XiLe, from feeble to Ultra...6 months done, many remain... - Page 3

XiLe Ultra · 08-15-2007, 11:49 PM

Quote:

Originally Posted by Biggie

good stuff man, my biceps tend to take a beating in the strength department when cutting too. kinda sucks, but it's just biceps :peace:

good DB shrugs too :mango:

Thanks man, it doesn't bother me too much because I don't think I lost any size, but I haven't seen my measuring tape around for quite some time.

XiLe Ultra · 08-16-2007, 07:48 PM

Shoulders/Abs

Dumbbell Military Press

30sx10
50sx8
60sx8
60sx8

Hang Clean + Standing Military combo

This was a brutal workout (I was shocked at how tough 89lbs was)

Set 1
1 Hang Clean to 3 Military Presses
drop to waist
1 Hang Clean to 3 Military Presses
drop to waist

1 Hang Clean to 2 Military Presses (failed 3)

Set 2 was the exact same, only with rest time on the drop

Set 3
1 Hang Clean to 3 Military Presses
drop to waist (5 sec rest)
1 Hang Clean to 3 Military Presses
drop to waist (5+ sec rest)
1 Hang Clean to 1 Military Press

Lateral Raises

15x10
20x10
25x6 -> 15x8 -> 5x10
Dropset was tough!

Leg Raises (hip flexor)

bwx10
bwx12

Hanging Leg Raises

x8
x8

Decline Crunches

x8
x8

Rotator Cuff External Rotation

10x10
10x10

Rotator Cuff Internal Rotation

10x10
30x8 (I can feel this damn pain in my right rotator, I can feel it while armwrestling too)

IKermit · 08-17-2007, 04:56 AM

ok i'm all caught up. nice to see some oly lifts in here. they can get addictive

as for the weakness during your workouts, i would try changing a few things.
1. load up the days worth of carbs right around the workout (pre/post); utilize the carb timing a little better.
2. use cardio rather than restricted calories. what i mean is, bring back some of the calories you've cut and throw in regular cardio work. i'm a fan of doing cardio with only protein in your system. i think you'll get the benefit of increased energy for the lifts while still burning the fat with the fasted cardio.

XiLe Ultra · 08-17-2007, 05:06 AM

Quote:

Originally Posted by IKermit

ok i'm all caught up. nice to see some oly lifts in here. they can get addictive

as for the weakness during your workouts, i would try changing a few things.
1. load up the days worth of carbs right around the workout (pre/post); utilize the carb timing a little better.
2. use cardio rather than restricted calories. what i mean is, bring back some of the calories you've cut and throw in regular cardio work. i'm a fan of doing cardio with only protein in your system. i think you'll get the benefit of increased energy for the lifts while still burning the fat with the fasted cardio.

Alright thanks that was great advice man, how long would you say to workout after the pre-workout meal, my Game Over diet says 1 1/2 hours, but I stopped that because I felt hungry and catabolic. I do have just cardio days, there is only 1 day of the week I do nothing. Alright so I have cardio tomorrow, would you say I have a protein shake, and some meat and eggs in the morning then go do cardio (give me a time for how much after I should do this). I would imagine you do this early, unless you're running on many meals only consisting of protein LOL. Is there a limit to how much fat I should take, I mean I can't completely avoid fat.

I have peanut butter/low sugar jelly sandwich or something else and some almonds as a preworkout meal, Game Over says that the fat is a great source of energy and will burn off.

IKermit · 08-17-2007, 05:23 AM

Quote:

Originally Posted by XiLe Ultra

Alright thanks that was great advice man, how long would you say to workout after the pre-workout meal, my Game Over diet says 1 1/2 hours, but I stopped that because I felt hungry and catabolic. I do have just cardio days, there is only 1 day of the week I do nothing. Alright so I have cardio tomorrow, would you say I have a protein shake, and some meat and eggs in the morning then go do cardio (give me a time for how much after I should do this). I would imagine you do this early, unless you're running on many meals only consisting of protein LOL. Is there a limit to how much fat I should take, I mean I can't completely avoid fat.

I have peanut butter/low sugar jelly sandwich or something else and some almonds as a preworkout meal, Game Over says that the fat is a great source of energy and will burn off.

i would stick with the 1.5 hours before working out. my time varies but when i'm out for 1.5-2 hours, i'll take 15-20g of BCAAS immediately before the workout. they help immensely. i don't take the BCAAS if i workout 30-60 minutes after the preworkout meal. however, i usually feel a bit bloated so i try and wait 1.5-2hours.

for the cardio tomorrow: i would wake up, have your protein shake, wait about 30 minutes and then do your cardio. post workout nutrition as usual (carbs+protein-no fat).

as for the lifting preworkout nutrition, i agree with what you already do.

XiLe Ultra · 08-17-2007, 05:30 AM

Quote:

Originally Posted by IKermit

i would stick with the 1.5 hours before working out. my time varies but when i'm out for 1.5-2 hours, i'll take 15-20g of BCAAS immediately before the workout. they help immensely. i don't take the BCAAS if i workout 30-60 minutes after the preworkout meal. however, i usually feel a bit bloated so i try and wait 1.5-2hours.

for the cardio tomorrow: i would wake up, have your protein shake, wait about 30 minutes and then do your cardio. post workout nutrition as usual (carbs+protein-no fat).

as for the lifting preworkout nutrition, i agree with what you already do.

Just the protein shake huh? Do you think that is equally effective as running on an empty stomach, but less catabolic because I'm not running?
Also I take Xtend during workout, so there are my BCAAS.

XiLe Ultra · 08-17-2007, 05:34 AM

oh and post in ironmass more!

