X~Factor Journal (4/1/2011)

[x~factor]

1/31

Upper (high reps)

OHP
105 x 8
115 x 8
125 x 5***

Pendlay Rows
155 x 8, 10, 10

Incline BB Bench Press
135 x 8
145 x 8
155 x 6, 6***

Dips/Pullups
bw x 12/12
bw x 12/12

Seated DB Curls
25 x 12
30 x 12, 12, 12

***bringing the reps up next time.

 

[davegmb]

How's training X, you doing any particular program?

 

[x~factor]

Hey Dave! No progam. Just changing it up every month or so. Been concentrating on recovery this past month. When it gets a bit warmer (mid-March?), I will go back to every other day training again. That seems to work for me without over-training.

As always, giving my Legs priority. But this year I am giving my biceps more attention. They haven't grown in the past year since I rarely work them directly. That just not gonna cut it for me, apparently. LOL

 

[x~factor]

2/3

Lower (higher reps)

15 minutes on elliptical

RDL
185 x 8 x 4 sets

Hack Squats
180 x 12
225 x 8 x 2 sets

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

Donkey Calf Raises
270 x 16 x 3 sets

 

[x~factor]

2/6

Upper (high reps)

OHP
115 x 8, 5, 5

BB Rows
185 x 12
205 x 8
225 x 8

BB Shrugs
225 x 12 x 3 sets

Incline BB Bench Press
135 x 12
145 x 7, 7

Pullups/Dips
bw x 12/12 x 2 sets

EZ BB Curls
60 x 12
70 x 12
80 x 12

Arm (concentration) Curls
60 x 12 x 3 sets

 

[davegmb]

Bb hacks or a machine?

 

[x~factor]

Bb hacks or a machine?

Hack Squats? Can't do barbells. The movement feel unnatural to me.

 

[x~factor]

2/9

Lower (high reps)

12 minutes on Elliptical Machine
25 reps warm ups

BB Lunges
+40 x 25 steps

Squats
135 x 8 x 3 sets

Leg Press
360 x 12
450 x 12
540 x 12

HS MTS Kneeling Leg Curls
60 x 12
70 x 12
80 x 12

Standing Calf Raises
110 x 16
130 x 16
150 x 16
170 x 16

Donkey Calf Raises
230 x 16 x 2 sets

 

[x~factor]

2/10

Upper (high reps)

Incline BB Bench Press
135 x 10, 10, 8

T-Bar Rows
135 x 10, 12, 12

Seated BB Shoulder Press
135 x 6, 6, 8

Pullups/Dips
bw x 12/12 x 2 sets

Cable Shrugs
16 reps x 100, 120, 140, 150

Arm (concentration) Curls
12 reps x 65, 80, 95, 110

 

[x~factor]

New Split for the next 6 weeks.

Quads/Calves (low/high reps)
25-rep warm-ups (1 x adduction, abduction, lying leg curls, leg extensions)
Lunges 1x25
Squats 3x3
Leg Press 3x12 ? 16
Leg Extensions 3x16 - 20
Donkey Calf Raises 3x12 - 16

Pull (low/high reps)
Rack Pulls 3x3
Pull ups 3x12
BB Shrugs 3x12 - 16
EZ Bicep Curls or Zottman Curls 3x12
Concentration Curls or Spider Curls 3x12

Hamstrings/Calves/Abs (low/high reps)
RDL/SLDL 3x6
Leg Curls 3x12
Seated Calf Raises 3x12 - 16
Abs/Core 6x12

Push (low/high reps)
Incline BB Bench Press or Clean and Press 3x3
OHP/Seated Press or DB Bench Press 3x8
DB Laterals 3x12
Dips 3x12
Triceps pressdowns 3x12

 

[x~factor]

2/15 (week 1)

Quads/Calves (low/high reps)
12 minutes on elliptical machine
25-rep warm ups

DB Lunges
+50 x 25

Squats
185 x 3
205 x 3
225 x 2 + 1

Leg Press
360 x 12
450 x 12
540 x 12
(630 x 6)

