X~Factor Journal (4/1/2011)

[x~factor]

Pull Day

BB Bentover Rows
135 x 12
185 x 12
205 x 10
225 x 8
225 x 8
185 x 12

BB Shrugs
185 x 12
205 x 12
225 x 12
225 x 12

Seated Cable Rows (V-grip handle)
120 x 12
150 x 12
180 x 10
180 x 10

Pullups
bw x 10, 8, 7, 8

Prone Trap Raises
10 x 16
15 x 12 x 3 sets

Abs

Weight: 169 lbs and holding steady.

 

[omerta2010]

Good looking workouts in here. Glad somebody has been consistent while I've been slacking.

 

[x~factor]

Glad somebody has been consistent while I've been slacking.

I look forward to my workouts every single day!

 

[jagbender]

X awesome BB rows. I still am working to keep form with that much weight

 

[davegmb]

Like jag said heavy rows, are you doing them from a dead stop position each rep or just keeping constant tension on and are you using straps?

 

[x~factor]

Like jag said heavy rows, are you doing them from a dead stop position each rep or just keeping constant tension on and are you using straps?

Doing it from a dead stop, I believe, is called Pendlay Rows. I do them with continuous motion, bending 45 degrees at the waist, knees slightly bent.

I could usually hold 225 lbs without straps but that day I did use them.

 

[x~factor]

Leg Day

Deadlifts
135 x 6
185 x 3
225 x 3
245 x 3
265 x 2
285 x 0***
225 x 6

Hack Squats (Cybex)
90 x 6
135 x 6
180 x 6
225 x 4
90 x 8

Leg Extensions
60 x 16
80 x 16
100 x 14
120 x 12

Standing Calf Raises (BodyMasters)
200 x 18
300 x 16
360 x 14
400 x 12
400 x 12

***I normally do just 225 lbs for 6-8 reps and stop there... and I'm content with that... I blame davegmb for making me try to up my weight again.

 

[davegmb]

Haha I will take that as a compliment then

 

[jagbender]

Haha I will take that as a compliment then

I woudl too LOL

Good try X

 

[x~factor]

Push Day

DB Flat Bench Presses
60 x 6
70 x 6
80 x 0 (can't get into position, need a spotter)
75 x 8
75 x 8

Iso-lateral Shoulder Press
90 x 10
110 x 8
140 x 8
160 x 5

Cable Flyes
30 x 18
35 x 16
40 x 16
45 x 16

Reverse Pec Deck Flyes
60 x 18
80 x 12
90 x 12
100 x 12

Tricep Cable Pulldowns
50 x 10
70 x 10
80 x 10
90 x 9 (drop set to)
50 x 10

 

[x~factor]

Pull Day

T-bar Rows (wide grip)
90 x 12
115 x 10
135 x 8
135 x 10

Iso-lateral Rows (closed grip)
140 x 12
190 x 12
240 x 12
260 x 12

Lat Pulldowns
150 x 10
180 x 8
195 x 8
210 x 6

BB Curls
60 x 12
70 x 12
80 x 12
90 x 8

I normally do not do upper body on back to back days, so skipped shrugs and abs today.

 

[jagbender]

Nice weight on the lat pull downs

 

[omerta2010]

^ definately what he said.

 

[davegmb]

strong workout x

 

[x~factor]

Thanks guys!

 

[x~factor]

Leg Day

Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 2
225 x 1

Composite Motion Leg Presses (Hoist Machine)
360 x 12
450 x 10
540 x 8
540 x 6

Leg Curls (Cybex)
60 x 12
80 x 12
100 x 12
120 x 12

Standing Calf Raises
200 x 20
240 x 16
260 x 10
280 x 8

 

[davegmb]

A young kid came into the gym today and warmed up with our max squat, I felt like giving in haha there's no justice

 

[x~factor]

A young kid came into the gym today and warmed up with our max squat, I felt like giving in haha there's no justice

Don't you fucking hate that? Next time you see him, go next to him and load up the next squat rack with 3 plates on each side, make sure he is looking, act like your warming up and then just leave.

 

[jagbender]

Kids these days LOL

 

[x~factor]

Push Day

Military Presses
65 x 6
85 x 6
105 x 3
125 x 3
135 x 1
85 x 10

Iso-lateral Incline Bench Presses
90 x 12
110 x 12
130 x 12
180 x 8
200 x 6
220 x 6

Cable Side Laterals
7.5 x 16
10 x 12
12.5 x 12

BB Front Laterals
40 x 12
50 x 12
60 x 12

Pec Deck Flyes
100 x 12
120 x 12
140 x 12
150 x 12

 

[davegmb]

Nice 135 on the military press, I'd have to push press that

 

[x~factor]

Nice 135 on the military press, I'd have to push press that

Thanks Dave. I expect to add a rep or two on that since I am going up in weight a little bit (180 lbs?). The lowest I got was 167 lbs. 2 lbs shy of my goal.

 

[x~factor]

Pull Day

BB Rows
135 x 12
185 x 12
205 x 8
225 x 8
135 x 12

Iso-lateral DY Rows
90 x 12
140 x 10
190 x 8
240 x 6
240 x 6

Pullups
bw x 8 x 3 sets

Concentration Arm Curls (Cybex)
50 x 12
70 x 12
90 x 9
100 x 6, 8

Shrugs (Hammer Strength)
180 x 16
240 x 16
290 x 12
300 x 12
300 x 12

Current Weight: 173 lbs

 

[davegmb]

Not done shrugs for a long time, rely on deadlifts to hit my traps

 

[jagbender]

Not done shrugs for a long time, rely on deadlifts to hit my traps

I hit some shrugs the other day. they actually felt good on the shoulders.
Couldn't lift crap today though

 

[Curt James]

BB Rows
135 x 12
185 x 12
205 x 8
225 x 8
135 x 12

Iso-lateral DY Rows
90 x 12
140 x 10
190 x 8
240 x 6
240 x 6

Pullups
bw x 8 x 3 sets

Concentration Arm Curls (Cybex)
50 x 12
70 x 12
90 x 9
100 x 6, 8

Shrugs (Hammer Strength)
180 x 16
240 x 16
290 x 12
300 x 12
300 x 12

Current Weight: 173 lbs

Strong!

 

[omerta2010]

Not done shrugs for a long time, rely on deadlifts to hit my traps

I found that some low rep extra heavy shrugs, made my lockout on deads better.

X once again journal is looking awesome. Can see that now that your eating your strength is going up.

 

[x~factor]

Thanks guys!

For me, I found that full range of motion works best when doing shrugs. I can do a lot more weight but not getting the full range of motion does nothing for me.

 

[x~factor]

Leg Day

Deadlifts
135 x 6
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1

Leg Presses (bodymasters)
270 x 8 (wide stance)
360 x 8
450 x 7
450 x 8 (closed stance)

Squat Machine (Icarian)
295 x 8
360 x 8
450 x 8
540 x 8

Calf Raises (using leg press machine)
360 x 16
450 x 12 x 3 sets

Standing Calf Raises (Icarian)
200 x 12
240 x 6

 

[davegmb]

What are those squat machines like, never used one?