Good to see you back at it Emon!
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X~Factor Journal (4/1/2011)
- Thread starter x~factor
- Start date
Good to see you back at it Emon!
Thanks, Paul! 
Back/Chest
HS Incline Bench
110 x 12
130 x 12
150 x 12
170 x 10
HS DY Rows
90 x 12
140 x 12
180 x 12
230 x 10
Pec Deck Flyes
90 x 12
100 x 12
110 x 12
120 x 12
Seated Cable Rows
120 x 12
135 x 12
150 x 12
165 x 12
HS Incline Bench
110 x 12
130 x 12
150 x 12
170 x 10
HS DY Rows
90 x 12
140 x 12
180 x 12
230 x 10
Pec Deck Flyes
90 x 12
100 x 12
110 x 12
120 x 12
Seated Cable Rows
120 x 12
135 x 12
150 x 12
165 x 12
davegmb
Elite Member
Hey X how's the training going. I've dropped bb bench as a main movement due to shoulder issues.
Ah, same reason I don't do barbel bench presses. The only ones I occasionally do is closed-grip bench for triceps.
As far as my training goes, I'm still easing back into my usual weights. Squating 175 lbs sucks! LOL
Hamstrings/Calves
5 minutes on stationary bike
RDL
135 x 8
185 x 8
225 x 6 x 3 sets
Kneeling Leg Curls
25 x 12
50 x 12
75 x 12 x 2 sets
Seated Calf Raises
45 x 16
90 x 16
135 x 16 x 4 sets
5 minutes on stationary bike
RDL
135 x 8
185 x 8
225 x 6 x 3 sets
Kneeling Leg Curls
25 x 12
50 x 12
75 x 12 x 2 sets
Seated Calf Raises
45 x 16
90 x 16
135 x 16 x 4 sets
Shoulders/Arms
OHP
65 x 12
85 x 10
105 x 8
125 x 3
135 x 3
Upright Rows (wide grip)
65 x 12
85 x 10
105 x 8
125 x 6
145 x 4
BB Curls
45 x 12
65 x 12
85 x 10
95 x 8
105 x 6
Smith Closed-Grip Bench Press
(corrected weight, +50 lbs)
95 x 12
115 x 10
135 x 8
155 x 6
165 x 4
OHP
65 x 12
85 x 10
105 x 8
125 x 3
135 x 3
Upright Rows (wide grip)
65 x 12
85 x 10
105 x 8
125 x 6
145 x 4
BB Curls
45 x 12
65 x 12
85 x 10
95 x 8
105 x 6
Smith Closed-Grip Bench Press
(corrected weight, +50 lbs)
95 x 12
115 x 10
135 x 8
155 x 6
165 x 4
omerta2010
Registered
Nice to see your getting back to were you left off. 
Have a great weekend
Have a great weekend
davegmb
Elite Member
Your overhead press strength looks good. What do you think your one rep max is for that?
Thanks guys. 
I think the most I've tried and done a single with is 145 lbs... but I've also done 5 reps of 135 lbs.
