X~Factor Journal (4/1/2011)

[x~factor]

Upper Push

BB Seated Shoulder Press
115 x 6
135 x 4
135 x 6
135 x 6

HS Chest Press (Incline)
180 x 12
230 x 10
270 x 4 x 2 sets

HS Overhead Press (single)
140 x 12
180 x 10
200 x 8
200 x 7

Pec Flyes
80 x 12
100 x 12
120 x 8 x 2 sets

Tricep Pulldowns
130 x 12
150 x 12
170 x 12
180 x 9

 

[x~factor]

Lower

Hack Squat
90 x 12
180 x 12
225 x 8
270 x 6

Leg Press
270 x 12
360 x 12
450 x 12
540 x 6

Standing Calf Raises
150 x 16
170 x 12 x 2 sets

Donkey Calf Raises
180 x 12
225 x 12 x 2 sets

 

[x~factor]

Upper/Pull

Rack Pulls
135 x 12
185 x 10
225 x 12
245 x 10

Seated Cable Rows
130 x 10
145 x 10
160 x 10
175 x 10

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

HS MTS Biceps Curl
30 x 12
40 x 12
50 x 12 x 2 sets

Shrugs (roc-it)
90 x 16
140 x 16
180 x 16 x 3 sets
230 x 10

 

[x~factor]

Upper/Push

OHP
105 x 8
115 x 4
125 x 4
135 x 4

Seated Shoulder Press
110 x 12
120 x 10
130 x 10
140 x 10

HS Bench Press
90 x 8
110 x 8
140 x 8
160 x 6

Dips
bw x 8 x 3 sets

Pec Flyes
80 x 12
90 x 12
100 x 12
110 x 12

 

[x~factor]

I'm changing it up a bit, going with lower reps (5 or less) with 5 sets to limit the volume (feeling burnt out). I guess it's my own version of 5x5. Also, after being on Jack3d for 1 year, I'm trying out a new pre-workout supplement, C4.

 

[x~factor]

12/01/2012

Legs/Calves 5x5

Hack Squat
90 x 5
180 x 5
225 x 5
270 x 5
315 x 3

Leg Press
180 x 5
270 x 5
360 x 5
450 x 5
540 x 5

Kneeling Leg Curl
90 x 5
100 x 5
110 x 5
120 x 5
130 x 5 (right hamstrings could only do 3 reps)

Donkey Calf Raises
270 x 5
315 x 5
360 x 5
405 x 5
450 x 5

Current weight: 181 lbs

 

[x~factor]

12/03/2012

Back/Biceps (5x5)

Chin Ups
bw x 5 x 5 sets

T-bar Rows
115 x 5 x 3 sets
135 x 5 x 2 sets

DB Curls
30 x 5
35 x 5
40 x 5
45 x 5 x 2 sets

Arm Curls
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

 

[x~factor]

12/04/2012

Legs/Calves (5x5)

Hack Squats
90 x 5
180 x 5
270 x 5
315 x 3 x 2 sets

Leg Presses
270 x 5
360 x 5
450 x 5
540 x 5
585 x 5

Leg Extensions
60 x 15
70 x 15
80 x 15
90 x 15
100 x 15

Seated Calf Raises
60 x 10
70 x 10
80 x 10
90 x 10

 

[x~factor]

12/05/2012

Shoulder/Chest (5x5)

Seated Shoulder Press (smith machine)
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Incline Press (roc-it)
90 x 5 (neutral grip)
140 x 5
180 x 5
230 x 5
230 x 5 (wide grip)

DB Laterals
20 x 10 (fronts)
25 x 10
30 x 10 (sides)
35 x 10

Dips
bw x 10 x 3 sets

Pec Deck Flyes
60 x 10
80 x 10
100 x 10
120 x 10
140 x 10

 

[x~factor]

12/08/2012

Hamstrings/Calves (5x5)

HS MTS Kneeling Leg Curls
60 x 10
70 x 10
80 x 10
90 x 5
100 x 5

SLDL
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

Seated Calf Raises
180 x 5 x 5 sets

Glutes (eagle)
110 x 10 x 2 sets
130 x 10
150 x 10

 

[x~factor]

12/09/2012

Back/Biceps (5x5)

T-bar Rows neutral grip
135 x 5 x 3 sets
145 x 5 x 2 sets

Seated Cable Rows
120 x 5
140 x 5
160 x 5
180 x 5
200 x 5

Chinups
bw x 5 x 5 sets

BB Curls
60 x 5
85 x 5
95 x 5
105 x 5
115 x 5

Bicep Concentration Curls
95 x 5
110 x 5
125 x 5
140 x 5
155 x 4

Abs

 

