XiLe, from feeble to Ultra...6 months done, many remain... - Page 2

IKermit · 07-04-2007, 06:36 AM

strong overhead pressing! it looks like the shoulders/tris are strong. if i were you, i think i'd quit the flat bench for a bit and focus on incline bar/incline db/decline bar for a bit. i think that should bring up the chest and when you switch back to flat, you might surprise yourself.

XiLe Ultra · 07-04-2007, 07:24 AM

Quote:

Originally Posted by IKermit

strong overhead pressing! it looks like the shoulders/tris are strong. if i were you, i think i'd quit the flat bench for a bit and focus on incline bar/incline db/decline bar for a bit. i think that should bring up the chest and when you switch back to flat, you might surprise yourself.

That's what I did man, 4 weeks of Incline to start, and different things after but no bench, but I'm going to go longer next time.

XiLe Ultra · 07-04-2007, 07:29 AM

Quote:

Originally Posted by DarkFalcon

Nice gif lift's bro! :clapping:

Thank you chief!

XiLe Ultra · 07-04-2007, 10:14 PM

Alright here is the plan, tell me what you think...

Doing another chest day this Sunday
I will superset Incline and Decline Press, then do Incline Presses and then Incline Flyes
Then again Next thursday, this time I'm going to be doing the flat bench for the very last time in a long time.

The week after I will take off chest day but work everything else, the reason is because a few weeks ago I only had the oppurtunity to do chest day.

Then after that while I am on my major Game Over diet, I won't be able to gain any strength but I will stick to doing everything but flat bench, I'll do flat dumbbells and flyes every now and then, but mostly stick to incline/decline..

I am debating whether I should cut until November, then take pics it will be my official 1 year, so I can SEA the transformation.

Or whether I should cut so that I am not so fat anymore lol, and then gain my strength, so I can FEEL my transformation and go for the strength increase.

It will either be 2 1/2 months of cutting or 3 1/2, 3 1/2 would look much nicer but 2 1/2 would be more fun and I can finally get that 225 down that has been bothering me for so long.

Also when I get into the next bulk I'll continue avoiding flat bench for 2 weeks, then get into it again, I don't know if staying off it will do me any good while cutting...should I even bother not doing it while cutting? Or maybe I should go a month of bulking without it as well.

XiLe Ultra · 07-05-2007, 11:00 PM

Shoulders + Arms

Military Press

95x8
135x6
140x5

DB Military

60x5
60x5
65x4

That's all I did for shoulders, I'm going to get off the BB Military for a while.

Arms, week 2: light day

Preacher Curls + Skullcrushers

60x8 + 60x10
60x10 + 60x12
60x8 + 60x8 (slow)

Incline DB Curls + BB Overhead Extension

20x10 + 60x10
20x10 + 60x12 (forgot to do 12 on curls hehe)

Hammer Curls + One Arm Reverse Cable Pushdowns

25x10 + 50x10
25x12 + 50x12

XiLe Ultra · 07-06-2007, 08:35 PM

Back day

Deadlift

135x8
225x5
275x3
315x2 (second one was pretty crappy)

Bent-Over Rows

135x8
155x8
175x6

Shrugs

Felt weak...
135x8
225x6
315x3 -> 225x5 -> 135x8 (225 and 135 with pauses)

Lat Pulldown

140x8
150x6
150x6

Abs

Superset with Hanging Crunches and Bench reverse crunches

3x8 + 3x8

XiLe Ultra · 07-21-2007, 09:35 AM

It's been a little while, I haven't updated but I have been working out!

Here is a brief overview, because I don't remember it all...

Chest day

Flat Bench for the last time for maybe 3-4 months.

135x5
155x5
165x5
175x5
185x3

Dumbbell Presses, I forgot what I did but I believe it was 80x4 on the last set.

Dumbbell Flyes ended with 55x5. (a little closer than what I sea most people doing, more comfortable and I don't feel like I am going to lose my shoulders and elbows.)

Arm routine after...(the week 1 of last time, same weights, heavy day)

Leg Day

Squat

135x8
185x8
225x8
245x5

My first good squat day!

Leg press

180x8
270x8
320x8 (I think..)

Then Hamstring machine, calf machine, and db calf raises

Shoulders

Military Press (also for the last time for a long time...)

