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X~Factor Journal (4/1/2011)

Muscle Gelz Transdermals
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Your db rows are getting ridiculous haha
I am surprise too. My gym dumbells only go up to 150 lbs, so I guess I'll stop there. :D

What style deadlift do you do?
Conventional deadlift, like below. But I hold the bar with both palms facing down to put less stress on my bicep... it kills my forearms though...

Deadlift Demonstration (Conventional and Romanian) - YouTube

Nice work ray! Your getting strong.
Thanks man. Trying to stay consistent. :)
 
I am surprise too. My gym dumbells only go up to 150 lbs, so I guess I'll stop there. :D

Then you switch up to Croc Rows. From what I can tell it just means go as high on reps as you possibly can with the heaviest weight, which I guess would be 150. :winkfinger:
 
Lower Body

Hack Squat (icarian)
225 x 4

Squat Press (icarian)
630 x 6

Lying Leg Curls
90 x 12

Leg Raises
100 x 20

Standing Calf Raises
300 x 16
 
consistency is key, that's what has always held me back
 
Never had a hack squat machine but used to do barbell hack squats which are awkward but good exercise!
 
Never had a hack squat machine but used to do barbell hack squats which are awkward but good exercise!

I used to hate that machine for a long time, I could never get the right footing. It just felt uncomfortable to use. Now, I got the grove right and feels great!
 
Upper Body

Rack Pull
315 x 3

Military Press
135 x 3, 3

Shrugs
315 x 10

Iso-lateral Incline Press
250 x 4, 5

Seated Cable Row
240 x 6

Dips/Reverse Row (superset)
bw x 12, 12

Cable Flyes
50 x 16

Front Cable Laterals
30 x 12


Current Weight: 181 lbs
 
That is actually a lot of volume. LOL. I just didn't post the sets leading up to the heaviest set, which is about 2-3 sets.
 
Lower Body (light weights)

Squats
155 x 10, 10

Hack Squat Press (icarian)
270 x 8

Charles Glass Single Leg Press
90 x 10, 10

Kneeling Leg Curls
70 x 12

Hip Abduction/Adduction
80 x 16, 16

Seated Calf Raises
135 x 16, 16
 
Nice spread there X :thumb:

good lookin workouts to.
 
Upper Body (light weights)

T-bar Rows (chest supported)
115 x 12

DB Flat Bench Press
70 x 12

Arnold Shoulder Press
50 x 12

DB Pullovers
80 x 12

Side Laterals (single)
35 x 12

Seated Cable Face Pulls
80 x 12

Hyperextenstion
bw x 16
 
It was good and peaceful, we have a small family which makes it easy to relax. Thanks for asking.

How do you do the seated cable face pulls? Reverse incline bench with a low pully?
 
I'm going to have to give those a try, I hadn't thought about doing them seated.
 
Lower Body (heavy/low reps)

Squats
6 sets of 3 reps to 225 lbs
245 x 1***

Deadlifts
6 sets of 6 reps to 225 lbs
285 x 1
305 x 0

Single Leg Presses
135 x 10

Standing Calf Raises
300 x 8, 8

***I'm taking a different approach to increase my squats. My initial goal was to get 5 clean reps of 225 lbs before increasing the weight. I can't seem to get it, maxing out at 3 reps everytime. I'm going to build on 245 lbs (1 rep) and go back to 225 lbs and see if I could get 5 reps. I'm thinking it's crazy stupid enough to work.
 
Yeah I'm happy with my split at the moment too! Meant sometime in the new year, I will have a look what's out there
 
Squats
6 sets of 3 reps to 225 lbs
245 x 1***

***I'm taking a different approach to increase my squats. My initial goal was to get 5 clean reps of 225 lbs before increasing the weight. I can't seem to get it, maxing out at 3 reps everytime. I'm going to build on 245 lbs (1 rep) and go back to 225 lbs and see if I could get 5 reps. I'm thinking it's crazy stupid enough to work.

The whole series on from EliteFTS is awesome on squats. Has helped me identify some of the weak points that I had to add to my accessory work.

YouTube Video


I like your idea though, at least for me sometimes it's the weight that throws me off. So if you can get your CNS and mentally better prepped since when you go back to 225 it'll feel light, you should be able to hit your numbers.
 
Good idea. :) However, I just started the Upper/Lower and loving it!

What program do you have in mind, though?

Yeah I'm happy with my split at the moment too! Meant sometime in the new year, I will have a look what's out there

Alright I'll be the ref. :winkfinger:
 
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