X~Factor Journal (4/1/2011)

[x~factor]

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)

 

[x~factor]

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.

 

[omerta2010]

Awesome workout,
Merry Christmas

 

[x~factor]

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.

 

[yellowmoomba]

20 lb cut..................

 

[x~factor]

20 lb cut..................

Tell me about it.

Just had grilled chicken breast and baked potato. Yuck! I have to get used to eating bland food again.

 

[yellowmoomba]

Tell me about it.

Just had grilled chicken breast and baked potato. Yuck! I have to get used to eating bland food again.

Better you than me. I had Lazagna and Garlic Bread (and some red wine).

 

[x~factor]

LOL nice!

I just ate an hour ago and I'm already feeling hungry. This is not gonna go down well.

 

[x~factor]

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.

 

[jagbender]

I feel you pain. I am back after a small holiday food blast! back on the plan!

Starting to lift again next week!

 

[omerta2010]

3x12? going for endurance?

Hope you had a great christmas. Any big parties for new years?

 

[x~factor]

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. 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.

 

[x~factor]

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!

 

[jagbender]

Have a safe and Happy New Year! X

 

[x~factor]

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.

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)

 

[davegmb]

That's exactly why I wasn't keen on strong lifts

 

[yellowmoomba]

Gotta listen to your body Sounds like a good call to me (before you pull something and can't train at all)

 

[omerta2010]

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.

 

[omerta2010]

Sorry I was wrong, I've been reading so many different programs I think I've started to mix them up.

 

[x~factor]

There are soooo many different variations of 5x5. You'd think it would be as simple as 5 sets of 5 reps.

 

[omerta2010]

There are soooo many different variations of 5x5. You'd think it would be as simple as 5 sets of 5 reps.

ahhh the good old days when things seemed more simple but have to say those day sit took alot longer though.

 

[x~factor]

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

 

[jagbender]

Just catching up on journals

 

[davegmb]

Squats and deads together....... You love pain!

 

[x~factor]

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

 

[jagbender]

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

 

[davegmb]

Your rows are huge, it upsets me haha

 

[x~factor]

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.

 

[x~factor]

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

 

[omerta2010]

That 50-mile is mind boggling.

totally