95x8
135x6
145x4

Dumbbell overhead press

50x8
60x5
70x2 (PR, I failed 70's last time I attempted which was 3-4 weeks earlier)

3 sets of lateral raises, then dropset on set 3
same with front raises...
got up to 30 on lateral but my form got crappy after 4-5 reps.

Light arm day, week 2's routine

Back

DL

135x8
225x6
275x6
(number might be innacurate because I wasn't counting I was lifting it over and over to show someone how to do it.)

BB Rows

135x8x2
135x10

shrugs
225x8
315x6
(ran out of energy lol)

Now weakened...

Lat Pulldown
140x8
150x6
160x6

Now weakened badly...

DB Rows

65x8x2
(it was hard as hell, and if you look before I lift much heavier on this)

Hanging Reverse Crunch

x8x2
x8x1 supersetted with lying reverse crunch x8

XiLe Ultra · 07-25-2007, 12:42 PM

Saturday (last workout I did before falling sick...and I'm going to take this week off and then take chest off next week as well.)

This was a good chest day too, I think at least.

Decline Press

135x8
185x5
225x1+1 (whole workout was a huge jump but I wanted to have energy and do 225)

Incline Press

135x8
155x5
165x5 (PR enough getting 165x5 instead of 4, plus it was after doing decline heavier than ever)

Incline DB Press

50x8
60x8
70x5 (I am pretty certain about this set, but the 2 previous sets may be off on reps and/or weight, for some reason I can't recall)

Pullovers

70x8
90x5

Skullcrushers + Close-Grip BP

100x3 + 100x6 (A little too much for skullcrushers)
80x8 + 80x8

DB Overhead Extension + Kickbacks

60x8 + 35x5
70x5 + 35x5

Now the day after the workout I wasn't sick, but Monday I caught a fever, lost about 4-5lbs by yesterday and I am just going to rest up and I'll find out how catabolic I became, BUT I did eat a lot and my right upper chest, near the sternum, was always tiny as hell, easily noticeably smaller than my left, but after the last 2 chest workouts I physically felt a difference in the size of it. It's barely smaller than my left now which is good news.

Anyway, I will be transitioning slowly into the Game Over cut diet by Scivation, as I get food and a weight measurer for food, and during the rest, then my routine will go through a big change, and I will shed this disgusting layer of fat I put on.

IKermit · 07-26-2007, 07:31 AM

nice numbers on the pressing. hope you're feeling better soon.

XiLe Ultra · 07-26-2007, 10:14 PM

Quote:

Originally Posted by IKermit

nice numbers on the pressing. hope you're feeling better soon.

Thanks man, I don't have a fever anymore but this headache is killing me and my nose is running like niagra falls, and I'm coughing like a 12 gauge double barrel shotgun on berserk mode...(yes exaggeration)

XiLe Ultra · 07-27-2007, 08:12 AM

I recieved my Ironmind CoC #1 about 2 weeks ago, and I could max it once on my right hand and not even once on my left. Now I can do about 10 on my right, but I'm not sure if I touched every single one, and I can max it on my right...This thing is cool as hell I can't stop using it, actually I probably overtrain because I use it so much.

Here is one rep, with a full close with it..Once I can rep it smoothly to about 15 or so I'll post a full video.

Damn it doesn't look like it is touching...but it is, I could feel the grind.

XiLe Ultra · 07-27-2007, 08:16 AM

Now I think you can tell, you can also clearly see it is a 1 now, I almost ordered the trainer but since I worked forearms anyway I was pretty sure I could do the 1.

I worked with forced reps for a few days until I could do it normally for reps on my right hand.

XiLe Ultra · 08-01-2007, 04:14 AM

Shot with GZ-MG130 at 2007-07-31

Shot with GZ-MG130 at 2007-07-31

Alright here are my crappy bulk pics...I'll post new ones in 2 months.

RaveNStorM · 08-02-2007, 04:09 PM

XiL3 kicks ass.

:mango::mango::mango::mango:

XiLe Ultra · 08-07-2007, 06:57 PM

Alright guys, I was taking off from lifting 2 weeks ago, I had a crappy lifting week last week, but now I feel better and I'll post my lifts again.

Decided to replace Military Press with Hang Clean and Jerks while cutting. I figure I can actually improve on these even while cutting, and I also added snatches in...but my form isn't good on either, I'm still a beginner on this.

Hang Clean + Jerk
10kg bumpers.

