XiLe, from feeble to Ultra...6 months done, many remain... - Page 9

XiLe Ultra · 11-25-2007, 07:18 PM

Leg Day

I don't like making excuses...however my abs and lower back were sore, so my squats were shitty...

Box Squats (sat down, sat back and then up)

135x8
185x8
205x8

Diagnol Leg Press *counting with sled*

Here the legs were more isolated so the lower back didn't give me trouble.

270x8
360x8
450x6

Hamstring Curls

100x8
150x8
200x10

Dumbbell Calf Raises (added dumbbells)

140x8
180x8
200x12

Seated Calf Raises

45x8
90x8 (2 second pause on top and bottom)
135xfailure -> 90xfailure -> 45xfailure (combination of rest-pause and dropset)
I think the reps were 8, 8, 12

builtbeast · 11-27-2007, 12:21 AM

Quote:

Originally Posted by XiLe Ultra

225x1

Quote:

Originally Posted by XiLe Ultra

Deadlift
405x1

Damn son, got both.

XiLe Ultra · 11-29-2007, 06:17 AM

haha yep.

Crappy chest day on monday...

Flat Bench Press

135x6 (2 second pause on bottom)
155x5 (2 second pause on bottom)
165x5 (2 second pause on bottom)
185x7 (touch and go)

I was easily getting worn down because I wasn't feeling to good, but 195 for pauses next week!

Board Presses

135x8
185x5
185x5
185x5

Incline Dumbbell Presses weight per dumbbell

50x8 (2 second pause on bottom)
60x8 (2 second pause on bottom)
70x4 (touch and go)

Cable Crossovers Total Weight

60x8 (3 second pauses when crossed)
100x8 (3 second pauses when crossed)
100x8 (4 second pauses when crossed)

Dumbbell Overhead Extension

60x8
70x5
70x4

XiLe Ultra · 11-29-2007, 06:18 AM

Decided to take down the volume on deads, and remove hyperextensions...I like doing them but I really need to feel better on leg day and focus on my squat.

Deadlift

135x6
225x6
315x5
405x1

Plates only ftw!

Pullups (full ROM)

bw-55x8
bwx5
bwx4

The subtracted weight is giving me a good idea on how easy pullups will be once I'm cut down!

Dumbbell Rows

70x8
90x6
100x8

(Had to rest-pause for the last rep on the left side)

Close-Grip Bicep Curl

30x8
50x8
70x8 -> 40x8 -> 20x11

Wide-Grip Bicep Curl

40x8 (preacher)
70x4 (preacher) -> 40x8 -> 20x8

I realized it sucked doing wides when I went heavy because I could have crushed my finger so I switched to standing.

XiLe Ultra · 12-18-2007, 03:44 AM

Ok I had a flu that lasted far too long! It knocked me down in strength just like the last time I was sick, hopefully next week I will be lifting heavy again.

Legs

Squats

135x8
185x3
225x5
225x6
225x4

Man, 225 felt like the bar when I got it off the rack, too bad I can feel the pressure on my knees and everything when I get low.

Deadlift

135x8 (fast)
225x4 (fast) (boxers tore so I stopped repping lol, good thing it wasn't my pants!)
315x6 (alright I was definately a little worn down, but nonetheless I don't think I've fully recovered from my fever, I am video taping my 315 for reps on friday with Irishkid for the bb misc contest, I hope to get around 10)

From this point on I was on the virge of puking, probably due to my shitty Pre-workout meal (which happened to be my only meal of the day)

Lying Hamstring Curls

70x8
150x8
200x6

Dumbbell Calf Raises weight combined

130x10
150x10
200x8

XiLe Ultra · 12-18-2007, 03:44 AM

Flat Bench Press

135x6
135x8
185x5
200x3
185x4
135x8
135x10
135x12

Didn't realize that I did 9 sets until I just wrote it down :o, no wonder I was so worn down the rest of the workout, the high rep sets were killer because I haven't ever done 12 reps before on flat bench.
200x3 is only a PR because I haven't ever tried repping 200 before, but I'm sure before I got sick I could have gotten 4 or 5. I should definately have recovered all my strength by next week.

Incline Dumbbell Presses

60x6
70x4
50x7

Icarian Machine Flyes

120x8
180x4 (2 second pauses, not on resting position! lol)
140x5 (2 second pauses again)

Well it was pretty crowded today, the dip bar and the crossover machines were being used and I didn't want to wait.

Tri-Set DB Overhead Extensions + Skullcrushers + CGBP

60x8+60x6+60x6

Tri-Set DB Overhead Extensions + Skullcrushers + JM Presses

70x4+60x6+60x6
60x5+60x5+60x3

Failed the 4th rep because my triceps were out completely! I could barely move them.

