X~Factor Journal (4/1/2011)

[x~factor]

Quads/Calves

Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 2

Leg Press
90 x 12
180 x 12
270 x 12
360 x 12

Standing Calf Raises
200 x 16 x 4 sets

Leg Extensions
80 x 16
90 x 16
100 x 16
110 x 12

 

[x~factor]

Back/Chest

HS Rows
90 x 12
180 x 12
230 x 12
280 x 8

HS Incline Bench
90 x 12
140 x 12
180 x 9
200 x 9

Cable Lat Pulldown
120 x 12
150 x 12
180 x 9
210 x 6

Cable Flyes
95 x 12
110 x 12
125 x 12
140 x 12

HS Shrugs
90 x 12
180 x 12
270 x 12
320 x 12

 

[x~factor]

Hamstrings/Calves

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

Kneeling Leg Curls
25 x 12
50 x 12
75 x 12
100 x 8

SLDL
135 x 12 x 3 sets

Seated Calf Raises
135 x 16 x 6 sets

 

[davegmb]

Are the legs growing yet?

 

[x~factor]

Are the legs growing yet?

Yes! But still a long way to go.

 

[x~factor]

Shoulders/Biceps

OHP
65 x 8
85 x 8
105 x 6
125 x 4
135 x 2, 3

HS Shoulder Press
90 x 8
140 x 8
180 x 6
200 x 6
45 x 12, 8 (unilateral)

Bicep Curls (ez bar)
40 x 12
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 8

Rope Bicep Curls
25 x 12
35 x 12
40 x 12
45 x 12

Went a little overboard with biceps but damn things won't grow.

 

[yellowmoomba]

Went a little overboard with biceps but damn things won't grow

X - Have you tried heavy weighted chins to hit your biceps???

 

[x~factor]

X - Have you tried heavy weighted chins to hit your biceps???

Nope but will try next time with back workout. Thanks YM!

 

[x~factor]

Quads/Calves

5 minutes on stationary bike

Squats
135 x 3
185 x 3
205 x 3
215 x 1

Composite Motion Leg Press (Hoist)
90 x 8
180 x 8
270 x 8
360 x 6

Leg Extensions (superset)
80 x 12
90 x 12
100 x 12
110 x 12
120 x 12
130 x 12

Standing Calf Raises
200 x 16 x 3 sets
220 x 12 x 3 sets

 

[x~factor]

Chest/Triceps

DB Incline Bench Press
45 x 8
55 x 8
65 x 8
75 x 6
85 x 5

Dips
bw x 12 x 3 sets

HS Bench Press
90 x 12 x 3 sets

Low Cable Flyes
65 x 12
80 x 12
95 x 12

Cable Tricep Pressdown
50 x 12
60 x 12
70 x 12
80 x 12

Tricep Extensions (Nautilus)
50 x 12
65 x 12 x 3 sets

***flew by this workout, got done in under 50 minutes.

 

[x~factor]

Hamstrings/Calves

5 minutes on stationary bike

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

GM
65 x 8
85 x 8
105 x 8
125 x 8
135 x 8

Seated Calf Raises (supersets)
135 x 12 x 4 sets

Single Leg Standing Calf Raises
bw x 12 x 4 sets

 

[x~factor]

Back/Biceps

T-bar Rows
90 x 12
115 x 12
125 x 8
135 x 8

Seated Cable Rows
135 x 12
150 x 12
165 x 8
180 x 8

Chin Ups
bw x 12, 10, 10, 8

Arm Curls (cybex)
70 x 12
75 x 12
80 x 8
85 x 8
30 x 12 x 2 sets (one arm curls)

 

[x~factor]

Quads/Calves

5 minute on stationary bike

Composite Motion Leg Press (Hoist)
180 x 12
270 x 12
360 x 12
450 x 10
540 x 6

Front Squats
bar x 8 x 4 sets

Leg Extensions (supersets)
90 x 12
100 x 12
110 x 12
120 x 12

Standing Calf Raises
200 x 12
220 x 12
240 x 12
260 x 12

 

[x~factor]

Another unschedule week off. Caught the colds.

 

[x~factor]

Quads/Calves

5 minutes on stationary bike

Leg Press
180 x 12
270 x 12
360 x 12
450 x 8
540 x 6

Leg Extensions (superset)
100 x 12
110 x 12
120 x 12
130 x 12
140 x 12

Standing Calf Raises
200 x 12
220 x 12
240 x 12
260 x 12

Sissy Squats
bw x 12 x 3 sets

 

[x~factor]

Chest/Shoulders

OHP
65 x 12
85 x 12
105 x 6
125 x 4
135 x 3

HS Incline Bench
180 x 12
200 x 8
220 x 6
230 x 6

Dips
bw x 12 x 3 sets

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

Reverse Pec Deck
80 x 12 x 3 sets

Front Plate Raises
25 plate x 12
35 plate x 12
45 plate x 12

My last day at NYSC after 2 years and 2 months.

