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xtian
02-16-2010, 03:22 PM
1) Current calorie intake and protein intake. If you don't know, don't answer.

- Don't know. I eat when I'm hungry and have a protein shake in between meals.

2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises..

- I injured(dislocated) and had surgery to my right ankle a couple of years ago. The only real issue is pain and stiffness after playing sports and running which generally lasts 2-3 days. I'm still working on getting more flexibility. It has been coming along nicely.

3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?

- I have access to barbells, dumb-bells(up to 140 lbs) and a squat cage at my local gym.

4) How many days training can you commit to? And what days are they?

- I can commit 4-5 days to training. I usually like to start off my training week on Fridays and go from there. I can do M-F and even the weekends. I guess it all depends on work and family/kids schedule, but my gym is open 24 hours/day, so I really have no excuse not to go.

I will get updated pics ASAP. I do have some old upper body pics in my sig.

http://img156.imageshack.us/img156/9455/leg2.jpg

http://img269.imageshack.us/img269/3250/leg1u.jpg

http://img194.imageshack.us/img194/5078/leg4i.jpg

xtian
02-17-2010, 02:23 PM
Started program 2 -A.

Weighed in at 210lbs this morning.

I had Oats and whey for my preworkout meal and took 3 scoops of jack3d 30 mins before training.

Work sets only

Pull ups
BW + 40lbsx6
BW + 40lbsx6
BW + 45lbsx6
BW + 50x6
BW + 55x6
BW + 55x6
BW + 55x2
BW + 55x2
BW + 55x2

One arm DB rows
100lbsx6
110x6
115x6
115x6
115x6
120x6
120x2
120x2
120x2

Flat Bench press
225x6
245x6
265x6
275x6
285x6
285x6
285x2(really struggled here, decided to drop down to 275lbs)
The last 2 set were a real struggle
275x2
275x2

Standing BB press
100x6
115x6
125x6
125x6
135x6
135x6
135x2
135x2
135x2

overhead DB extensions
50x6
70x6
80x6
85x6
90x6
90x6
90x2
90x2
90x2


I felt great doing the vert/horiz pulling and horiz press, but I felt like I was getting my arse kicked from the very first set of the vert presses. It was a real struggle completing the rest of the the routine, but I managed.

I really underestimated the routine, I didn't realize how difficult it was to work to your 6RM and then push out the clusters for each movement. I'm excited to see how I feel doing the squats and deads.

Tom Mutaffis
02-18-2010, 08:10 AM
Hey Xtian - nice work on the first session there. The cluster sets are a bit tougher than they appear on paper!

I will be your 'Mentor' for this program so let me know if you need anything along the way and I will be keeping an eye on your training log.

xtian
02-18-2010, 12:57 PM
Just completed session B

Back squats 295x6x2x2x2

dead lifts 365x6x2x2x2

Standing calf raises in machine 280x6x2x2x2

bicep dumb bell curls 50x6x2x2x2

weighted decline crunches 45x6x2x2x2


Hey Tom! I'm so pleased that you're my mentor, real inspiration! My goal is to get bigger and stronger, aiming for 220-225lbs with minimal fat increase. I'm aiming for a 360lb bench, 400lb squat and a 500lb dead lift when all is said and done. I tested out all my 1RM after my short time using wendlers 5/3/1(about 2 months) and can say with confidence that they all seemed very light. However this new wbb routine seems to be very different, 6RM at 80% is really hard. I assumed 80% 6RMx6x2x2x2 would be very easy but am having a huge reality check.

My diet is a work in progress. I'm going to need A LOT of work in this area.

Looking forward to this!

xtian
02-18-2010, 01:14 PM
Crappy pics

http://img682.imageshack.us/img682/2899/bicep.jpg
http://img63.imageshack.us/img63/2426/frontav.jpg

Joe Black
02-19-2010, 02:42 AM
Hey I just wanted to say that you've got some good size and also you're not carrying too much fat and if you can achieve that with I eat when I'm hungry and have a protein shake in between meals' you have MASSIVE potential to make some really serious changes on this program if you sharpen up the diet!

Good luck, I'll be popping in from time to time and you're in good hands with Mr Mutaffis!

iliri85
02-19-2010, 09:31 AM
Looking great man, keep up the good job. :)

xtian
02-19-2010, 02:49 PM
Thanks for the inspiration guys!