Quads/Calves
5 minute on stationary bike
Squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
Seated Leg Press (cybex)
110 x 8
130 x 8
150 x 8
160 x 8
Leg Extension (superset with calf raises)
80 x 16
90 x 16
100 x 16
110 x 16
Standing Calf Raises
200 x 16 x 2 sets
220 x 16 x 2 sets
5 minute on stationary bike
Squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
Seated Leg Press (cybex)
110 x 8
130 x 8
150 x 8
160 x 8
Leg Extension (superset with calf raises)
80 x 16
90 x 16
100 x 16
110 x 16
Standing Calf Raises
200 x 16 x 2 sets
220 x 16 x 2 sets
Chest/Back
DB Bench Press
60 x 8
70 x 8
80 x 5
85 x 4
T-Bar Rows
90 x 12
115 x 12
135 x 8 wide grip
135 x 8 closed grip
Dips
bw x 8
bw x 10
bw x 12
Low Cable Flyes
80 x 12
95 x 12
110 x 12
Cable Pulldowns (V-grip)
105 x 12
120 x 12
135 x 12
150 x 12
DB Bench Press
60 x 8
70 x 8
80 x 5
85 x 4
T-Bar Rows
90 x 12
115 x 12
135 x 8 wide grip
135 x 8 closed grip
Dips
bw x 8
bw x 10
bw x 12
Low Cable Flyes
80 x 12
95 x 12
110 x 12
Cable Pulldowns (V-grip)
105 x 12
120 x 12
135 x 12
150 x 12
Quads/Calves
5 minutes on stationary bike
Squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 4
Leg Presses
90 x 10
180 x 10
270 x 10
360 x 10
450 x 6
Leg Extensions (supersets)
80 x 10
100 x 10
110 x 10
120 x 10
130 x 10
Standing Calf Raises
200 x 16 x 3 sets
220 x 16 x 2 sets
5 minutes on stationary bike
Squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 4
Leg Presses
90 x 10
180 x 10
270 x 10
360 x 10
450 x 6
Leg Extensions (supersets)
80 x 10
100 x 10
110 x 10
120 x 10
130 x 10
Standing Calf Raises
200 x 16 x 3 sets
220 x 16 x 2 sets
davegmb
Elite Member
How's the training going?
Shoulders/Arms
OHP
65 x 12
85 x 12
105 x 6
115 x 4
125 x 2
Side/Front Laterals
10/10 x 10 x 5 sets
Bent-over Laterals
25 x 12 x 2 sets (dumbell)
15 x 8 x 2 sets (cable)
BB Curls
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
Cable Tricep Pulldowns
50 x 20
60 x 20
70 x 12
75 x 12
OHP
65 x 12
85 x 12
105 x 6
115 x 4
125 x 2
Side/Front Laterals
10/10 x 10 x 5 sets
Bent-over Laterals
25 x 12 x 2 sets (dumbell)
15 x 8 x 2 sets (cable)
BB Curls
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
Cable Tricep Pulldowns
50 x 20
60 x 20
70 x 12
75 x 12
Hams/Calves
5 minutes on stationary bike
RDL
135 x 6
225 x 6 x 4 sets
Kneeling Leg Curls
25 x 12
50 x 12
75 x 12
90 x 12
100 x 6
Seated Calf Raises
90 x 16
135 x 16 x 4 sets
Glutes (cybex)
100 x 12
150 x 12 x 3 sets
5 minutes on stationary bike
RDL
135 x 6
225 x 6 x 4 sets
Kneeling Leg Curls
25 x 12
50 x 12
75 x 12
90 x 12
100 x 6
Seated Calf Raises
90 x 16
135 x 16 x 4 sets
Glutes (cybex)
100 x 12
150 x 12 x 3 sets
Chest/Back
Incline DB Bench Press
60 x 8
70 x 8
75 x 6
80 x 4
Pendlay Rows
135 x 8
145 x 8
155 x 8
165 x 8
Dips/Pullups (supersets)
bw x 12/10 x 3 sets
BB Shrugs
165 x 12
225 x 12 x 3 sets
Incline DB Bench Press
60 x 8
70 x 8
75 x 6
80 x 4
Pendlay Rows
135 x 8
145 x 8
155 x 8
165 x 8
Dips/Pullups (supersets)
bw x 12/10 x 3 sets
BB Shrugs
165 x 12
225 x 12 x 3 sets
Quads/Calves
5 minutes on stationary bike
Squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
185 x 5
CB Single Leg Press
