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

XiLe Ultra · 05-23-2007, 09:00 PM

Alright summer break has started so I am creating my first workout log!

As of right now I am cutting so I am on a 3 day split,

Monday: Chest & Tri
Tuesday:rest
Wednsday: Back/Bi/Forearms
Thursday: Cardio
Friday: Shoulders/legs/abs
Saturday: Cardio
Sunday: Cardio

2 reasons for having tuesday as the rest day, I get bored on sundays...and my chest is a weak point so I feel it needs the little extra rest after the workout.

**Ikaika** · 05-23-2007, 09:50 PM

Subscribed yo...good luck bro. Looking forward to this.

XiLe Ultra · 05-23-2007, 10:18 PM

Wednsday
(didn't do bb bent over rows because my chest is very sore right now and it doesn't exactly feel good when I pull the bar up to my body)
Also since I am on a deficit of calories I am not staying in the gym for too long, hence the few excercises per body part.

Deadlifts: 135x8, 245x6, 265x5, 289x3. (10kg bumpers that's how I got 289)

Barbell Shrugs: 135x8, 225x6, 275x5, 295x4, 315x4 (reps are about as high as I can go without rolling my traps forward, I feel a little pain in my shoulders when I do that so I just go straight up and down)

Dumbbell Rows: 80x5, 80x5, 80x6 (my left side is lagging behind, so I didn't increase the weight.

Lat Pulldown: 130x6, 140x6, 150x6. Pretty wide grip just not all the way at the edge, and I pull to chest not traps.

By now the lack of calories were getting to me, I was low on energy.

e-z Bar close grip standing curls: 70x6, 80x2 (Some would count it as 3 but I had to bend my back to pull the third one)

Concentration curls: (short rest) 25x8, short rest, 20x10(slow reps)

Barbell forearm curls: 40x8, 40x8 (Slow)

Barbell forearm extensions: 30x8, 30x8 (Slow)

Then I pinch gripped 5lb plates with thumb and index finger, held it until they dropped out of my hand, and did it again.

Thanks for subscribing Ikaika, I did paste this earlier but I got an error and I had to leave for a bit.

XiLe Ultra · 05-23-2007, 10:42 PM

Plan for Friday. I better eat a good preworkout meal!

Shoulders

Barbell Military Press: 95x8, 135x5 (I was able to get 4 last week) 140 until failure. (Last week was 95x5, 115x5, 135x4). I am still very puzzled about what could have dropped my military press by 20lbs when I lifted with you Ikaika.

Dumbbell Military Presses: 50x8, 55x6, 60 until failure.

Lateral raises: 15x8, 20x8, 25x6, 30x failure

Legs

Squats (last week really sucked my adductors and abductors were murdering me, and my knees are always crappy

)
anyway... 135x8, 185x8, 205x8
*now if I feel pain in my hips I just stick to 135 or I skip out on squats that week.*

Leg Press: 2 plates x8, 4 plates x8, 6 plates x8.

With the current routine I am going to stick to Hamstring curls instead of SLDLs because I know my lower back will still be sore.

Hamstring Curl Machine (now I know the weight doesn't really matter here because of the pulleys but I'll put them anyway): 160x8, 180x8, 200x failure.

Dumbbell Calf raises: 45sx8, 60sx8, 70sx8 (all explosive)

Calf raise machine: 45x8, 55x8, 65x8->55x8->45x8 (slow and painful yet pleasureable reps, with a hellish torcher dropset)

XiLe Ultra · 05-25-2007, 04:45 AM

Today was just 45 minutes on the Crosstrainer maintaining a heart rate around 120.

XiLe Ultra · 05-29-2007, 07:01 PM

Alright, Yesterdays workout

I moved the intensity, really low

Incline Press: 135x8, 155x6, 165x4
(4-5 minutes of rest inbetween)
Dumbbell Presses: 65x8, 70x5, 75x4
(about 3 minutes of rest)

ez bar skullcrushers: 70x8, 70x8, 100x1 (spotter gave me the wrong bar on the second set...I thought I was doing 80s...and I got a little cocky and jumped to 100s...)

