X~Factor Journal (4/1/2011)

[x~factor]

hi Ray =) glad to see youre still at it

I am. Been in a rut as of late though. Trying to snap out of it by trying anything and everything.

 

[PreMier]

with training or what? i had a buddy write me a diet and ive been training every chance i get. i work in an ER, 12hr shifts so its hard..

 

[x~factor]

With training. Not seeing any progress as of late.

12 hour shift, man, that's tough. In ER, no less. At least you are bringing in the dough. LOL

 

[x~factor]

3/23

Pull (high reps - 1 set to failure)

HS High Rows 40 x 50
Unilateral Cable Rows 60 x 30
Upper Back Rows (technogym) 50 x 40
Cable Pulldowns 50 x 25
T-bar Rows 45 x 25
Seated Cable Rows 35 x 25

BB Shrugs 135 x 30
Cable Shrugs 100 x 30

Arm Curls (technogym) 30 x 40

 

[x~factor]

3/27

Legs/Calves (high reps)

5 minutes on stationary bicycle
30-rep warm ups

Leg Presses (seated/cable- technogym)
200 x 16
240 x 16
280 x 16
300 x 16

Kneeling Leg Curls
80 x 16 x 3 sets

Glute Kick Backs (cybex)
70 x 16
90 x 16
110 x 16

Standing Calf Raises
110 x 16
130 x 16
150 x 12

Note: not bad of a workout without my Pre-workout drink. Seated Cable Leg Press was a nice change of pace from the normal plate loaded Leg Presses. Will try to incorporate once in a while.

 

[x~factor]

3/29

Push (low/high reps)

Pec Deck Flyes (pre-exhaust)
110 x 16
130 x 16
130 x 16

Incline Bench Press
185 x 2
185 x 2
185 x 2

Shoulder Press (technogym)
70 x 8
70 x 8
70 x 8

Cable Side Laterals
15 x 12
15 x 12
Reverse Pec Deck Flyes
100 x 12
100 x 12

Overhead Cable Tricep Extensions
42.5 x 12
42.5 x 12
42.5 x 12

 

[PreMier]

With training. Not seeing any progress as of late.

12 hour shift, man, that's tough. In ER, no less. At least you are bringing in the dough. LOL

not as an E-4 in the US Military LMAO

have you thought about trying a new supplement? like anything from ironmaglabs? or you against ph's/ps's?

 

[x~factor]

have you thought about trying a new supplement? like anything from ironmaglabs? or you against ph's/ps's?

I don't know enough about ph/ps to even try it. I just stick to protein powders, creatine, and my Jack3d.

 

[x~factor]

3/31 (Week 6)

Legs/Calves

5 minutes on stationary bicycle
30-rep warm ups

Hack Squats
180 x 12
270 x 6
270 x 6

Leg Press
270 x 12
360 x 12
450 x 12

Seated Single Leg Press (cable)
100 x 12
120 x 12
120 x 12

Donkey Calf Raises
270 x 16
270 x 16
270 x 16

 

[x~factor]

4/3

Pull

T-Bar Rows
90 x 12
115 x 12
135 x 8

V-grip Cable Pulldowns
100 x 12
140 x 10
180 x 8

Upper Back Rows (technogym)
100 x 12
120 x 12
140 x 10

BB Shrugs
185 x 12
225 x 10 (grip is toast!)
185 x 12

EZ BB Curls
50 x 16
60 x 16
60 x 16

Concentration Curls (lifefitness)
80 x 12
95 x 8
95 x 8

 

[x~factor]

4/8

Legs/Calves

5 minutes on elliptical machine
30-rep warm ups

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

Leg Press
360 x 12
450 x 12
540 x 9
540 x 9

Seated Single Leg Press (technogym)
100 x 12
120 x 12
140 x 12

Donkey Calf Raises
315 x 12
315 x 12
315 x 12

 

[x~factor]

4/9

Push (high reps - 1 set to failure)

OHP 95 x 16
Seated Press (cybex) 110 x 16
Pec Deck Flyes 100 x 20
MTS Decline Press 60 x 20
Reverse Peck Deck Flyes 100 x 20
Chest Press (technogym) 70 x 20
DB Side Laterals 22.5 x 25
Plate Front Laterals 35 x 25

Cable Tricep Pressdown 50 x 30
Arm Tricep Extensions 75 x 30

 

[x~factor]

4/11

Pull (week 6 ends)

DB Rows
75 x 12
100 x 12
100 x 12

Pullups
bw x 12, 8, 8

Seated Cable Rows
100 x 12
120 x 12
140 x 12

BB Shrugs
185 x 12
235 x 12
235 x 12

Arm Curls (technogym)
55 x 12
65 x 12
75 x 12

 

[x~factor]

New Schedule

Going with a "bodybuilder" workout. A 5-day split. One body part per session. Leg workout every 3rd session.

Legs/Calves
Chest
Back
Legs/Calves
Shoulders
Arms/Abs
(repeat)

5 exercises x 3 main sets x wide range of rep counts.

Hopefully this will get me out of a year old rut. I haven't seen much progress in months!

