X~Factor Journal (4/1/2011)

[x~factor]

Leg Day
Squats
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
135 x 16

RDL
135 x 6
185 x 4
225 x 4
245 x 4
265 x 2
285 x 2

Seated Calf Raises
45 x 20
90 x 20
135 x 16
160 x 12
180 x 12
180 x 12

CG Single Leg Press
45 x 12
90 x 12
135 x 12

 

[davegmb]

X your smashing big numbers, you must be feeling strong

 

[davegmb]

Also it might just be me, but seated calf raises have added more size to my calves then standing ones ever did!?

 

[x~factor]

X your smashing big numbers, you must be feeling strong

I have my good days. LOL

If you look at just the numbers, I've done heavier weights in the beginning of this journal. What I feel I continue to improve on is form... and channeling all the energy at the targeted muscle, if that makes sense.

Also it might just be me, but seated calf raises have added more size to my calves then standing ones ever did!?

I noticed this too, especially if I do lots of volume of it.

 

[omerta2010]

If you look at just the numbers, I've done heavier weights in the beginning of this journal. What I feel I continue to improve on is form... and channeling all the energy at the targeted muscle, if that makes sense.

I hear you on this. Great workouts in here.

Oh yeah you need to switch to croc rows since you've about maxed out your db's.

 

[x~factor]

Oh yeah you need to switch to croc rows since you've about maxed out your db's.

I've heard of croc rows but never check what or how it's done. Am I understanding this correctly.... Croc Rows and dumbell rows are basically the same but DB rows are done with stricter form? If that's the case then I have been doing Croc Rows all this time. LOL

 

[omerta2010]

true but for croc rows, it's as many as possible every set, not a 5 or 8 per set. So the way your going you could probably get 25-30 on the first set.

 

[yellowmoomba]

Keep Killin it!!! I like the burnout on the squats

 

[x~factor]

true but for croc rows, it's as many as possible every set, not a 5 or 8 per set. So the way your going you could probably get 25-30 on the first set.

Interesting. :evilgrin:

Keep Killin it!!! I like the burnout on the squats

The hardest part of the entire sets. I'm shooting for 20 reps... getting close!

 

[jagbender]

Looking Strong Emon!

 

[davegmb]

Thought Kroc rows was just one big set

 

[x~factor]

Push Day

DB Shoulder Press
40 x 8
50 x 8
60 x 6
70 x 6
75 x 6

HS Incline Press
140 x 10
180 x 8
200 x 8
230 x 6
250 x 4
90 x 20

Dips
bw x 7, 10, 12

Shoulder Press (off a hack squat machine)
90 x 12
135 x 10
180 x 10
225 x 10

Close Grip Bench Press (smith machine)
135 x 10
155 x 6
175 x 6
185 x 6
195 x 4

 

[yellowmoomba]

Nice work. Rocking the DB Shoulder Presses!!

 

[x~factor]

Nice work. Rocking the DB Shoulder Presses!!

Thanks YM!

 

[x~factor]

Leg Day

Squats
135 x 3
185 x 2
205 x 1
225 x 1

Leg Press
180 x 10
270 x 10
360 x 8
450 x 6, 6

SLDL
135 x 10, 10, 10
185 x 10, 10

Calf Raises (Leg Press)
360 x 20, 20

Standing Calf Raises
200 x 20, 20

I'm not going to have time tomorrow so I skipped Back workout to get Legs in the weekends... didn't work. I still got a shitty workout... wasn't feeling it today.

 

[omerta2010]

A shitty day at the gym is still better than any day at work.
Have a great weekend.

 

[x~factor]

A shitty day at the gym is still better than any day at work.
Have a great weekend.

True! LOL

 

[davegmb]

Looks a good leg day to me

 

[x~factor]

Looks a good leg day to me

Sometimes you feel really strong with your max weight then there are other times you just barely make it. youknowhatimean?

 

[x~factor]

Pull Day

HS Rows
140 x 12
180 x 12
230 x 12
270 x 10
320 x 8
360 x 8 PR

Lat Pulldowns (v-grip)
120 x 12
150 x 10
180 x 8
210 x 8
240 x 6

BB Shrugs
135 x 12
225 x 12
245 x 12
245 x 12 strapped up
265 x 12

Tricep Rope Pulldowns
30 x 16
40 x 16
45 x 16
50 x 16

 

[JerseyDevil]

Look at dem shoulder presses... Sweet!!

 

[omerta2010]

Congrats on the PR.

 

[x~factor]

Push Day

OHP
65 x 12
85 x 10
105 x 5
125 x 5
135 x 5
145 x 2

HS Bench Press
90 x 12
140 x 10
180 x 8
200 x 4
220 x 4
230 x 4

Single Side Laterals
20 x 12
25 x 12
30 x 12
35 x 12

Low Cable Flyes
80 x 12
85 x 12
90 x 12
80 x 20

Arm Curls (cybex)
70 x 12
75 x 12
80 x 12
85 x 10
90 x 6
95 x 6

 

[yellowmoomba]

That's a lot of volume!!! Are you having a new PR every week or so ?? (Nice!!!!)

 

[x~factor]

OHP
135 x 5
145 x 2

That's a lot of volume!!! Are you having a new PR every week or so ?? (Nice!!!!)

Thanks YM! I thing those 2 OHP numbers there are PR's. If not, it's up there.

 

[JerseyDevil]

Nothing like overhead pressing..... involves the core and more muscles then the seated variety..... Good job man

 

[x~factor]

Leg Day

Squats
115 x 5
155 x 5
185 x 5
205 x 3
225 x 3
135 x 20

RDL
135 x 6
185 x 6
225 x 6
245 x 3
265 x 3
285 x 3
305 x 1***

Seated Calf Raises
90 x 12
135 x 12 x 6 sets

Charles Glass Single Leg Press
90 x 12
135 x 12
180 x 8

***today was a good day. I was planning on doing 315-lb RDL... until I saw stars after the 305.

 

[JerseyDevil]

Stars are a good thing.... unless you pass out!

 

[PreMier]

nice db shoulder presses the other day. i havent done those in a while

 

[x~factor]

Stars are a good thing.... unless you pass out!

I swear if I keep this up, I will pass out one day. Hahaha

nice db shoulder presses the other day. i havent done those in a while

I should really do it regularly but I like OHP too much. Maybe, I should alternate them.