XiLe, from feeble to Ultra...6 months done, many remain... - Page 12

XiLe Ultra · 05-03-2008, 09:36 PM

DB Overhead Press

40x8
60x8
70x5 (1st and 5th assisted, so 3 reps)
50x10

Smith Machine Shoulder Press

'135'x6
'135'x6
'135'x6
'95'x8 (2 second pauses at bottom, final rep 5 second pause)

Lateral Raises Weight Per Dumbbell

25x8
25x8
30x5 -> 20x8 -> 15x8 -> 10x8

Seated Hammer Front Raises Weight Per Dumbbell

25x8
30x8
20x12

Rear Delt Flyes

120x8
135x7
120x8

Grippers

Right Hand

50x10
140x6
140x6
140x10

Left Hand

50x10
140x3
140x3
140x3

Barbell DOH Static Holds

225 x 10 seconds
275 x 10 seconds
315 x 5 seconds
225 x 5 seconds (4 finger)
225 x 5 seconds (4 finger)

**bigDman** · 05-03-2008, 11:24 PM

what kind of grippers?>

XiLe Ultra · 05-04-2008, 12:28 AM

Whoops, CoC #1 was the 140, some generic 50lb gripper, I have the #2 and #2.5, I was able to close the #2 twice before I lost weight, working on getting it back now!

XiLe Ultra · 05-06-2008, 01:24 AM

Alright, starting the powerbuilding routine I made.

Feeling nice and energetic! The pain in my glutes/hips is slowly coming off, I would have done platform/short plate deads, but I'm going to wait until it is all healed before I do that.

Max Effort Lower/Traps/Calves

Deadlift

135x3
225x3
275x3
315x3
365x1
385x1
365x1
365x1

Box Squat Below Parallel

135x3
185x3
225x3

Hyperextensions

BWx8
BW+45x8
BW+45x8
BW+100x8

Barbell Shrugs

135x8
225x8
315x8 ROM felt short on the last 2 or 3.
275x8

Standing Machine Shrugs

205x8
295x8
385x8
295x8

Standing Calf-Raise

105x8
105x8
105x8
105x8 15 second eccentric on last rep

Horizontal Calf Push

250x8
290x8
310x8
350x8

405 on deads next week!

XiLe Ultra · 05-06-2008, 07:31 PM

Maximum Effort Chest/Lats/Arms

Incline Bench Press 1 Second Pauses

135x3
135x3
155x3
165x3
185x1
195x1
185x1 2 Second Pause
190x1 2 Second Pause

So I hit bodyweight on Incline!

Flat DB Bench Press

80x3
90x3
80x3 1 second pause, 2 second pause, 3 second pause

Pullups

BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2

Close-Grip Bench Press + Concentration Curl Weight Per Dumbbell for Concentration Curls

165x5 + 40x5
135x8 + 35x8 explosive on both
135x8 + 35x8 Eccentric Only

Gripped way closer than usual, about 8 inches hence the PR.

DB Overhead Extension + Wide-Grip EZ Bar Curl

80x6 + 70x5
80x8 + 70x8 Explosive (or at least attempted to be)

Cable Pushdown + Close-Grip EZ Bar Curl

72.5x6 + 80x5
72.5x8 + 80x8 Explosive, couldn't be explosive enough on the curls though

Tricep Kickback + Cable Overhead Curls Weight Per Arm

35x5 + 30x6
35x8 + 20x10

CoC #1

Right Hand

140x5
140x8

Left Hand

140x3
140x2

Barbell DOH Static Holds

225 x 10 seconds
275 x 10 seconds

Felt alright today, I was surprised with the PR's!

**davtown** · 05-08-2008, 04:39 AM

Quote:

Originally Posted by XiLe Ultra

Maximum Effort Chest/Lats/Arms

Incline Bench Press 1 Second Pauses

135x3
135x3
155x3
165x3
185x1
195x1
185x1 2 Second Pause
190x1 2 Second Pause

So I hit bodyweight on Incline!

that's a great milestone... especially with a pause at the bottom

XiLe Ultra · 05-08-2008, 05:01 AM

Thanks davtown, I'm right around 197-198 because of water retention with creatine and re-introducing carbs, but I don't think 200 would be a problem at all for me.

XiLe Ultra · 05-08-2008, 06:40 PM

Bench Press Speed Reps, 30 second rest, some paused

115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3

Dips 30-60 second rest

BWx8
BWx8
BWx8

Decline Pushups Targetting Upper Chest, some may call it incline

BWx15
BWx15

Again, short rest time, I flew through these first 3 workouts, and those pushups got really hard after 10 reps.

DB Overhead Press

50x8
60x4
50x8
50x8

Seated Hammer Front Raises Weight and Reps per arm

20x8
30x8
30x12

Lateral Raises

20x8
30x8
25x8

Close-Grip Bench Press + Concentration Curls

135x5(+1) + 30x8
95x12 + 30x12

DB Overhead Extension + Wide-Grip EZ Bar Curl

60x8 + 60x8
60x12 + 60x10

Cable Pushdown + Close-Grip EZ Bar Curl

65x8 + 70x8
65x8 + 70x8

Ah crap, I just remembered...I forgot to do overhead curls and kickbacks...