Leg Extensions
90 x 20
110 x 20
130 x 20

Donkey Calf Raises
315 x 16 x 3 sets

 

[x~factor]

2/17

Pull (low/high reps)

Rack Pulls
275 x 3 x 3 sets

Pullups
bw x 12 x 3 sets

Shrugs (hoist)
230 x 12 x 3 sets

Zottman Curls (ez-bar)
80 x 12 x 3 sets

Dead Hang (chin ups)
30 seconds x 3 sets

 

[x~factor]

2/19

Hamstrings/Calves/Abs (low/high reps)

5 minutes on stationary bike

Lying Leg Curls
80 x 12
95 x 12
100 x 12

RDL (hoist)
270 x 6 x 3 sets

Seated Calf Raises
135 x 12 x 6 sets

Ab Crunches 3 x 12
Ab Leg Raises 3 x 12

 

[x~factor]

2/21

Push (low/high reps)

Clean & Press
135 x 3 x 3 sets
(145 x 1)***
(155 x 0)

OHP
(155 x 1)***
(165 x 0)

HS Bench Press
160 x 8 x 3 sets

Side/Front Laterals
25 x 12/12
30 x 12/12

Seated Dips
140 x 12
160 x 10 x 2 sets

Rope Cable Pressdown
30 x 12
40 x 12
50 x 12
(60 x 12 with v-grip bar)

***1-rep max

 

[x~factor]

2/23 (week 2)

Quads/Calves (low/high reps)

12 minutes elliptical machine
25-rep warm ups

DB Lunges
+60 x 25

Hack Squats
225 x 3
270 x 3
315 x 3

Leg Press
450 x 12
540 x 12 x 2 sets

Single CG Leg Press
135 x 12 x 3 sets

Donkey Calf Raises
315 x 16 x 3 sets
360 x 16

 

[x~factor]

2/24

Pull (low/high reps)

T-bar Rows
135 x 3
160 x 3 x 2 sets

Pullups
bw x 12, 12, 10

Seated Cable Rows
80 x 12
100 x 12
120 x 12

Smith Machine Shrugs
200 x 12 x 3 sets

Hammer Curls (strict form)
25 x 12
30 x 12 x 2 sets

BB Curls (strict form - back/elbow against the wall)
40 x 12 x 2 sets
50 x 12

Back with my workout partners for today. Blast thru this workout under an hour.

 

[davegmb]

How are the legs coming along? Noticed a real difference in mine this last year by stepping up the volume and by using front squats, leg press and although I know it's not fashionable to say but leg extensions too.

 

[x~factor]

How are the legs coming along? Noticed a real difference in mine this last year by stepping up the volume and by using front squats, leg press and although I know it's not fashionable to say but leg extensions too.

They have taken shape. Got the 'sweep' going. Just gotta keep, um, going. LOL
Higher reps did the trick for me. My problem was I kept going for my 1 rep max, workout after workout. It was like I was obsessed with it almost. lol I gotta admit, I still do but I keep it to a minimum, 1 exercise and then I am back to doing at least 12 reps for the rest of my workout.

 

[x~factor]

2/26

Hamstrings/Calves/Abs (low/high reps)

12 minute on elliptical machine

SLDL
185 x 8
205 x 8 x 2 sets

Kneeling Leg Curls
60 x 12
70 x 12
80 x 12 x 2 sets

Standing Calf Raises
190 x 16, 12, 12

Abs - Side Crunches

 

[x~factor]

2/28

Push (low/high reps)

Seated Shoulder Press
145 x 3 x 3 sets
155 x 1
165 x 1

BB Incline Bench Press
135 x 12, 8, 8

HS MTS Shoulder Press
60 x 12 x 2 sets
70 x 12 x 2 sets

Dips
bw x 12, 10, 8

Tricep Cable Pressdown
47.5 x 12
57.5 x 12
67.5 x 8, 8

 