Now, to answer the latest email:

Program: 2
Diet: 330/110/305 (I will follow the macros I came up with from my diet question thread)

Any suggestions on a simple meal plan to hit my macros Mr. Mutaffis?

iliri85
02-19-2010, 03:04 PM
Do you do any cardio at all or just lifting?

xtian
02-19-2010, 03:19 PM
No cardio in the last 3 months.

iliri85
02-19-2010, 04:51 PM
No cardio in the last 3 months.

I see, I'm asking because I'm not sure whether to do it myself, probably on the off days.

xtian
02-20-2010, 12:19 PM
Got in another A session.

Pull Ups BW + 60x6x2x2x2
one arm DB rows 130x6x2x2x2
Bench press 285x6x2x2x2
Standing BB Press 145x6x2x2x2
overhead DB extensions 110x6x2x2x2

Felt real good for this session, didn't burn out at the end at all. Some lifts even went up!

Energy- 9/10
Focus -10/10
Strength - 9/10
Overall Rating - 9/10


Going to be starting officially on Wednesday.

xtian
02-21-2010, 11:18 AM
I was able to squeeze in another session B.

Back squats 315x6x2x2x2
Deadlifts 385x6x2x2x2
Standing calf raises in machine 300x6x2x2x2
dumb bell curls 55x6x2x2x2
seated weighted abd crunches 200x6x2x2x2

Energy- 9/10
Focus -10/10
Strength - 9/10
Overall Rating - 9/10

Feeling good, feeling good!

Daniel Roberts
02-21-2010, 11:29 AM
I'm impressed and pleased you're cracking on. You definitely get the concept.; I'm really looking forward to watching you progress.

xtian
02-21-2010, 12:36 PM
I'm impressed and pleased you're cracking on. You definitely get the concept.; I'm really looking forward to watching you progress.

Thank you sir! I'm motivated more than ever!

Tom Mutaffis
02-22-2010, 05:07 PM
Great work on your training so far. How did the workouts feel? Have you been sore in the days following training?

Do you mind if I post the answer to your supplement question here in your journal? This way others could benefit from the information.

xtian
02-22-2010, 07:18 PM
Great work on your training so far. How did the workouts feel? Have you been sore in the days following training?

Do you mind if I post the answer to your supplement question here in your journal? This way others could benefit from the information.


I was sore 2 days after the first round of sessions A and B, no soreness since the second A and B sessions.

I don't mind at all. Post away!

Crapsicle
02-22-2010, 07:25 PM
Solid numbers in here man, your built like a Mack truck. Looks like we're both enjoying this routine

xtian
02-22-2010, 07:30 PM
Solid numbers in here man, your built like a Mack truck. Looks like we're both enjoying this routine

You too bro. I'm impressed with your deadlifts... I wanted to black out too lol.



P.S. I bought a dip belt. I'm looking forward to not holding 70lb+ dumbbells in between my legs lol

Tom Mutaffis
02-22-2010, 07:54 PM
I was sore 2 days after the first round of sessions A and B, no soreness since the second A and B sessions.

I don't mind at all. Post away!

Glad to hear that your body is adapting to the program, how do you feel in terms of the weights? Are you ready to start pushing the progression or going to keep things steady for another week?

A dip belt is a great investment; I am actually going to pick one up this weekend since my gym does not have one and I like to do weighted chins as my primary back movement.

I will create a seperate post with the supplement information here. Keep up the good work!

xtian
02-22-2010, 08:38 PM
Glad to hear that your body is adapting to the program, how do you feel in terms of the weights? Are you ready to start pushing the progression or going to keep things steady for another week?


The first week was definitely more like a "feeler" week. I felt more confident in the concept (as you can tell by my progression from the first a/b set versus the second a/b set) and was able to be more aggressive in tackling the weight. I'm definitely ready to start pushing my progression.

Crapsicle
02-22-2010, 10:36 PM
I got my dipbelt for christmas a year ago and I would never be able to train with out it. I too was a victim of tryin to keep heavy db's b/w my legs and focusing on not droppin it rather than the actual movement. ....Great investment

xtian
02-22-2010, 10:45 PM
Gotta do a better job hitting my macros.

284/115/335 :(

Tom Mutaffis
02-23-2010, 10:09 AM
My goal is to hit somewhere in the realm of 220-225lbs while increasing my squat to 400lbs, dead to 500, and bp to 360. What supps do you suggest I look into? Ultimately, I'd like to take advantage of ALN's discount for this program.