[x~factor]

12/11/2012

Quads/Calves (5x5)

Squats
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

Leg Presses (matrix +167 lbs)
90 x 5
180 x 5
270 x 5
315 x 5
90 x 5 single leg

Leg Extensions
130 x 5
145 x 5
160 x 5
175 x 5
190 x 5

 

[x~factor]

12/13/2012

Shoulders/Chests (5x5)

Seated Shoulder Press (smith machine)
135 x 5
155 x 5
185 x 5
195 x 5
205 x 5

Chest Press (matrix)
120 x 5
140 x 5
160 x 5
180 x 5
200 x 5

Dips (under 30 sec RI)
bw x 5 x 5 sets

DB Standing One Arm Press
35 x 5
45 x 5
55 x 5 x 3 sets

Rope Tricep Pressdowns
47 x 5 x 5 sets

 

[x~factor]

12/15/2012

Quads/Calves (5x5)

12 minutes on elliptical machine

Hack Squats
180 x 5
270 x 5
315 x 4, 3, 0

Leg Presses
315 x 5
405 x 5
495 x 5
585 x 5
630 x 5

Donkey Calf Raises
180 x 12
270 x 12
315 x 12
360 x 12 x 2 sets

Leg Extensions (life fitness)
130 x 5
150 x 5
170 x 5
190 x 5
210 x 5

 

[x~factor]

12/16/2012

Back/Biceps (5x5)

T-bar Rows
135 x 5
145 x 5
155 x 5 x 3 sets

Upper Back (technogym)
110 x 5
120 x 5
130 x 5
140 x 5
150 x 5

Pullups variety of grips
bw x 5 x 5 sets

BB Curls (neutral grip)
115 x 5 x 3 sets

Bicep Concentration Curls
110 x 5
125 x 5
140 x 5
155 x 5

 

[x~factor]

12/18/2012

Hamstrings/Calves (5x5)

20 minutes on elliptical machine

SLDL
135 x 5
175 x 5
205 x 5
225 x 5
245 x 5

Leg Curls (life fitness)
95 x 5
110 x 5
125 x 5
140 x 5
150 x 5

Seated Calf Raises
180 x 5 x 5 sets

 

[x~factor]

12/22/2012

Quads/Calves (5x5)

25 minutes on elliptical machine

Hack Squats
90 x 5
180 x 5
270 x 5
270 x 5
315 x 3

Leg Presses
315 x 5
405 x 5
495 x 5
585 x 5
630 x 5

Single Leg Presses
180 x 8
225 x 8

Donkey Calf Raises
180 x 8
270 x 8
360 x 8
405 x 8 x 2 sets

Current Weight: 185 lbs

 

[x~factor]

12/23/2012

Shoulder/Chest/Triceps (5x5)

Seated BB Shoulder Press
135 x 5 x 5 sets

HS Shoulder Press
180 x 5
230 x 5
270 x 5 x 3 sets

HS MTS Chest Press
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Dips
bw x 5 x 5 sets

Seated Cable Fly
50 x 10
60 x 10
70 x 8 x 3 sets

Tricep Cable Pressdown
50 x 10
65 x 10
72 x 10
80 x 8, 7

 

[x~factor]

12/26/2012

Hamstrings/Calves (5x5)

30 minutes on elliptical machine

SLDL
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5

HS MTS Kneeling Leg Curls
80 x 5
90 x 5
100 x 5
110 x 5
110 x 5

Lying Leg Curls (lifefitness)
110 x 10 x 3 sets

***forgot to take my pre-workout supplement (Craze). I wanted to go home after warming up.

 

[x~factor]

12/27/2012

Back/Biceps/Abs

Pendlay Rows
155 x 5*
165 x 5
175 x 5
185 x 5
185 x 5

*perfect strict form. Others were so-so.

Pullups
+10 x 5
+25 x 5
+35 x 5
+45 x 5
+55 x 4.5

BB Shrugs
225 x 10 x 5 sets

BB Curls (twenty one)
40 x 21
50 x 21
60 x 21

Abs

 

[x~factor]

12/29/2012

Quads/Calves (5x5)

30 minutes on elliptical machine

Squats ATG
135 x 5
155 x 5
175 x 5
195 x 3

Hack Squats
135 x 5
225 x 5
315 x 3

Leg Presses
315 x 5
405 x 5
495 x 5
585 x 5
630 x 5

Single Leg Presses
180 x 12
180 x 12

Calf Raises (leg press)
450 x 16
270 x 16
360 x 16
450 x 16
540 x 16

 

[x~factor]

12/31/2012

Shoulder/Chest/Triceps (5x5)

Seated Shoulder Press
135 x 5
145 x 5
155 x 5
165 x 1
175 x 1

HS Chest Press
180 x 5
230 x 5
250 x 5
270 x 5
280 x 3

Dips
bw x 5
+25 x 5
+50 x 5 x 3 sets

Rear Deltoid (life fitness)
70 x 12
100 x 12
115 x 12
130 x 8, 8

Tricep Cable Pressdown
50 x 12
65 x 12
80 x 8 x 3 sets

Current Weight: 183 lbs

Great pump with 5 gm of Craze + 5 gm of Creatine.