89x8
89x8
109x6

Dumbbell Military Press

30x10
50x8
60x8

Snatches (form is pretty crappy)

89x3
89x3

Lateral Raises

20x10x3

30 mins elliptical

Maintained 135 heart rate for most of the time, went as high as 150 and as low as 120.
Level 1 Warmup
Level 8 about 38-40 rpm to maintain heart rate.
Level 12 about 30 rpm to maintain heart rate

07-04-2007, 06:36 AM	#31
IKermit Amateur Join Date: May 2007 Posts: 82 Recipes: 0 Rep Power: 25	Re: XiLe, from feeble to Ultra...6 months done, many remain... strong overhead pressing! it looks like the shoulders/tris are strong. if i were you, i think i'd quit the flat bench for a bit and focus on incline bar/incline db/decline bar for a bit. i think that should bring up the chest and when you switch back to flat, you might surprise yourself.

07-04-2007, 10:14 PM	#34
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Alright here is the plan, tell me what you think... Doing another chest day this Sunday I will superset Incline and Decline Press, then do Incline Presses and then Incline Flyes Then again Next thursday, this time I'm going to be doing the flat bench for the very last time in a long time. The week after I will take off chest day but work everything else, the reason is because a few weeks ago I only had the oppurtunity to do chest day. Then after that while I am on my major Game Over diet, I won't be able to gain any strength but I will stick to doing everything but flat bench, I'll do flat dumbbells and flyes every now and then, but mostly stick to incline/decline.. I am debating whether I should cut until November, then take pics it will be my official 1 year, so I can SEA the transformation. Or whether I should cut so that I am not so fat anymore lol, and then gain my strength, so I can FEEL my transformation and go for the strength increase. It will either be 2 1/2 months of cutting or 3 1/2, 3 1/2 would look much nicer but 2 1/2 would be more fun and I can finally get that 225 down that has been bothering me for so long. Also when I get into the next bulk I'll continue avoiding flat bench for 2 weeks, then get into it again, I don't know if staying off it will do me any good while cutting...should I even bother not doing it while cutting? Or maybe I should go a month of bulking without it as well. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

07-05-2007, 11:00 PM	#35
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Shoulders + Arms Military Press 95x8 135x6 140x5 DB Military 60x5 60x5 65x4 That's all I did for shoulders, I'm going to get off the BB Military for a while. Arms, week 2: light day Preacher Curls + Skullcrushers 60x8 + 60x10 60x10 + 60x12 60x8 + 60x8 (slow) Incline DB Curls + BB Overhead Extension 20x10 + 60x10 20x10 + 60x12 (forgot to do 12 on curls hehe) Hammer Curls + One Arm Reverse Cable Pushdowns 25x10 + 50x10 25x12 + 50x12 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

07-06-2007, 08:35 PM	#36
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Back day Deadlift 135x8 225x5 275x3 315x2 (second one was pretty crappy) Bent-Over Rows 135x8 155x8 175x6 Shrugs Felt weak... 135x8 225x6 315x3 -> 225x5 -> 135x8 (225 and 135 with pauses) Lat Pulldown 140x8 150x6 150x6 Abs Superset with Hanging Crunches and Bench reverse crunches 3x8 + 3x8 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

07-21-2007, 09:35 AM	#37
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... It's been a little while, I haven't updated but I have been working out! Here is a brief overview, because I don't remember it all... Chest day Flat Bench for the last time for maybe 3-4 months. 135x5 155x5 165x5 175x5 185x3 Dumbbell Presses, I forgot what I did but I believe it was 80x4 on the last set. Dumbbell Flyes ended with 55x5. (a little closer than what I sea most people doing, more comfortable and I don't feel like I am going to lose my shoulders and elbows.) Arm routine after...(the week 1 of last time, same weights, heavy day) Leg Day Squat 135x8 185x8 225x8 245x5 My first good squat day! Leg press 180x8 270x8 320x8 (I think..) Then Hamstring machine, calf machine, and db calf raises Shoulders Military Press (also for the last time for a long time...) 95x8 135x6 145x4 Dumbbell overhead press 50x8 60x5 70x2 (PR, I failed 70's last time I attempted which was 3-4 weeks earlier) 3 sets of lateral raises, then dropset on set 3 same with front raises... got up to 30 on lateral but my form got crappy after 4-5 reps. Light arm day, week 2's routine Back DL 135x8 225x6 275x6 (number might be innacurate because I wasn't counting I was lifting it over and over to show someone how to do it.) BB Rows 135x8x2 135x10 shrugs 225x8 315x6 (ran out of energy lol) Now weakened... Lat Pulldown 140x8 150x6 160x6 Now weakened badly... DB Rows 65x8x2 (it was hard as hell, and if you look before I lift much heavier on this) Hanging Reverse Crunch x8x2 x8x1 supersetted with lying reverse crunch x8 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