I'm currently taking;
Oats and whey by ON in the A.M. as I really have no appetite in the mornings.
ON's 100% Whey Gold Standard immediately after a work out
Sizeon's New creatine formula which has some protein and Amino Acids
ON's procomplex once a day

I really don't have a set meal plan. Recently I have just been making better decisions and trying to avoid my usually fast food junk(I used to eat fast food once-twice a day =X)

My goal macros are 330/110/305
3530kcal/day

-Chris

It sounds like those goals are realistic for you.

Here is how I would utilize your current supplements and what I would do in terms of additional supplements to help support your gains.

ON Oats & Whey - You can continue to use this for breakfast. Are you using one or two scoops? Being that you are looking to gain mass I would mix the shake with skim milk and eat a banana along with your shake. This should provide you with a good balanced breakfast.

ALN Results - This supplement is free for users of the program and is one of the best mass/strength supplements on the market. I would start taking this on a daily basis. You can have it after breakfast on non-training days and use it as part of your PWO solution on training days (I noticed that you do not currently ingest carbs PWO).

SizeOn V2 - This is a good intra-workout product. I would sip it while you train.

ALN Nitrean - You can replace your ON Whey and Pro Complex with Nitrean. The profile is better than both of their products and with the discount from this program the price is unbeatable. Comes out to be around $.50/serving if you buy two tubs with the discounts, and that is for a high quality blend with 5g of BCAA's per scoop.

If you need stimulants for pre-workout you could pick up a bottle of Nitor for $20 and that would last you 60-90 workouts (4 months) depending on how you dose it. For PWO I would do (2) scoops of Results with (2) scoops of Nitrean.

I assume that your macro ratio is Carb/Fat/Protein, and I think that something in the 300/100/300 range is reasonable. Chances are that you probably will exceed some of the numbers on training days and then possibly fall a bit short on non-training days.

Let me know if you want to go through some of your dietary choices, and always make sure that you are getting some lean protein before bed (shake / tuna / cottage cheese / etc.).

Tom Mutaffis
02-23-2010, 10:11 AM
Gotta do a better job hitting my macros.

284/115/335 :(

You are still close in terms of protein and it looks like you hit your calorie number for the day. Consistency is key - as long as you are close I wouldn't beat yourself up over minor discrepancies.

xtian
02-23-2010, 12:05 PM
ON Oats & Whey - You can continue to use this for breakfast. Are you using one or two scoops? Being that you are looking to gain mass I would mix the shake with skim milk and eat a banana along with your shake. This should provide you with a good balanced breakfast.

I'm currently using one scoop, but I think two scoops would probably be more beneficial. I will look to implement using the oats & whey with skim milk for the next couple of days(should help me hit my macros)



Let me know if you want to go through some of your dietary choices, and always make sure that you are getting some lean protein before bed (shake / tuna / cottage cheese / etc.).

I'm currently eating a small 5 oz can of tuna before bed.

Should I look to eat a really large breakfast if there will be a 4-6 hour window where I won't be able to eat. I just accepted a hospital job in the operating room, and was given the heads up that I may be working past my lunch break. Looks like I may have to cram my macros in between 5pm - midnight lol

Tom Mutaffis
02-23-2010, 01:10 PM
I'm currently using one scoop, but I think two scoops would probably be more beneficial. I will look to implement using the oats & whey with skim milk for the next couple of days(should help me hit my macros)

I'm currently eating a small 5 oz can of tuna before bed.

Should I look to eat a really large breakfast if there will be a 4-6 hour window where I won't be able to eat. I just accepted a hospital job in the operating room, and was given the heads up that I may be working past my lunch break. Looks like I may have to cram my macros in between 5pm - midnight lol

Congratulations on the new job; that sounds pretty exciting.

In terms of meeting your goals I would say that having a nice big breakfast is a great way to set up the entire day. Even if you will be unable to eat for 8-9 hours out of the day you should still be able to achieve most of your objectives. In terms of the Oats & Whey I would ease into things. Start off with half milk / half water, and maybe increase by 1/2 scoop then bump up to two scoops. This way you will not have any surprises (upset stomach).

The tuna before bed is a good protocol; I used to do the exact same thing with a regular size can every night right before bed.

Let me know if you need help with your diet in terms of meeting your macros and caloric goal; we can always come up with something to work around your schedule.

xtian
02-23-2010, 05:33 PM
Got the official first session in!

