I use it facing towards the machine. Its good to have as a variety.
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X~Factor Journal (4/1/2011)
- Thread starter x~factor
- Start date
omerta2010
Registered
I always thought the ROM was awesome when you did that machine facing into it. Always felt really natural and could put on a lot of weight.
I use that for my standing calf raises now because my gym doesn't have a standing raise machine.
Deads and squats on the same day? now that I know my back couldn't handle. great job X
I use that for my standing calf raises now because my gym doesn't have a standing raise machine.
Deads and squats on the same day? now that I know my back couldn't handle. great job X
jagbender
Registered
Interesting machine, But I prefer free weights. I feel free squats involve more secondary / stabalizer muscles. But a LOT of gyms do not allow free squats.
That's a shame. must be the liability insurance.
That's a shame. must be the liability insurance.
Yeap, range of motion is great with this. The movement is very natural as well.
I try not to do deads and squats on the same day, but really go by how I feel that day. I won't do deads unless my hamstrings are fully recovered, which I found to be every other leg workout.
jagbender
Registered
omerta2010
Registered
Deads are my favorite exercise, I had major depression when I didn't think I'd ever do them again with all my back issues.
Nothing like pulling heavy weight off the floor, don't know what it is but always a rush.
Nothing like pulling heavy weight off the floor, don't know what it is but always a rush.
Deadlifts are great movement for sure but nothing scares me more. Its one of those movements that if you are not prepared for it mentally and physically, it will cripple you.
Push Day
Incline Bench Press
135 x 8 x 3 sets***
Seated BB Shoulder Press
85 x 8
105 x 8
125 x 6
145 x 4, 4
Chest Press (technogym)
100 x 12
120 x 12
140 x 12
160 x 12 (drop set to) 100 x 12
Shoulder Press (technogym)
80 x 10
100 x 10
120 x 10
140 x 7
Tricep Pulldown
50 x 12
60 x 12
70 x 9
80 x 6, 8
***I haven't done BB bench press in a while and it shows. 135 lbs felt so much heavier than I remembered.
Incline Bench Press
135 x 8 x 3 sets***
Seated BB Shoulder Press
85 x 8
105 x 8
125 x 6
145 x 4, 4
Chest Press (technogym)
100 x 12
120 x 12
140 x 12
160 x 12 (drop set to) 100 x 12
Shoulder Press (technogym)
80 x 10
100 x 10
120 x 10
140 x 7
Tricep Pulldown
50 x 12
60 x 12
70 x 9
80 x 6, 8
***I haven't done BB bench press in a while and it shows. 135 lbs felt so much heavier than I remembered.
Pull Day
T-bar Rows (chest supported)
90 x 10
115 x 6
125 x 6
90 x 10
Iso-lateral High Rows
140 x 12
190 x 8
200 x 8
200 x 8
Pullovers (cybex)
60 x 12
100 x 12
110 x 12
120 x 8
Arm Curls (strive)
70 x 12
90 x 6
95 x 6
60 x 8, 55 x 6, 50 x 6 (triple drop set)
BB Shrugs
140 x 16
230 x 12
250 x 12 x 3 sets
Current weight: 170 lbs, I knew I suck at cutting weight, but I didn't know I suck at bulking too. Lost 3 lbs in 5 days.
T-bar Rows (chest supported)
90 x 10
115 x 6
125 x 6
90 x 10
Iso-lateral High Rows
140 x 12
190 x 8
200 x 8
200 x 8
Pullovers (cybex)
60 x 12
100 x 12
110 x 12
120 x 8
Arm Curls (strive)
70 x 12
90 x 6
95 x 6
60 x 8, 55 x 6, 50 x 6 (triple drop set)
BB Shrugs
140 x 16
230 x 12
250 x 12 x 3 sets
Current weight: 170 lbs, I knew I suck at cutting weight, but I didn't know I suck at bulking too. Lost 3 lbs in 5 days.
jagbender
Registered
T-bar Rows (chest supported)
90 x 10
115 x 6
125 x 6
90 x 10
Iso-lateral High Rows
140 x 12
190 x 8
200 x 8
200 x 8
Pullovers (cybex)
60 x 12
100 x 12
110 x 12
120 x 8
Arm Curls (strive)
70 x 12
90 x 6
95 x 6
60 x 8, 55 x 6, 50 x 6 (triple drop set)
BB Shrugs
140 x 16
230 x 12
250 x 12 x 3 sets
Current weight: 170 lbs, I knew I suck at cutting weight, but I didn't know I suck at bulking too. Lost 3 lbs in 5 days.
I am on a perma cut LOL
never done BB shrugs nut 250 x 12x 3 looks impressive nice burn on that I suppose
What do you do for traps?