XiLe Ultra · 05-09-2008, 09:47 PM

Box Squat Explosive Concentric & Deeper than Ever

135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

Hyperextensions

BWx15
BWx20
BWx20

DB Rows Weight and Reps Per Side

80x5
90x5
100x5
110x5
90x5

Pulling out the good old 5x5!

Seated External Rotation

10x10
10x10
10x10
10x10

Lying internal Rotation

10x10
10x10
10x10

All rotator cuff work slow and controlled. Gettin the jacked Teres Minor n sh1t son

Skipped on Hamstrings and Calves today, they're still destroyed from monday!

**bigDman** · 05-10-2008, 01:48 AM

impressive work keep it up

XiLe Ultra · 05-10-2008, 04:05 AM

Thanks BigD!

mivi320 · 05-10-2008, 07:49 PM

DB Rows looking strong and solid. Keep it up!

XiLe Ultra · 05-10-2008, 09:52 PM

Thanks mike

Grip/Abs

CoC Grippers

Right Hand

50x15 (not a CoC)
140x12
195x0 (CoC #2, failed to close)
140x5 (Paused on close)

Left Hand

50x15
140x6
195x0
140x2 (Paused)

Barbell DOH Static Holds

225 x 10 seconds
275 x 10 seconds
315 x 10 seconds
225 x 10 seconds (4 finger)

Looks like some strength is coming back, but I'm not quite where I was at, still need to get to CoC #2 for 2 reps, and Static Holds to 365 x 10 seconds. I need to oil my CoC #2, it is getting squeeky.

Ironmind Expand Bands

White Band

Thumb + Index x 8
All fingers x 8

Green Band

Thumb + Index x 8
All fingers x 8

Wrist Roller

10x1
10x2 (reversed direction on 2nd rep)

Ultra long ROM, that thing took forever to roll...

V-Ups

BWx12
BWx12
BWx15

HS Crunch

50x12
70x12
90x8

Kneeling Rope Crunch

35x8
50x8
50x10

**bigDman** · 05-10-2008, 10:03 PM

how lon g do your workouts take you

XiLe Ultra · 05-10-2008, 10:12 PM

This last one wasn't very long at all...probably 45 mins

But my usual high volume days are around 1 1/2 -2 hours.

XiLe Ultra · 05-13-2008, 12:56 AM

Maximum Effort Deadlifts

225x3
275x3

05-03-2008, 09:36 PM	#331
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... DB Overhead Press 40x8 60x8 70x5 (1st and 5th assisted, so 3 reps) 50x10 Smith Machine Shoulder Press '135'x6 '135'x6 '135'x6 '95'x8 (2 second pauses at bottom, final rep 5 second pause) Lateral Raises Weight Per Dumbbell 25x8 25x8 30x5 -> 20x8 -> 15x8 -> 10x8 Seated Hammer Front Raises Weight Per Dumbbell 25x8 30x8 20x12 Rear Delt Flyes 120x8 135x7 120x8 Grippers Right Hand 50x10 140x6 140x6 140x10 Left Hand 50x10 140x3 140x3 140x3 Barbell DOH Static Holds 225 x 10 seconds 275 x 10 seconds 315 x 5 seconds 225 x 5 seconds (4 finger) 225 x 5 seconds (4 finger) __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-03-2008, 11:24 PM	#332
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... what kind of grippers?> __________________ COME CHECK OUT MY JOURNAL