Standing Dumbbell Overhead extension: 50x8, 60x6, 60x6

Long rest times and a few workouts and I am sore as hell right now, next week I'll destroy myself by lowering rest to 3 minutes and doing incline dumbbell presses and some flyes on top. Also I'll add tricep cable pushdowns and kickbacks.

**DarkFalcon** · 05-29-2007, 07:32 PM

lol..gotta love when you put on the wrong weight. At first your like wtf!! Man I'm weak today! Then your like oh..sweet new PB!

XiLe Ultra · 05-29-2007, 09:08 PM

Quote:

Originally Posted by DarkFalcon

lol..gotta love when you put on the wrong weight. At first your like wtf!! Man I'm weak today! Then your like oh..sweet new PB!

hehe the other way around here...I was like man this feels like nothing and then I am like oh...it was nothing that's why lol.

SFriday · 05-29-2007, 09:18 PM

Good luck with the log brotha.

I'll be lurking....

**Ikaika** · 05-30-2007, 12:55 AM

Man I just trained shoulders and had the same thing happen that happened when we trained together, although my golfers elbow may have something to do with the fact that I had to drop down to the 65's for my dumbbell presses. Doh.

XiLe Ultra · 05-31-2007, 05:24 AM

Alright today low intensity heavy back day

Deadlifts

135x8, 225x6, 275x5, 300x1, 315x1, 325 (failed) Personal Record!!!!

I've failed 300 twice before, that's why I only repped it once, and this time it was easy, so I went to 315.

Barbell Shrugs

225x8, 275x5, 315x5, 315x5 PR AGAIN!!!!!

Lat Pulldown

120x8, 140x6, 160x6, 160x6

Concentration Curls

30x5, 35x5, 40x5

And I was destroyed after the workout, it was only 4 workouts, but man was I dead, I felt like I was brutally beaten up.

XiLe Ultra · 05-31-2007, 07:12 PM

Quote:

Originally Posted by Ikaika

Man I just trained shoulders and had the same thing happen that happened when we trained together, although my golfers elbow may have something to do with the fact that I had to drop down to the 65's for my dumbbell presses. Doh.

I sea, I've seen it happen to other people too actually. No elbow problems or anything, just a sudden drop.

XiLe Ultra · 06-04-2007, 10:05 PM

Terrible workout today...last time I had a dip in strength on my chest like I did today I was a lot stronger the next week, hopefully that will happen again, because I have decided to bulk for 3 weeks for sure, and then decide what I want to do after that.

anyway...

Incline Press
95x8
135x8
155x4...this was garbage compared to last week, I just felt all my strength disappear on the 3rd rep. Not the first time this has happened.

The last time this happened, it was on flat bench...135x8, 145x6, and then 155x2, and 165x0....it was a sudden disapperance of strength, the previous week I had done 155x4 and 165x1....the week after however, I did 155x5 easy and 165x4.

Well anyway back to the log...

Flat DB Presses
60x8x3
(my chest felt like it was going to blow up on the third set)

Decline Pec Deck
100x5x2...that was just terrible

Seated Chest Press Machine
150x8, 200x8

Triceps...

Superset 1: Skullcrushers + Close grip bench with 70lb EZ bar
2 sets, 8 reps each

Superset 2: Tricep Cable Pushdowns + DB Overhead Extensions
100x5+50x4
100x5+50x4

Again last week I was roughly 10lbs stronger on this plus a few more reps, minus the superset, still a lot weaker.

My chest and tris felt real good after the workout though, well hopefully I'll get a nice increase.

acbrits08 · 06-06-2007, 05:18 AM

I had an off day today also, man. We all have them, just gotta keep on keepin on

XiLe Ultra · 06-06-2007, 09:07 PM

I'm ultra sore right now from monday's chest day I feel I'll heal by like sunday haha.

XiLe Ultra · 06-07-2007, 01:00 AM

Alright today...

