XiLe, from feeble to Ultra...6 months done, many remain... - Page 10

XiLe Ultra · 02-16-2008, 07:44 AM

Thanks Al!

Barbell Overhead Press

95x8
115x6
135x6
135x7 (had to set it on the rack when attempting 8)
135x2 (about 1 minute rest and I got back it at and I was worn out)

Lateral Raise Weight Per Dumbbell

20x8
25x8
30x8
20x8

4 Board Speed Press 30 second rest.

135x3
135x3
135x3
135x3
135x3

JM Press

95x8
95x8
95x5 hovering over face
95x5 first 2 or 3 hovering over face

Skullcrushers Behind Head, Bar touching bench

60x8
70x8
80x8 I think it's a PR...

Tate Press Weight Per Dumbbell

20x5
20x5

DB JM Floor Press Weight Per Dumbbell

20x8
30x5
30x3 (almost 4 but it got sloppy)
30x4 (4 was slightly sloppy but I'd count it this time.)

DB Overhead Extensions

50x8
60x8

25 minutes treadmill cardio

XiLe Ultra · 03-02-2008, 08:45 AM

Deload week, and also my nice gym closed and I've now joined a crappy mainstream gym.

Here are some progress pics, 9 weeks into my cut, 9 weeks remain.

Dec. 27th, 234lbs vs Front (209lbs Friday), Back (208lbs today)

The remote control was to prove the date of my picture was at least December 27th, part of a transformation contest.

XiLe Ultra · 03-04-2008, 02:25 AM

Arms + Calves

Close-Grip Bench Press + Concentration Curl

95x8 (warmup)
135x5+30x8
135x8+40x8
135x8+40x8

Working set 2 and 3 were done as explosively as possible, no cheating though.

Dumbbell Overhead Extensions + Close-Grip Barbell Curls

70x5 + 70x5
80x8 + 70x8
80x8 + 70x8

Again, set 2 and 3 were as explosive as possible without cheating.

Cable Pushdowns + Wide-Grip Barbell Curls

50x5 + 70x5
80x8 + 70x8 (explosive)

Tricep Kickbacks + Overhead Cable Curls Weight Per Side

30x5 + 60x5
30x8 + 40x8

Seated Calf-Raise

45x8
90x8
135x8 -> 90x8 -> 45x8

Standing Calf-Raise Machine

40x8
75x8
135x8
105x8
105x8
105x8
90x8
75x8

Horizontal Calf Push Machine

190x8
230x8
270x8
310x8

20 Minute Treadmill Max Incline Walk @2.5mph
5 Minute Treadmill Flat Walk @3mph

I was cynical when I first walked into this new gym and everything, but I may grow to like some things about it, these calf machines are pretty cool!

XiLe Ultra · 03-04-2008, 05:44 PM

Leg Extension

40x8
90x12
105x12
140x12

(didn't really pay attention to the weight, those might be off)

Hack Squat Machine Weight of loaded plates

90x8
180x6
270x3 (help on all 3)
180x8

Leg Press Weight of loaded plates

270x5
360x4
360x5 (help on 5th)

Barbell Squat

Alright this squat rack really sucks, they have the small plate stack in such a stupid location on the rack, this rack is not built for anyone going even parallel, I went a little bit below parallel and the plates hit the racked plates and the weight went down on the rack, threw it completely off balance. At first I was pissed the hell off because I didn't know what happened, and I thought I was going to have a really crappy squat workout because I failed 135 miserably.

135x5 (crash!)

Box Squat Squatted on Bench

135x8
185x8
225x6
245x7

I didn't pause as usual on box squats, I wanted to see if I could beat me PR of 245x8 on regular squats, but I didn't...I would be able to if I started with squats though. Felt like I had rep 8 and all of a sudden I couldn't go up so I did an eccentric good morning and set it down.

Glute-Ham Raise

BWx4
BWx6
BWx8
BWx6

Did these by having my legs where knees would be on a row/lat pull machine and pushed off a ball.

15 Minutes Treadmill Walk, 10/15 Incline @2.5mph
5 Minutes Flat Walk @3mph

XiLe Ultra · 03-06-2008, 09:20 PM

Chest/Triceps

Flat Barbell Bench

135x8
165x5
185x5 +1 forced, it was so close to going up again though, I think I might have literally been .1lbs of force off!
185x3 + 1 forced, same thing here
135x10 chest to middle partials

Incline Dumbbell Press Weight Per Dumbbell

60x8
70x6
45x10
45x10

Hammer Strength Incline Press Weight of Total Plates combined

140x5
140x8

I used to have an older kind at my school, this one is way harder, the positioning, the range of motion and I think the bars are heavier without plates.

Hammer Strength Decline Press

180x6
180x7
140x10

Incline Cable Flyes Weight Per Side

25x4
20x6

These are some tough cables!