Program 2 -set A
Pull Ups BW + 60x6x2x2x2
One arm DB rows 140x6x2x2x2!!! -gym DB's only go up to 140 :(
BB Bench Press 295x6x2x2x2
Seated Military Press 175x6x2x2x2
Weighted Dips 110x6x2x2x2!!! - First time using the dip belt! I smashed my PR, which was a 70lb Dumbbell in between my thighs!

threw in some face pulls 3x10

Energy- 9/10
Focus -10/10
Strength - 9/10
Overall Rating - 9/10
Fun - 10/10!!!!!!!!!!!!!!!!!!!!!!

xtian
02-23-2010, 11:13 PM
Went a bit overboard lol Cals: 4057 325/144/353 (Carb/fat/Protein)

Tom Mutaffis
02-24-2010, 07:06 AM
Great training session! Looks like you also did pretty well in the kitchen... :)

xtian
02-24-2010, 09:38 AM
Great training session! Looks like you also did pretty well in the kitchen... :)

Thanks Tom!


Session B

Back squats 315x6x2x2x2
SLDL 315x6x2x2x2
Standing calf machine 310x6x2x2x2
BB Bicep curl 115x6x2x2x2
Weighted decline crunches 45x6x2x2x2 - Had to rush through this, could've done more weight.

Didn't sleep well.
Energy- 7/10
Focus -8/10
Strength - 7/10
Overall Rating - 7.5/10


Hey Tom, what are your thoughts on throwing in a few accessory leg movements? I feel like I'm not getting enough explosion out of the hole while squatting.

xtian
02-27-2010, 12:01 PM
Bench Press 295x6x2x2x2
Seated military press 175x6x2x2x2
Weighted Pull ups 70x6x2x2x2
Bent over BB row 195x6x2x2x2
Close grip BP 265x6x2x2x2

Energy- 6/10
Focus -6/10
Strength - 5/10
Overall Rating - 5.5/10

Developed some bad elbow tendinitis, it was really tough grabbing, pushing and pulling the bar .

SquareHead
02-27-2010, 12:04 PM
Dude, elbow pain sucks! Been there; lift smart and take good care of it.

Tom Mutaffis
02-27-2010, 06:41 PM
Bench Press 295x6x2x2x2
Seated military press 175x6x2x2x2
Weighted Pull ups 70x6x2x2x2
Bent over BB row 195x6x2x2x2
Close grip BP 265x6x2x2x2

Energy- 6/10
Focus -6/10
Strength - 5/10
Overall Rating - 5.5/10

Developed some bad elbow tendinitis, it was really tough grabbing, pushing and pulling the bar .

What are you doing right now in terms of warmup? I have found that some light biceps/triceps movements will help with elbow tendonitis along with other rehab such as ice, rest, and neoprene sleeves. Some light band work on off days can be helpful as well.

You still put in some good work in the gym all things considered and if we have to modify the program to accomodate your tendonitis we can do that. It is something that I have battled with in the past.

Let me know if there is anything that I can help you with and make sure to ice your arm this weekend.

xtian
02-28-2010, 12:47 PM
What are you doing right now in terms of warmup? I have found that some light biceps/triceps movements will help with elbow tendonitis along with other rehab such as ice, rest, and neoprene sleeves. Some light band work on off days can be helpful as well.


For upper body I do shoulder/arm circles, body weight dips, body weight push ups and light shoulder presses. I know I need work in this area. I'll try to incorporate the recommended warm ups that are given along with the routine.



6am 1 serving honey bunches of oats
1 cup whole milk
8am 2 scoops of oats and whey
1 medium sized Banana
830am 3 scoops jack3d

Here is how my morning session went.

Back squats 335x6x2x2x2
deadlifts 385x6x2x2x2
Onehand cable curls 80x6x2x2x2
seated calf rasies 200x6x2x2x2
seated abd crunches 200x6x2x2x2

xtian
02-28-2010, 10:03 PM
339/125/326 (P/F/C)

Weight 215lbs

Tom Mutaffis
03-01-2010, 06:30 AM
Nice job on the diet and lower body training.

How is your elbow feeling?

Daniel Roberts
03-01-2010, 08:17 AM
Hi Xtian, a few thoughts on your elbows. firstly, are you using elbow sleeves? Tommy Konos are good and can be worn the whole workout to keep the elbows nicely warm and lubricated, as opposed to some more restrictive ones.

Get a good liniment, Equi-Block-DT , which yes, is for horses but works a charm - get it in livestock stores for $15-20 or Elite FTS.

Ditch the dips in the warm-up and look at Nick Tumminello's whole upper body article - http://www.wannabebig.com/training/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/


Start thinking about more elbow friendly exercises i.e. swap out close grip bench for close grip from pins or boards.

