Geoff's Xfactor Log - Page 2

geoffsherman · 02-08-2006, 07:49 PM

Day 22

ME Bench
3 x 135
3 x 185
3 x 225
1 x 255
1 x 275
partial x 280

4 board press
4 x 6 x 225lbs

One arm rows
4 x 8 x 100lb DBs/Face Pulls

Seated Dips
4 x 6 x 200lb s

Summary: Still feeling weak, 275 was a lot tougher than it should be. I am slowly getting my nutrition back in shape after this weekend. Plus work is crazy right now.

geoffsherman · 02-10-2006, 03:07 PM

day 23 Olympic Lift Day

Since the weather here in good 'ol Chicago has turned cold and snowy, it really limits my ability to do outdoor work. So I have turned my 5th workout day into an Olympic Lift Day. Here is what I did:

Power Snatch
3 x 8 x 145

Hang Clean
3 x 8 x 125

Overhead Squat
3 x 8 x bar (focusing on form)

One Arm DB Snatch
3 x 8 x 40lbs

Jammers
3 x 8 x Leg Press+10lbs

Landmines
3 x 8 x 80lbs

Day 24 Off Day

Realized why I have been weak this week, I got a nasty cold so I stayed home today to rest. Same nutrition and supplementation, just wanted to rest up for a day.

geoffsherman · 02-10-2006, 06:08 PM

Now that I am getting back in the swing of lifting after an unplanned week off, I have focused on my next 4 week plan on hypertrophy and strengthening my tris....

Upper ME
CGBP to 3 RM (true 3RM)
3 board Press 4 x 4
One Arm Rows SS w/Cable Rear Delt Raises 5 x 4
Hammer Curls 3 x 6
Abs

Lower RE
Zercher Squat Max Reps 3 @ 195lbs
Deadlifts (10 x 1 @ 55%)
Leg Press 5 x 8
Cambered Bar Hypers
Grip Work

Upper RE
Incline Bench Max Reps @ 3 x 205lbs
Floor Press 4 x 8 @ 225lbs
Pull Ups Max Reps @ 3 x BW
JM Press SS with Standing Curls 3 x 8
Abs

Lower ME
High Box Squats
Rack Pulls 3 x 4
High Box Step Ups 4 x 6
Good Mornings 3 x 6
Grip Work

geoffsherman · 02-10-2006, 08:37 PM

Quote:

Originally Posted by geoffsherman

Now that I am getting back in the swing of lifting after an unplanned week off, I have focused on my next 4 week plan on hypertrophy and strengthening my tris....

Upper ME
CGBP to 3 RM (true 3RM)
3 board Press 4 x 4
One Arm Rows SS w/Cable Rear Delt Raises 5 x 4
Hammer Curls 3 x 6
Abs

Lower RE
Zercher Squat Max Reps 3 @ 195lbs
Deadlifts (10 x 1 @ 55%)
Leg Press 5 x 12
Cambered Bar Hypers 4 x 10
Grip Work

Upper RE
Incline Bench Max Reps @ 3 x 205lbs
Floor Press 4 x 12 @ 185lbs
Pull Ups Max Reps @ 4 x BW
JM Press SS with Standing Curls 3 x 8
Abs

Lower ME
High Box Squats
Rack Pulls 3 x 4
High Box Step Ups 4 x 6
Good Mornings 3 x 6
Grip Work

I will probably also have a 5th day where i either focus on Olympic lifts or do some very high rep work for my quads and tris. I want these to really grow over the next 6 weeks.

Please note a few changes above

geoffsherman · 02-11-2006, 12:19 AM

Lower Body ME Day

ME SSB Squat
3 x 125
3 x 165
3 x 215
3 x 255
3 x 305
3 x 325

Rack Pulls
3 x 4 x 395lbs

Natural GHR
3 x 5 x BW

100 rep leg press
3 sets for 90lbs

Grip Work

Summary
Finally getting my strength back. I could have gone higher on the SSB, but I was getting really lightheaded. I like the 100 rep exercises. I may switch my leg press work on RE day to that.

**Peaked_18** · 02-11-2006, 12:49 AM

How's my bro Geoff doing?

geoffsherman · 02-11-2006, 05:12 AM

Good Peaked, I found a raw powerlifting organization and thinking about getting into it. No gear, no drugs, just raw power. Hows you?...

geoffsherman · 02-11-2006, 07:45 PM

Day 26 Upper Body DE Day

Bench Press
8 x 3 x 135lbs+strong band

Neutral Grip Dumbbell Press
4 x 10 x 75lbs

Band Rows
3 x 10 x Strong Band

SS Pushdowns with Curls

4 x 8 x (60lbs)/(95lbs)

Ab Work

Summary:
Feeling much better now as my strength is returning. Didn't want to push too hard since my ME upper is on Monday, Trying to get my routine back so I wanted a good "pump"

geoffsherman · 02-14-2006, 09:15 PM

Day 27 Off Day

Day 28 Upper B ody ME Day

CGBP
135 x 3
175 x 3
195 x 3
215 x 3
225 x 3
235 x 3

2 board Press
4 x 4 x 235lbs

SS One Arm Rows w/Rear Lateral Raises
4 x (4x140lbs)/(8x25lbs)

