X~Factor Journal (4/1/2011)

[x~factor]

Leg Day

Squats
135 x 6
155 x 6
175 x 6
195 x 3
205 x 3
215 x 1

Stiff Leg Deadlifts
115 x 12
135 x 12
155 x 12

Seated Calf Raises
135 x 12 x 3 sets

Standing Calf Raises (Icarian Squat Machine)
360 x 12 x 3 sets

 

[davegmb]

Your getting near the 220lbs squat again, I'm going for it tomorrow!

 

[x~factor]

Push Day

Military Presses
95 x 6
115 x 3
125 x 3
135 x 1
95 x 6

DB Flat Bench Presses
55 x 8
65 x 6
70 x 6
75 x 6

Dips
bw x 12 x 3 sets

Side Lateral Raises (superset)
20 x 12
25 x 12 x 2 sets

Reverse Pec Dec Flyes (superset)
80 x 16, 12, 12

 

[davegmb]

135lbs is a good weight over head x, you ever lifted more then that when you were heavier?

 

[x~factor]

That is the most I've done but when I was heavier I was able to do 2 reps.

 

[davegmb]

I've only ever done 132lbs for reps as a push press

 

[Burner02]

I never got into standing BB mil presses...feel like I'm leaning too far back to clear bar from smacking chin....so, probably form is wrong? no mirror, so can't correct. (self workout)

 

[x~factor]

That's about right... its the most natural movement there is, I think. LOL

 

[jagbender]

you gonna get a wind storm up there soon? Missed us here in FL and thought She would go up the coast. you got your batteries and water??

 

[x~factor]

Yes, sir. I'm gonna get to the gym one last time before all hell breaks loose.

 

[x~factor]

Pull Day

BB Rows
135 x 12
155 x 12
175 x 12
205 x 10

Iso-lateral High Rows
180 x 12
230 x 10
230 x 8 + 4 (one arm)

Iso-lateral Rows
180 x 10 x 3 sets (wide grip)

BB Shrugs
185 x 12
225 x 12
225 x 12

Abs

 

[x~factor]

Leg Day

Squats
155 x 6
185 x 6
205 x 3
215 x 1
225 x 1
135 x 12

Hack Squats (Cybex)
45 x 8
90 x 8
135 x 8
180 x 8

Prone Leg Curls (Cybex)
70 x 12
90 x 8
90 x 8

Standing Calf Raises (Bodymasters)
30 x 16, 12, 12, 9

 

[davegmb]

Looks like we are doing the same numbers on squats x, do you have a spotter? I have to just ask a random if somebody is nearby on my heaviest set, hate doing it too

 

[x~factor]

Nope. Been going solo for the last couple of months now. One is off to college, the other is off to finish High School in another state. I gain a few pounds this week. That's how I was able to break 225 lbs. LOL

I do use the squat rack with the safety bar just in case. It came in handy a couple of times.

 

[davegmb]

Don't have access to a safety bar unfortunately

 

[jagbender]

How did you fair through Irene?

 

[x~factor]

Don't have access to a safety bar unfortunately

Oh, that sucks. Also, not everyone knows how to spot you properly with squats. Even if they do, sometimes if the weight is heavy enough, the spotter alone cannot get the weight up once you fail.

How did you fair through Irene?

We're good here. Lots of rain, wind, and debris to clean up but that's really it. Our neighbors didn't fair too well, though. They just got their electricity back today.

 

[x~factor]

Push Day

Incline Bench Presses
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
135 x 9

DB Should Presses
40 x 8 (arnold press)
50 x 5
50 x 6 (regular press)
50 x 6

Iso-lateral Bench Presses
90 x 12
110 x 12
130 x 10
130 x 7

Side Laterals (superset)
20 x 20
25 x 16, 16

Front Laterals (superset)
35 x 16
40 x 16
45 x 16

Pec Deck Flyes
100 x 16
120 x 16

 

[jagbender]

solid workout!

 

[davegmb]

Nice work x, when you flat benching again?

 

[x~factor]

Flat bench really put weird strain on my shoulders, so I am trying to avoid it. I might do it once in a while though. I substituted incline bench or DB flat bench instead.

 

[x~factor]

Pull Day

T-bar Rows
90 x 12 (wide grip)
115 x 12
135 x 8 x 2 sets (neutral grip)

Iso-lateral DY Rows
180 x 10
200 x 10 x 2 sets

Straight Arm Cable Pulldowns
30 x 12
40 x 12 x 2 sets

Chinups
bw x 8 x 3 sets

Iso-lateral Shrugs
180 x 12
230 x 12 x 2 sets

Abs
abcore/side bends/hanging leg raises

 

[x~factor]

Leg Day

Squats
135 x 3
185 x 3
205 x 2 (2nd one was wobbly)
215 x 1
225 x 1
135 x 12

Deadlifts
135 x 6
155 x 6
175 x 6
195 x 6
215 x 6
225 x 6

Leg Presses (closed stance)
180 x 12
270 x 12
360 x 10
450 x 8

Seated Calf Raises
135 x 16 x 3 sets

Standing Calf Raises (Icarian)
200 x 12 x 2 sets

 

[davegmb]

Squats and deadlifts in same workout is really tough

 

[x~factor]

Tell me about it. LOL

 

[trapzilla]

Looking good X, nice results. why the switch to incline benches?

 

[x~factor]

Flat barbel bench presses put too much stress on my shoulders. I just can't get the right groove for it, believe me, I tried for a few months. When I finally switched to incline, right away I felt more comfortable. I guess, its more of a natural movement for me.

 

[x~factor]

Push Day

Military Presses
85 x 6
115 x 4
135 x 0***
95 x 8 x 3 sets

Iso-lateral Bench Presses
140 x 12
160 x 8
180 x 6 x 2 sets

Dips
bw x 12 x 3 sets

Rear lateral DB raises (superset)
15 x 16
20 x 16
25 x 16

Front plate raises (superset)
25 x 16
35 x 16
45 x 16

***I blame the heavy gardening work yesterday, 200-300 lbs cement loaded wheel borrow.

 

[jagbender]

Wheelbarrow is good for your traps! LOL

 

[x~factor]

Wheelbarrow is good for your traps! LOL

True!!!