Measured the arms with tricep pump only again, got 16.6 inch arms son!

XiLe Ultra · 12-22-2007, 01:06 AM

Deadlift

135x8
225x5
315x12

Pullups

bw-45x4
bwx3
bwx3

so tired after those deads...

Barbell Curls

40x8
50x8
60x15 ->60x3 ->60x1 (rest-pause, 10 second rest)

**bigDman** · 12-22-2007, 04:59 PM

315x12 nice

XiLe Ultra · 12-27-2007, 01:02 AM

thanks man
Here's Sunday's workout.

Flat Bench Press

135x6
165x6
205x3
185x6
185x6
185x5
185x5
190x4

Dips

bwx6
bwx6
bwx6

Incline DB Press

50x6
60x5
70x4

Tri-set - Overhead Extensions + Skullcrushers + JM Press

55x8 + 50x8 + 50x8
60x8 + 60x5 + 60x5
60x8 + 50x8 + 50x8

XiLe Ultra · 12-29-2007, 06:23 AM

Wednsday

Squats

135x8
185x8
225x5
245x7 (first PR on squats since July! No idea what's been going on with me)

Lying Leg Curls

150x8
200x8
200x15

That last set was a killer

Seated Calf Raises

45x8
90x8
90x8 -> 45x8

Thursday

DB Seated Overhead Press Weight Per Dumbbell

30x8
45x8
50x8
65x7
70x6 assistance on first rep
75x3 assistance on first rep
50x8 Arms Straight up and down, rather than inward
40x15

DB Lateral Raises Weight Per Dumbbell

20x8
30x8
30x8 -> 20x8 -> 10x8

Elliptical

3 minutes @35rpm
1 minute @80rpm
2 minutes @35rpm
1 minute @90rpm
2 minutes @35rpm
1 minute @100rpm
1 minute @35rpm
30 seconds @100rpm
30 seconds @35rpm
30 seconds @100rpm
30 seconds @35rpm
15 seconds @100rpm
30 seconds @35rpm
15 seconds @100rpm
1 minute @35rpm

honestly I don't remember exactly what I did but this should be close, my endurance went down for sure, but I've never had a problem getting it back since I started training.

XiLe Ultra · 12-29-2007, 06:28 AM

Also I've started cutting, hardcore this time, I'm carb cycling and all!

I'm going to keep track of my body fat percentage (according to calipers)
Also my bodyweight according to an electronic weighing scale, I'll do this once every week (count this as friday because this is when I measured)

Week 1: December 28th 2007

Bodyweight: 233lbs
Body Fat Percentage: 20.5%

XiLe Ultra · 12-31-2007, 01:30 AM

Flat Bench Press

135x8
185x5
210x2+1 assisted (didn't get 3 like I hoped, looks like the 2,000 calorie diet is holding me down, but I also didn't get much sleep)
185x6

Dips

bwx6
bwx6
bwx6
bwx6

Incline DB Press

40x8
50x8 (last 4 without locking out)
60x8 (all partials, no lockout, chest to pre-lockout)

LI Cardio Treadmill Uphill Walk

30 mins @ 2.5mph and level 10-12/15 incline.
351 calories burned.

XiLe Ultra · 01-04-2008, 05:49 PM

Monday

Back/Biceps

Pullups

bwx4
bwx4
bwx3

I seem to have trouble getting the chin over the bar after a few reps, but I go all the way down to a dead hang and I can come up from that part easily...I always thought the hardest part was going from a dead hang up, any advice?

Deadlifts

135x8
225x5
315x2

I felt pretty shitty on the lower back, and legs were pretty sore so I did shitty.

Dumbbell Rows Weight Per Dumbbell

80x5
90x5
115x5 (straps)
120x3 (straps on left arm only)

Barbell Easy Bar Curls Bar Weighs approx. 20-25lbs Weight not including bar

50x6
50x8
50x7 (pauses at top)
50x6 (close grip)

Just when I thought the workout was complete shit, I gett a big PR on rows.

XiLe Ultra · 01-04-2008, 05:50 PM

Thursday

Shoulders/Triceps

DB Overhead Press Weight Per Dumbbell

30x8
50x8
60x8
70x10

PR on cut ftw.

Lateral Raises

20x8
30x8
40x3 -> 20x8 -> 15x8

Seated DB Overhead Extension

50x8
60x8
70x8
80x8

Skullcrushers Weight Not Including Bar

50x8
50x8
50x8

LI Cardio on Treadmill

2 mins @ 2mph, flat
23 mins @ 2.5mph, incline 12/15
5 mins @ 3mph, flat

Damn shaker bottle fell down and I lost some of Xtend early in the incline! Plus the damn thing's cap broke! WEAK!

