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| IronMass Forums XiLe, from feeble to Ultra...6 months done, many remain... Workout Logs Discuss XiLe, from feeble to Ultra...6 months done, many remain... in the Bodybuilding Science forums; Back/Biceps Pullups BW-20x6 BWx6 BW+25x2 BWx3 Now with the 25lb plate I am still weighing less than when I started cutting, but did 1 less pullup, definately ... |
03-28-2008, 11:48 PM
| #301 |
| Pro Stature  Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183   |  Re: XiLe, from feeble to Ultra...6 months done, many remain... Back/Biceps Pullups BW-20x6 BWx6 BW+25x2 BWx3 Now with the 25lb plate I am still weighing less than when I started cutting, but did 1 less pullup, definately weaker, but it's a PR because I've never added that much weight and done a pullup. Deadlift 135x8 225x5 275x3 315x3 365x1 225x20 PR because I haven't done it before. That will be my HIIT for the day, that 20 rep set killed me more than I thought it would, I didn't manage to fully lockout the last rep. HS Iso-Lateral Pulldown 90x8 180x5 180x5 Machine Shrugs 205x8 295x8 385x8 385x5 295x8 -> 205x20 -> 115x20 Pinwheel Curls Weight per Dumbbell Reps per Side 30x8 40x8 Never done these before. Alternating DB Curls Weight per Dumbbell Reps per Side 40x8 40x5 Haven't done these since I could do 40x1 only on my right arm. Standing EZ bar Curl bar weight not included 50x5 50x6 Standing Cable Curl 50x8 65x5 57.5x6
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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03-29-2008, 08:27 PM
| #302 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Nautilis Overhead Press 90x8 180x8 230x5 180x8 90x15 Arnold Press Weight Per Dumbbell 40x6 40x6 40x8 Seated Hammer Front Raises Weight Per Dumbbell, Reps Per Side 20x8 30x8 40x3 Lateral Raises 20x8 25x8 30x6 20x8 Seated Calf-Raise 45x10 45x8 DC Style 45x6 DC Style DC = Dogcrapp, pausing at the top for 10 seconds, doing a 6 second negative, and pausing at the bottom for 10 seconds...it wasn't easy. Standing Calf-Raise 90x8 for 3 sets Horizontal Calf Push 190x10 250x8 310x8 Nautilis Nitro Crunch 110x8 140x8 155x8 170x8 Incline Sit-ups BWx10 for 3 sets Cable Woodchops 35x8 for 3 sets
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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03-31-2008, 07:02 AM
| #303 |
| New Member  Join Date: Aug 2007
Posts: 11
Recipes: 0 Rep Power: 0 | Re: XiLe, from feeble to Ultra...6 months done, many remain... 225x20....damn that must've hurt.
__________________ admin @ site that is blocked here  |
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03-31-2008, 02:55 PM
| #304 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... haha it was quite vomit inducing.
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-01-2008, 01:27 AM
| #305 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Dips Tricep Focus BWx8 BW+25x6 BW+45x4 BW+45x5 BW+25x5 BWx10 DB Overhead Extension + Concentration Curl Weight Per Arm on CC 60x8 + 30x8 80x6 + 40x6 Behind Head Skullcrushers + Standing EZ Bar Curls 70x8 + 70x5 80x8 + 80x4 90x10 + 90x4 I must have recovered some strength because this PR is huge. I felt so pumped and connected with my muscles today. Tricep Rope Pushdown + Reverse-Grip EZ Bar Curl 65x4 + 50x8 65x5 + 70x5 Hammer Curls + Tricep Kickbacks Weight per arm 30x8 + 30x6 30x10 + 30x6 I've never seen vascularity on my arm before as much as it was on this set! EZ Bar Preacher Curl Not including bar weight 50x5 50x4 HS Preacher Curl Machine 45x8 90x5 CoC #1 Right Hand 140x8 140x7 Left Hand 140x4 140x2 Double-Overhand Static Holds 225 x 10 seconds 275 x 10 seconds 4 Finger DOH Static Holds 225 x 10 seconds 225 x 10 seconds
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-01-2008, 06:49 PM
