Geoff's Xfactor Log

geoffsherman · 01-07-2006, 02:28 AM

I will be receiving my xfactor here in the next few days as I got a UPS notice for it, but wasn't home.

Here are my stats:
5-10 186

I follow a Westside style routine. My routine changes every 3-4 weeks, but here is what it looks like right now, along with weights that I used this past week)

ME Upper
3 Board Press to 1RM (295lbs)
Incline Bench Press 3 x 8 x 205
Superset T-Bar Rows with Seated Rows to Face
3 x 8 x 135l bs/90lbs
Skullcrushers
3 x 8 x 100lbs
Ab Work

DE Lower
Speed Squat 8 x 2 x 165lbs+chains
Speed DL 10 x 1 x 165lbs
High Box Step Ups 3 x 10 x 40lbs
Pullthroughs 3 x 12 x 90lbs
Grip Work

DE Upper
Speed Bench w/Cambered Bar 8 x 3 x 135lbs+chains
CGBP w/Cambered Bar 3 x 10 x 195lbs
Superset Weighted Pullups w/Band Pull Aparts
3 x 8 x 55lbs/3 x 10
Superset Preacher Curls w/Hammer Curls
3 x 10 x (60lbs)/45lbs
Ab Work

ME Lower
Below Parallel Box Squat to 1 RM (315lbs)
Snatch Grips Deads 4 x 4 @265lbs
Good Mornings 3 x 6 x 195lbs
Hypers 3 x 6 x Triple Looped Mini Band
Grip Work

I am bulking and my current eating is:

6:30 AM
6 scarmbled egg whites
Kashi Cereal w/Skim Milk

9:00 AM
Fat Free Yogurt

10:00 AM
Large Banana
ON Whey Shake w/Skim Milk

12:30
Chicken Salad on Whole Wheat
Flax Chips
Apricots

3:30
On Whey Shake
Banana

5:00
Kashi Granola Bar

6:00 Workout

7:30 Dinner
Lean Meat w/potato or rice and veggies

10:00
One scoop muscle milk w/1 scoop on WHey and skim milk

Current supps:
Green Bulge CEE
Multi
PWO Energizer (don't use this everyday, just when I need a kick)
ON Whey
Muscle Milk

Goals
Bulk 10 190 and then cut to 183

I am also posting before pics, I know, I live in Chicago which is why it looks like I haven't seen the sun in awhile

**Aeternitatis** · 01-07-2006, 09:24 AM

Subscribing.

Watch the XF thread in the Molecular section. I'm gonna be posting diet rules tomorrow.

max von · 01-07-2006, 07:45 PM

Good luck with your cycle. I know that I have had very good sucess with my cycles and look forward to doing another in a month

geoffsherman · 01-10-2006, 10:33 PM

I started my cycle today and am heading to the gym in a few minutes.

Starting weight: 185 3/4
The only change to my supps is that I am taking andro as a PH and I have dropped AMP.

Other than that, everything else is as I described in the first post in this log. Let me know what information everyone is interested in knowing and I will be sure to address it in this log for you. Away we go

geoffsherman · 01-11-2006, 12:13 AM

Day 1 DE Lower

DE Squats
8 x 2 x 165 + chains

Speed Pulls
8 x 1 @ 195lbs

High Box Step Ups
3 x 6 x 40lbs

Pullthroughs
3 x 10 x 105lbs

Rickshaw Shrugs
4 x 11 x 280lbs

Summary: First day of Xfactor and Andro so nothing to report. It usually takes me a week or so to feel the effects of andro. Hips were real tight. AFter next week's cycle, I am going to drop speed squats for a bit to give my hips an opportunity to heal.

**Aeternitatis** · 01-11-2006, 01:36 AM

You should cut out those flax chips from your diet. Also, how much fat are you getting? It doesn't look like much. I really suggest you switch the skim milk to whole milk and eat whole eggs rather than just the whites. And be sure you get like 30 grams more protein everyday than you usually get. The XF will want that extra protein.

I thought eating plain egg whites went out of style...

It would be nice if you could post your previous PH experience (assuming it was legal at the time).

geoffsherman · 01-11-2006, 02:37 AM

Sounds good, I will cut the flax chips out and switch over to a more "fatty" chip, my gf will love that. I don't take in that much saturated fat, does the X-factor process the saturdated fat in a way that promotes muscle gain over fat gain? I will up the protein in my two daily whey shakes to cover the additional 30 grams.