[x~factor]

3/3 (week 3)

Quads/Calves (low/high reps)

12 minutes on elliptical machine
25-rep warm ups

DB Lunges
+70 x 25

Squats
175 x 4
195 x 3
215 x 2

Leg Press
360 x 12
450 x 12
540 x 12

Donkey Calf Raises
270 x 16 x 3 sets

 

[x~factor]

3/5

Pull (low/high reps)

Cable Pulldowns
190 x 10
205 x 6 x 2 sets

HS DY Low Row
180 x 12
230 x 12
230 x 12 (single row - 115 lbs each)

BB Shrugs
235 x 10, 12, 7 (loosing grip)

BB Curls
70 x 12
80 x 12 x 2 sets

Arm Concentration Curls (Matrix)
70 x 12
60 x 12
50 x 12

 

[x~factor]

3/7

Quads/Hams/Calves (low/high reps)

12 minutes on elliptical machine

Hack Squats
225 x 8
270 x 5
270 x 5

SLDL (smith machine)
195 x 8
205 x 8
215 x 8

Leg Press
360 x 12
180 x 12 single CG leg press
180 x 12

Donkey Calf Raises
270 x 20 x 3 sets

Leg Extensions
70 x 20
90 x 20
110 x 20

 

[x~factor]

3/10

Push (low/high reps)

Seated Shoulder Press
135 x 8, 6, 6

Chest Press (cybex)
230 x 10, 10, 6

Seated Cable Shoulder Press (free motion)
50 x 12
60 x 10
70 x 8

Cable Flyes
40 x 12 x 2 sets high
40 x 12 x 2 sets low

Tricep Cable Pressdown
72.5 x 9 x 3 sets

 

[x~factor]

3/13 (Week 4)

Quads/Hams/Calves (low/high reps)

5 min on stationary bike

Squats
155 x 8
175 x 8
185 x 6

RDL
155 x 8
175 x 8
195 x 8

Leg Extensions
110 x 16
130 x 16
150 x 16

Kneeling Leg Curls
60 x 12
70 x 12
80 x 12

Donkey Calf Raises
270 x 16 x 4 sets

 

[x~factor]

3/15

Pull

BB Rows
225 x 8
185 x 10
135 x 12

Pullups
bw x 12, 10, 8

BB Shrugs
225 x 12 x 3 sets

Hangover Barbell Curls
60 x 12 x 3 sets

HS Bicep Curls
40 x 12
30 x 12 x 3 sets

 

[x~factor]

3/17

Legs/Calves (high reps- 1 set x maximum reps)

5 minutes on treadmill

Abductor 80 x 50
Adductor 80 x 40
Lying Leg Curls 50 x 50
Leg Extensions 70 x 40
Lunges +50 x 40
Hack Squats 90 x 30
Leg Presses 180 x 30
Glutes (cybex) 70 x 30

Donkey Calf Raises 180 x 40
Seated Calf Raises 90 x 30

 

[x~factor]

3/19

Push

BB Bench Press
135 x 9 x 3 sets ***

HS Shoulder Press
200 x 8 x 3 sets

MTS Decline Bench Press
50 x 12
60 x 12, 8

Reverse Pec Deck Flyes (lifefitness)
100 x 12
130 x 12 x 2 sets

Lateral Raise (lifefitness)
50 x 12
70 x 12, 8

***fucking bench numbers fucking blows

 

[x~factor]

3/21 (Week 5)

Quads/Calves

5 minutes on elliptical machine
30-rep warm ups

Squats
135 x 6
155 x 6
175 x 6
195 x 4
225 x 1 x 2 sets

Leg Press
270 x 12
360 x 12
450 x 12
180 x 12 single

Seated Calf Raises
135 x 16 x 3 sets

 

[PreMier]

hi Ray =) glad to see youre still at it