X~Factor Journal (4/1/2011)

[x~factor]

5/16

Legs/Calves

8 minutes on elliptical machine
30-rep warmups

Leg Press
450 x 12
540 x 12
585 x 6

SLDL
155 x 8
175 x 8
195 x 8

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

Standing Calf Raises
130 x 16
170 x 16
190 x 16

 

[x~factor]

5/20

Shoulder/Abs

Seated BB Press
155 x 2
165 x 1
175 x 1
135 x 4

MTS Shoulder Press
70 x 12
90 x 12
100 x 12

Side/Front DB Laterals
22.5 x 12/12
22.5 x 12/12

Smith Shrugs
180 x 12
225 x 12
225 x 12

Abs

 

[x~factor]

5/21

Arms

BB Curls
70 x 12
80 x 12
90 x 12

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

Preacher Curls (cable)
60 x 12
70 x 12
75 x 10

Skull Crushers/Closed Grip Bench (superset)
60 x 12/12
70 x 12/12
80 x 8/12

Seated Dips (cable)
150 x 12
180 x 8
200 x 8 (stack)

 

[x~factor]

5/23 (week 4)

Legs/Calves

5-minute on stationary bike
30-rep warm ups

Smith Lunges
50 x 8
100 x 8
150 x 6, 8

Leg Press
270 x 12
360 x 12
450 x 12

Single Leg Extensions
50 x 12
70 x 12
75 x 12

Calf Raises (seated cable)
320 x 12 x 4 sets

 

[x~factor]

***forgot to post previous workouts***

5/9

Arms

BB Curls
70 x 12
80 x 12
90 x 12

Incline DB Curls
25 x 12 x 3 sets

Preacher Curls (cable)
60 x 12
80 x 12
80 x 10

Skull Crushers / Closed Grip Bench (supersets)
60 x 12/12
70 x 10/12
70 x 10/12

Bench Dips
bw x 16 x 3 sets

----------------------------------------------------------------------

5/14

Back

Pendlay Rows
135 x 8 x 3 sets

Pullups
bw x 8 x 3 sets

Diverging Seated Rows (matrix)
100 x 8 x 3 sets

BB Rack Pulls
225 x 8 x 3 sets

Back Hyper-Extensions
bw x 12 x 3 sets

 

[x~factor]

5/24

Chest

DB (slight) Incline Bench Press
70 x 8
80 x 6
80 x 6

DB Flyes
30 x 12
40 x 12
45 x 8

Iso- Decline Press
180 x 12
200 x 12
220 x 8

Dips
bw x 12 x 3 sets

Chest Press (roc-it)
90 x 12
70 x 12
50 x 16

 

[x~factor]

5/27

Back

BB Rows
185 x 8
205 x 8
225 x 8

Pullups
bw x 12, 8, 8

DB Pullovers
60 x 12
70 x 8, 8

Seated Cable Rows
100 x 12
130 x 12
160 x 10

Hyper-Extensions
bw x 12 x 3 sets

 

[x~factor]

5/28

Legs/Calves

5 minutes on stationary bike
30-rep warm ups

Leg Press
450 x 12
540 x 10, 10

Single CG Leg Press
180 x 12
225 x 8, 8

HS Kneeling Leg Curls
65 x 12
75 x 12
85 x 12

Donkey Calf Raises
315 x 16 x 3 sets

Body Weight: 175 lbs

 

[x~factor]

5/30

Shoulders

Clean and Press
115 x 8
135 x 3, 3

HS Shoulder Press
180 x 8
200 x 8
220 x 4

DB Side Laterals
25 x 16 x 3 sets

Front Plate Raises
25 x 16
45 x 16, 16

BB Shrugs
215 x 12 x 3 sets

 

[x~factor]

6/3 (week 5)

Legs/Calves

5-min on treadmill
30-rep warm ups

Squats
195 x 3
205 x 2
225 x 0

RDL
185 x 6
225 x 6, 6

Leg Press
360 x 12
450 x 12, 12

Donkey Calf Raises
270 x 16
315 x 12, 12

 

[x~factor]