Eating plain egg whites will never go out of style

Now I will mix in some cheddar cheese with it though in the mornings.

**Aeternitatis** · 01-11-2006, 07:50 PM

Quote:

Originally Posted by geoffsherman

Sounds good, I will cut the flax chips out and switch over to a more "fatty" chip, my gf will love that. I don't take in that much saturated fat, does the X-factor process the saturdated fat in a way that promotes muscle gain over fat gain? I will up the protein in my two daily whey shakes to cover the additional 30 grams.

Eating plain egg whites will never go out of style

Now I will mix in some cheddar cheese with it though in the mornings.

Saturated fat is simply a way to keep fat intake up without compromising X-Factor's effectiveness with too many omega 3's. And the best saturated fat is virgin coconut oil or straight up coconut soup. I love coconut curry soup.

geoffsherman · 01-11-2006, 09:22 PM

Day 2 - Off Day
Today is one of my 2 rest days of the week. I will probably do a mile or so of walking with the dog when I get home and that is about it. Nothing to note as of yet. I did wake up with a massive headache this morning and I feel as if I had a migraine last night when I was sleeping. Not sure if there is any connection at all, just noting it. No other soreness to report.

geoffsherman · 01-13-2006, 12:17 AM

Day 3 - Upper Body SE Day

SE CGBP 4 x 4 @ 185 lbs
RE Suspended CHain Push Ups 3 sets total of 28 reps
Weighted Pullups/Band Pull Aparts
3 x (9 x 45lbs)/ 3 x 10
Spider Curls 3 x 8 x 65lbs
Ab Work
2 1/4 mile sled drags w/70lbs on the sled

Review: Good workout. I am liking the SE training style because it saves my body from extra fatigue while allowing me to make progress on my assistance exercises. The sled drag about kills me. My partner and I will take turns walking 1/4 mile with 70lbs on it, then walk 1/4 mile without it. You should see some of the looks we get

Not feeling much yet. I did follow AEs advice and I am now using 1% milk rather than skim. Too much fat in the milk and I get sick. I have also added 3-4 slices of american cheese to my meals throughouit the day along with a cup of nuts before my workout. I will measure myself next week and see how that affects my weight and adjust accordingly.

**Aeternitatis** · 01-13-2006, 08:04 PM

A cup of nuts... watch out. Nuts are often high in omega 3's.

I'm tellin you man, eat whole eggs. It's simple and easy. Plus, there's a bonus in it that makes X-Factor more effective. If your fat intake is too low then natural T will suffer even more.

BTW, what "andro" are you taking?

geoffsherman · 01-13-2006, 09:22 PM

I am slowly upping my fat intake through other meals throughout the day. I will start mixing in some whole eggs with my egg whites. I am taking Animal Stak pre-ban. I have used it before and I always had great results. I know people love to bag on Animal proucts and for the most part, they are probably right. However, I have responded well to the Animal Stak in the past with no sides at all.

geoffsherman · 01-13-2006, 11:49 PM

Day 3 Lower Body ME

Low Box Squats to 1RM
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1
325 x 1 (new PR)

Snatch Grip Deadlifts
2 x 3 x 295lbs

Seated Good Mornings
3 x 6 x 175lbs

Hypers
3 x 6 x Purple Band

Grip Work

Summary: I am noticing more soreness today than I usually experience. Nothing that would stop me from training, but I can feel some extra soreness. Good workout today, but I definitely need a 2 week break from back squats as my hips are en fuego right now. Nothing else to report at this point. Fat steak is waiting for me so that will definitely help the fat intake

geoffsherman · 01-15-2006, 05:14 PM

Day 4
Today was an off day. No new effects to note. I was actually not sore at all today even though I did a pretty heavy leg day the day before

Day 5 Strongman Conditioning Day

Farmer's Walk
4 walks through 200' obstacle course with 110lb rickshaw

Sled Sprints
4 sprints w/55lbs 1/8th mile

Hang Clean and Press
3 x 10 x 95lbs timed

Dumbbell Snatch
3 x 6 x 45lbs

Summary: No unusual soreness to report today. I have been slowly upping my fat intake by having one fatty meal of the day and adding in cheese throughout the day Next week I will be going to 2% milk as well to increase my fat intake. In another 2 weeks after that I will switch over to whole milk.