 

[x~factor]

4/14

Legs/Calves

30-rep warm ups

Leg Press (technogym) - rest/pause
200 x 12+4
220 x 12+4
240 x 12+4
260 x 12+4
280 x 8+4+4
300 x 8+4+4

SLDL
165 x 8 x 3 sets

Single Leg Press (technogym) - rest/pause
100 x 12+4
120 x 12+4
140 x 12+4

Seated Calf Raises
135 x 16 x 3 sets

 

[x~factor]

4/16

Chest

DB Bench Press
60 x 10
70 x 6
75 x 6

Iso- Bench Press
140 x 8, 8, 7

Dips
bw x 8, 8, 10

Pec Flyes (matrix)
80 x 12
100 x 12
120 x 12

Pushups
bw x 16, 12, 16

 

[x~factor]

4/17

Back

BB Rows
225 x 8 x 3 sets

Pullups
bw x 12, 12, 8

Iso- DY Rows
190 x 10 x 3 sets

Seated Cable Rows
130 x 12 x 3 sets

Stiff-arm Cable Pulldowns
25 x 16
40 x 16, 16

30 minute cardio (treadmill)

 

[x~factor]

4/19

Legs and Calves

5 minutes on elliptical
30-rep warm ups

Squats (smith)
(corrected weight -45 lbs)
180 x 3
200 x 3
200 x 2

RDL
225 x 6
245 x 4
265 x 2

Leg Press
360 x 12
450 x 10
540 x 10

Calf Raises
360 x 20
450 x 20
450 x 20

 

[x~factor]

4/22

Shoulders

OHP
135 x 2
145 x 1
155 x 1, 165 x 0

Iso- Shoulder Press
180 x 8
200 x 6
220 x 3, 3

DB Laterals
25 x 12 x 2 sets (rear)
25 x 12 x 2 sets (side)
25 x 12 x 2 sets (front)

BB Shrugs
235 x 12 x 3 sets

 

[x~factor]

4/23

Arms/Abs

BB ez-curls
70 x 12
80 x 12
90 x 10

HS MTS Bicep Curls
30 x 12
40 x 12
50 x 12

Arm Curls
60 x 16
65 x 12
70 x 8

Overhead Rope Extensions
50 x 12
60 x 12
70 x 10

Seated Dip
160 x 12
180 x 12
200 x 12 (stack)

Rope Pulldowns
25 x 12 (single)
30 x 12
40 x 12 (double)
40 x 12

Ab Crunch
16 reps x 3 sets

 

[x~factor]

4/25

Legs/Calves

5 minutes on elliptical machine
30-rep warm ups

Squats
195 x 2
225 x 1, 1

RDL
135 x 8
185 x 6, 6

Leg Press
360 x 12
450 x 12
540 x 12

Donkey Calf Raises
315 x 16 x 3 sets

It the same boring routine... need to change things up with leg workout next time.

 

[x~factor]

4/29

Legs/Calves***

5 minutes on stationary bike
30-rep warm ups

Bulgarian Split Squats
65 x 12
85 x 12
105 x 12

Cable Seated Leg Press (technogym)
240 x 12
280 x 12
300 x 12

Donkey Calf Raises
315 x 16
315 x 14
315 x 12

***missed shoulder and arms, skip right back to legs again.

 

[x~factor]

4/30

Chest

DB Flat Bench Press
70 x 8
80 x 6
85 x 4

Iso-Decline Bench Press
140 x 12
180 x 12
230 x 6

Dips
bw x 12, 10, 10

Pec Deck Flyes
130 x 16
160 x 16
190 x 10

Pushups
bw x 16, 16, 12

 

[davegmb]

I know you like a good leg workout X, did this recently:

4 x Leg press 5 seconds down fast up I used 330lbs superset with db lunges 33lbs each hand.(8 reps each exercise)

4 x Lying hamstring curls 5 seconds down fast up superset with RDL's (8 reps each exercise)

3 x leg extensions 10 reps

Calf stuff

Legs were massively pumped and I was out of breath.

Got it from the trainer Charles Poliquin

 

[x~factor]

Thanks Dave! I'm always on a lookout for a good leg workout.

 

[x~factor]

5/2

Back

DB Rows
80 x 12
100 x 12
100 x 12

Rack Pulls
185 x 8
205 x 8
225 x 8

Iso- High Rows
90 x 12
140 x 12
190 x 8

V-grip Cable Pulldowns
100 x 12
130 x 10
145 x 10

Hyper-extensions
bw x 12 x 3 sets

 

[x~factor]

5/6

Legs/Calves

5 minutes on stationary bike
30-rep warm ups

Squats
175 x 3
195 x 3
215 x 2

Hack Squats
180 x 6
225 x 4
270 x 2

Leg Press
270 x 12
360 x 12
450 x 12

Donkey Calf Raises
270 x 16 x 3 sets

 

[x~factor]

5/7

Shoulders/Abs

Clean & Press
135 x 3 x 3 sets
145 x 1
155 x 0

Iso- Shoulder Press
180 x 8
200 x 6
220 x 2

Single DB Side Laterals
30 x 12
35 x 12
40 x 12

Abs

 

[x~factor]

5/10 (Week #3)

Legs/Calves

5 minutes on stationary bike
30-rep warm ups

Smith Lunges
85 x 12
115 x 12
135 x 12

Leg Press
360 x 12
450 x 12
540 x 12

Kneeling Leg Curls
60 x 12
70 x 12
80 x 12
90 x 12 (*8 left hams)

Calf Raises on Leg Press
450 x 16
495 x 16
540 x 16

 

[x~factor]

5/13

Chess

DB Bench
70 x 8
80 x 8
85 x 6

Incline Press (roc-it)
90 x 12
140 x 10
160 x 8

Dips
bw x 12 x 3 sets

Cable Flyes
35 x 16 x 3 sets

Pushups
bw x 16, 16, 14