X~Factor Journal (4/1/2011)

[davegmb]

I think the push pull legs idea is the best for now

 

[x~factor]

Push Day

DB Bench Press
85 x 3
90 x 3
95 x 3

OHP
135 x 3
135 x 3

HS Incline Bench
230 x 3
250 x 3
270 x 2

Seated Side Laterals (superset)
25 x 16
25 x 16

Front Plate Raises
35 x 12
45 x 12

Cable Press Down
90 x 8
100 x 6
100 x 5

Big brother Jack3d came through again, lots of energy today.

 

[omerta2010]

Amazing the difference a preworkout drink can make. I've noticed the exact same thing.

Great workout.

How's the job going? Havr to slap anybody aroynd yet.

 

[x~factor]

Job's doing great! I'll give it another 3 weeks before I bitch slap someone. LOL

 

[JerseyDevil]

Job's doing great! I'll give it another 3 weeks before I bitch slap someone. LOL

I heard you were good at that

 

[x~factor]

I heard you were good at that

 

[x~factor]

Leg Day

Squats
205 x 3
225 x 3
235 x 1

RDL
225 x 3
245 x 3
265 x 3
275 x 3

Seated Calf Raises
135 x 12 x 5

Leg Raises
100 x 16 x 3

Kneeling Leg Curls
70 x 12 x 3

Weight: 179 lbs

 

[davegmb]

Nice leg workout

 

[x~factor]

Pull Day

Pendlay Rows
135 x 8
155 x 8
175 x 6

HS Rows
180 x 8
230 x 8
250 x 8

Chin ups
bw x 2 x 8

BB Shrugs
225 x 3 x 12

Concentration Bicep Curls (cybex)
75 x 10
80 x 8
85 x 8

Another low energy mid-week workout.

 

[PreMier]

at least you're getting into the gym!

 

[omerta2010]

Hey still getting results.

What's the difference between the Pendlay rows vs standard ones?

 

[x~factor]

at least you're getting into the gym!

Yeap. Just gotta suck it up.

Hey still getting results.
What's the difference between the Pendlay rows vs standard ones?

Pendlay is bent all the way down that barbell's hit the floor every rep. I don't reset at the bottom though, I keep 'rowing'.

 

[davegmb]

Just stick with it x that's the key, the worst thing you could do is stop going, so hard to get back into it then.

 

[JerseyDevil]

Good job staying with it! Nice RDL's

 

[x~factor]

Leg Day

Squats
205 x 3
215 x 2
225 x 1

RDL
225 x 6
245 x 4
265 x 2

Leg Raises (superset)
16 x 80, 90, 100, 110

Seated Calf Raises
16 x 135, 135, 160, 160

Current Weight: 177 lbs

 

[PreMier]

hows the new job coming along?

 

[x~factor]

It's coming along great, can't complain. I'm just happy to be working again.

 

[x~factor]

Push Day

HS Bench Press
140 x 10
160 x 8
180 x 6

HS Shoulder Press
130 x 8
150 x 6

Dips
bw x 2 x 8

DB Lateral Raises (supersets)
25 x 2 x 8 sides/8 fronts

Cable Pressdowns
150 x 12
180 x 10
200 x 7

 

[x~factor]

Pull Day

Cable Lat Pulldowns
180 x 8
210 x 6
225 x 6

T-bar Rows (chest supported)
90 x 10
115 x 6
125 x 6

HS Shrugs
230 x 12
270 x 12
270 x 12

Alternating DB Curls
25 x 12
30 x 12
35 x 12

Bicep Curls (nautilus)
80 x 12
90 x 12
95 x 8

 

[x~factor]

Leg day

Squats
205 x 3
215 x 3
225 x 2

RDL
225 x 6
245 x 6
265 x 3

Single Leg Presses
45 x 12
90 x 12
135 x 12

Standing Calf Raises
200 x 16
220 x 16
240 x 12
240 x 12

 

[JerseyDevil]

Single leg presses are brutal!

 

[davegmb]

Squat envy

 

[x~factor]

Thanks fellas!

 

[x~factor]

Push Day

BB Bench Presses***
175 x 3
185 x 3
195 x 3

DB Shoulder Presses
60 x 6
65 x 6
70 x 3

Dips [superset]
bw x 3 x 12

Side Laterals (cybex)
80 x 3 x 12

Cable Pullovers
60 x 16
75 x 12
75 x 8

Rope Pulldowns
50 x 3 x 10

***Narrow grip = No shoulder pain. Nice!

 

[x~factor]

Pull Day

T-bar Rows
115 x 8
125 x 6
135 x 6

Pullups
bw x 10, 8, 8

Cable Face Pulls
50 x 12
60 x 12
75 x 12

DB Shrugs
75 x 12
85 x 12
95 x 12

Arm Curls (cybex)
80 x 12
85 x 12
90 x 8, 70 x 4, 50 x 4 (drop set)

 

[x~factor]

Leg Day

Squats
215 x 3
225 x 1
225 x 1***

RDL
265 x 1
285 x 1
305 x 1

Seated Calf Raises (superset)
145 x 6 x 16

Leg Raises
16 x 80, 90, 100
12 x 110, 120, 130

***max rep is getting less and less but on the plus side it's getting deeper and deeper.

 

[x~factor]

Push Day

BB Bench Press
175 x 3
185 x 3
195 x 2

DB Shoulder Press
60 x 5
70 x 5
75 x 3

HS Incline Press
140 x 10
160 x 10
180 x 8

Side laterals [superset]
14 x 20, 20, 25
Reverse Pec Deck Flyes
14x 90, 100, 100

Cable Pressdowns
8 x 75, 80, 85

Bench Dips
bw x 12, 12, 12

 

[omerta2010]

Nice workouts in here.

How's the new job going?

 

[JerseyDevil]

^^^ what he said....

 

[davegmb]

Leg Day

Squats
215 x 3
225 x 1
225 x 1***

RDL
265 x 1
285 x 1
305 x 1

Seated Calf Raises (superset)
145 x 6 x 16

Leg Raises
16 x 80, 90, 100
12 x 110, 120, 130

***max rep is getting less and less but on the plus side it's getting deeper and deeper.

Yeah I'm the same, I'm now more flexible and getting real deep but this has meant my max has come down to maybe just below yours