Dumbbell Incline Flyes

45x3

DB Overhead Extension

60x8
60x8
70x8

Cable Rope Pushdown

42.5x10
42.5x10
42.5x10

Again, these are tough cables, it feels like around the same as 120-130 at my old gym.

**powerman2000** · 03-06-2008, 09:47 PM

Good workouts chief

XiLe Ultra · 03-06-2008, 09:54 PM

Thanks powerman

and LMAO @ your sig.

Not the lifts of course, those are some mad numbers!

Al Swearengen · 03-07-2008, 07:29 PM

Quote:

Originally Posted by powerman2000

Good workouts chief

excellent progress on the cut man! glad to see you at least got into another gym, that must really be a pain in the azz.

nice ride their Powerman, new wheels i would imagine?

XiLe Ultra · 03-08-2008, 12:43 AM

Quote:

Originally Posted by Al Swearengen

excellent progress on the cut man! glad to see you at least got into another gym, that must really be a pain in the azz.

Thanks Al, yea my old gym was nicer, but I can't get out of the damn contract, and the billing company I signed up at because they had a promotion going sucks!

Pullups

BW -20 x6
BWx4
BWx4

Nautilis Lat Pull

180x6 (alternating)
180x6
230x5

This wasn't a typical lat pulldown, the part you hold onto could spin into different grips, and it was kind of in the same position as a high row would be, I could really feel it in my lats, nice machine.

Dumbbell Rows

80x6
100x4
110x4 (only got 2 on left side though WTF)

Barbell Shrugs

225x8
275x8
315x6
225x15

Dumbbell Shrugs Weight Per Dumbbell

90x8
100x8
80x8
70x8

Hyperextension

BWx8
BW+45x8
BW+80x8
BW+45x10

Concentration Curl

30x8
30x8

Close-Grip Barbell Curl

50x12
60x8

Wide-Grip Barbell Curl

50x8
50x10

Cable Overhead Curl Weight Per Side

15x8
20x6

Bicep Curl Machine

95x7
80x7

XiLe Ultra · 03-09-2008, 01:02 AM

Seated DB Overhead Press

50x8
60x8
50x12
50x12
50x11

Hammer Strength Shoulder Press Weight of Plates combined

90x8
140x8
180x3
140x6

Lateral Raises

20x8
25x8
30x5
25x6 -> 20x6 -> 15x6 -> 15x6 -> 15x5

Dropset, then Rest-Pause at 15.

Cable Laterals

10x8
10x8
10x8
15x6

Damn tough cables...

Skipped grip because my forearms got sore from yesterday, I need to make some adjustments to my routine.

XiLe Ultra · 03-11-2008, 12:03 AM

Triceps/Calves Biceps were dead today

Close-Grip Bench Press

95x8
135x8
155x8
185x3
135x12

Wasn't quite as close-gripped as last week, but the bar at the gym's smooth surface is smaller than I'm used to, so I thought I should go a little wider, still felt it heavy in the triceps, and a little bit in the chest. Last week was very unbalanced because it was too close of a grip.

JM Press

95x5 (hovered over face)
95x8

Dips

BWx6
BWx7

Skullcrushers Behind Head

60x8
70x8
80x8

Seated Calf-Raise

45x12
90x8
90x8

Horizontal Calf Push Machine

250x8
290x8
330x8
370x6

XiLe Ultra · 03-11-2008, 05:10 PM

Legs

Leg Extension

135 or 140x8
180x8
225x8
285x10

Bench Squat Sat on bench, sat back and then came up

135x10
185x8
225x8
275x8 (HUGE PR)

Machine Hack Squat Weight of Plates added

90x8
180x8
180x8

Man these are tough...

Glute-Ham Raise Pushing off Ball

BWx6
BWx6
BWx8

Lying Hamstring Curls

140x3
110x8
110x8

Incline Situps

BWx8
BWx10
BWx12

Nautilis Nitro Ab Crunch

110x8
140x8
155x8
155x8

25 Minutes Cardio, Uphill treadmill walk for 20 minutes, 5 minute flat walk.

**bigDman** · 03-13-2008, 12:59 AM

nice squat!

XiLe Ultra · 03-13-2008, 06:16 PM

Thanks BigD

Chest and Grip

Flat Bench Press

135x8
165x5
185x4
205x1
135x8 (Illegal Wide Grip)

Incline DB Press Weight Per Dumbbell

70x6
70x6
60x8

Wide-Grip Dips Slightly leaning forward

BWx8
BWx8

Startrec Flye Machine

140x8
165x6
150x8

not sure if those were the correct numbers...

JM Press

95x5
95x8

My form still sucks on these.

