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X~Factor Journal (4/1/2011)

Upper Body (heavy/low reps)

Pullups
+30 x 6 (wide grip)
+40 x 6 (neutral grip)

Dumbbell Shoulder Press
75 x 3, 3

Iso-lateral Bench Press
190 x 6, 6

Seated Cable Rows
180 x 12

Dips
+50 x 6

Side and Front Laterals (supersets)
25 x 12, 12 (x 2 sets)
 
Lower Body (heavy/low reps)

Squats (form check- using Rippetoe)
225 x 6
245 x 1, 0*
*forgot to push my legs out, they buckled in, didn't force it up.

Deadlifts (form check- using Rippetoe)
205 x 6
265 x 1
285 x 1
**starting to feel it more in my upper back/lats than my hamstrings.

Leg Extensions (supersets)
80 x 20
90 x 20
100 x 20

Calf Raises (supersets)
240 x 16, 16, 16

Abs

I might have to put Deadlifts with upper body. My back is really sore from the deadlifts session today, so much so, I might have to skip back on the next upper body workout.
 
Awesome workout,
Merry Christmas
 
Upper Body (heavy/low reps)

DB bench press
90 x 3, 6

Clean and Press
135 x 1, 2

Dips
bw x 12, 12

Arnold Shoulder Press
55 x 8

Incline Seated Cable Flyes
60 x 16, 16

EZ Curls
90 x 8

Cable Pressdown
100 x 7, 7

Concentration Curls (cybex)
90 x 12, 12


Current Weight: 185 lbs

Bulking weight achieved! I'm starting my loooong journey to cut to 165 lbs. I'm soooo not looking forward to this. :nail:
 
Lower Body (3x12)

Squats
12 x 135, 155, 175

Leg Press
12 x 180, 270, 360

Lying Leg Curls
12 x 80, 100, 120

Calf Raises (leg press)
12 x 360, 450, 495


Getting a head start on 3x12 and 5x5 new routine for the new year.
 
I feel you pain. I am back after a small holiday food blast! back on the plan!

Starting to lift again next week!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
3x12? going for endurance?

Hope you had a great christmas. Any big parties for new years?
 
I feel you pain. I am back after a small holiday food blast! back on the plan!
Starting to lift again next week!

Good luck Jeff!



3x12? going for endurance?
Hope you had a great christmas. Any big parties for new years?

Not a big party, just family. :)

3x12 felt like an endurance. :roflmao: I'm really doing it for my legs. I'm hoping they will respond well to higher reps. I've never really done more than 6 to 8 reps for Squats. With 3x12 and 5x5, it will keep me from going for max every other workout, which I know isn't ideal.
 
Upper Body (3x12)

DB Bench Press
12 x 60, 70, 75

Pendlay Rows (Rack)
12 x 145, 155, 165

Military Press
12 x 85, 85, 105

Shrugs
12 x 225, 245, 265


Current Weight: 184 lbs

Taking a week off before starting Strong Lift 5x5 program.

Have A Happy New Year Folks! :hello:
 
Finally got back in the gym. I felt all over the place with 5x5. I even tried doing barbell bench press for the first time in months, which was a mistake. Shoulder pain will never go away with barbell bench for me. Anyways, I ended up doing the following but I have to change the order I do the exercise around.

Strong Lift 5x5, Workout A1 (Sunday, 1/8)

Squats
185 x 5 x 5
Barbell Rows
185 x 5 x 5
Military Presses
85 x 5 x 5

Strong Lift 5x5, Workout B1 (Tuesday, 1/10)

Barbell Incline Bench Presses
135 x 5 x 5
Dumbell Bench Presses
70 x 5 x 3
Deadlifts
185 x 5 x 1

Current weight: 181 lbs

StrongLift5x5 calls for workout ABA for Mon/Wed/Fri schedule.

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As much as I want to stick to what is recommended I don't think I could do squats with 1 day rest in between, 3 times a week. After the squats on Sunday, I am still sore to do another today, even the deadlifting felt like I am doing more harm than good with my sore legs. That said, I think I will do an Upper/Lower split, something like:

Workout A
Squats 5x5
Deadlifts 1x5
(add'l: calves, hyperextensions)

Workout B
Barbell Rows 5x5
Dumbell Bench Press 5x5
Military Press 5x5
(add'l: abs)
 
Gotta listen to your body :thumb: Sounds like a good call to me (before you pull something and can't train at all)
 
w/b I need to look at the 5x5 I looked at a while back. I don't remember it having that weird of a split.

But like everybody said, if your body isn't ready for it change it up.
 
Sorry I was wrong, I've been reading so many different programs I think I've started to mix them up. :loser:
 
There are soooo many different variations of 5x5. You'd think it would be as simple as 5 sets of 5 reps. :D

ahhh the good old days when things seemed more simple:daydream: but have to say those day sit took alot longer though.:shooter:
 
Strong Lift 5x5, Workout A2

Squats
195 x 5 x 5
Deadlifts
225 x 1 x 5

---
Charles Glass Single Leg Press
180 x 12
Standing Calf Raises
200 x 12
 
Strong Lift 5x5, Workout B2

Barbell Rows
205 x 5 x 5
Military Press
105 x 5 x 5
Dumbell Bench Press
75 x 5 x 5

---
Reverse Pec Deck Flyes
80 x 3 x 12
Abs
3 x 12
 
Nice rows! My arms are so sore from standing Military press. tomorrow is a rest day

what two workouts and 50 miles on my bike and I am looking for a break LOL

Back in the saddle! Yeee Haawww
 
Nice rows! My arms are so sore from standing Military press. tomorrow is a rest day
what two workouts and 50 miles on my bike and I am looking for a break LOL
Back in the saddle! Yeee Haawww
That 50-mile is mind boggling.


Your rows are huge, it upsets me haha
I'll trade you my rows for your deads. :)
 
Strong Lift 5x5, Workout A3

Squats
205 x 5 x 5
Deadlifts
245 x 5 x 5

---
Kneeling Leg Curls
45 x 3 x 12
Standing Calf Raises
220 x 3 x 12
 
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