| #306 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Leg Extension 110x8 for 3 sets Bulagrian Squats DB Weight Combined, Reps Per Leg BWx10 BW+80x5 BW+80x8 Never done these before. Leg Press 298x8 388x8 478x8 Clean and Jerk 135x1 135x1 135x1 Oh man my form is horrid, plus it's not the kind of gym to be doing these, so I had to be careful. I kept slamming my chest when I landed the clean, and the last set I didn't jerk it properly, so I just pressed it. Glute-Ham Raise Pushed off ball BWx5 BWx5 BWX5 I feel I'm somewhat close to doing a single full GHR. I'm using the leg supporting part of a row machine to do these, instead of having my knees under, I have my heels back there. Seated Calf-Raise 45x8 90x8 90x8 90x8 Hammer Strength Crunch 70x5 70x8 80x8 Bench Ab Crunch 10x8 30x8 30x8
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-03-2008, 06:51 PM
| #307 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Flat DB Press Weight Per Dumbbell 40x8 70x6 80x5 90x3 Almost 4, I would have had it if I didn't feel like crap today! Decline Press 135x8 185x4 205x1 225x1 Slowest Rep ever! I'll start with decline next week and hopefully I'll feel better. Incline DB Press 60x8 50x8 45x10 Last rep was paused for 20 seconds in stretched close-flye position DB Overhead Extension 70x10 80x8 50x12 Behind-Head Skullcrushers 70x10 80x8 40x20 I actually I'm not sure whether I did 70x10 on both or just one of these, I suppose it doesn't matter because it isn't close to a PR. I was done, didn't feel so great today, I must have reached the gym nearly 2 hours after my meal, so I was hungry when I got there
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-04-2008, 10:43 PM
| #308 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Pullups BW-20x5 BWx7 BW+25x3 (3rd one didn't quite make it) BWx1 (Wide-Grip) -> BWx3 DB Rows Reps Per Side 100x4 100x5 These felt way harder than they should Machine Shrugs 115x10 205x8 295x8 385x8 385x8 205x12 Hyperextensions BWx10 BW+45x8 BW+45x15 Did this in place of deadlifts, my glutes were too sore from Bulgarian Squats to deadlift today. EZ Bar Standing Curl 60x5 70x6 80x5 90x2 Hammer Curls Weight per dumbbell, reps per side 30x8 40x4 Pinwheel Curls Weight per dumbbell, reps per side 30x8 40x4 30x8 Barbell Preacher Curl Bar Weight not Included 20x8 50x2 Some weird bicep machine curl 90x8 moved because it was weird Nautilis Nitro Bicep Curl 60x8 110x8 95x8
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-05-2008, 09:56 PM
| #309 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Seated DB Press Weight Per Dumbbell 40x8 50x8 60x8 Nautilis Overhead Press 90x8 180x8 230x8 270x3 Seated Hammer Front Raises Weight Per Dumbbell, Reps Per Side 20x8 30x8 30x10 Lateral Raises Weight Per Dumbbell 20x8 30x6 30x8 20x12 Slight Incline Ab Crunch BWx10 BW+45x8 BW+90x8 HIIT Treadmill Sprints 2 Mins @ 2.5mph 1 Min @ 10mph 2 Mins @ 2.5mph 1 Min @ 10mph 2 Mins @ 2.5mph 1 Min @ 11.5mph 2 Mins @ 2.5mph 30 Seconds @ 7mph 1 Min @ 3mph 30 Seconds @ 7mph 1 Min @ 3mph 30 Seconds @ 7mph 1 Min @ 3mph 30 Seconds @ 7mph 1 Minute @ 2.5mph The muscles connecting from the foot to shins were destroyed after 11.5mph, I need to get used to HIIT if I plan on speeding up.
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-07-2008, 12:26 AM
| #310 | |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,651
Recipes: 0 Rep Power: 186   | Re: XiLe, from feeble to Ultra...6 months done, many remain... you stay hitting PRs keep up the good work
__________________ COME CHECK OUT MY JOURNAL  Quote:
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04-07-2008, 12:29 AM
| #311 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... PR's are going to be tough now, I'll be doing HIIT and cutting for my final 4 1/2 weeks.