I am noticing an increase in acne on my chest where I ever never had acne at all. In fact, I typically have very dry skin, but I have some acne now. Good workout, but exhausting.

geoffsherman · 01-17-2006, 12:17 AM

Day 6n Upper Body ME Day

2-board Press
3 x 135
3 x 185
3 x 225
3 x 265
2 x 295
1 x 300

Incline Dumbbells
3 x 8 x 80lbs

Tbar Row/Scarecrows
3 x (6x180)/8x miniband

Rack Pulls
3 x 8 x 25lbs

Ab Work

Dragged the Sled 70lbs for 1/2 mile

Summary: Holy crap, I don't know what is kicking in, but my strength is through the roof. the 80lbs dumbbells on incline felt like nothing, would have gone up but I dont want to burn myself up. Strong t-bar rows. Even the sled felt light today; dragging 115 lbs 1/2 mile with only 2-2minute stops is nice

No soreness to note even after yesterday. The acne is still there, but if my strength can go up like it has, I will deal with a little acne. Will try and weigh in tomorrow, busy day. Go Illini!!!

geoffsherman · 01-19-2006, 01:21 PM

Day 7 and Day 8

Off Days for me. I have upped my saturated fat intake to between 20-30 grams per day as well as upping my protein by 10-15g per day. No soreness to report at all out of the ordinary.

geoffsherman · 01-20-2006, 01:08 AM

Day 9 Lower Body SE Work

SE High Box Squat
5 x 4 x 235 lbs

Speed Pulls
12 x 1 x 210lbs

Split Squats
4 x 8 x 35lbs

Pullthroughs
4 x 12 x 75lbs

Grip Work

Summary: I am feeling no soreness at all which is surprising since that tends to be the side effect people note most. My weight is around 185 so I am wondering when I will start to notice some effects, Aester? Acne is subsiding on my chest. Strength is goimng well, I finally have a good form for my deadlifts down. I have a bad body for deadlifting so this will be my Everest

geoffsherman · 01-20-2006, 11:43 PM

Day 10 Upper Body RE Work

RE Suspended Chain Pushups
3 x 38 reps

SE CGBP
4 x 4 x 195lbs

Superset Lat Pulldowns with Band Pulls
3 x 9 x 180lbs/10 x minis

Spider Curls
3 x 9 x 50lbs

Ab Work

Sled Pull 70lbs by 5/8 mile

Summary: Sore from yesterday's workout that is for sure. Strength is increasing, time to increase the weight on the sled.

geoffsherman · 01-21-2006, 10:51 PM

Day 11 Lower Body ME

SSB Squats
3 x 125
3 x 165
3 x 215
3 x 255
1 x 275
1 x 305

Snatch Grips Deads
4 x 2 @ 235lbs

Close Stance Leg Press
4 x 8 x 360

Reverse Hyper
3 x 6 x 45lbs

Grip and Nexk Work

Summary: Holy heck, my glutes and hams are still sore from Thursday's workout. Changed things up for me ME day. I dropped box squats for the next 3 weeks to give my hips a break and tried doing squats with the SSB. Very different feel and even 305 was light. However, it was crazy pressure on my shoulders and neck. Thought I would try the leg press for the first time in probably 8 months and it was real smooth. I like it for focusing on some quad work.

geoffsherman · 01-23-2006, 03:15 PM

Day 12

Strongman Conditioning

Farmer's Walk
3 x 200' obstacle course with 120lbs

Sled Dragging
1/4 mile with 80lbs+sled (approx. 50 lbs)

Hang Clean and Press for Reps
3 sets of 105 for 24reps

Zercher Squats
3 x 8 x 125

Axe Hold
2 timed sets with 25lb dumbbells (average of 28 seconds)

Summary: Soreness is subsiding. Felt strong today, but this 5th day I am leaving something in the tank because I am typically run down from my other workouts during the week.

geoffsherman · 01-24-2006, 12:12 AM

Day 13 Upper Body ME Day

2 board press
135 x 3
183 x 3
225 x 3
275 x 3
295 x 1
305 x 1
305 x 1

Incline Dumbbell Press
3 x 8 x 85 lbs

Bent Over Rows/Face Pulls
4 x (4x285)/(5 x90)