Rack pulls (below knee)
135x8
225x8
(lowered it to the very lowest part of the rack)
225x8
275x6

Barbell Shrugs
225x8
275x6
315x4

Dumbbell Shrugs
80sx8
90sx8

Dumbbell Rows
70x5
70x8
70x8

Barbell Curls
70x5 (close grip)
70x5 (wide grip)

Concentration Curls
30x5
30x5

Barbell Forearm Curls
50x8, 50x8, 50x10

Barbell Forearm Extensions
30x8, 30x8, 30x10

05-23-2007, 09:00 PM	#1
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	XiLe, from feeble to Ultra...6 months done, many remain... Alright summer break has started so I am creating my first workout log! As of right now I am cutting so I am on a 3 day split, Monday: Chest & Tri Tuesday:rest Wednsday: Back/Bi/Forearms Thursday: Cardio Friday: Shoulders/legs/abs Saturday: Cardio Sunday: Cardio 2 reasons for having tuesday as the rest day, I get bored on sundays...and my chest is a weak point so I feel it needs the little extra rest after the workout. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-23-2007, 09:50 PM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	Re: XiLe, from feeble to Ultra...6 months done, many remain... Subscribed yo...good luck bro. Looking forward to this. __________________ No supplement can make up for the lack of a strong work ethic.

05-23-2007, 10:18 PM	#3
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... Wednsday (didn't do bb bent over rows because my chest is very sore right now and it doesn't exactly feel good when I pull the bar up to my body) Also since I am on a deficit of calories I am not staying in the gym for too long, hence the few excercises per body part. Deadlifts: 135x8, 245x6, 265x5, 289x3. (10kg bumpers that's how I got 289) Barbell Shrugs: 135x8, 225x6, 275x5, 295x4, 315x4 (reps are about as high as I can go without rolling my traps forward, I feel a little pain in my shoulders when I do that so I just go straight up and down) Dumbbell Rows: 80x5, 80x5, 80x6 (my left side is lagging behind, so I didn't increase the weight. Lat Pulldown: 130x6, 140x6, 150x6. Pretty wide grip just not all the way at the edge, and I pull to chest not traps. By now the lack of calories were getting to me, I was low on energy. e-z Bar close grip standing curls: 70x6, 80x2 (Some would count it as 3 but I had to bend my back to pull the third one) Concentration curls: (short rest) 25x8, short rest, 20x10(slow reps) Barbell forearm curls: 40x8, 40x8 (Slow) Barbell forearm extensions: 30x8, 30x8 (Slow) Then I pinch gripped 5lb plates with thumb and index finger, held it until they dropped out of my hand, and did it again. Thanks for subscribing Ikaika, I did paste this earlier but I got an error and I had to leave for a bit. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-23-2007, 10:42 PM	#4
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... Plan for Friday. I better eat a good preworkout meal! Shoulders Barbell Military Press: 95x8, 135x5 (I was able to get 4 last week) 140 until failure. (Last week was 95x5, 115x5, 135x4). I am still very puzzled about what could have dropped my military press by 20lbs when I lifted with you Ikaika. Dumbbell Military Presses: 50x8, 55x6, 60 until failure. Lateral raises: 15x8, 20x8, 25x6, 30x failure Legs Squats (last week really sucked my adductors and abductors were murdering me, and my knees are always crappy ) anyway... 135x8, 185x8, 205x8 now if I feel pain in my hips I just stick to 135 or I skip out on squats that week. Leg Press: 2 plates x8, 4 plates x8, 6 plates x8. With the current routine I am going to stick to Hamstring curls instead of SLDLs because I know my lower back will still be sore. Hamstring Curl Machine (now I know the weight doesn't really matter here because of the pulleys but I'll put them anyway): 160x8, 180x8, 200x failure. Dumbbell Calf raises: 45sx8, 60sx8, 70sx8 (all explosive) Calf raise machine: 45x8, 55x8, 65x8->55x8->45x8 (slow and painful yet pleasureable reps, with a hellish torcher dropset) __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-25-2007, 04:45 AM	#5
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... Today was just 45 minutes on the Crosstrainer maintaining a heart rate around 120. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-29-2007, 07:01 PM	#6
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... Alright, Yesterdays workout I moved the intensity, really low Incline Press: 135x8, 155x6, 165x4 (4-5 minutes of rest inbetween) Dumbbell Presses: 65x8, 70x5, 75x4 (about 3 minutes of rest) ez bar skullcrushers: 70x8, 70x8, 100x1 (spotter gave me the wrong bar on the second set...I thought I was doing 80s...and I got a little cocky and jumped to 100s...) Standing Dumbbell Overhead extension: 50x8, 60x6, 60x6 Long rest times and a few workouts and I am sore as hell right now, next week I'll destroy myself by lowering rest to 3 minutes and doing incline dumbbell presses and some flyes on top. Also I'll add tricep cable pushdowns and kickbacks. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-29-2007, 07:32 PM	#7
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Re: XiLe, from feeble to Ultra...6 months done, many remain... lol..gotta love when you put on the wrong weight. At first your like wtf!! Man I'm weak today! Then your like oh..sweet new PB!