 

[x~factor]

Lower

Hack Squats
90 x 10
135 x 10
180 x 6, 10

Leg Presses
180 x 12
270 x 12
360 x 12
450 x 8

Lying Leg Curls
70 x 12
85 x 12
100 x 12
115 x 12
130 x 12

Seated Calf Raises
135 x 16 x 4 sets

New gym. New routine. Going back to Upper/Lower to get more leg workouts in.

 

[yellowmoomba]

Checking in ...... Been lifting?

 

[x~factor]

I have... enjoying my new gym actually. I have everything written down. I just got to remember to take it with me from my gym bag. lol

Thanks for checking in YM!

 

[x~factor]

Lower

Hack Squats
90 x 12
135 x 12
180 x 12
225 x 8

Leg Presses
180 x 12
270 x 12
360 x 12
450 x 12

Donkey Calf Station
180 x 12
270 x 12
360 x 12

 

[x~factor]

Upper/Pull

BB Rows
135 x 12
155 x 12
175 x 12
195 x 8

Lat Pulldowns (Rac-it)
90 x 12
135 x 12
180 x 12
225 x 10

Seated Cable Rows
100 x 12
130 x 12
145 x 12
160 x 12

Arm Curls (matrix)
50 x 12
60 x 12
70 x 12
80 x 9

 

[x~factor]

Upper/Push

DB Shoulder Presses
50 x 8
60 x 8
70 x 4
75 x 1

Shoulder Presses (matrix)
90 x 12
110 x 10
130 x 10
150 x 6

Incline Presses (Roc-it)
110 x 10
130 x 8
150 x 6
170 x 5

Pec Flyes (matrix)
50 x 16
60 x 16
70 x 16
80 x 16

Seated Dips
120 x 10
130 x 10
140 x 10
150 x 8

 

[x~factor]

Lower

Squats ATG
135 x 8
155 x 4
175 x 4
185 x 2

Leg Presses
180 x 12
270 x 12
360 x 12
450 x 6

Prone Leg Curls
80 x 12
100 x 12
110 x 12
120 x 8

Seated Calf Raises
90 x 16
135 x 10 x 4 sets

 

[x~factor]

Upper/Pull

DB Rows
90 x 10
100 x 10
110 x 10
120 x 8

Iso- High Rows
90 x 12
180 x 8 x 3 sets

Ab Crunchs (matrix)
100 x 20
120 x 20
140 x 20
160 x 20

More Abs...

 

[x~factor]

Upper/Push

Seated BB Presses
85 x 12
105 x 8
135 x 6
145 x 3, 4

Chest Press Incline
160 x 12
180 x 8
200 x 8
220 x 8

Seated Cable Shoulder Presses
40 x 10
50 x 10
60 x 10

Seated Chest Flyes
40 x 12
50 x 12
60 x 12

Cable Tricep Pulldowns
50 x 12
57.5 x 12
65 x 12
72.5 x 8

 

[x~factor]

Lower

Hack Squats
90 x 12
135 x 12
225 x 9
270 x 3

Leg Presses
180 x 12
270 x 12
360 x 12
450 x 12

Donkey Calf Station
90 x 16
180 x 16
225 x 16
270 x 16 x 2 sets

Lying Leg Curls
95 x 12
110 x 12
115 x 12
120 x 12

Loving the Hack Squat/Leg Press combo! My legs have woken up after a year and half of squating.

 

[x~factor]

Upper/Pull

Diverge Lat Pulldowns
100 x 12
115 x 12
130 x 12
145 x 8

Seated Cable Rows
115 x 12
130 x 12
145 x 12
160 x 12

BB Shrugs
225 x 12 x 4 sets

BB Curls
50 x 12
60 x 12
70 x 12
80 x 12

HS MTS Biceps Curl (single arm)
30 x 12
40 x 12
50 x 12 x 2 sets

 

[x~factor]

Upper/Push
DB Bench Press
60 x 10
70 x 8
80 x 7
85 x 4

HS Decline Bench
90 x 12
180 x 12
230 x 12
270 x 8

OHP
95 x 6 x 2 sets
115 x 4 x 2 sets
135 x 2 x 2 sets

Cable Side/Front Laterals
12 reps x 2 sets each

Cable Pressdown
50 x 16 (v-grip)
75 x 12
30 x 12 (rope)
35 x 12

 

[x~factor]

Lower

Hack Squat
135 x 12
180 x 12
225 x 10
270 x 4

Leg Press
270 x 12
360 x 12
450 x 12
540 x 4

Kneeling Leg Curl
50 x 12
70 x 12
90 x 12
100 x 12

Donkey Calf Raises
180 x16
270 x 16 x 3 sets

 

[x~factor]

Upper/Pull

Rack Pull
135 x 12
185 x 12
225 x 12
245 x 12

HS High Rows
110 x 12
180 x 12
200 x 8
200 x 6

Arm Curls
80 x 12
90 x 12
100 x 12
110 x 8

Diverging Seated Rows
60 x 12
80 x 12
130 x 12
145 x 12

Rope Curls
60 x 12
70 x 12
80 x 12
60 x 20