Also have a read of this old eric Cressey article, covers a couple of the points above and more -

http://mikedemeter.com/articles/Mighty%20Elbows%20and%20Wrists-Cressey.pdf

xtian
03-01-2010, 07:37 PM
Nice job on the diet and lower body training.

How is your elbow feeling?


Hi Xtian, a few thoughts on your elbows. firstly, are you using elbow sleeves? Tommy Konos are good and can be worn the whole workout to keep the elbows nicely warm and lubricated, as opposed to some more restrictive ones.

Get a good liniment, Equi-Block-DT , which yes, is for horses but works a charm - get it in livestock stores for $15-20 or Elite FTS.

Ditch the dips in the warm-up and look at Nick Tumminello's whole upper body article - http://www.wannabebig.com/training/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/


Start thinking about more elbow friendly exercises i.e. swap out close grip bench for close grip from pins or boards.

Also have a read of this old eric Cressey article, covers a couple of the points above and more -

http://mikedemeter.com/articles/Mighty%20Elbows%20and%20Wrists-Cressey.pdf

I'm still having pain and some stiffness in the mornings. I'm currently using a McDavid elastic brace, which provides some comfort while doing general activity.

Thanks for the insight Daniel, I will definitely look into what you have suggested. I got some Glucosamine and other supplements that are supposedly for ligament and joint support, I'll give em a try.

Tom Mutaffis
03-02-2010, 07:04 AM
I'm still having pain and some stiffness in the mornings. I'm currently using a McDavid elastic brace, which provides some comfort while doing general activity.

Thanks for the insight Daniel, I will definitely look into what you have suggested. I got some Glucosamine and other supplements that are supposedly for ligament and joint support, I'll give em a try.

Adding in some extra fish oil can also work well for joint support.

I would continue with ice and light band work in the meantime and hopefully you can find movements for your upper body training that do not put too much pressure on your elbow.

xtian
03-03-2010, 08:44 PM
barbell bench press 295x6 305x2x2x2
dumb bell seated shoulder press 90x6x2x2x2
barbell bent over row 205x6x2x2x2(palms facing forward)
pull ups BW+45x6x2x2x2x

I avoided direct tricep work due to my lingering elbow tendinitis.

328/115/315

Tom Mutaffis
03-04-2010, 06:22 AM
barbell bench press 295x6 305x2x2x2
dumb bell seated shoulder press 90x6x2x2x2
barbell bent over row 205x6x2x2x2(palms facing forward)
pull ups BW+45x6x2x2x2x

I avoided direct tricep work due to my lingering elbow tendinitis.

328/115/315

Nice work.

I would continue to ice and do some light pumping movements (light/high rep pushdowns, etc.) to help rehab your elbow.

xtian
03-04-2010, 09:12 PM
Nice work.

I would continue to ice and do some light pumping movements (light/high rep pushdowns, etc.) to help rehab your elbow.

Back squats 335x6x2x2x2
SLDL 335x6x2x2x2
standing calf rasies 310x6x2x2x2
decline crunches 45x6x2x2x2 -I know I could do more weight here, I just need a better way to hold on to the weight.
db curls 50x6x2x2x2

threw in some Light tri's as suggested;
Pushdowns w/ rope worked up to 75x3x14

Daniel Roberts
03-05-2010, 02:28 AM
Have you got any access to bands for the pressdowns? Might be an idea, they seem to be smoother and easier on the elbow, the tension builds at the right spot.

Tom Mutaffis
03-05-2010, 08:13 AM
Back squats 335x6x2x2x2
SLDL 335x6x2x2x2
standing calf rasies 310x6x2x2x2
decline crunches 45x6x2x2x2 -I know I could do more weight here, I just need a better way to hold on to the weight.
db curls 50x6x2x2x2

threw in some Light tri's as suggested;
Pushdowns w/ rope worked up to 75x3x14

Nice job on the squats and SLDL.

For the pushdowns 75 lbs is way too heavy and I would recommend doing a lot more reps. For 'light' I mean 35-50 lbs for sets of 50+ reps. As Daniel suggested, band pushdowns work well for this if you have access to them.

xtian
03-05-2010, 01:50 PM
Got it.

Unfortunately, I don't have access to bands.

Can anyone recommend any weighted ab excercises?

xtian
03-06-2010, 11:44 AM
My elbow felt pretty good today.