Tricep Pressdown
4 x 8 x 90lbs

Ab Work

Summary: Feeling strong today. Killed the 305 on the 2nd rep. The first one I could barely get up, but I wanted to hit it and I nailed it. Probably had 315, but I wanted to save a little. Next week I am going for my 1rm on the bench with no boards, I would love to hit 290 which would be a 10-15lbs improvement since Xmas.

geoffsherman · 01-25-2006, 11:35 AM

Day 14 Lower Body SE Day

High Box Squat
4 x 5 x 235lbs

Good Mornings
3 x 10 x 165lbs

Split Squats
4 x 8 x 35lbs

Pullthroiughs
4 x 12 x 75lbs

Grip Work

Up to 187.25 which is a pound and a quarter....

geoffsherman · 01-27-2006, 01:13 AM

Day 15 Off

Day 16 Upper Body SE Day

3 board press
5 x 5 x 225lbs

Dip
4 x 8 x bw+45lbs

SuperSet Lat Pulldowns/Band Rows
4 x (6 x 180)/10 x Purple Band

ALternating Curls
3 x 8 x 55lbs

Sled Dragging

Summary: No soreness increas to report or acne. Felt very strong today pulling the sled, calves were en fuego. Strength is improving as evidenced byb the numbers. Next week I will be maxing out on the flat bench to see where I am at. Tomorrow I max out on deadlift.

01-07-2006, 09:24 AM	#2
Aeternitatis The Alchemist Join Date: Sep 2005 Location: Delirium, Tremens Posts: 185 Recipes: 0 Rep Power: 5	Subscribing. Watch the XF thread in the Molecular section. I'm gonna be posting diet rules tomorrow. __________________ No longer a rep for MN

01-07-2006, 07:45 PM	#3
max von Amateur Join Date: Jan 2006 Location: Wisconsin Posts: 42 Recipes: 0 Rep Power: 0	Good luck with your cycle. I know that I have had very good sucess with my cycles and look forward to doing another in a month __________________ max von Stay safe 2360 we will never forget 153

01-11-2006, 01:36 AM	#6
Aeternitatis The Alchemist Join Date: Sep 2005 Location: Delirium, Tremens Posts: 185 Recipes: 0 Rep Power: 5	You should cut out those flax chips from your diet. Also, how much fat are you getting? It doesn't look like much. I really suggest you switch the skim milk to whole milk and eat whole eggs rather than just the whites. And be sure you get like 30 grams more protein everyday than you usually get. The XF will want that extra protein. I thought eating plain egg whites went out of style... It would be nice if you could post your previous PH experience (assuming it was legal at the time). __________________ No longer a rep for MN

01-13-2006, 08:04 PM	#11
Aeternitatis The Alchemist Join Date: Sep 2005 Location: Delirium, Tremens Posts: 185 Recipes: 0 Rep Power: 5	A cup of nuts... watch out. Nuts are often high in omega 3's. I'm tellin you man, eat whole eggs. It's simple and easy. Plus, there's a bonus in it that makes X-Factor more effective. If your fat intake is too low then natural T will suffer even more. BTW, what "andro" are you taking? __________________ No longer a rep for MN

01-10-2006, 10:33 PM	#4
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	I started my cycle today and am heading to the gym in a few minutes. Starting weight: 185 3/4 The only change to my supps is that I am taking andro as a PH and I have dropped AMP. Other than that, everything else is as I described in the first post in this log. Let me know what information everyone is interested in knowing and I will be sure to address it in this log for you. Away we go

01-11-2006, 12:13 AM	#5
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 1 DE Lower DE Squats 8 x 2 x 165 + chains Speed Pulls 8 x 1 @ 195lbs High Box Step Ups 3 x 6 x 40lbs Pullthroughs 3 x 10 x 105lbs Rickshaw Shrugs 4 x 11 x 280lbs Summary: First day of Xfactor and Andro so nothing to report. It usually takes me a week or so to feel the effects of andro. Hips were real tight. AFter next week's cycle, I am going to drop speed squats for a bit to give my hips an opportunity to heal.

01-11-2006, 02:37 AM	#7
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Sounds good, I will cut the flax chips out and switch over to a more "fatty" chip, my gf will love that. I don't take in that much saturated fat, does the X-factor process the saturdated fat in a way that promotes muscle gain over fat gain? I will up the protein in my two daily whey shakes to cover the additional 30 grams. Eating plain egg whites will never go out of style Now I will mix in some cheddar cheese with it though in the mornings.