45 x 10
90 x 10
135 x 10
185 x 6
Leg Extensions
80 x 12
100 x 12
110 x 12
120 x 12
Standing Calf Raises
200 x 16 x 2 sets
220 x 16 x 2 sets
5 minutes on stationary bike
Squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
185 x 5
CB Single Leg Press
45 x 10
90 x 10
135 x 10
185 x 6
Leg Extensions
80 x 12
100 x 12
110 x 12
120 x 12
Standing Calf Raises
200 x 16 x 2 sets
220 x 16 x 2 sets
Shoulders/Arms
DB Shoulder Press
50 x 8
60 x 8
70 x 6
75 x 4, 3
BB Clean and Press
65 x 8
85 x 8
105 x 6
125 x 4, 3
Bench Dips
bw x 16 x 3 sets
Overhead Rope Tricep Extension
25 x 12
40 x 12
50 x 12
60 x 10
Rope Bicep Curls
25 x 12
35 x 12
45 x 12
55 x 12
Arm Curls (cybex)
70 x 10
75 x 10
80 x 10
85 x 10
DB Shoulder Press
50 x 8
60 x 8
70 x 6
75 x 4, 3
BB Clean and Press
65 x 8
85 x 8
105 x 6
125 x 4, 3
Bench Dips
bw x 16 x 3 sets
Overhead Rope Tricep Extension
25 x 12
40 x 12
50 x 12
60 x 10
Rope Bicep Curls
25 x 12
35 x 12
45 x 12
55 x 12
Arm Curls (cybex)
70 x 10
75 x 10
80 x 10
85 x 10
Hamstrings/Calves
5 minutes on the stationary bike
RDL
135 x 6
185 x 6
225 x 6
245 x 3
265 x 3
285 x 1, 2
Leg Curls (bodymasters)
80 x 20
90 x 16 x 3 sets
Seated Calf Raises
45 x 16
90 x 16
135 x 16 x 5 sets
SLDL
135 x 8 x 4 sets
One of those days that as soon as you walk into the gym, you knew it's gonna be good workout.
5 minutes on the stationary bike
RDL
135 x 6
185 x 6
225 x 6
245 x 3
265 x 3
285 x 1, 2
Leg Curls (bodymasters)
80 x 20
90 x 16 x 3 sets
Seated Calf Raises
45 x 16
90 x 16
135 x 16 x 5 sets
SLDL
135 x 8 x 4 sets
One of those days that as soon as you walk into the gym, you knew it's gonna be good workout.
Chest/Back
DB Bench Press
50 x 12
60 x 12
70 x 8
80 x 6
90 x 5
95 x 2
Pulldown (wide grip)
100 x 12
120 x 12
140 x 12
160 x 8
180 x 6
200 x 6
Chest Press (techogym)
140 x 10
160 x 10
180 x 10
200 x 10
HS High Rows
90 x 10
140 x 10
180 x 8
230 x 4
Pullover (cybex)
80 x 10
100 x 10
110 x 8
120 x 6
DB Bench Press
50 x 12
60 x 12
70 x 8
80 x 6
90 x 5
95 x 2
Pulldown (wide grip)
100 x 12
120 x 12
140 x 12
160 x 8
180 x 6
200 x 6
Chest Press (techogym)
140 x 10
160 x 10
180 x 10
200 x 10
HS High Rows
90 x 10
140 x 10
180 x 8
230 x 4
Pullover (cybex)
80 x 10
100 x 10
110 x 8
120 x 6
Quads/Calves
5 minutes on stationary bike
Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
225 x 2
Leg Press
90 x 12
180 x 12
270 x 12
360 x 12
450 x 10
540 x 4
Leg Extensions (supersets)
80 x 12
90 x 12
100 x 12
110 x 12
120 x 12
130 x 12
Standing Calf Raises (supersets)
200 x 12 x 2 sets
220 x 12 x 2 sets
240 x 12 x 2 sets
5 minutes on stationary bike
Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
225 x 2
Leg Press
90 x 12
180 x 12
270 x 12
360 x 12
450 x 10
540 x 4
Leg Extensions (supersets)
80 x 12
90 x 12
100 x 12
110 x 12
120 x 12
130 x 12
Standing Calf Raises (supersets)
200 x 12 x 2 sets
220 x 12 x 2 sets
240 x 12 x 2 sets
Shoulders/Biceps
Clean and Press
45 x 6
65 x 6
85 x 6
105 x 3
125 x 3
135 x 3
145 x 0, 1***
HS Shoulder Press
90 x 12
140 x 8
180 x 8
200 x 6
230 x 0, 1***
Cable Side Laterals
3 sets of 16 reps
Cabler Front Laterals
3 sets of 12 reps
Bicep Curl (ez curl bar)