05-04-2008, 12:28 AM	#333
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Whoops, CoC #1 was the 140, some generic 50lb gripper, I have the #2 and #2.5, I was able to close the #2 twice before I lost weight, working on getting it back now! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-06-2008, 01:24 AM	#334
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Alright, starting the powerbuilding routine I made. Feeling nice and energetic! The pain in my glutes/hips is slowly coming off, I would have done platform/short plate deads, but I'm going to wait until it is all healed before I do that. Max Effort Lower/Traps/Calves Deadlift 135x3 225x3 275x3 315x3 365x1 385x1 365x1 365x1 Box Squat Below Parallel 135x3 185x3 225x3 Hyperextensions BWx8 BW+45x8 BW+45x8 BW+100x8 Barbell Shrugs 135x8 225x8 315x8 ROM felt short on the last 2 or 3. 275x8 Standing Machine Shrugs 205x8 295x8 385x8 295x8 Standing Calf-Raise 105x8 105x8 105x8 105x8 15 second eccentric on last rep Horizontal Calf Push 250x8 290x8 310x8 350x8 405 on deads next week! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-06-2008, 07:31 PM	#335
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Maximum Effort Chest/Lats/Arms Incline Bench Press 1 Second Pauses 135x3 135x3 155x3 165x3 185x1 195x1 185x1 2 Second Pause 190x1 2 Second Pause So I hit bodyweight on Incline! Flat DB Bench Press 80x3 90x3 80x3 1 second pause, 2 second pause, 3 second pause Pullups BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 Close-Grip Bench Press + Concentration Curl Weight Per Dumbbell for Concentration Curls 165x5 + 40x5 135x8 + 35x8 explosive on both 135x8 + 35x8 Eccentric Only Gripped way closer than usual, about 8 inches hence the PR. DB Overhead Extension + Wide-Grip EZ Bar Curl 80x6 + 70x5 80x8 + 70x8 Explosive (or at least attempted to be) Cable Pushdown + Close-Grip EZ Bar Curl 72.5x6 + 80x5 72.5x8 + 80x8 Explosive, couldn't be explosive enough on the curls though Tricep Kickback + Cable Overhead Curls Weight Per Arm 35x5 + 30x6 35x8 + 20x10 CoC #1 Right Hand 140x5 140x8 Left Hand 140x3 140x2 Barbell DOH Static Holds 225 x 10 seconds 275 x 10 seconds Felt alright today, I was surprised with the PR's! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-08-2008, 05:01 AM	#337
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks davtown, I'm right around 197-198 because of water retention with creatine and re-introducing carbs, but I don't think 200 would be a problem at all for me. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-08-2008, 06:40 PM	#338
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Bench Press Speed Reps, 30 second rest, some paused 115x3 115x3 115x3 115x3 115x3 115x3 115x3 115x3 Dips 30-60 second rest BWx8 BWx8 BWx8 Decline Pushups Targetting Upper Chest, some may call it incline BWx15 BWx15 Again, short rest time, I flew through these first 3 workouts, and those pushups got really hard after 10 reps. DB Overhead Press 50x8 60x4 50x8 50x8 Seated Hammer Front Raises Weight and Reps per arm 20x8 30x8 30x12 Lateral Raises 20x8 30x8 25x8 Close-Grip Bench Press + Concentration Curls 135x5(+1) + 30x8 95x12 + 30x12 DB Overhead Extension + Wide-Grip EZ Bar Curl 60x8 + 60x8 60x12 + 60x10 Cable Pushdown + Close-Grip EZ Bar Curl 65x8 + 70x8 65x8 + 70x8 Ah crap, I just remembered...I forgot to do overhead curls and kickbacks... __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-09-2008, 09:47 PM	#339
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Box Squat Explosive Concentric & Deeper than Ever 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 Hyperextensions BWx15 BWx20 BWx20 DB Rows Weight and Reps Per Side 80x5 90x5 100x5 110x5 90x5 Pulling out the good old 5x5! Seated External Rotation 10x10 10x10 10x10 10x10 Lying internal Rotation 10x10 10x10 10x10 All rotator cuff work slow and controlled. Gettin the jacked Teres Minor n sh1t son Skipped on Hamstrings and Calves today, they're still destroyed from monday! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-10-2008, 01:48 AM	#340
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... impressive work keep it up __________________ COME CHECK OUT MY JOURNAL

05-10-2008, 04:05 AM	#341
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks BigD! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-10-2008, 07:49 PM	#342
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 88 Recipes: 0 Rep Power: 9	Re: XiLe, from feeble to Ultra...6 months done, many remain... DB Rows looking strong and solid. Keep it up! __________________ "Bodybuilding is a martathon, not a sprint."

05-10-2008, 09:52 PM	#343
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks mike Grip/Abs CoC Grippers Right Hand 50x15 (not a CoC) 140x12 195x0 (CoC #2, failed to close) 140x5 (Paused on close) Left Hand 50x15 140x6 195x0 140x2 (Paused) Barbell DOH Static Holds 225 x 10 seconds 275 x 10 seconds 315 x 10 seconds 225 x 10 seconds (4 finger) Looks like some strength is coming back, but I'm not quite where I was at, still need to get to CoC #2 for 2 reps, and Static Holds to 365 x 10 seconds. I need to oil my CoC #2, it is getting squeeky. Ironmind Expand Bands White Band Thumb + Index x 8 All fingers x 8 Green Band Thumb + Index x 8 All fingers x 8 Wrist Roller 10x1 10x2 (reversed direction on 2nd rep) Ultra long ROM, that thing took forever to roll... V-Ups BWx12 BWx12 BWx15 HS Crunch 50x12 70x12 90x8 Kneeling Rope Crunch 35x8 50x8 50x10 __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-10-2008, 10:03 PM	#344
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... how lon g do your workouts take you __________________ COME CHECK OUT MY JOURNAL

05-10-2008, 10:12 PM	#345
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... This last one wasn't very long at all...probably 45 mins But my usual high volume days are around 1 1/2 -2 hours. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-13-2008, 12:56 AM	#346
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Maximum Effort Deadlifts 225x3 275x3