01-11-2006, 09:22 PM	#9
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 2 - Off Day Today is one of my 2 rest days of the week. I will probably do a mile or so of walking with the dog when I get home and that is about it. Nothing to note as of yet. I did wake up with a massive headache this morning and I feel as if I had a migraine last night when I was sleeping. Not sure if there is any connection at all, just noting it. No other soreness to report.

01-13-2006, 12:17 AM	#10
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 3 - Upper Body SE Day SE CGBP 4 x 4 @ 185 lbs RE Suspended CHain Push Ups 3 sets total of 28 reps Weighted Pullups/Band Pull Aparts 3 x (9 x 45lbs)/ 3 x 10 Spider Curls 3 x 8 x 65lbs Ab Work 2 1/4 mile sled drags w/70lbs on the sled Review: Good workout. I am liking the SE training style because it saves my body from extra fatigue while allowing me to make progress on my assistance exercises. The sled drag about kills me. My partner and I will take turns walking 1/4 mile with 70lbs on it, then walk 1/4 mile without it. You should see some of the looks we get Not feeling much yet. I did follow AEs advice and I am now using 1% milk rather than skim. Too much fat in the milk and I get sick. I have also added 3-4 slices of american cheese to my meals throughouit the day along with a cup of nuts before my workout. I will measure myself next week and see how that affects my weight and adjust accordingly.

01-13-2006, 09:22 PM	#12
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	I am slowly upping my fat intake through other meals throughout the day. I will start mixing in some whole eggs with my egg whites. I am taking Animal Stak pre-ban. I have used it before and I always had great results. I know people love to bag on Animal proucts and for the most part, they are probably right. However, I have responded well to the Animal Stak in the past with no sides at all.

01-13-2006, 11:49 PM	#13
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 3 Lower Body ME Low Box Squats to 1RM 135 x 3 185 x 3 225 x 3 275 x 1 295 x 1 315 x 1 325 x 1 (new PR) Snatch Grip Deadlifts 2 x 3 x 295lbs Seated Good Mornings 3 x 6 x 175lbs Hypers 3 x 6 x Purple Band Grip Work Summary: I am noticing more soreness today than I usually experience. Nothing that would stop me from training, but I can feel some extra soreness. Good workout today, but I definitely need a 2 week break from back squats as my hips are en fuego right now. Nothing else to report at this point. Fat steak is waiting for me so that will definitely help the fat intake

01-15-2006, 05:14 PM	#14
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 4 Today was an off day. No new effects to note. I was actually not sore at all today even though I did a pretty heavy leg day the day before Day 5 Strongman Conditioning Day Farmer's Walk 4 walks through 200' obstacle course with 110lb rickshaw Sled Sprints 4 sprints w/55lbs 1/8th mile Hang Clean and Press 3 x 10 x 95lbs timed Dumbbell Snatch 3 x 6 x 45lbs Summary: No unusual soreness to report today. I have been slowly upping my fat intake by having one fatty meal of the day and adding in cheese throughout the day Next week I will be going to 2% milk as well to increase my fat intake. In another 2 weeks after that I will switch over to whole milk. I am noticing an increase in acne on my chest where I ever never had acne at all. In fact, I typically have very dry skin, but I have some acne now. Good workout, but exhausting.

01-17-2006, 12:17 AM	#15
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 6n Upper Body ME Day 2-board Press 3 x 135 3 x 185 3 x 225 3 x 265 2 x 295 1 x 300 Incline Dumbbells 3 x 8 x 80lbs Tbar Row/Scarecrows 3 x (6x180)/8x miniband Rack Pulls 3 x 8 x 25lbs Ab Work Dragged the Sled 70lbs for 1/2 mile Summary: Holy crap, I don't know what is kicking in, but my strength is through the roof. the 80lbs dumbbells on incline felt like nothing, would have gone up but I dont want to burn myself up. Strong t-bar rows. Even the sled felt light today; dragging 115 lbs 1/2 mile with only 2-2minute stops is nice No soreness to note even after yesterday. The acne is still there, but if my strength can go up like it has, I will deal with a little acne. Will try and weigh in tomorrow, busy day. Go Illini!!!