Seated Dip Machine

94x8
144x8
164x6

Skullcrushers Behind Head

60x8
70x8
40x15

Barbell Static Holds Double-Overhand

225x 10 seconds
315x 10 seconds
365x could not budge...I am so pissed about this, I had these for 10 seconds easily just a month or so ago.
315x 8 seconds

Grippers

Generic Gripperx random amount of reps
CoC #1x3
CoC #1x3
CoC #1x3
Coc #1x2

Left hand I couldn't get to 3 on the last 2 sets, and couldn't make even 1 on the last one.

Again I am extremely pissed at this, because I was able to close the CoC #2 twice.

Still, I'm not going to start bulking or anything I'll keep cutting down.

XiLe Ultra · 03-14-2008, 10:59 PM

Back/Biceps

Deadlift

135x5
225x5
275x3
315x3
365x2
315x3

Pullups

BW-20x6
BWx3
BWx3

Free Motion Row Machine Alternating Arms

100x8
150x8
150x8

Barbell Shrugs

225x8
315x6
225x15

Standing Machine Shrug

205x8
295x8
385x3

PR's because I've never done these before

Seated Machine Shrug

205x8
205x8
205x8

Preacher Curl

40x8
60x8
60x8

Incline Dumbbell Curl

20x8
25x8
20x8

Hammer Curl

20x8
25x8
25x8

rest paused to get the 16th rep (8 on left).