07-25-2007, 12:42 PM	#38
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Saturday (last workout I did before falling sick...and I'm going to take this week off and then take chest off next week as well.) This was a good chest day too, I think at least. Decline Press 135x8 185x5 225x1+1 (whole workout was a huge jump but I wanted to have energy and do 225) Incline Press 135x8 155x5 165x5 (PR enough getting 165x5 instead of 4, plus it was after doing decline heavier than ever) Incline DB Press 50x8 60x8 70x5 (I am pretty certain about this set, but the 2 previous sets may be off on reps and/or weight, for some reason I can't recall) Pullovers 70x8 90x5 Skullcrushers + Close-Grip BP 100x3 + 100x6 (A little too much for skullcrushers) 80x8 + 80x8 DB Overhead Extension + Kickbacks 60x8 + 35x5 70x5 + 35x5 Now the day after the workout I wasn't sick, but Monday I caught a fever, lost about 4-5lbs by yesterday and I am just going to rest up and I'll find out how catabolic I became, BUT I did eat a lot and my right upper chest, near the sternum, was always tiny as hell, easily noticeably smaller than my left, but after the last 2 chest workouts I physically felt a difference in the size of it. It's barely smaller than my left now which is good news. Anyway, I will be transitioning slowly into the Game Over cut diet by Scivation, as I get food and a weight measurer for food, and during the rest, then my routine will go through a big change, and I will shed this disgusting layer of fat I put on. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

07-26-2007, 07:31 AM	#39
IKermit Amateur Join Date: May 2007 Posts: 82 Recipes: 0 Rep Power: 25	Re: XiLe, from feeble to Ultra...6 months done, many remain... nice numbers on the pressing. hope you're feeling better soon.

07-27-2007, 08:12 AM	#41
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... I recieved my Ironmind CoC #1 about 2 weeks ago, and I could max it once on my right hand and not even once on my left. Now I can do about 10 on my right, but I'm not sure if I touched every single one, and I can max it on my right...This thing is cool as hell I can't stop using it, actually I probably overtrain because I use it so much. Here is one rep, with a full close with it..Once I can rep it smoothly to about 15 or so I'll post a full video. Damn it doesn't look like it is touching...but it is, I could feel the grind. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

07-27-2007, 08:16 AM	#42
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Now I think you can tell, you can also clearly see it is a 1 now, I almost ordered the trainer but since I worked forearms anyway I was pretty sure I could do the 1. I worked with forced reps for a few days until I could do it normally for reps on my right hand. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

08-01-2007, 04:14 AM	#43
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Shot with GZ-MG130 at 2007-07-31 Shot with GZ-MG130 at 2007-07-31 Alright here are my crappy bulk pics...I'll post new ones in 2 months. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

08-02-2007, 04:09 PM	#44
RaveNStorM Amateur Join Date: May 2007 Posts: 35 Recipes: 0 Rep Power: 0	XiL3 kicks ass. :mango::mango::mango::mango:

08-07-2007, 06:57 PM	#45
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... Alright guys, I was taking off from lifting 2 weeks ago, I had a crappy lifting week last week, but now I feel better and I'll post my lifts again. Decided to replace Military Press with Hang Clean and Jerks while cutting. I figure I can actually improve on these even while cutting, and I also added snatches in...but my form isn't good on either, I'm still a beginner on this. Hang Clean + Jerk 10kg bumpers. 89x8 89x8 109x6 Dumbbell Military Press 30x10 50x8 60x8 Snatches (form is pretty crappy) 89x3 89x3 Lateral Raises 20x10x3 30 mins elliptical Maintained 135 heart rate for most of the time, went as high as 150 and as low as 120. Level 1 Warmup Level 8 about 38-40 rpm to maintain heart rate. Level 12 about 30 rpm to maintain heart rate __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

08-08-2007, 01:45 PM	#46
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,409 Recipes: 0 Rep Power: 186