X~Factor Journal (4/1/2011)

[trapzilla]

Do you do any isolation exercises for your rear delts? I havnt been but going to start throwing some facepulls in but on a back day instead of shoulder day

you should also try rear laterals on an incline bench-best thing i've ever tried for rears, they grow liek hotcakes from em.

 

[x~factor]

you should also try rear laterals on an incline bench-best thing i've ever tried for rears, they grow liek hotcakes from em.

I usually do reverse pec deck fly or bent over rear laterals with dumbells. I might give that incline bench thing... also, I haven't tried in a long while, cable reverse fly.

 

[PreMier]

i do incline db face pulls. got the idea from p-funk

 

[x~factor]

^How is Patrick? Its been years since I last saw him.

5/1, Squat (deload)
135 lbs x 10 reps
185 lbs x 6 reps x 3 sets***

Leg Press: 360 lbs x 10 reps x 2 sets
Leg Curls: 100 lbs x 12 reps x 2 sets
Seated Calf Raises: 135 lbs x 16 reps x 2 sets

***yes, ihateschoolmt, they are all parallel.

Since I am doing all light weight this week, I stopped using my pre-workout drink (Jack3d) but, man, I needed it. That 185 lbs felt so much heavier. I was hoping to do 225 lbs with at least 10 reps.

Current weight: 181 lbs (I really want to see 175 lbs by summer)

 

[angelo212]

Subbed.

 

[PreMier]

Subbed.

If you look at the top of the thread and click thread tools, you can subscribe that way.

Ray he is great, is married to Ivonne and has a successful training/massage business

 

[davegmb]

If you look at the top of the thread and click thread tools, you can subscribe that way.

So what does it mean when you subscribe to a thread then?

 

[davegmb]

i do incline db face pulls. got the idea from p-funk

Can you explain how you do these Premier and what weight you started off with?

 

[angelo212]

So what does it mean when you subscribe to a thread then?

It means that someone is interested in the thread and one has to write something in that thread to keep getting updates everytime someone writes something in that thread, so someone would write "subscribe" or "subbed" in the thread letting people know of there interest and now when someone writes in that thread that person will get an e-mail to keep informed. DAMN, I hope this makes sense.

 

[x~factor]

Thanks for the interest Angelo. Where in NJ are you?

 

[angelo212]

In Jersey City. Hudson County.

 

[PreMier]

Can you explain how you do these Premier and what weight you started off with?

set an incline bench below 45*, and lie chest down. then row db's like this: Dumbbell Lying Rear Delt Row i keep the bench on the floor though, not elevated like this guy

i usually put my knees on the seat of the bench and cross my legs. i use light weight, and go 15-20 reps

 

[x~factor]

5/2, Flat Bench (5/3/1 Wave 2)
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 3 reps + 1

Incline DB Bench Press: 65 lbs x 8 reps x 2 sets
Cable Flys: 50 lbs x 12 reps
Tricep Pulldowns: 90 lbs x 12 reps x 2 sets
Close-grip Bench Press: 135 lbs x 12 reps x 3 sets

 

[davegmb]

nice workout, i like the CG bench keep meaning to replace dips with it to mix things up

 

[x~factor]

I prefer dips over CG bench... but, yeap, its good to mix it up.

My shoulder still hurts when I do flat bench. I've given it one last shot before I totally ditch it from my routine. I don't know what I was thinking. After the deload phase, I'm switching back to incline bench.

 

[omerta2010]

I'd be interested to see both how you like 5/3/1 and what you find the results to be like.
I tried it for 3 months and I still view those 3 months as 3 months wasted training, It wasn't heavy enough for me, and I lost size and strength. IMO 5/3/1 sucks ass.

I'm a big fan of 5/3/1. Had awesome progress for the 6 months I was doing it.

However from what I'm seeing that once your strength gets to a certain point that %'s that you take off the 1RM can cause what trapzilla is mentioning. But you need to be pushing some really big weights for that to come into play.

I also of the 6 weeks did 2 of the new powerlifting version and I'm not a big fan of that. I have charts if anybody is interested.

X, awesome journal.

 

[omerta2010]

you should also try rear laterals on an incline bench-best thing i've ever tried for rears, they grow liek hotcakes from em.