DB bench press 125x6x2x2x2
BB military press 165x6x2x2x2
Wide grip lat pulldown 240x6x2x2x2
DB one hand row 140x6x2x2x2
Seated overhead extensions 110x6x2x2x2

xtian
03-07-2010, 11:32 AM
Morning weight: 215lbs

Dead lift 405x6x2x2x2
Front squat 225x6x2x2x2
Seated calf raise 195x6x2x2x2
Barbell curl 115x6x2x2x2
Cable crunches 110x6x2x2x2

xtian
03-07-2010, 11:35 PM
340/110/370

Joe Black
03-08-2010, 02:25 AM
Hey xitan,

Great job in keeping the journal updated and some good lifts!

How is the diet going? What numbers are you aiming to hit and also what are your goals with your weight? Are you moving in the right direction?

xtian
03-08-2010, 09:29 PM
Hey xitan,

Great job in keeping the journal updated and some good lifts!

How is the diet going? What numbers are you aiming to hit and also what are your goals with your weight? Are you moving in the right direction?

I need to be more consistent on hitting my numbers (330/110/305). I need to do a better job limiting my fat and carb intake.

Todays numbers : 317/157/329

Goal: 225lbs

I'm sitting at 216lbs, I gained 3lbs in the past 2 weeks.

xtian
03-09-2010, 08:25 PM
Session A

Incline BB benchpress 245x6x2x2x2
Standing BB MP 155x6x2x2x2
Pull ups bw + 45x6x2x2x2
seated cable rows 240x6x2x2x2
close grip bench press 245x6x2x2x2

xtian
03-09-2010, 11:02 PM
cals: 3,235 fat: 98 carbs: 299 prot: 317

xtian
03-10-2010, 08:59 PM
back squats 315x6x2x2x2
rack pulls 385x6x2x2x2
bb curls 115x6x2x2x2
calf raises 320x6x2x2x2
cable crunch 110x6x2x2x2

cal: 3,470 fat: 102 carb: 337 prot: 337

xtian
03-11-2010, 09:00 PM
cals: 3347 fat: 150 carb: 224 prot: 307


I've been taking Nitrrean and results the past 2 days.

Daniel Roberts
03-12-2010, 04:20 AM
Based on your weight gain then you're on target for 225lbs maybe a bit more and you're training looks to be good. How's your elbow holding up?

xtian
03-13-2010, 11:57 AM
Based on your weight gain then you're on target for 225lbs maybe a bit more and you're training looks to be good. How's your elbow holding up?

Right elbow is at 85%. I'm now having some joint pain in my left elbow.

2 scoops oats and whey + 1.5cups 2% milk
3 scoops jack3d

Session A
BB benchpress 295x6 305x6 295x2(failed horribly) 275x2x2
Pendlay BB rows 225x6x2x2x2(pr)
Hammer str shoulder press 3pps+20x6x2x2x2
DB overhead extensions 110x6x2x2x2
Hammer str high rows 4ppsx6x2x2x2(pr)

2scoops nitrean
1 serving results
1 banana

I'm feeling beat up.

It sure seems like I'm making good progress on my back movements. However, I'm not sure how I feel on my other lifts.

Daniel Roberts
03-13-2010, 12:39 PM
I know how you feel. I'm guessing some of the other lifts are suffering because of your elbow/elbows.

My suggestion and something I do, is to stop pushing for a PR on the particular movements that are hurting/not progressing, and use a weight that allows those particular lifts to be done comfortably - not easy, something like a previous PR. On the other lifts push as normal.
Try this for a couple sessions and see how that feels.

Joe Black
03-13-2010, 01:24 PM
Niggles like that are so frustrating huh?

Daniel's suggestions are a good approach to working around such niggles and if it keeps up, Tom might be able to help you adjust the routine a little to make things easier.

Also do you take fish oil? It's typically good for reducing stiffness/joint pain.

Daniel Roberts
03-13-2010, 01:29 PM
Yup, just to be clear I'm assuming your elbows are reasonable not 'injured'. My suggestions above are about managing fatigue in your slowly progressing lifts NOT fixing your elbows. Tom and I gave advice about them previously, if they get worse we'll have to review your options.

xtian
03-13-2010, 01:38 PM
I have been taking one capsule a day. Should I up the dosage?

I'm really looking forward to the deload week. I have a bad habit of going balls to the wall on each exercise, even when I'm not 100%. I know I'm setting myself up for disaster. I get all down on myself if I take it easy, even though I know i would be better off( joints) doing so.