Closed CoC #2 for the first time, I hadn't trained for a few months.

XiLe Ultra · 01-22-2008, 05:31 PM

My cut is going well, my lifts are not...I don't know if I'll be updating at all for a while. I might start up a new journal once the cut is complete.

11-25-2007, 07:18 PM	#241
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Leg Day I don't like making excuses...however my abs and lower back were sore, so my squats were shitty... Box Squats (sat down, sat back and then up) 135x8 185x8 205x8 Diagnol Leg Press counting with sled Here the legs were more isolated so the lower back didn't give me trouble. 270x8 360x8 450x6 Hamstring Curls 100x8 150x8 200x10 Dumbbell Calf Raises (added dumbbells) 140x8 180x8 200x12 Seated Calf Raises 45x8 90x8 (2 second pause on top and bottom) 135xfailure -> 90xfailure -> 45xfailure (combination of rest-pause and dropset) I think the reps were 8, 8, 12 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-29-2007, 06:17 AM	#243
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... haha yep. Crappy chest day on monday... Flat Bench Press 135x6 (2 second pause on bottom) 155x5 (2 second pause on bottom) 165x5 (2 second pause on bottom) 185x7 (touch and go) I was easily getting worn down because I wasn't feeling to good, but 195 for pauses next week! Board Presses 135x8 185x5 185x5 185x5 Incline Dumbbell Presses weight per dumbbell 50x8 (2 second pause on bottom) 60x8 (2 second pause on bottom) 70x4 (touch and go) Cable Crossovers Total Weight 60x8 (3 second pauses when crossed) 100x8 (3 second pauses when crossed) 100x8 (4 second pauses when crossed) Dumbbell Overhead Extension 60x8 70x5 70x4 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

11-29-2007, 06:18 AM	#244
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Decided to take down the volume on deads, and remove hyperextensions...I like doing them but I really need to feel better on leg day and focus on my squat. Deadlift 135x6 225x6 315x5 405x1 Plates only ftw! Pullups (full ROM) bw-55x8 bwx5 bwx4 The subtracted weight is giving me a good idea on how easy pullups will be once I'm cut down! Dumbbell Rows 70x8 90x6 100x8 (Had to rest-pause for the last rep on the left side) Close-Grip Bicep Curl 30x8 50x8 70x8 -> 40x8 -> 20x11 Wide-Grip Bicep Curl 40x8 (preacher) 70x4 (preacher) -> 40x8 -> 20x8 I realized it sucked doing wides when I went heavy because I could have crushed my finger so I switched to standing. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-18-2007, 03:44 AM	#245
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Ok I had a flu that lasted far too long! It knocked me down in strength just like the last time I was sick, hopefully next week I will be lifting heavy again. Legs Squats 135x8 185x3 225x5 225x6 225x4 Man, 225 felt like the bar when I got it off the rack, too bad I can feel the pressure on my knees and everything when I get low. Deadlift 135x8 (fast) 225x4 (fast) (boxers tore so I stopped repping lol, good thing it wasn't my pants!) 315x6 (alright I was definately a little worn down, but nonetheless I don't think I've fully recovered from my fever, I am video taping my 315 for reps on friday with Irishkid for the bb misc contest, I hope to get around 10) From this point on I was on the virge of puking, probably due to my shitty Pre-workout meal (which happened to be my only meal of the day) Lying Hamstring Curls 70x8 150x8 200x6 Dumbbell Calf Raises weight combined 130x10 150x10 200x8 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-18-2007, 03:44 AM	#246
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Flat Bench Press 135x6 135x8 185x5 200x3 185x4 135x8 135x10 135x12 Didn't realize that I did 9 sets until I just wrote it down :o, no wonder I was so worn down the rest of the workout, the high rep sets were killer because I haven't ever done 12 reps before on flat bench. 200x3 is only a PR because I haven't ever tried repping 200 before, but I'm sure before I got sick I could have gotten 4 or 5. I should definately have recovered all my strength by next week. Incline Dumbbell Presses 60x6 70x4 50x7 Icarian Machine Flyes 120x8 180x4 (2 second pauses, not on resting position! lol) 140x5 (2 second pauses again) Well it was pretty crowded today, the dip bar and the crossover machines were being used and I didn't want to wait. Tri-Set DB Overhead Extensions + Skullcrushers + CGBP 60x8+60x6+60x6 Tri-Set DB Overhead Extensions + Skullcrushers + JM Presses 70x4+60x6+60x6 60x5+60x5+60x3 Failed the 4th rep because my triceps were out completely! I could barely move them. Measured the arms with tricep pump only again, got 16.6 inch arms son! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-22-2007, 01:06 AM	#247
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Deadlift 135x8 225x5 315x12 Pullups bw-45x4 bwx3 bwx3 so tired after those deads... Barbell Curls 40x8 50x8 60x15 ->60x3 ->60x1 (rest-pause, 10 second rest) __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-27-2007, 01:02 AM	#249
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... thanks man Here's Sunday's workout. Flat Bench Press 135x6 165x6 205x3 185x6 185x6 185x5 185x5 190x4 Dips bwx6 bwx6 bwx6 Incline DB Press 50x6 60x5 70x4 Tri-set - Overhead Extensions + Skullcrushers + JM Press 55x8 + 50x8 + 50x8 60x8 + 60x5 + 60x5 60x8 + 50x8 + 50x8 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-29-2007, 06:23 AM	#250
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Wednsday Squats 135x8 185x8 225x5 245x7 (first PR on squats since July! No idea what's been going on with me) Lying Leg Curls 150x8 200x8 200x15 That last set was a killer Seated Calf Raises 45x8 90x8 90x8 -> 45x8 Thursday DB Seated Overhead Press Weight Per Dumbbell 30x8 45x8 50x8 65x7 70x6 assistance on first rep 75x3 assistance on first rep 50x8 Arms Straight up and down, rather than inward 40x15 DB Lateral Raises Weight Per Dumbbell 20x8 30x8 30x8 -> 20x8 -> 10x8 Elliptical 3 minutes @35rpm 1 minute @80rpm 2 minutes @35rpm 1 minute @90rpm 2 minutes @35rpm 1 minute @100rpm 1 minute @35rpm 30 seconds @100rpm 30 seconds @35rpm 30 seconds @100rpm 30 seconds @35rpm 15 seconds @100rpm 30 seconds @35rpm 15 seconds @100rpm 1 minute @35rpm honestly I don't remember exactly what I did but this should be close, my endurance went down for sure, but I've never had a problem getting it back since I started training. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-29-2007, 06:28 AM	#251
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Also I've started cutting, hardcore this time, I'm carb cycling and all! I'm going to keep track of my body fat percentage (according to calipers) Also my bodyweight according to an electronic weighing scale, I'll do this once every week (count this as friday because this is when I measured) Week 1: December 28th 2007 Bodyweight: 233lbs Body Fat Percentage: 20.5% __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