Hammer Curls
3 x 6 x 65lbs

Sled Work

Summary: Strength is definitely on the increase. I have noticed that for about 4-6 days after starting X-factor, I get red, itchy acne on my chest. Other than that, feeling good, weight is up to 189 8-0

geoffsherman · 02-16-2006, 01:40 PM

Day 29 Off Day for V-Day

Day 30 Lower Body RE Day

Zercher Squat
4 x 8 x 195

Deadlift off 2" platform
8 x 1 x 225

Leg Press
100 reps, 3 sets, 180lbs

Cambered Bar Good Mornings
4 x 10 x 155lbs

Grip Work

Summary:
I am loving the 100 rep leg presses, ready to go up in weight though. Strength is back and feeling great.

geoffsherman · 02-18-2006, 08:44 PM

Day 31 Off

Day 32 Upper Body RE Day

Flat Dumbbell Press
3 sets of 80lbs, 34 reps

BW Pullups
3 sets 43 reps

3 Board Press
4 x 6 x 195lbs

Medium Band Rows
4 x 10

Ab Work

Day 33 Lower Body ME Day
ME HIgh Box Squat
3 x 135
3 x 185
3 x 225
2 x 275
1 x 315
1 x 335
1 x 355
0 x 365, stapled

Rack Pulls
3 x 4 x 395lbs

Lunges
3 x 7 x 50lb Dumbbells

Band Good Mornings
4 x 8 x 95lbs+minis

Grip Work

Summary: Feeling really strong the last few days. Got stapled on 365 for squat, but 355 was a new PR. I almost got the 365, but failed about an inch off the box. Sore as hell from yesterday's RE workout.

geoffsherman · 02-20-2006, 08:25 PM

Day 33 "Olympic" Lift Day

High Pulls
3 x 6 x 135

Clean and Press
3 x 6 x 115

1 Hand DB Snatch
3 x 6 (each hand) x 50lbs

Jammers
3 x 6 x 20lbs

Ab Work

Summary: I like this day just to work on my shoulders, but I miss going outside and doing more of a strongman training type regimen. I was really sore from yesterday's leg workout, specifically the groin area, but that tends to happen when I squat heavy and/or do lunges....

**Peaked_18** · 02-20-2006, 11:13 PM

Quote:

Originally Posted by geoffsherman

Good Peaked, I found a raw powerlifting organization and thinking about getting into it. No gear, no drugs, just raw power. Hows you?...

Great! Getting into clubs and such are a great way to boost your strength. A lot of knowledgable people with a lot of experiences. I feel they provide the best atmosphere for training heavy and hardcore. Best of luck to you, and hope you will do well when you enter in competition.

geoffsherman · 02-21-2006, 06:27 PM

Day 34 Upper Body ME Day

CGBP
3 x 135
3 x 185
3 x 205
3 x 225
3 x 235
3 x 240

3 board press
4x4x235 (hit 6 on the last set)

One Arm Row Superset with Rear Delt Raises
4 x (4 x 140)/(6 x 30lbs)

Hammer Curls

3 x 6 x 70lbs

Ab Work

Summary: Strength is through the roof, but I am sore as hell. The heavy squats always take their toll. I weighed myself and I am back down to 185, I just cannot put on any weight. My diet is consistently the same and to up my calories would require a ton more time than I have right now. Plus, with summer going, I don't want to balloon up so I think I will just keep at this weight and focus on strength for now. Of course, I also don't need to feel bad when I eat a little more than I should now

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

02-08-2006, 07:49 PM	#31
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 22 ME Bench 3 x 135 3 x 185 3 x 225 1 x 255 1 x 275 partial x 280 4 board press 4 x 6 x 225lbs One arm rows 4 x 8 x 100lb DBs/Face Pulls Seated Dips 4 x 6 x 200lb s Summary: Still feeling weak, 275 was a lot tougher than it should be. I am slowly getting my nutrition back in shape after this weekend. Plus work is crazy right now.

02-10-2006, 03:07 PM	#32
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	day 23 Olympic Lift Day Since the weather here in good 'ol Chicago has turned cold and snowy, it really limits my ability to do outdoor work. So I have turned my 5th workout day into an Olympic Lift Day. Here is what I did: Power Snatch 3 x 8 x 145 Hang Clean 3 x 8 x 125 Overhead Squat 3 x 8 x bar (focusing on form) One Arm DB Snatch 3 x 8 x 40lbs Jammers 3 x 8 x Leg Press+10lbs Landmines 3 x 8 x 80lbs Day 24 Off Day Realized why I have been weak this week, I got a nasty cold so I stayed home today to rest. Same nutrition and supplementation, just wanted to rest up for a day.