IKermit · 08-17-2007, 05:35 AM

Quote:

Originally Posted by XiLe Ultra

Just the protein shake huh? Do you think that is equally effective as running on an empty stomach, but less catabolic because I'm not running?
Also I take Xtend during workout, so there are my BCAAS.

i wouldn't do any cardio without amino acids in your system; just without carbs/fat.

yeah stick with Xtend then. try working out less than 1.5 hours after eating. see if that helps.

XiLe Ultra · 08-17-2007, 05:41 AM

Quote:

Originally Posted by IKermit

i wouldn't do any cardio without amino acids in your system; just without carbs/fat.

yeah stick with Xtend then. try working out 1-1.5 hours after eating. see if that helps.

Alright got it!

XiLe Ultra · 08-18-2007, 08:43 PM

transformation! so far!

jk these are old images when I was 170lbs. Wait second image was 182lbs

strong back hair.

Rog447 · 08-18-2007, 10:58 PM

O HAI....started my journal :mango:!!

XiLe Ultra · 08-19-2007, 05:14 AM

O hai, it never showed told me that I got a post here in my UserCP!!! will check now.

XiLe Ultra · 08-19-2007, 09:31 PM

Leg Day

Alright today I got my ass pretty deep down on the squats (no homo)
When I recall that day I did 245 for reps, I now realize how good I felt that day...no aching or anything, no shakyness, no knee pain. I wish I could always feel like that, I know my legs are capable of a lot more than this.

Squats

135x10
185x8
205x5 (the last few reps here were shaky and didn't feel too good and weren't parallel).

Angled Plate Loaded Leg Press
I know the machine weighs a lot without any weight, but I'll just say how much I added.

90x12
180x10
270x8

Hamstring Curl Machine

150x8
150x10
150x12

Oh man I could barely walk after...

DB Calf Raises

90x10
110x10
130x10

10 mins, walk, inclined for a bit on treadmill.

**bigDman** · 08-20-2007, 04:32 AM

nice workout xile

XiLe Ultra · 08-20-2007, 10:14 PM

Quote:

Originally Posted by bigDman

nice workout xile

Thanks man.

Chest Day

Decline Press

135x8 (I knew I had truly lost strength from the way 135 felt, it's supposed to feel like air!!)
185x4+1
185x4
205x1

DB Flat Press

60x8
70x6
80x2

Close grip Dips
(terrible dipper, I'm going to get better!)
bwx3
bwx3
bwx5
bwx5

DB Overhead Extension

60x8
60x8

Hopefully muscle memory will save me on my next bulk and I'll be able to increase a lot, this strength loss is bothering me, I lost strength on everything.

08-16-2007, 07:48 PM	#62
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Shoulders/Abs Dumbbell Military Press 30sx10 50sx8 60sx8 60sx8 Hang Clean + Standing Military combo This was a brutal workout (I was shocked at how tough 89lbs was) Set 1 1 Hang Clean to 3 Military Presses drop to waist 1 Hang Clean to 3 Military Presses drop to waist 1 Hang Clean to 2 Military Presses (failed 3) Set 2 was the exact same, only with rest time on the drop Set 3 1 Hang Clean to 3 Military Presses drop to waist (5 sec rest) 1 Hang Clean to 3 Military Presses drop to waist (5+ sec rest) 1 Hang Clean to 1 Military Press Lateral Raises 15x10 20x10 25x6 -> 15x8 -> 5x10 Dropset was tough! Leg Raises (hip flexor) bwx10 bwx12 Hanging Leg Raises x8 x8 Decline Crunches x8 x8 Rotator Cuff External Rotation 10x10 10x10 Rotator Cuff Internal Rotation 10x10 30x8 (I can feel this damn pain in my right rotator, I can feel it while armwrestling too) __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-17-2007, 04:56 AM	#63
IKermit Amateur Join Date: May 2007 Posts: 82 Recipes: 0 Rep Power: 25	Re: XiLe, from feeble to Ultra...6 months done, many remain... ok i'm all caught up. nice to see some oly lifts in here. they can get addictive as for the weakness during your workouts, i would try changing a few things. 1. load up the days worth of carbs right around the workout (pre/post); utilize the carb timing a little better. 2. use cardio rather than restricted calories. what i mean is, bring back some of the calories you've cut and throw in regular cardio work. i'm a fan of doing cardio with only protein in your system. i think you'll get the benefit of increased energy for the lifts while still burning the fat with the fasted cardio.

08-17-2007, 05:34 AM	#67
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... oh and post in ironmass more! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-18-2007, 08:43 PM	#70
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... transformation! so far! jk these are old images when I was 170lbs. Wait second image was 182lbs strong back hair. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-18-2007, 10:58 PM	#71
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Re: XiLe, from feeble to Ultra...6 months done, many remain... O HAI....started my journal :mango:!!

08-19-2007, 05:14 AM	#72
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... O hai, it never showed told me that I got a post here in my UserCP!!! will check now. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-19-2007, 09:31 PM	#73
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Leg Day Alright today I got my ass pretty deep down on the squats (no homo) When I recall that day I did 245 for reps, I now realize how good I felt that day...no aching or anything, no shakyness, no knee pain. I wish I could always feel like that, I know my legs are capable of a lot more than this. Squats 135x10 185x8 205x5 (the last few reps here were shaky and didn't feel too good and weren't parallel). Angled Plate Loaded Leg Press I know the machine weighs a lot without any weight, but I'll just say how much I added. 90x12 180x10 270x8 Hamstring Curl Machine 150x8 150x10 150x12 Oh man I could barely walk after... DB Calf Raises 90x10 110x10 130x10 10 mins, walk, inclined for a bit on treadmill. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-20-2007, 04:32 AM	#74
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,623 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... nice workout xile __________________ COME CHECK OUT MY JOURNAL

08-22-2007, 02:30 AM	#76
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183