X~Factor Journal (4/1/2011)

[davegmb]

I wish we had a hack squat machine they look great fun

 

[x~factor]

Pulling stuff is looking really strong.

Thanks man.

I wish we had a hack squat machine they look great fun

I have to go to a bigger NYSC gym just to use that machine. My regular gym do not have it. But yeah, that machine is great and worth driving another 5 miles to.

 

[x~factor]

Push Day (light)

Arnold Shoulder Press
40 x 12
45 x 12
50 x 12
55 x 10

Iso-lateral Bench Press
90 x 12
110 x 12
130 x 12
150 x 12

Cable Flyes
25 x 12
35 x 12
45 x 12
50 x 20

Overhead Press (cybex)
70 x 12
85 x 12
90 x 12

Cable Laterals
30 x 12 (side)
35 x 14
25 x 12 (front)
30 x 14

 

[x~factor]

Pull Day

Barbell Rows
135 x 12
185 x 12
225 x 12, 12
135 x 12

Iso-lateral Rows
180 x 8
270 x 8
320 x 8*

Seated Cable Rows
140 x 8
160 x 8
180 x 8
200 x 8*

Hammer Strength Shrugs
180 x 12
230 x 12
280 x 10
330 x 10, 12, 14*

Concentration Arm Curls (cybex)
90 x 12
95 x 10
100 x 10
105 x 8 + 90 x 6 + 70 x 6 + 50 x 6 (dropset)

*PR

 

[davegmb]

Heavy cable rows x! I can never get on the preacher curl machine in my gym, literally I think it's been over 6 months always somebody on it!

 

[x~factor]

Thanks, Dave. Back is doing really well for me.

Starting Upper/Lower body schedule and see how it works for me.

 

[jagbender]

lookin strong X

 

[x~factor]

Lower Body

Squat
135 x 6
185 x 6
205 x 4
225 x 2, 2, 2 (much better form than last time)
135 x 6

Leg Press
180 x 10
270 x 10
360 x 10
450 x 6
540 x 6 (closed stance)

Charles Glass Single Leg Press
90 x 10, 10

Calf Raises (leg press)
360 x 20, 20, 20


Skipped hamstrings, still sore.

 

[jagbender]

when I squat the back of my hams are resting on my calves at the bottom

 

[x~factor]

when I squat the back of my hams are resting on my calves at the bottom

Very nice, Jag. True parallel is all I am after... for now.
However, I do go "ATG" when I do hack squats, not sure if that counts.

 

[davegmb]

If I go below parallel my back rounds, flexibility issue somewhere

 

[x~factor]

Upper Body

Barbell Rows
135 x 12
185 x 12
225 x 12

Military Press
85 x 8
105 x 6
115 x 4

Barbell Shrugs
225 x 12
245 x 12
265 x 12

Iso-lateral Incline Bench Press
180 x 10
230 x 6
250 x 4
270 x 2 (going lighter next time to hit at least 4-6 reps)

Cable Pulldowns
180 x 10
210 x 8
240 x 6

Shoulder Front Press (squat machine)
180 x 10
270 x 10
360 x 6

Cable Flyes
105 x 12 (drop set)
95 x 12
85 x 12

Time: 1.25 hours
Current weight: 179 lbs

First time doing upper body workout. It went better than expected. I thought I would ran out of gas or be too exhausted from one body part to finish up the workout. There are a few things I need to adjust. I need to lower the amount of sets per exercise to just 3 working sets and to lower the weight to hit at least 4 reps, preferably 6 reps.

 

[davegmb]

That looks a tough upper body day

 

[Burner02]

nice rows, brotha

 

[trapzilla]

when I squat the back of my hams are resting on my calves at the bottom

Thats some freaky flexibilty Jagg

Squat
135 x 6
185 x 6
205 x 4
225 x 2, 2, 2 (much better form than last time)
135 x 6

Leg Press
180 x 10
270 x 10
360 x 10
450 x 6
540 x 6 (closed stance)

Charles Glass Single Leg Press
90 x 10, 10

Calf Raises (leg press)
360 x 20, 20, 20


Skipped hamstrings, still sore.

What did you think of the Charles Glass leg presses X (presuming its the same style I did)

Thanks, Dave. Back is doing really well for me.

Starting Upper/Lower body schedule and see how it works for me.

Will you be hitting upper/lower 2x a week each?

 

[yellowmoomba]

Looks good X......Enjoy the U/L program

 

[x~factor]

What did you think of the Charles Glass leg presses X (presuming its the same style I did)

Will you be hitting upper/lower 2x a week each?

I guage my workout on a day to day basis. I would love to go again today but my legs are still sore to do lower body. So for now my plan is to go every other day, which is about 2x a week anyway depending on what day I start my workout.

I like the Charles Glass single leg press a lot. It has a different feel to it since you are pushing out to the side somewhat. I'm definitely keeping that one for a little bit.

 

[omerta2010]

Good lookin workouts. So how much longer are these workouts vs break up the body parts? Just curious.

 

[x~factor]

Good lookin workouts. So how much longer are these workouts vs break up the body parts? Just curious.

About 10 to 15 minutes longer. Not bad really. I thought it would be a lot longer.

 

[x~factor]

Lower Body

(posting only the main sets)

Deadlift
275 x 3, 3 (needs more lower back strength)

Leg Press (icarian)
540 x 8 (closed stance)

Squat (jagbender's ATG)
145 x 6, 6

Glute Machine (don't hate LOL)
150 x 14

Calf Raises (leg press)
360 x 20, 20

Standing Calf Raises
220 x 16, 12

 

[davegmb]

My squat is to parallel otherwise my back rounds, just not flexible enough yet.

 

[jagbender]

I just watched my older vids And I am just past parrelel as far as my legs bending and resting on each other will allow. I think I will put on some shorter shorts to see the leg contact. back does not round , but I thought I was going down farther that it look like inthe video.

 

[x~factor]

My knees felt a little weird the day after the ATG squats. Not sure if its a good thing or a bad thing.

 

[x~factor]

Upper Body

(posting only the main sets)

Dumbell Rows
140 x 8

Smith Machine Shoulder Press
185 x 6

Smith Machine Bench Press (reverse grip)
205 x 6

Pullups
bw x 12 x 3 sets

Front Barbell Raises
65 x 12 x 2 sets

Reverse Pec Deck Flyes
120 x 12 x 2 sets

Pec Deck Flyes
120 x 12 x 2 sets

Smith Machine Shrugs
320 x 12

 

[jagbender]

My knees felt a little weird the day after the ATG squats. Not sure if its a good thing or a bad thing.

Any pain or just weird?

When you go ATF you are stretching some tendons slightly
When you stop at or above parallel you are changing the direction of the movement under weight and there is some momentum. when you go ATF the motion is stopped briefly by hitting the bottom, hams and calves touching then you push up. In both directions your knee is "continuing" through a natural motion. IMHO when you stop near parallel you are putting more bone to bone pressure on the joint.

This point will probably be argued for ever though It is just what works for me and YMMV

 

[x~factor]

^Makes sense.

No pain. Just a tiny soreness around my knee cap.

 

[jagbender]

^Makes sense.

No pain. Just a tiny soreness around my knee cap.

I get that too usually for a day or so When I ride my bike i feel it for about 5-10 minutes then the joint gets warmed up and the pain goes away

 

[davegmb]

Your db rows are getting ridiculous haha

 

[fufu]

What style deadlift do you do?

 

[PreMier]

Nice work ray! Your getting strong.