XiLe, from feeble to Ultra...6 months done, many remain... - Page 8

danman77220 · 10-28-2007, 08:17 PM

Nice benching man! 225 is right around the corner.

XiLe Ultra · 10-31-2007, 10:12 PM

Sumo Stance Deadlifts

135x3
185x3
225x3
275x3
315x1
335x1
365x1
370x1

This was an awesome workout, I was pretty satisfied with 370 on my last Max Effort Deadlift day. I also used plates this time, and I was able to explode up really well when the weight was lighter thanks to this routine. Big bad 225 felt so light!

Weighted Hyperextensions

45x10
45x10
45x10
45x10

Incline Crunches

bwx12
bwx12
bwx15
bwx20

Pullups

bwx5
bwx5
bwx5 -> bw -40x5 -> bw -65x5

Biggie · 10-31-2007, 10:18 PM

370 wtf!!

**bigDman** · 11-01-2007, 02:31 PM

crazy PR

XiLe Ultra · 11-02-2007, 06:33 PM

Thanks guys!
Yea it was 370, I had just switched back from short plates to regular plates (kinda like being on platform for 3 weeks and then getting off it)

XiLe Ultra · 11-04-2007, 06:22 PM

Speed Benching

95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3
95+Thick Bandsx3

Dips

bwx10
bwx10
bwx10
bwx20
Skullcrushers

70x10
80x10
80x6
80x6

(fixed my elbows that's why I could only get 6, now my arms are parallel with each other when I do them)

Bent-Over Concentration Curls (each arm)

30x8
40x8
50x8
60x6

XiLe Ultra · 11-08-2007, 07:04 AM

Bench Press

95x3
135x3
155x3
185x3
205x1
225x0
215x1
225x0

This is most certainly a mental barrier, I got 215 up really easily, the guy who spotted me pointed it out immediately that 215 came up fast so 225 should not have been that tough.

Board Presses

135x10
185x8
205x6
225x4

I have no problem locking out 225, I'm definately going to use the pause on bottom technique to help my sticking point which is a little above my chest.
Anyway board presses are AWESOME!!! That was fun to do.

Dips

bwx8
bwx8
bwx8
bwx12

Superset Skullcrushers + Seated Concentration Curls

60x8 + 30x8
60x8 + 40x8
60x12 + 25x12 (speed curl)

XiLe Ultra · 11-10-2007, 08:32 AM

Deadlifts

135x8
185x5
225x6
275x8 (LIGHT WEIGHT!!!! WOW THAT FELT EASY!)
315x4
365x3
385x1

I am a happy man right now!

Weighted Hyperextensions

55x10
55x10
75x10

Full ROM Pullups

bwx4
bwx4
bwx4
bwx3

Yea these were embarrasing, it shall be my punishment for not doing them before!

Dumbbell Rows

70x8
70x8
70x8
100x5

Dumbbell Calf Raises

75x8
75x8
75x8
100x8

Other than the pullups it was a great workout, I'm very happy with my progress on the deadlift!

**Ikaika** · 11-10-2007, 08:39 AM

Damn dude you've gotten a lot stronger since we trained together at the beginning of the summer! Nice numbers on deads.

danman77220 · 11-10-2007, 08:59 PM

lol you rat bastard! Great job on those deads.

XiLe Ultra · 11-11-2007, 02:19 AM

Quote:

Originally Posted by Ikaika

Damn dude you've gotten a lot stronger since we trained together at the beginning of the summer! Nice numbers on deads.

Thanks bro, how's your training going?

Quote:

Originally Posted by danman77220

lol you rat bastard! Great job on those deads.

LMAO thanks man, they're still sumo stance, I don't know when I'll do conventionals again, I like sumo too much!

XiLe Ultra · 11-13-2007, 04:27 AM

Bench Press (2 second pause on bottom)

135x8
155x6
175x5
185x5

185x5 is actually PR regardless of pause or no pause (because I haven't tried repping it past 3 in a while), but this was with the pause, so big PR!

Board Press

135x10
185x8
205x6
225x4

That last rep on 225 was the slowest longest rep of my life, it killed my lockout for the workouts after.

Incline Dumbell Presses (2 second pause on bottom)

55x8
60x8
70x4
70x4

Cable Crossovers (2-3 second pauses on crossed position)

60x8
80x8
100x8
100x8

Dips

bwx5
bwx5
bw-65x9

I had a lot of trouble locking out, I guess I'm not used to doing dips so late in the workout, and doing this much volume. At least I went parallel this time, when I did 20 I was doing half dips

, I still think I can get 12-15 parallel if I wasn't dead.

Superset Bent-Over Concentration Curls + Skullcrushers

35x8+60x8
40x8+50x8
60x8+60x8

**Ikaika** · 11-13-2007, 04:34 AM

My training has been good. Arms are a bunch bigger and shoulders are becoming more vascular. Forearm tendinitis has pretty much cleared up.

XiLe Ultra · 11-13-2007, 04:39 AM

Oh yea you were taking something for that, good to hear that it is gone, have they given you a permanent place to work yet?

danman77220 · 11-13-2007, 05:54 AM

Damn 185x5 w/ 2 second pauses... You definitely have 225 if you tried it just touch-and-go.