02-10-2006, 06:08 PM	#33
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Now that I am getting back in the swing of lifting after an unplanned week off, I have focused on my next 4 week plan on hypertrophy and strengthening my tris.... Upper ME CGBP to 3 RM (true 3RM) 3 board Press 4 x 4 One Arm Rows SS w/Cable Rear Delt Raises 5 x 4 Hammer Curls 3 x 6 Abs Lower RE Zercher Squat Max Reps 3 @ 195lbs Deadlifts (10 x 1 @ 55%) Leg Press 5 x 8 Cambered Bar Hypers Grip Work Upper RE Incline Bench Max Reps @ 3 x 205lbs Floor Press 4 x 8 @ 225lbs Pull Ups Max Reps @ 3 x BW JM Press SS with Standing Curls 3 x 8 Abs Lower ME High Box Squats Rack Pulls 3 x 4 High Box Step Ups 4 x 6 Good Mornings 3 x 6 Grip Work

02-11-2006, 12:19 AM	#35
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Lower Body ME Day ME SSB Squat 3 x 125 3 x 165 3 x 215 3 x 255 3 x 305 3 x 325 Rack Pulls 3 x 4 x 395lbs Natural GHR 3 x 5 x BW 100 rep leg press 3 sets for 90lbs Grip Work Summary Finally getting my strength back. I could have gone higher on the SSB, but I was getting really lightheaded. I like the 100 rep exercises. I may switch my leg press work on RE day to that.

02-11-2006, 12:49 AM	#36
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	How's my bro Geoff doing?

02-11-2006, 05:12 AM	#37
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Good Peaked, I found a raw powerlifting organization and thinking about getting into it. No gear, no drugs, just raw power. Hows you?...

02-11-2006, 07:45 PM	#38
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 26 Upper Body DE Day Bench Press 8 x 3 x 135lbs+strong band Neutral Grip Dumbbell Press 4 x 10 x 75lbs Band Rows 3 x 10 x Strong Band SS Pushdowns with Curls 4 x 8 x (60lbs)/(95lbs) Ab Work Summary: Feeling much better now as my strength is returning. Didn't want to push too hard since my ME upper is on Monday, Trying to get my routine back so I wanted a good "pump"

02-14-2006, 09:15 PM	#39
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 27 Off Day Day 28 Upper B ody ME Day CGBP 135 x 3 175 x 3 195 x 3 215 x 3 225 x 3 235 x 3 2 board Press 4 x 4 x 235lbs SS One Arm Rows w/Rear Lateral Raises 4 x (4x140lbs)/(8x25lbs) Hammer Curls 3 x 6 x 65lbs Sled Work Summary: Strength is definitely on the increase. I have noticed that for about 4-6 days after starting X-factor, I get red, itchy acne on my chest. Other than that, feeling good, weight is up to 189 8-0

02-16-2006, 01:40 PM	#40
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 29 Off Day for V-Day Day 30 Lower Body RE Day Zercher Squat 4 x 8 x 195 Deadlift off 2" platform 8 x 1 x 225 Leg Press 100 reps, 3 sets, 180lbs Cambered Bar Good Mornings 4 x 10 x 155lbs Grip Work Summary: I am loving the 100 rep leg presses, ready to go up in weight though. Strength is back and feeling great.

02-18-2006, 08:44 PM	#41
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 31 Off Day 32 Upper Body RE Day Flat Dumbbell Press 3 sets of 80lbs, 34 reps BW Pullups 3 sets 43 reps 3 Board Press 4 x 6 x 195lbs Medium Band Rows 4 x 10 Ab Work Day 33 Lower Body ME Day ME HIgh Box Squat 3 x 135 3 x 185 3 x 225 2 x 275 1 x 315 1 x 335 1 x 355 0 x 365, stapled Rack Pulls 3 x 4 x 395lbs Lunges 3 x 7 x 50lb Dumbbells Band Good Mornings 4 x 8 x 95lbs+minis Grip Work Summary: Feeling really strong the last few days. Got stapled on 365 for squat, but 355 was a new PR. I almost got the 365, but failed about an inch off the box. Sore as hell from yesterday's RE workout.

02-20-2006, 08:25 PM	#42
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 33 "Olympic" Lift Day High Pulls 3 x 6 x 135 Clean and Press 3 x 6 x 115 1 Hand DB Snatch 3 x 6 (each hand) x 50lbs Jammers 3 x 6 x 20lbs Ab Work Summary: I like this day just to work on my shoulders, but I miss going outside and doing more of a strongman training type regimen. I was really sore from yesterday's leg workout, specifically the groin area, but that tends to happen when I squat heavy and/or do lunges....

02-21-2006, 06:27 PM	#44
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Day 34 Upper Body ME Day CGBP 3 x 135 3 x 185 3 x 205 3 x 225 3 x 235 3 x 240 3 board press 4x4x235 (hit 6 on the last set) One Arm Row Superset with Rear Delt Raises 4 x (4 x 140)/(6 x 30lbs) Hammer Curls 3 x 6 x 70lbs Ab Work Summary: Strength is through the roof, but I am sore as hell. The heavy squats always take their toll. I weighed myself and I am back down to 185, I just cannot put on any weight. My diet is consistently the same and to up my calories would require a ton more time than I have right now. Plus, with summer going, I don't want to balloon up so I think I will just keep at this weight and focus on strength for now. Of course, I also don't need to feel bad when I eat a little more than I should now