Took me a while to get the hang of facepulls but these are my second option if I don't feel like facepulls that day.

 

[x~factor]

5/4, Deadlift (deload week)
135 lbs x 8 reps
185 lbs x 8 reps
235 lbs x 8 reps
235 lbs x 8 reps

Pullups: BW+30 x 4 reps + 2 reps (forearm grip is gone from the deadlift)
Iso-lateral Rows: 180 lbs x 10 reps x 2 sets
Shrugs: 205 lbs x 16 reps (couldn't hold the grip of 225 lbs)
BB Curls: 80 lbs 9 reps x 3 sets

Feeling really weak. This week is supposed to be a light week but damn, everything feels so heavy! The lack of energy could be because I am not using Jack3d but also my body feels beat. I'm due to take a week off and I would take it right now but I'm in the middle of 5/3/1 with chest. I have Military (deload) next then I think would skip the Squat workout to finish off the Chest 5/3/1.

 

[ihateschoolmt]

I would skip all the deloads if you are about to take a week off.

 

[x~factor]

I decided to go to finish off the week/routine. I'm stubborn that way.

5/6, Military Press (deload week)
85 lbs x 10 reps
105 lbs x 8 reps
105 lbs x 8 reps
105 lbs x 6 reps***

DB Incline Bench Rear Laterals: 25 lbs x 16 reps x 2 sets (Will do facepull next time)
BB Front Laterals: 60 lbs x 16 reps
Abs

***I had one or two more reps in me but didn't want to hit failure this week.


I'm skipping whatever is next on my routine to finish off the Chest 5/3/1 before my week off.

 

[x~factor]

I took Jack3d for this workout. That shit really works! This entire week I skipped it and every workout was a struggle. Today I could just keep going.

5/8, Flat Bench (5/3/1 Cycle 1/Wave 3)
155 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 1 reps + 1.5***

Incline DB Press: 80 lbs x 5 reps
Dips: BW+25 x 10 reps x 3 sets
Cable Flys: 40 lbs x 16 reps

***no progress yet. Will see on the next cycle when I move the weights up to 200 lbs.

I'm taking a much needed week off. I don't really like taking pictures of myself half naked but I thought it would be a good way to track my progress.

Current weight: 180 lbs
Current picture:
.

 

[davegmb]

be benching 200lbs soon, I benched 198lbs last week for 3 reps so wont be able to help myself in going for the extra 2lbs this week. The big goal is 220lbs which is 100kg as we mainly work in kg's over here.

 

[ihateschoolmt]

I'm taking a much needed week off. I don't really like taking pictures of myself half naked but I thought it would be a good way to track my progress.

As long as it's the upper half that's naked it's cool. How tall are you? You got some thickness starting, at 200 you're gonna be a beast.

 

[x~factor]

I'm 5'11.5" exactly. My goal right now is not lose any muscle mass and slowly lose weight to eventually show abs. I'm hoping that's around 5 to 10 lbs away at 170-175 lbs. 200 lbs feels soooooo far away from where I am right now.

 

[ihateschoolmt]

Wait so you are cutting and then bulking to 200? Ya you are probably a few pounds away from abs. You would be pretty ripped at 170.

 

[x~factor]

Wait so you are cutting and then bulking to 200? Ya you are probably a few pounds away from abs. You would be pretty ripped at 170.

Cutting this entire summer. If I succeed at that, I will bulk for the fall/winter. I have fat that I have been carrying for almost 2 decades. Stubborn fat that's hanging on for dear life. I don't expect it to go away without a fierce fight so we'll see.

 

[PreMier]

looking good ray! got some good pecs/tris

 

[x~factor]

Thanks, Jake. I'm pretty happy with my triceps. Its one bodypart that I have no problems with.

As for chest, look-wise, chest needs definition, which I understand will come when I hit my target weight... eventually. Strength-wise, I do okay with dumbells, barbells is another story.

 

[ihateschoolmt]

Ya your triceps are big, my arms won't look like that until I gain like 20 more pounds lol.

 

[Curt James]

Current weight: 181 lbs (I really want to see 175 lbs by summer)

Believe I'll hit my goal (same 175 lbs.), but it's still not enough.