12-31-2007, 01:30 AM	#252
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Flat Bench Press 135x8 185x5 210x2+1 assisted (didn't get 3 like I hoped, looks like the 2,000 calorie diet is holding me down, but I also didn't get much sleep) 185x6 Dips bwx6 bwx6 bwx6 bwx6 Incline DB Press 40x8 50x8 (last 4 without locking out) 60x8 (all partials, no lockout, chest to pre-lockout) LI Cardio Treadmill Uphill Walk 30 mins @ 2.5mph and level 10-12/15 incline. 351 calories burned. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

01-04-2008, 05:49 PM	#253
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Monday Back/Biceps Pullups bwx4 bwx4 bwx3 I seem to have trouble getting the chin over the bar after a few reps, but I go all the way down to a dead hang and I can come up from that part easily...I always thought the hardest part was going from a dead hang up, any advice? Deadlifts 135x8 225x5 315x2 I felt pretty shitty on the lower back, and legs were pretty sore so I did shitty. Dumbbell Rows Weight Per Dumbbell 80x5 90x5 115x5 (straps) 120x3 (straps on left arm only) Barbell Easy Bar Curls Bar Weighs approx. 20-25lbs Weight not including bar 50x6 50x8 50x7 (pauses at top) 50x6 (close grip) Just when I thought the workout was complete shit, I gett a big PR on rows. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

01-04-2008, 05:50 PM	#254
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thursday Shoulders/Triceps DB Overhead Press Weight Per Dumbbell 30x8 50x8 60x8 70x10 PR on cut ftw. Lateral Raises 20x8 30x8 40x3 -> 20x8 -> 15x8 Seated DB Overhead Extension 50x8 60x8 70x8 80x8 Skullcrushers Weight Not Including Bar 50x8 50x8 50x8 LI Cardio on Treadmill 2 mins @ 2mph, flat 23 mins @ 2.5mph, incline 12/15 5 mins @ 3mph, flat Damn shaker bottle fell down and I lost some of Xtend early in the incline! Plus the damn thing's cap broke! WEAK! Closed CoC #2 for the first time, I hadn't trained for a few months. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

01-22-2008, 05:31 PM	#255
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... My cut is going well, my lifts are not...I don't know if I'll be updating at all for a while. I might start up a new journal once the cut is complete. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)