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-08-2008, 12:42 AM
| #312 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Arms Went moderately light and went to failure a lot, the reason I did this is because I wanted as much of a pump as possible, more blood flow so I can get the vascularity I want in the next 4 weeks of my cut. 2 weeks ago I saw minor traces of the bicep veins, last week I saw them while doing hammer curls, but they disappeared the moment I put the dumbbell down. Today they were out during the workout and for a little while after the set. Dips Tricep Focus BWx8 BW+25x9 BWx12 Skullcrushers + Standing Barbell Curl 60x12 + 60x12 70x12 + 70x10 70x12 + 70x9 DB Overhead Extension + Concentration Curl Weight Per DB and Reps per side on Curl 60x12 + 30x8 70x10 + 20x10 70x10 + 20x10 Cable Pushdown + Standing Cable Curl 50x12 + 50x10 65x10 + 50x9 65x10 + 50x5 (long pause at top) Hammer Curls + Tricep Kickbacks Weight per db on Hammer Curls 25x10 + 25x10 25x10 + 25x10 25x10 + 25x10 Cable Overhead Curls + One-Arm Reverse Pushdowns Weight Per Side on Curls 20x10 + 20x6 20x10 + 20x8 20x10 + 20x8 HS Preacher Curl 45x10 70x7 45x6 Each rep on the final set was really 1 1/2 reps, I curled it half way up went back down and did a full curl and counted that as 1 rep. DB Standing Curl Weight Per Dumbbell and Reps per arm 30x4 failed the 4th rep on my left hand  I was destroyed, I was going to failure on most of these and my pump when I got home were 15.7 on right arm and 15.9 on left...it definately died down a lot since the gym though.
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-08-2008, 06:32 PM
| #313 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Parallel Box Squats 135x8 185x8 225x8 275x2 Hack Squat Weight of Plates 90x8 180x8 180x8 Kneeling Leg Curl 10x8 per leg 30x8 per leg 30x8 per leg Seated Calf-Raise 45x8 45x10 90x8 90x8 115x8 Standing Calf-Raise 105x8 105x8 105x8 120x8 Horizontal Calf Push 250x8 310x8 210x15
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-10-2008, 06:49 PM
| #314 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Chest/Triceps Flat Dumbbell Press Weight Per Dumbbell 60x6 70x6 80x8 Incline Dumbbell Press 60x8 70x6 70x8 30x15 wooo ultra PR!  Dips Chest Focus BWx6 BW+25x3 (felt some pain on this set) BWx8 BWx8 Damn, a lot different than starting with dips. Nautilis Nitro Incline Press 185x5 200x3 140x8 Seated DB Overhead Extension 70x8 75x8 75x8 Floor Skullcrushers Behind Head Bar Weight not Included 50x5 50x5 50x4 Cable V-Bar Pushdown 57.5x8 57.5x8 57.5x10 11 Minute HIIT Treadmill 2 min @ 2.5mph 1 min @ 8mph 2 min @ 3mph 1 min @ 8mph 2 min @ 3mph 1 min @ 9mph 2 min @ different walking speeds.
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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04-11-2008, 11:20 PM
| #315 |
| Pro Stature Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,374
Recipes: 0 Rep Power: 183 | Re: XiLe, from feeble to Ultra...6 months done, many remain... Back/Biceps Deadlift 135x8 185x5 225x5 275x4 315x4 365x1 365x1 315x2 (conventional) 225x12 The set with the conventional deadlift felt very awkward because I haven't done it in forever, and I bumped into my knees, and I also felt I was using too much back and not enough legs, I'll stick with sumo. Well my deads have gone down too, since I attempted 365x2 but only got it up about halfway. Next week I'll just do high reps, they can be my cardio for back day. Pullups BWx4 BWx5 BWx3 (held for 5 seconds on top) Shrug Machine 165x8 205x10 295x8 385x8 295x8 Dumbbell Rows 80x8 for 3 sets Standing EZ Bar Curl 70x8 80x6 Wide-Grip EZ Bar Curl + Close-Grip EZ Bar Curl 40x8 + 40x8 50x8 + 50x8 Hammer Curls Weight Per Dumbbell Reps Per Side 30x8 30x8 HS Preacher Curl 45x8 70x8 90x5 -> 70x5 -> 45x8 Standing Cable Curl 30x8 35x8 42.5x8 50x5 -> 30x8 -> 30x8 -> 20x8 -> 20x8 -> 20x10 -> 20x12 -> 20x12 Red Arrows = Dropset Blue Arrow = Rest-Pause
__________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N) |
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