XiLe, from feeble to Ultra...6 months done, many remain... - Page 13

**Ikaika** · 05-22-2008, 07:25 PM

hey how was your albuterol run? i haven't been around much with all the traveling and totally forgot to ask.

XiLe Ultra · 05-22-2008, 09:00 PM

I reviewed it in the Albuterol thread, but it was pretty decent. Nothing spectacular though, I lost 6lbs in 2 weeks. I was already going down 1-2lbs a week, I actually got it again and I'm starting another cycle on monday. We'll see how this one goes. Results were fairly noticeable in the last run.

How was your most recent cycle and you did it with Cut Diet right?

**Ikaika** · 05-22-2008, 10:51 PM

i wound up getting the flu partway through and having to bag the whole thing. i'm trying to bulk back up to where i was prior to getting sick before dieting more.

XiLe Ultra · 05-23-2008, 03:58 AM

Damn flu! So annoying to get sick when you're trying to achieve a goal.

What do you weigh now?

XiLe Ultra · 05-23-2008, 07:54 PM

Flat Bench Press

135x7
185x3
225x1+1

I wanted 2-3
185x6

For some reason my chest pumped up a lot just from that set of 135, maybe because I had the NO Xplode with my food, stupid supplement!

15 Decline Pushups
15 Pushups

Seated DB Press

50x8
60x7

The delt and tricep pump were still there.

Seated Hammer Front Raises + Lateral Raises

25x8 + 25x6
20x10 + 20x8

DB Rows

100x6
100x6
80x8

Wasn't feeling too good on these either.

CGBP + Concentration Curls

155x7 + 30x8
135x10 + 30x12

DB Overhead Extensions + Wide-Grip EZ Bar Curls

70x8 + 70x8
70x12 + 60x12

Cable Pushdown + Close-Grip EZ Bar Curls

87.5x8 + 70x8
80x12 + 70x12

Floor Press + Hammer Curls

135x8 + 40x8
185x3 + 40x12

XiLe Ultra · 05-23-2008, 08:07 PM

Wow that was weird! It is my journal's 1 year anniversary! The funny thing is I just looked at my title and I was thinking 'ok it is 1 year and 6 months now'. So I looked at the first page to see when I started it, exactly 1 year ago!

**Ikaika** · 05-24-2008, 01:46 AM

wow man you've come a LOOOOONG way. It's been cool to see you learn and grow over the course of this past year.

We'll have to train together again the next time I'm in Chicago.

XiLe Ultra · 05-24-2008, 02:37 AM

Quote:

Originally Posted by Ikaika

wow man you've come a LOOOOONG way. It's been cool to see you learn and grow over the course of this past year.

We'll have to train together again the next time I'm in Chicago.

Thanks man!

Definately, damn it really didn't feel that long ago...well next time I won't lag too far behind! Looking forward to lifting with you again!

Albuterol cycle 2 on monday! I really want to spend as little time cutting as possible!

XiLe Ultra · 05-26-2008, 08:28 PM

Starting Over! Meaning I am going ATG and doing front squats for the first time! It's too bad I've also started my cut now, maybe I'll get some beginner gains...

Olympic Front Squats

95x8
95x5
135x3
95x6
95x5

Mostly just working on form, third rep of 135 my elbows went too far forward and I almost lost it and I came up with horrible form. Had a few elbow/shoulder/wrist issues, but hopefully they'll be better after some practice.

Messed around with some Olympic movements with the bar

Overhead squats, those went well
Drop Snatch, I fell :o
Push Press, I hit myself in the jaw :o

That was really embarrasing, and I'm supposed to be a personal trainer soon. :o

Seated Calf-Raise

45x8
45x8
90x8
90x8

25 Minute Treadmill LI Cardio

5 mins flat
15 mins incline
5 mins flat

Front squats were fun, the other stuff was embarrasing.

One thing that is really nice though is that I used to feel pain even going close to parallel before, then at parallel was a lot of pain. Also I couldn't properly get out from the ATG position when I attempted it once about a year ago. I've been doing ATG bodyweight squats every now and then at home randomly for a long time and it is starting to feel natural! I'm sticking to it. It feels better on my knees than parallel did!

**davtown** · 05-27-2008, 03:43 AM

Hey - awesome to see you doing front squats. You'll probably get some good gains just from improvement in neurological coordination as you get more comfortable with the movement. Congrats on on the full depth squatting too, I think that below parallel is the best and safest way to squat.