Leg Day
Squats
135 X 5
155 x 5
175 x 5
195 x 5
205 x 5
Leg Presses (bodymaster)
90 x 12 (single leg)
135 x 8
180 x 8
270 x 12 (both legs)
360 x 12
Leg Raises
60 x 12
80 x 12
100 x 12
Calf Raises (leg press machine)
270 x 20
360 x 20 x 2 sets
Standind Calf Raises (cybex)
200 x 12 x 3 sets
Squats
135 X 5
155 x 5
175 x 5
195 x 5
205 x 5
Leg Presses (bodymaster)
90 x 12 (single leg)
135 x 8
180 x 8
270 x 12 (both legs)
360 x 12
Leg Raises
60 x 12
80 x 12
100 x 12
Calf Raises (leg press machine)
270 x 20
360 x 20 x 2 sets
Standind Calf Raises (cybex)
200 x 12 x 3 sets
jagbender
Registered
Deadlifts
still working incorporating hang cleans into my routine but deads work well
Push Day
Incline BB Bench Press
135 x 5
145 x 5
155 x 5
165 x 5
Arnold DB Shoulder Press
40 x 8
45 x 8
50 x 8
55 x 8
Iso-lateral Bench Press
110 x 12
130 x 12
150 x 8
170 x 4
90 x 6 each arm (alternating one arm bench press)
Seated Lateral Raises (superset sides and fronts)
20 x 16, 12
25 x 12, 8
25 x 12, 8
Current weight: back to 173 lbs.
Not a good workout at all today.
Incline BB Bench Press
135 x 5
145 x 5
155 x 5
165 x 5
Arnold DB Shoulder Press
40 x 8
45 x 8
50 x 8
55 x 8
Iso-lateral Bench Press
110 x 12
130 x 12
150 x 8
170 x 4
90 x 6 each arm (alternating one arm bench press)
Seated Lateral Raises (superset sides and fronts)
20 x 16, 12
25 x 12, 8
25 x 12, 8
Current weight: back to 173 lbs.
Not a good workout at all today.
omerta2010
Registered
Great workout, you should definately feel that tomorrow. 
jagbender
Registered
where you at X must be busy!
davegmb
Elite Member
are you trying 5x5 for squats now?
Thanks, O!Great workout, you should definately feel that tomorrow.
I'm here.
Enjoying the last few warm days here in Jersey. Modding my car is occupying my time when I'm not working out. 
Nope... but I should start a program... soon.
Pull Day
Barbell Rows
135 x 8
185 x 8
205 x 8
225 x 8
135 x 12
Pullups
bw x 8
+20 x 5
+25 x 5
+30 x 5
+35 x 5
+40 x 5
bw x 8
Seated Cable Rows
120 x 12
135 x 12
150 x 12
165 x 9
Bicep Curls (cybex)
75 x 12
80 x 10
85 x 8
90 x 8
90 x 10
90 x 10
Hammer Strength Shrugs
180 x 16
270 x 12
270 x 12
270 x 12
Barbell Rows
135 x 8
185 x 8
205 x 8
225 x 8
135 x 12
Pullups
bw x 8
+20 x 5
+25 x 5
+30 x 5
+35 x 5
+40 x 5
bw x 8
Seated Cable Rows
120 x 12
135 x 12
150 x 12
165 x 9
Bicep Curls (cybex)
75 x 12
80 x 10
85 x 8
90 x 8
90 x 10
90 x 10
Hammer Strength Shrugs
180 x 16
270 x 12
270 x 12
270 x 12
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Solid workout. Great numbers lifted and volume! 
davegmb
Elite Member
Great strength using 100kg for rows and adding weight onto your pull ups, I'm nowhere near adding weight onto my pull ups
Thanks fellas. It makes up for the not so great workout prior to it.
jagbender
Registered
225 BB rows! WOW
Leg Day
Squats
135 x 5
185 x 5
205 x 5
215 x 5
225 x 3
Deadlifts
135 x 5
185 x 5
225 x 5
245 x 3
265 x 1
285 x 0
Leg Raises
80 x 12
100 x 12
110 x 12
120 x 12
Standing Calf Raises
(2 second pause at the bottom/top)
200 x 8 x 3 sets
Calf Raises (leg press machine)
270 x 12
270 x 12
360 x 12
Leg Press (icarian)
(closed stance, deep range of motion)
90 x 12
180 x 12
270 x 10
Squats
135 x 5
185 x 5
205 x 5
215 x 5
225 x 3
Deadlifts
135 x 5
185 x 5
225 x 5
245 x 3
265 x 1
285 x 0
Leg Raises
80 x 12
100 x 12
110 x 12
120 x 12
Standing Calf Raises
(2 second pause at the bottom/top)
200 x 8 x 3 sets
Calf Raises (leg press machine)
270 x 12
270 x 12
360 x 12
Leg Press (icarian)
(closed stance, deep range of motion)
90 x 12
180 x 12
270 x 10
davegmb
Elite Member
3 reps at 225lbs for squats is the best you've done for a while isn't it
jagbender
Registered
Nice workout, bet your legs feel that!
Yeap. I was stoked! It was one of those days!
Yes sir. Can't walk up the stairs and loving it!
omerta2010
Registered
I love those days. Have to give you credit, no way I'd be doing squats and deads the same day. One of the lifts would always suffer back when I did try that.
Have to give you credit, no way I'd be doing squats and deads the same day. One of the lifts would always suffer back when I did try that.
I bet one does suffer... I do try to make a point to switch the 2 around. I just gotta remember to do deads first then squats next time I do them both in the same workout.