<

02-16-2008, 07:44 AM	#271
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks Al! Barbell Overhead Press 95x8 115x6 135x6 135x7 (had to set it on the rack when attempting 8) 135x2 (about 1 minute rest and I got back it at and I was worn out) Lateral Raise Weight Per Dumbbell 20x8 25x8 30x8 20x8 4 Board Speed Press 30 second rest. 135x3 135x3 135x3 135x3 135x3 JM Press 95x8 95x8 95x5 hovering over face 95x5 first 2 or 3 hovering over face Skullcrushers Behind Head, Bar touching bench 60x8 70x8 80x8 I think it's a PR... Tate Press Weight Per Dumbbell 20x5 20x5 DB JM Floor Press Weight Per Dumbbell 20x8 30x5 30x3 (almost 4 but it got sloppy) 30x4 (4 was slightly sloppy but I'd count it this time.) DB Overhead Extensions 50x8 60x8 25 minutes treadmill cardio __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-02-2008, 08:45 AM	#272
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Deload week, and also my nice gym closed and I've now joined a crappy mainstream gym. Here are some progress pics, 9 weeks into my cut, 9 weeks remain. Dec. 27th, 234lbs vs Front (209lbs Friday), Back (208lbs today) The remote control was to prove the date of my picture was at least December 27th, part of a transformation contest. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-04-2008, 02:25 AM	#273
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Arms + Calves Close-Grip Bench Press + Concentration Curl 95x8 (warmup) 135x5+30x8 135x8+40x8 135x8+40x8 Working set 2 and 3 were done as explosively as possible, no cheating though. Dumbbell Overhead Extensions + Close-Grip Barbell Curls 70x5 + 70x5 80x8 + 70x8 80x8 + 70x8 Again, set 2 and 3 were as explosive as possible without cheating. Cable Pushdowns + Wide-Grip Barbell Curls 50x5 + 70x5 80x8 + 70x8 (explosive) Tricep Kickbacks + Overhead Cable Curls Weight Per Side 30x5 + 60x5 30x8 + 40x8 Seated Calf-Raise 45x8 90x8 135x8 -> 90x8 -> 45x8 Standing Calf-Raise Machine 40x8 75x8 135x8 105x8 105x8 105x8 90x8 75x8 Horizontal Calf Push Machine 190x8 230x8 270x8 310x8 20 Minute Treadmill Max Incline Walk @2.5mph 5 Minute Treadmill Flat Walk @3mph I was cynical when I first walked into this new gym and everything, but I may grow to like some things about it, these calf machines are pretty cool! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-04-2008, 05:44 PM	#274
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Leg Extension 40x8 90x12 105x12 140x12 (didn't really pay attention to the weight, those might be off) Hack Squat Machine Weight of loaded plates 90x8 180x6 270x3 (help on all 3) 180x8 Leg Press Weight of loaded plates 270x5 360x4 360x5 (help on 5th) Barbell Squat Alright this squat rack really sucks, they have the small plate stack in such a stupid location on the rack, this rack is not built for anyone going even parallel, I went a little bit below parallel and the plates hit the racked plates and the weight went down on the rack, threw it completely off balance. At first I was pissed the hell off because I didn't know what happened, and I thought I was going to have a really crappy squat workout because I failed 135 miserably. 135x5 (crash!) Box Squat Squatted on Bench 135x8 185x8 225x6 245x7 I didn't pause as usual on box squats, I wanted to see if I could beat me PR of 245x8 on regular squats, but I didn't...I would be able to if I started with squats though. Felt like I had rep 8 and all of a sudden I couldn't go up so I did an eccentric good morning and set it down. Glute-Ham Raise BWx4 BWx6 BWx8 BWx6 Did these by having my legs where knees would be on a row/lat pull machine and pushed off a ball. 15 Minutes Treadmill Walk, 10/15 Incline @2.5mph 5 Minutes Flat Walk @3mph __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-06-2008, 09:20 PM	#275
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Chest/Triceps Flat Barbell Bench 135x8 165x5 185x5 +1 forced, it was so close to going up again though, I think I might have literally been .1lbs of force off! 185x3 + 1 forced, same thing here 135x10 chest to middle partials Incline Dumbbell Press Weight Per Dumbbell 60x8 70x6 45x10 45x10 Hammer Strength Incline Press Weight of Total Plates combined 140x5 140x8 I used to have an older kind at my school, this one is way harder, the positioning, the range of motion and I think the bars are heavier without plates. Hammer Strength Decline Press 180x6 180x7 140x10 Incline Cable Flyes Weight Per Side 25x4 20x6 These are some tough cables! Dumbbell Incline Flyes 45x3 DB Overhead Extension 60x8 60x8 70x8 Cable Rope Pushdown 42.5x10 42.5x10 42.5x10 Again, these are tough cables, it feels like around the same as 120-130 at my old gym. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-06-2008, 09:47 PM	#276
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	Re: XiLe, from feeble to Ultra...6 months done, many remain... Good workouts chief __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-06-2008, 09:54 PM	#277
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks powerman and LMAO @ your sig. Not the lifts of course, those are some mad numbers! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-09-2008, 01:02 AM	#280
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Seated DB Overhead Press 50x8 60x8 50x12 50x12 50x11 Hammer Strength Shoulder Press Weight of Plates combined 90x8 140x8 180x3 140x6 Lateral Raises 20x8 25x8 30x5 25x6 -> 20x6 -> 15x6 -> 15x6 -> 15x5 Dropset, then Rest-Pause at 15. Cable Laterals 10x8 10x8 10x8 15x6 Damn tough cables... Skipped grip because my forearms got sore from yesterday, I need to make some adjustments to my routine. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-11-2008, 12:03 AM	#281
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Triceps/Calves Biceps were dead today Close-Grip Bench Press 95x8 135x8 155x8 185x3 135x12 Wasn't quite as close-gripped as last week, but the bar at the gym's smooth surface is smaller than I'm used to, so I thought I should go a little wider, still felt it heavy in the triceps, and a little bit in the chest. Last week was very unbalanced because it was too close of a grip. JM Press 95x5 (hovered over face) 95x8 Dips BWx6 BWx7 Skullcrushers Behind Head 60x8 70x8 80x8 Seated Calf-Raise 45x12 90x8 90x8 Horizontal Calf Push Machine 250x8 290x8 330x8 370x6 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-11-2008, 05:10 PM	#282
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Legs Leg Extension 135 or 140x8 180x8 225x8 285x10 Bench Squat Sat on bench, sat back and then came up 135x10 185x8 225x8 275x8 (HUGE PR) Machine Hack Squat Weight of Plates added 90x8 180x8 180x8 Man these are tough... Glute-Ham Raise Pushing off Ball BWx6 BWx6 BWx8 Lying Hamstring Curls 140x3 110x8 110x8 Incline Situps BWx8 BWx10 BWx12 Nautilis Nitro Ab Crunch 110x8 140x8 155x8 155x8 25 Minutes Cardio, Uphill treadmill walk for 20 minutes, 5 minute flat walk. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-13-2008, 06:16 PM	#284
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,403 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks BigD Chest and Grip Flat Bench Press 135x8 165x5 185x4 205x1 135x8 (Illegal Wide Grip) Incline DB Press Weight Per Dumbbell 70x6 70x6 60x8 Wide-Grip Dips Slightly leaning forward BWx8 BWx8 Startrec Flye Machine 140x8 165x6 150x8 not sure if those were the correct numbers... JM Press 95x5 95x8 My form still sucks on these. Seated Dip Machine 94x8 144x8 164x6 Skullcrushers Behind Head 60x8 70x8 40x15 Barbell Static Holds Double-Overhand 225x 10 seconds 315x 10 seconds 365x could not budge...I am so pissed about this, I had these for 10 seconds easily just a month or so ago. 315x 8 seconds Grippers Generic Gripperx random amount of reps CoC #1x3 CoC #1x3 CoC #1x3 Coc #1x2 Left hand I couldn't get to 3 on the last 2 sets, and couldn't make even 1 on the last one. Again I am extremely pissed at this, because I was able to close the CoC #2 twice. Still, I'm not going to start bulking or anything I'll keep cutting down. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)