Joe Black
03-13-2010, 01:53 PM
I would probably up the dosage to 5 or 6 a day for a few days and see if you notice an improvement. Obviously take into account the calories though.

xtian
03-14-2010, 11:53 AM
session B

- about 10 mins of lower body dynamic stretching.

deadlifts 405x6x2x2x2
squats 295x6x2x2x2
-I bought some cheap resistance bands from a local sporting goods store.
band curls 4x25(felt therapeutic)
seated db curl 50x6x2x2x2
cable crunch 90x6x2x2x2
machine calf raises 330x6x2x2x2

xtian
03-18-2010, 09:42 PM
Tuesday: Session A

Incline bench press 245x6x2x2x2
seated military press 175x6x2x2x2
bent over one hand DB row 140x6x2x2x2
wide grip pull downs 220x6x2x2x2
overhead extensions w/ bands 4x25

Today session B -
squat 295x6x2x2x2
sldl 315x6x2x2x2
bb curl 90x6x2x2x2
calf machine 240x6x2x2x2
seated ab crunch 180x6x2x2x2

I'm still not ready to try for PR's on some movements due to elbow pain. It has gotten better this past couple of days, but I'm gonna baby them for a few more.

Ankle has been acting up and I have some pain to my left hammy. **** it...

I haven't really tracked my diet this past 2 days due to a hectic work schedule. I have been getting in at least 3-4 protein shakes per day and my meals have mainly been high in protein, so I shouldn't be too off.

sleep has been inconsistent this past week. I have been taking melatonin for sleep support but MEH.

xtian
03-20-2010, 04:29 PM
session a
bench press 285x6x2x2x2
pendley rows 225x6x2x2x2
pull ups bw + 45x6x2x2x2
seated db press 90x6x2x2x2
one arm over head ext w/ bands 4x25
one arm pressdown 80x6x2x2x2

xtian
03-21-2010, 12:20 PM
Started of with deads today as I wanted to really focus on them.
deads 435x6x2x2x2(pr)
squats 275x6x2x2x2 - ran out of gas
calf press on leg press machine 4ppsx6x2x2x2
"rectus abdominis" machine 150x6x2x2x2
seated preacher curl w/ ez bar 1ppsx6x2x2x2

Daniel Roberts
03-21-2010, 01:30 PM
Started of with deads today as I wanted to really focus on them.
deads 435x6x2x2x2(pr)
squats 275x6x2x2x2 - ran out of gas
calf press on leg press machine 4ppsx6x2x2x2
"rectus abdominis" machine 150x6x2x2x2
seated preacher curl w/ ez bar 1ppsx6x2x2x2

Nice deadlift - have you tried for a 2RM? Be interesting to see where it's at after the 12 weeks in comparison to the 445lbs in your signature.

xtian
03-23-2010, 09:27 PM
Nice deadlift - have you tried for a 2RM? Be interesting to see where it's at after the 12 weeks in comparison to the 445lbs in your signature.

I have not. I'll aim for a 2rm after the deload week.

Seems like my elbows have responded well to all the advice that was given to me (bands, fish oil dosage, deload on tri heavy movements etc etc...) I did some aggressive tri movements, but held back on the weight. I had low energy levels today, so I guess it was a blessing in disguise that I didn't over do it.

session A:

bb bench press 285x5x2x2x2
seated db shoulder press 90x6x2x2x2
pull ups bw + 45x6x2x2x2
dips bw + 105x8x3x2x2
one hand bent over db row 120x6x2x2x2

Joe Black
03-24-2010, 03:10 AM
When is your deload week?

Make sure you take that week and really take it properly to rest - it will help with the energy levels and injuries/niggles and you'll be stronger for it in the coming weeks for sure.

Tom Mutaffis
03-29-2010, 11:39 AM
Glad to hear that your elbow is feeling better.

Looks like your strength has increased across the board, is your sleep schedule back on track now?

xtian
03-30-2010, 10:37 PM
last 2 workouts before the deload week looked like this;

Friday 3/26

benchpress 295x6x2x2x2
seated military press 185x6x2x2x2
wide grip pull down 220x6x2x2x2
one hand bent over db row 140x6x2x2x2

cal 3,470 fat 102.2 carb 337.4 pro 337.4

sat 3/27

back squat 315x6x2x2x2
deadlift 365x6x2x2x2
calf press 5ppsx6x2x2x2
bb curl 100x6x2x2x2
weighted leg raise machine 150x6x2x2x2

cal 3,587
fat 157.1
carb 329.0
pro 295.6

today - deload day

bb benchpress 205lb 2x15
bb pendley row (hands facing forward)135lb 2x15
wide grip pull down 140lb 2x15
seated military press 115lb 2x15
dips bw 2x15

cal 2,549
fat 51.2
carb 281.6
pro 275.4

way short today.

