Press
55 x 8
65 x 6
70 x 6

Iso-lateral Incline Presses
140 x 8
160 x 6
180 x 4

Machine Shoulder Press (Cybex)
70 x 10
90 x 6
90 x 6

Dips
bw x 12
+25 x 8 x 3 sets