XiLe Ultra · 05-27-2008, 02:00 PM

Thanks davtown, that's what I'm hoping for. Also yea it is certainly feeling safer than parallel or slightly above, something about stopping there always hurt my knees.

acbrits08 · 05-27-2008, 04:48 PM

Glad to hear that you're working towards the real way to do squats. There's physiological reasons that your knees won't hurt doing ATG, the main ones being that your hips, glutes, and hammies are taking on so much more of the load than at parallel.

Want to know the least stable position for your knees? A 90 degree angle, or parallel. That's the reason athletic trainers do the drawer test on your knee when it's at a 90 degree angle, because at that point only your ligaments are at work, none of the other muscles are.

ATG is the way to go, keep working!!!

XiLe Ultra · 05-27-2008, 06:34 PM

Flat Bench Press

135x8
185x9
205x3
185x5
135x7

Incline Dumbbell Press Weight Per Dumbbell

60x8
70x5
50x10

Skullcrushers

80x8
80x8
80x8

DB Overhead Extensions

60x8
80x8
80x8

Went low volume, should have done dips though.

25 Mins LI Cardio

Quote:

Originally Posted by acbrits08

Glad to hear that you're working towards the real way to do squats. There's physiological reasons that your knees won't hurt doing ATG, the main ones being that your hips, glutes, and hammies are taking on so much more of the load than at parallel.

Want to know the least stable position for your knees? A 90 degree angle, or parallel. That's the reason athletic trainers do the drawer test on your knee when it's at a 90 degree angle, because at that point only your ligaments are at work, none of the other muscles are.

ATG is the way to go, keep working!!!

I see man, no wonder. Thanks.

**bigDman** · 05-27-2008, 11:27 PM

nice benching

XiLe Ultra · 05-28-2008, 05:27 AM

Thanks BigD

XiLe Ultra · 05-29-2008, 05:52 PM

Hey everyone, I'm going to be busy the next few weeks, and I'm taking the next week off from lifting, so I'll update my journal this week, and I am apoligizing ahead of time for not being able to post in everyone's journal.

Deadlift

135x8
225x8
315x3
405x 1/2 it's the cut

315x1

Olympic Front Squat

95x5
95x5
135x4
135x3

How embarrasing to have squatting PR's with 135, I'm getting beginner gains on these, increases despite me cutting. Maybe I'll run it 3x5 twice a week on it.

Pullups

BWx4
BWx4
BWx4
BWX4

Standing EZ Bar Curl

70x8
70x8
70x8

Hammer Curls

30x8
40x6

20x8

25 Minute LI Cardio

05-22-2008, 07:25 PM	#361
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	Re: XiLe, from feeble to Ultra...6 months done, many remain... hey how was your albuterol run? i haven't been around much with all the traveling and totally forgot to ask. __________________ No supplement can make up for the lack of a strong work ethic.

05-22-2008, 09:00 PM	#362
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... I reviewed it in the Albuterol thread, but it was pretty decent. Nothing spectacular though, I lost 6lbs in 2 weeks. I was already going down 1-2lbs a week, I actually got it again and I'm starting another cycle on monday. We'll see how this one goes. Results were fairly noticeable in the last run. How was your most recent cycle and you did it with Cut Diet right? __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-22-2008, 10:51 PM	#363
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	Re: XiLe, from feeble to Ultra...6 months done, many remain... i wound up getting the flu partway through and having to bag the whole thing. i'm trying to bulk back up to where i was prior to getting sick before dieting more. __________________ No supplement can make up for the lack of a strong work ethic.

