X~Factor Journal (4/1/2011)

[davegmb]

Can you just move your deads to back day even tho it does hit the hams I know?

 

[x~factor]

Can you just move your deads to back day even tho it does hit the hams I know?

That would be ideal but I can't recover fast enough before Leg Day comes.

 

[x~factor]

Push Day

Military Press
65 x 8
85 x 6
105 x 6
125 x 1
135 x 0
85 x 10

DB Bench Press
50 x 8
60 x 8
70 x 6
75 x 6

Iso-lateral Shoulder Press
90 x 10
110 x 8
130 x 6
150 x 6
170 x 5

Iso-lateral Bench Press
90 x 12
140 x 8
160 x 8
180 x 6
90 x 12

Tricep Pulldowns
50 x 12
65 x 12
75 x 12, 9

***Skipped my pre-workout drink today. The numbers shows it. Halfway thru my workout, I wanted to go home.

 

[x~factor]

Pull Day

DB Rows
70 x 8
80 x 8
90 x 8
100 x 8
110 x 8
120 x 8 pr

Cable Pulldowns
150 x 8
180 x 8
210 x 8
225 x 5
225 x 6 pr

Iso-lateral DY Rows
90 x 8
140 x 8
180 x 8
230 x 8
270 x 8 pr

Smith Machine Shrugs
225 x 8, 8, 12, 12

Bicep Concentration Curls (cybex)
75 x 12
80 x 12
85 x 12
90 x 12
95 x 12
100 x 8

Awesome workout this time around!

 

[davegmb]

Really strong db rows your back is very strong, I bet a bit of technique work on the deadlift and your numbers would fly up as you've got the strength

 

[x~factor]

Really strong db rows your back is very strong, I bet a bit of technique work on the deadlift and your numbers would fly up as you've got the strength

Thanks Dave.

 

[x~factor]

Leg Day

Squats
135 x 5
185 x 5
205 x 3
225 x 4, 3

Leg Press (icarian)
270 x 8
360 x 8
450 x 6, 6

Kneeling Leg Curls
50 x 12
75 x 8, 8

Calf Raises (leg press)
270 x 20, 16, 16

Standing Calf Raises
200 x 12, 12

 

[davegmb]

Nice 225lbs on the squats for reps again. I'm planning on leaving the back squat alone for a while and really getting stuck into the front squat, find it much easier to hit depth and hits my legs rather then my arse more.

 

[jagbender]

nice squats again!

 

[x~factor]

Thanks guys. I'll up the weight once I hit 5 clean reps.

 

[jagbender]

Thanks guys. I'll up the weight once I hit 5 clean reps.

It will happen soon. you are doing well my friend!

 

[x~factor]

Push Day

DB Flat Bench
60 x 8
70 x 6
75 x 6
80 x 6
85 x 4

Military Press
95 x 6
115 x 3
125 x 2
95 x 6

Dips
bw x 12
+25 x 8
+45 x 8
+60 x 6

One Arm Side Laterals
(great pump for my traps - thinking of ditching shrugs for this)
20 x 12
25 x 12, 12

Cable Face Pull
30 x 12
45 x 12
60 x 12

Tricep Rope Pulldowns
40 x 12
50 x 12
60 x 12

Overhead Cable Tricep Extensions
50 x 8, 8

Wow! Now it looks like a lot of volume. It didn't feel like it though.

 

[jagbender]

Do you do Military standing or from an Incline bench?

 

[x~factor]

Standing up, using the squat rack.
If sitting down, I can do 20-30 lbs more in weight.

 

[jagbender]

Standing up, using the squat rack.
If sitting down, I can do 20-30 lbs more in weight.

Ten-4 that IS the way to do them! I like doing them Standing. Standing position utilizes so many more stabilizer muscles than a bench position.

 

[x~factor]

Pull Day

T-bar Rows
90 x 12
115 x 12
135 x 10
145 x 8

Iso-lateral Rows
90 x 12
180 x 12
270 x 10
300 x 8

Pullups
bw x 8
+25 x 6
+45 x 3
bw x 8

BB Curls
70 x 12
80 x 12
90 x 12
100 x 10

Bicep Curls (nautilus)
50 x 16
65 x 16
80 x 12
95 x 12

 

[jagbender]

Nice numbers Are the bold onr PR's?

 

[x~factor]

I'm not sure. LOL
But I know its up there.

 

[x~factor]

Leg Day

Rack Pull
135 x 6
185 x 6
225 x 6
275 x 6
295 x 6
315 x 3***

Squat
135 x 6
185 x 6
195 x 6
205 x 6
215 x 4***

Leg Press (bodymaster) [closed stance]
270 x 12
360 x 10
450 x 8
540 x 6

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

*** I got 1 or 2 more reps in me but didn't want to go to failure today

 

[omerta2010]

rackpull on leg day?

Killer weights on everything today.

 

[x~factor]

rackpull on leg day?

I know. I thought I would feel it more on my legs like a regular deadlift, not so. Rack Pull definitely go on back days.

 

[davegmb]

Funny you should say this about rack pulls, I always thought back due to reduced range of motion. However, read an article at t nation by Lee boyce saying rack pulls hit the hams hard too!!

 

[jagbender]

I'm not sure. LOL
But I know its up there.

Indeed, cool to watch the numbers go up!

 

[x~factor]

Push Day

Military Press
85 x 6
105 x 6
125 x 3
135 x 2
85 x 12

DB Flat Bench Press
60 x 8
70 x 6
80 x 4
90 x 2 (matched PR)

Iso-lateral Incline Bench Press
140 x 10
180 x 8
230 x 6
270 x 2 PR***
90 x 12

One Arm Side Laterals (superset)
25 x 12
30 x 12
30 x 12

Reverse Pec Deck (superset)
90 x 12, 12, 14

Tricep Pulldowns
70 x 12
80 x 10
90 x 8
100 x 7

Seated Dips
bw x 12, 12, 24

Current Weight: 175 lbs

*** 3 plates on each side. I haven't had a good chest workout in a looooooong time.

 

[davegmb]

Glad you smashed the workout x, hoping I do the same to my leg workout tomorrow

 

[jagbender]

congrats on your PR and match! Nice to see them going up!

 

[x~factor]

congrats on your PR and match! Nice to see them going up!

Yea, for a change. LOL
Big difference betweem hitting the gym with 1200 calories as opposed to 2400 calories in your system.

 

[x~factor]

Pull Day

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

Iso-lateral High Rows
180 x 8
200 x 8
220 x 6, 6

Pullover (cybex machine)
80 x 12
100 x 12
120 x 8, 8

Concentration Arm Curls (strive machine)
70 x 12
90 x 12
95 x 6, 8

 

[yellowmoomba]

Nice PRs. Looks good in here.

 

[jagbender]

Yea, for a change. LOL
Big difference betweem hitting the gym with 1200 calories as opposed to 2400 calories in your system.

so true