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 6
*** second time is a charm.
Clean and Press
45 x 6
65 x 6
85 x 6
105 x 3
125 x 3
135 x 3
145 x 0, 1***
HS Shoulder Press
90 x 12
140 x 8
180 x 8
200 x 6
230 x 0, 1***
Cable Side Laterals
3 sets of 16 reps
Cabler Front Laterals
3 sets of 12 reps
Bicep Curl (ez curl bar)
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 6
*** second time is a charm.
Quads/Calves
Squats
135 x 3
155 x 3
175 x 3
195 x 3
205 x 2
Leg Press (+167 lbs)90 x 12
180 x 12
270 x 12
360 x 10
410 x 6
Leg Extensions
70 x 12
85 x 12
100 x 12
115 x 12
130 x 12
145 x 12
Calf Raises
135 x 16 x 4 sets
I got a week's trial on a new gym, Club Metro. Might switch from NYSC just to get a taste of new equipments. I have been with NYSC for 2 years and they have not introduce new equipments... and they charge a premium to be a member.
Squats
135 x 3
155 x 3
175 x 3
195 x 3
205 x 2
Leg Press (+167 lbs)90 x 12
180 x 12
270 x 12
360 x 10
410 x 6
Leg Extensions
70 x 12
85 x 12
100 x 12
115 x 12
130 x 12
145 x 12
Calf Raises
135 x 16 x 4 sets
I got a week's trial on a new gym, Club Metro. Might switch from NYSC just to get a taste of new equipments. I have been with NYSC for 2 years and they have not introduce new equipments... and they charge a premium to be a member.
Chest/Back
DB Bench Press
50 x 10
60 x 10
70 x 6
80 x 6
90 x 3
Chest Press (cybex)
90 x 12
140 x 12
180 x 12
230 x 10
270 x 4
HS MTS High Row
70 x 10
80 x 10
90 x 10
100 x 8
Upper Back (technogym)
70 x 12
80 x 12
90 x 12
100 x 12
120 x 12
DB Bench Press
50 x 10
60 x 10
70 x 6
80 x 6
90 x 3
Chest Press (cybex)
90 x 12
140 x 12
180 x 12
230 x 10
270 x 4
HS MTS High Row
70 x 10
80 x 10
90 x 10
100 x 8
Upper Back (technogym)
70 x 12
80 x 12
90 x 12
100 x 12
120 x 12
Hams/Calves
RDL
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6
Prone Leg Curls (matrix)
80 x 12
85 x 12
90 x 12
95 x 12
Seated Calf Raises
45 x 16
90 x 16
135 x 16 x 4 sets
SLDL
135 x 12 x 3 sets
RDL
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6
Prone Leg Curls (matrix)
80 x 12
85 x 12
90 x 12
95 x 12
Seated Calf Raises
45 x 16
90 x 16
135 x 16 x 4 sets
SLDL
135 x 12 x 3 sets
Shoulders/Arms
DB Shoulder Press
50 x 8
60 x 6
70 x 6
75 x 5
Overhead Press (cybex)
140 x 10
160 x 10
180 x 10
210 x 10
Concentration Curls (life fitness)
70 x 12
80 x 12
95 x 12
110 x 12
125 x 12
Arm Curls (technogym)
45 x 12
55 x 12
60 x 12
65 x 12
Tricep Press (life fitness)
150 x 12
190 x 12
230 x 12
250 x 6 ***couldn't hold my body down
Arm Extensions (technogym)
80 x 16 x 3 sets
DB Shoulder Press
50 x 8
60 x 6
70 x 6
75 x 5
Overhead Press (cybex)
140 x 10
160 x 10
180 x 10
210 x 10
Concentration Curls (life fitness)
70 x 12
80 x 12
95 x 12
110 x 12
125 x 12
Arm Curls (technogym)
45 x 12
55 x 12
60 x 12
65 x 12
Tricep Press (life fitness)
150 x 12
190 x 12
230 x 12
250 x 6 ***couldn't hold my body down
Arm Extensions (technogym)
80 x 16 x 3 sets
Back from a unscheduled week off because of a bad tooth. Hitting my old gym for another month before switching to Club Metro.