05-23-2008, 03:58 AM	#364
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Damn flu! So annoying to get sick when you're trying to achieve a goal. What do you weigh now? __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-23-2008, 07:54 PM	#365
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Flat Bench Press 135x7 185x3 225x1+1 I wanted 2-3 185x6 For some reason my chest pumped up a lot just from that set of 135, maybe because I had the NO Xplode with my food, stupid supplement! 15 Decline Pushups 15 Pushups Seated DB Press 50x8 60x7 The delt and tricep pump were still there. Seated Hammer Front Raises + Lateral Raises 25x8 + 25x6 20x10 + 20x8 DB Rows 100x6 100x6 80x8 Wasn't feeling too good on these either. CGBP + Concentration Curls 155x7 + 30x8 135x10 + 30x12 DB Overhead Extensions + Wide-Grip EZ Bar Curls 70x8 + 70x8 70x12 + 60x12 Cable Pushdown + Close-Grip EZ Bar Curls 87.5x8 + 70x8 80x12 + 70x12 Floor Press + Hammer Curls 135x8 + 40x8 185x3 + 40x12 __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-23-2008, 08:07 PM	#366
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Wow that was weird! It is my journal's 1 year anniversary! The funny thing is I just looked at my title and I was thinking 'ok it is 1 year and 6 months now'. So I looked at the first page to see when I started it, exactly 1 year ago! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-24-2008, 01:46 AM	#367
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	Re: XiLe, from feeble to Ultra...6 months done, many remain... wow man you've come a LOOOOONG way. It's been cool to see you learn and grow over the course of this past year. We'll have to train together again the next time I'm in Chicago. __________________ No supplement can make up for the lack of a strong work ethic.

05-26-2008, 08:28 PM	#369
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Starting Over! Meaning I am going ATG and doing front squats for the first time! It's too bad I've also started my cut now, maybe I'll get some beginner gains... Olympic Front Squats 95x8 95x5 135x3 95x6 95x5 Mostly just working on form, third rep of 135 my elbows went too far forward and I almost lost it and I came up with horrible form. Had a few elbow/shoulder/wrist issues, but hopefully they'll be better after some practice. Messed around with some Olympic movements with the bar Overhead squats, those went well Drop Snatch, I fell :o Push Press, I hit myself in the jaw :o That was really embarrasing, and I'm supposed to be a personal trainer soon. :o Seated Calf-Raise 45x8 45x8 90x8 90x8 25 Minute Treadmill LI Cardio 5 mins flat 15 mins incline 5 mins flat Front squats were fun, the other stuff was embarrasing. One thing that is really nice though is that I used to feel pain even going close to parallel before, then at parallel was a lot of pain. Also I couldn't properly get out from the ATG position when I attempted it once about a year ago. I've been doing ATG bodyweight squats every now and then at home randomly for a long time and it is starting to feel natural! I'm sticking to it. It feels better on my knees than parallel did! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-27-2008, 03:43 AM	#370
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,346 Recipes: 0 Rep Power: 128	Re: XiLe, from feeble to Ultra...6 months done, many remain... Hey - awesome to see you doing front squats. You'll probably get some good gains just from improvement in neurological coordination as you get more comfortable with the movement. Congrats on on the full depth squatting too, I think that below parallel is the best and safest way to squat. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-27-2008, 02:00 PM	#371
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Thanks davtown, that's what I'm hoping for. Also yea it is certainly feeling safer than parallel or slightly above, something about stopping there always hurt my knees. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-27-2008, 04:48 PM	#372
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Re: XiLe, from feeble to Ultra...6 months done, many remain... Glad to hear that you're working towards the real way to do squats. There's physiological reasons that your knees won't hurt doing ATG, the main ones being that your hips, glutes, and hammies are taking on so much more of the load than at parallel. Want to know the least stable position for your knees? A 90 degree angle, or parallel. That's the reason athletic trainers do the drawer test on your knee when it's at a 90 degree angle, because at that point only your ligaments are at work, none of the other muscles are. ATG is the way to go, keep working!!! __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-27-2008, 11:27 PM	#374
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Re: XiLe, from feeble to Ultra...6 months done, many remain... nice benching __________________ COME CHECK OUT MY JOURNAL

05-28-2008, 05:27 AM	#375
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 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)

05-29-2008, 05:52 PM	#376
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Hey everyone, I'm going to be busy the next few weeks, and I'm taking the next week off from lifting, so I'll update my journal this week, and I am apoligizing ahead of time for not being able to post in everyone's journal. Deadlift 135x8 225x8 315x3 405x 1/2 it's the cut 315x1 Olympic Front Squat 95x5 95x5 135x4 135x3 How embarrasing to have squatting PR's with 135, I'm getting beginner gains on these, increases despite me cutting. Maybe I'll run it 3x5 twice a week on it. Pullups BWx4 BWx4 BWx4 BWX4 Standing EZ Bar Curl 70x8 70x8 70x8 Hammer Curls 30x8 40x6 20x8 25 Minute LI Cardio __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)