6/4

Chest

DB Flat Bench Press
75 x 6
80 x 6
85 x 5 x 3 sets

HS Bench Press
110 x 10
140 x 8
160 x 6 x 3 sets

Dips
bw x 10 x 5 sets

Pec Deck Flyes
100 x 12
130 x 12
160 x 12 x 3 sets

 

[x~factor]

6/6

Back

DB Rows
120 x 8 x 3 sets

Pullups
bw x 10 x 3 sets

Seated Cable Rows
130 x 8
160 x 8 x 2 sets

Hyper-extensions
bw x 12 x 4 sets
+10 x 12 x 2 sets

 

[x~factor]

6/7

Shoulders

OHP
115 x 5 x 5 sets

Arnold Side Raises
10 x 12 x 5 sets

Arnold Front Raises
15 x 12
20 x 12, 12

***workout cut short

 

[x~factor]

6/9 (week 6)

Legs/Biceps

5-minute on stationary bike
30-rep warm ups

Seated Leg Press (technogym)
200 x 12+4+4
220 x 10+5+5
240 x 10+5+5
260 x 10+5+5
280 x 10+5+5 (rest/pause)

Hack Squats
90 x 10 x 3 sets

Lying Leg Curls
95 x 12 x 4 sets

DB Hammer Curls
30 x 12 x 2 sets

BB Curls
60 x 12 x 2 sets

Arm Curls (technogym)
40 x 16 x 2 sets

Current weight: 172 lbs

 

[x~factor]

6/11

Chest

DB Flat Bench Press
80 x 6
85 x 4
90 x 1

Cable Flyes
15 x 16 (low)
20 x 16
20 x 16 (high)
25 x 16

Chest Press (cybex)
140 x 12
160 x 12
190 x 8

Dips
bw x 10, 8, 8, 10

 

[yellowmoomba]

Nice work going on in here.

 

[x~factor]

6/15

Back/Abs

T-bar Rows
140 x 6 x 3 sets

Unilateral Row
90 x 12
105 x 12
120 x 12

Vertical Traction (technogym)
120 x 12
140 x 12
160 x 12

Hyper Extensions
+10 x 16 x 3 sets

Abs

 

[x~factor]

6/16

Shoulders

Seated Shoulder Press
135 x 6
155 x 2, 2

Iso- Shoulder Press (cybex)
200 x 10
220 x 8, 10

Arnold DB Side Laterals
10 x 12 x 2 sets
15 x 12

Arnold BB Front Laterals
20 x 12 x 3 sets

Shrugs
185 x 16
205 x 16
225 x 16

 

[x~factor]

6/20 (week 7 )

Legs/Calves

Leg Press
360 x 12
450 x 12
540 x 8
630 x 0

RDL
135 x 8
185 x 8
205 x 8

Donkey Calf Raises
270 x 20
315 x 12, 12

 

[x~factor]

6/21

Chest

DB Bench Press
70 x 8
80 x 6, 6

Chest Press (cybex)
160 x 8
180 x 8
190 x 8

Chest Press (technogym)
100 x 12 x 3 sets

Pec Deck Flyes
75 x 12 x 3 sets

 

[x~factor]

6/24

Back/Abs

Cable Pulldowns
190 x 6
205 x 6, 6

Iso- DY Rows
140 x 12
190 x 12

Shrugs (roc-it)
190 x 12 x 3 sets

Hyperextensions
+15 x 12 x 3 sets

Decline Situps
bw x 16 x 3 sets

 

[x~factor]

6/26

Shoulders

OHP
115 x 6
125 x 5
135 x 4

BB Upright Rows
85 x 12
95 x 10, 10

Iso- Shoulder Press
160 x 10
180 x 10
200 x 3

Cable Front Laterals
17 x 12
22 x 12, 12

 

[x~factor]

6/27

Legs/Calves

Seated Cable Leg Press
260 x 16
280 x 16
300 x 16

Leg Extensions
130 x 20
150 x 20
160 x 16

HS Kneeling Leg Curls
80 x 12 x 3 sets

Donkey Calf Raises
270 x 16 x 3 sets