05-29-2007, 09:18 PM	#9
SFriday Pro Stature Join Date: May 2007 Location: Tempe, AZ Posts: 229 Recipes: 0 Rep Power: 49	Re: XiLe, from feeble to Ultra...6 months done, many remain... Good luck with the log brotha. I'll be lurking.... __________________ Misc Perv #3 4 lyfe

05-30-2007, 12:55 AM	#10
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	Re: XiLe, from feeble to Ultra...6 months done, many remain... Man I just trained shoulders and had the same thing happen that happened when we trained together, although my golfers elbow may have something to do with the fact that I had to drop down to the 65's for my dumbbell presses. Doh. __________________ No supplement can make up for the lack of a strong work ethic.

05-31-2007, 05:24 AM	#11
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... Alright today low intensity heavy back day Deadlifts 135x8, 225x6, 275x5, 300x1, 315x1, 325 (failed) Personal Record!!!! I've failed 300 twice before, that's why I only repped it once, and this time it was easy, so I went to 315. Barbell Shrugs 225x8, 275x5, 315x5, 315x5 PR AGAIN!!!!! Lat Pulldown 120x8, 140x6, 160x6, 160x6 Concentration Curls 30x5, 35x5, 40x5 And I was destroyed after the workout, it was only 4 workouts, but man was I dead, I felt like I was brutally beaten up. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

06-04-2007, 10:05 PM	#13
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... Terrible workout today...last time I had a dip in strength on my chest like I did today I was a lot stronger the next week, hopefully that will happen again, because I have decided to bulk for 3 weeks for sure, and then decide what I want to do after that. anyway... Incline Press 95x8 135x8 155x4...this was garbage compared to last week, I just felt all my strength disappear on the 3rd rep. Not the first time this has happened. The last time this happened, it was on flat bench...135x8, 145x6, and then 155x2, and 165x0....it was a sudden disapperance of strength, the previous week I had done 155x4 and 165x1....the week after however, I did 155x5 easy and 165x4. Well anyway back to the log... Flat DB Presses 60x8x3 (my chest felt like it was going to blow up on the third set) Decline Pec Deck 100x5x2...that was just terrible Seated Chest Press Machine 150x8, 200x8 Triceps... Superset 1: Skullcrushers + Close grip bench with 70lb EZ bar 2 sets, 8 reps each Superset 2: Tricep Cable Pushdowns + DB Overhead Extensions 100x5+50x4 100x5+50x4 Again last week I was roughly 10lbs stronger on this plus a few more reps, minus the superset, still a lot weaker. My chest and tris felt real good after the workout though, well hopefully I'll get a nice increase. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

06-06-2007, 05:18 AM	#14
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... I had an off day today also, man. We all have them, just gotta keep on keepin on __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-06-2007, 09:07 PM	#15
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'm ultra sore right now from monday's chest day I feel I'll heal by like sunday haha. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

06-07-2007, 01:00 AM	#16
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... Alright today... Rack pulls (below knee) 135x8 225x8 (lowered it to the very lowest part of the rack) 225x8 275x6 Barbell Shrugs 225x8 275x6 315x4 Dumbbell Shrugs 80sx8 90sx8 Dumbbell Rows 70x5 70x8 70x8 Barbell Curls 70x5 (close grip) 70x5 (wide grip) Concentration Curls 30x5 30x5 Barbell Forearm Curls 50x8, 50x8, 50x10 Barbell Forearm Extensions 30x8, 30x8, 30x10 __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)