10-28-2007, 08:17 PM	#211
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: XiLe, from feeble to Ultra...6 months done, many remain... Nice benching man! 225 is right around the corner. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-31-2007, 10:12 PM	#212
XiLe Ultra 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... Sumo Stance Deadlifts 135x3 185x3 225x3 275x3 315x1 335x1 365x1 370x1 This was an awesome workout, I was pretty satisfied with 370 on my last Max Effort Deadlift day. I also used plates this time, and I was able to explode up really well when the weight was lighter thanks to this routine. Big bad 225 felt so light! Weighted Hyperextensions 45x10 45x10 45x10 45x10 Incline Crunches bwx12 bwx12 bwx15 bwx20 Pullups bwx5 bwx5 bwx5 -> bw -40x5 -> bw -65x5 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-31-2007, 10:18 PM	#213
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 128	Re: XiLe, from feeble to Ultra...6 months done, many remain... 370 wtf!! __________________

11-02-2007, 06:33 PM	#215
XiLe Ultra 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... Thanks guys! Yea it was 370, I had just switched back from short plates to regular plates (kinda like being on platform for 3 weeks and then getting off it) __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-04-2007, 06:22 PM	#216
XiLe Ultra 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... Speed Benching 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 95+Thick Bandsx3 Dips bwx10 bwx10 bwx10 bwx20 Skullcrushers 70x10 80x10 80x6 80x6 (fixed my elbows that's why I could only get 6, now my arms are parallel with each other when I do them) Bent-Over Concentration Curls (each arm) 30x8 40x8 50x8 60x6 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-08-2007, 07:04 AM	#217
XiLe Ultra 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... Bench Press 95x3 135x3 155x3 185x3 205x1 225x0 215x1 225x0 This is most certainly a mental barrier, I got 215 up really easily, the guy who spotted me pointed it out immediately that 215 came up fast so 225 should not have been that tough. Board Presses 135x10 185x8 205x6 225x4 I have no problem locking out 225, I'm definately going to use the pause on bottom technique to help my sticking point which is a little above my chest. Anyway board presses are AWESOME!!! That was fun to do. Dips bwx8 bwx8 bwx8 bwx12 Superset Skullcrushers + Seated Concentration Curls 60x8 + 30x8 60x8 + 40x8 60x12 + 25x12 (speed curl) __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-10-2007, 08:32 AM	#218
XiLe Ultra 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... Deadlifts 135x8 185x5 225x6 275x8 (LIGHT WEIGHT!!!! WOW THAT FELT EASY!) 315x4 365x3 385x1 I am a happy man right now! Weighted Hyperextensions 55x10 55x10 75x10 Full ROM Pullups bwx4 bwx4 bwx4 bwx3 Yea these were embarrasing, it shall be my punishment for not doing them before! Dumbbell Rows 70x8 70x8 70x8 100x5 Dumbbell Calf Raises 75x8 75x8 75x8 100x8 Other than the pullups it was a great workout, I'm very happy with my progress on the deadlift! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-10-2007, 08:39 AM	#219
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,763 Recipes: 0 Rep Power: 216	Re: XiLe, from feeble to Ultra...6 months done, many remain... Damn dude you've gotten a lot stronger since we trained together at the beginning of the summer! Nice numbers on deads. __________________ No supplement can make up for the lack of a strong work ethic.

11-10-2007, 08:59 PM	#220
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: XiLe, from feeble to Ultra...6 months done, many remain... lol you rat bastard! Great job on those deads. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

11-13-2007, 04:27 AM	#222
XiLe Ultra 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... Bench Press (2 second pause on bottom) 135x8 155x6 175x5 185x5 185x5 is actually PR regardless of pause or no pause (because I haven't tried repping it past 3 in a while), but this was with the pause, so big PR! Board Press 135x10 185x8 205x6 225x4 That last rep on 225 was the slowest longest rep of my life, it killed my lockout for the workouts after. Incline Dumbell Presses (2 second pause on bottom) 55x8 60x8 70x4 70x4 Cable Crossovers (2-3 second pauses on crossed position) 60x8 80x8 100x8 100x8 Dips bwx5 bwx5 bw-65x9 I had a lot of trouble locking out, I guess I'm not used to doing dips so late in the workout, and doing this much volume. At least I went parallel this time, when I did 20 I was doing half dips , I still think I can get 12-15 parallel if I wasn't dead. Superset Bent-Over Concentration Curls + Skullcrushers 35x8+60x8 40x8+50x8 60x8+60x8 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-13-2007, 04:34 AM	#223
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,763 Recipes: 0 Rep Power: 216	Re: XiLe, from feeble to Ultra...6 months done, many remain... My training has been good. Arms are a bunch bigger and shoulders are becoming more vascular. Forearm tendinitis has pretty much cleared up. __________________ No supplement can make up for the lack of a strong work ethic.

11-13-2007, 04:39 AM	#224
XiLe Ultra 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... Oh yea you were taking something for that, good to hear that it is gone, have they given you a permanent place to work yet? __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-13-2007, 05:54 AM	#225
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: XiLe, from feeble to Ultra...6 months done, many remain... Damn 185x5 w/ 2 second pauses... You definitely have 225 if you tried it just touch-and-go. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

11-13-2007, 06:10 AM	#226
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,763 Recipes: 0 Rep Power: 216