01-19-2006, 01:21 PM	#16
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 7 and Day 8 Off Days for me. I have upped my saturated fat intake to between 20-30 grams per day as well as upping my protein by 10-15g per day. No soreness to report at all out of the ordinary.

01-27-2006, 11:31 PM	#24
geoffsherman

01-20-2006, 01:08 AM	#17
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 9 Lower Body SE Work SE High Box Squat 5 x 4 x 235 lbs Speed Pulls 12 x 1 x 210lbs Split Squats 4 x 8 x 35lbs Pullthroughs 4 x 12 x 75lbs Grip Work Summary: I am feeling no soreness at all which is surprising since that tends to be the side effect people note most. My weight is around 185 so I am wondering when I will start to notice some effects, Aester? Acne is subsiding on my chest. Strength is goimng well, I finally have a good form for my deadlifts down. I have a bad body for deadlifting so this will be my Everest

01-20-2006, 11:43 PM	#18
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 10 Upper Body RE Work RE Suspended Chain Pushups 3 x 38 reps SE CGBP 4 x 4 x 195lbs Superset Lat Pulldowns with Band Pulls 3 x 9 x 180lbs/10 x minis Spider Curls 3 x 9 x 50lbs Ab Work Sled Pull 70lbs by 5/8 mile Summary: Sore from yesterday's workout that is for sure. Strength is increasing, time to increase the weight on the sled.

01-21-2006, 10:51 PM	#19
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 11 Lower Body ME SSB Squats 3 x 125 3 x 165 3 x 215 3 x 255 1 x 275 1 x 305 Snatch Grips Deads 4 x 2 @ 235lbs Close Stance Leg Press 4 x 8 x 360 Reverse Hyper 3 x 6 x 45lbs Grip and Nexk Work Summary: Holy heck, my glutes and hams are still sore from Thursday's workout. Changed things up for me ME day. I dropped box squats for the next 3 weeks to give my hips a break and tried doing squats with the SSB. Very different feel and even 305 was light. However, it was crazy pressure on my shoulders and neck. Thought I would try the leg press for the first time in probably 8 months and it was real smooth. I like it for focusing on some quad work.

01-23-2006, 03:15 PM	#20
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 12 Strongman Conditioning Farmer's Walk 3 x 200' obstacle course with 120lbs Sled Dragging 1/4 mile with 80lbs+sled (approx. 50 lbs) Hang Clean and Press for Reps 3 sets of 105 for 24reps Zercher Squats 3 x 8 x 125 Axe Hold 2 timed sets with 25lb dumbbells (average of 28 seconds) Summary: Soreness is subsiding. Felt strong today, but this 5th day I am leaving something in the tank because I am typically run down from my other workouts during the week.

01-24-2006, 12:12 AM	#21
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 13 Upper Body ME Day 2 board press 135 x 3 183 x 3 225 x 3 275 x 3 295 x 1 305 x 1 305 x 1 Incline Dumbbell Press 3 x 8 x 85 lbs Bent Over Rows/Face Pulls 4 x (4x285)/(5 x90) Tricep Pressdown 4 x 8 x 90lbs Ab Work Summary: Feeling strong today. Killed the 305 on the 2nd rep. The first one I could barely get up, but I wanted to hit it and I nailed it. Probably had 315, but I wanted to save a little. Next week I am going for my 1rm on the bench with no boards, I would love to hit 290 which would be a 10-15lbs improvement since Xmas.

01-25-2006, 11:35 AM	#22
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 14 Lower Body SE Day High Box Squat 4 x 5 x 235lbs Good Mornings 3 x 10 x 165lbs Split Squats 4 x 8 x 35lbs Pullthroiughs 4 x 12 x 75lbs Grip Work Up to 187.25 which is a pound and a quarter....

01-27-2006, 01:13 AM	#23
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	Day 15 Off Day 16 Upper Body SE Day 3 board press 5 x 5 x 225lbs Dip 4 x 8 x bw+45lbs SuperSet Lat Pulldowns/Band Rows 4 x (6 x 180)/10 x Purple Band ALternating Curls 3 x 8 x 55lbs Sled Dragging Summary: No soreness increas to report or acne. Felt very strong today pulling the sled, calves were en fuego. Strength is improving as evidenced byb the numbers. Next week I will be maxing out on the flat bench to see where I am at. Tomorrow I max out on deadlift.