 

[x~factor]

2013

New Year. New Routine. Manning Up. Going for higher reps.

Lower
1. Squats 135 lbs x 12 reps
or Hack Squats 225 lbs x 12 reps
2. Leg Presses 450 lbs x 12 reps
3. RDL / SLDL 185 lbs / 135 lbs x 12 reps
4. Donkey Calf Raises 270 lbs x 20 reps

Upper
1. OHP 105 lbs x 8 reps
or Seated Press 125 lbs x 8 reps
2. Pullups/Chinups bw x 10 - 12 reps
or Pendlay Rows 155 lbs x 10 - 12 reps
3. BB Bench Press 135 x 8 - 12 reps
or Dips bw x 12 reps
4. BB Shrugs 225 lbs x 12 reps
5. BB Bicep Curls 60 lbs x 21 reps

Current weight: 180 - 185 lbs

 

[x~factor]

1/5

Lower (high reps)

15 minutes on Elliptical Machine

Hack Squats
225 x 12 x 3 sets

SLDL
135 x 12 x 3 sets

Donkey Calf Raises
270 x 16 x 3 sets

HS Kneeling Leg Curls
80 x 12 x 2 sets

Note: All protein breakfast + 10 gm Craze/Creatine = Heart Attack! Couldn't catch my breath after every set.

 

[x~factor]

1/11

Upper (high reps)

OHP
65 x 12
85 x 8
95 x 8
105 x 8

Pullups/Chinups
bw x 12 x 2 (P)
bw x 10 x 2 (C)

Dips
bw x 12 x 4 sets

BB Shrugs
135 x 12
185 x 12
225 x 12 x 2 sets


BB Curls (21's)
40 x 21
50 x 21
60 x 21 x 2 sets

 

[x~factor]

1/13

Lower (high reps)

15 minutes on Elliptical Machine
20-rep warm ups

Leg Presses
180 x 16
270 x 16
360 x 16
450 x 12 x 2 sets

Leg Extensions
60 x 20 x 3 sets

Hack Squats
90 x 12
180 x 12 x 2 sets

Donkey Calf Raises
180 x 12
270 x 20 x 3 sets

 

[x~factor]

1/17

Upper (high reps)

OHP
85 x 12
95 x 10
105 x 8 x 2 sets

Pullups/Chinups
bw x 12, 12 (P)
bw x 12, 8 (C)

BB Incline Bench Presses
95 x 12
115 x 10
135 x 8 x 2 sets

BB Shrugs
135 x 16
185 x 16
225 x 16 x 2 sets

Incline DB Curls
20 x 12
25 x 12
30 x 8 x 2 sets3

Arm Curls (matrix)
80 x 12
70 x 12
60 x 12

 

[x~factor]

1/21

Lower (high reps)

12 minutes on Elliptical Machine
20-rep warm ups

Squats
135 x 12 x 3 sets

Leg Presses
180 x 16
270 x 16
360 x 16
450 x 12

SLDL
135 x 8 x 2 sets
135 x 12 x 2 sets

Donkey Calf Raises
180 x 20
270 x 20 x 3 sets

 

[x~factor]

1/25

Upper (high reps)

Seated Military Press
125 x 8, 8
135 x 8, 7

Pullups/Chinups
bw x 12 x 2 sets (P)
bw x 8 x 2 sets (C)

Incline BB Bench Press
135 x 12 x 2 sets
145 x 6

BB Shrugs
225 x 16 x 3 sets

EZ BB Curls (21's)
50 x 21
60 x 21 x 3 sets

Bicep (concentration) Curls (lifefitness)
80 x 12
70 x 12
65 x 12

 

[x~factor]

1/27

Lower (high reps)

20 minutes on Elliptical Machine
25-rep warm ups (abductor, adductor, leg curls, leg extensions)

Walking Lunges
+30 x 20 x 2 sets

Leg Presses
270 x 12
360 x 12
450 x 12
495 x 12
540 x 10

HS MTS Kneeling Leg Curls
80 x 12 x 3 sets

Donkey Calf Raises
270 x 16 x 4 sets

Hack Squats
90 x 12
180 x 12