I just joined a bball league, games don't start till may. I'm planning on starting some cardio to get in bball shape. I'm thinking to drop in weight a little, may suite my current life style as its been a real struggle hitting my marcos.

Daniel Roberts
04-01-2010, 05:35 AM
So 225lbs might not be the goal anymore?! Your goals are very personal so do what makes you happy. Bare in mind that throwing in cardio and bball when you finally start playing will immediately take weight off you even at your current intake; just be careful not to drop the calories and increase activity at the same time - but then again it depends on just how much weight you want to lose.
If I recall from your photos you're muscular and fairly lean; weight loss won't take long before it'll be predominantly muscle mass loss for you, if not managed appropriately.
Let us know what direction you want to take. Personally I still want to see you beat the PR's in your signature before you make any radical course changes!

xtian
04-01-2010, 02:26 PM
So 225lbs might not be the goal anymore?! Your goals are very personal so do what makes you happy. Bare in mind that throwing in cardio and bball when you finally start playing will immediately take weight off you even at your current intake; just be careful not to drop the calories and increase activity at the same time - but then again it depends on just how much weight you want to lose.
If I recall from your photos you're muscular and fairly lean; weight loss won't take long before it'll be predominantly muscle mass loss for you, if not managed appropriately.
Let us know what direction you want to take. Personally I still want to see you beat the PR's in your signature before you make any radical course changes!

You're right. I shouldn't stray away from my goal. I'll see how the next few weeks go for me. My regimen for getting into Bball shape is by playing pickup games 1-2 times a week(I know, not much lol). It's just rec league with a bunch of close friends, so it's difinitely nothing serious.

Back squats 205 2x15
deadlift 225 2x15
bb curl 70 2x15
calf raise 140 2x15
cable crunch 70 2x15

xtian
04-03-2010, 12:14 AM
benchpress 205x15 215x15
pulldowns 160 2x15
standing mp 75 2x15 (burned like hell)
one hand db row 70 2x15
dips 2x15

xtian
04-03-2010, 12:20 AM
cals 3,640 fats 161.8 carb 282.5 pro 299.8

xtian
04-03-2010, 03:38 PM
Sldl 225 2x15
front squat 115x15 135x15
bb curl 50x15 60x15
calf raise 140 2x15
leg raises 2x15
threw in some chin ups 2x15 and bulagrian Lunges 2x15

xtian
04-03-2010, 07:05 PM
weighed myself today and I'm back @ 213lbs

http://img197.imageshack.us/img197/4694/frontapril.jpg

xtian
04-04-2010, 10:52 PM
cal 4,008 fat 111.2 carbs 437.6 protein 342.4

xtian
04-06-2010, 09:26 PM
bb benchpress barx20 135x10, 205x6, 275x6, 300x6x2x2x2
seated military press 95x8, 135x8, 155x6, 205x6x2x2x2
pull ups bw+ 25x6, bw + 25x6, bw + 25x6x2x2x2
seated low row 3pps6x2x2x2
cgbp 135x8, 205x6, 225x6 225x6x 225x6x2x2x2

Joe Black
04-08-2010, 02:37 AM
So you're 3 lbs heavier from when you started right?

In your new pics you look a little fuller and leaner but it is very different lighting so it can be tricky to tell.

how do you think you are doing 6 or so weeks in by the way? - weight, strength and body composition?

You look great in your recent pics though - a great shape and pretty lean with it!

xtian
04-11-2010, 01:11 PM
So you're 3 lbs heavier from when you started right?

In your new pics you look a little fuller and leaner but it is very different lighting so it can be tricky to tell.

how do you think you are doing 6 or so weeks in by the way? - weight, strength and body composition?

You look great in your recent pics though - a great shape and pretty lean with it!

Yes, I think I can confidently say that I put on a legit 3 lbs since I started.

I think I have made really good progression in my deadlifting and squatting.

I think I would have been better off doing program 3 instead of program 2. I'm sure my elbows had a play in this, but I haven't seen much gains in my upper body. Doing chest/shoulder/tris on the same day is tough since a lot of the exercises hit each muscle group secondary, like bench hits shoulder/tris secondary, shoulder press hits tris secondary etc etc.. does that make sense?

yesterdays session A

chest: warm up bb bench press 225x6 275x6
working set db bench press 115x6 115x6x2x2x2
shoulders: standing mp 105x6 135x6 145x6x2x2x2
back: cable seated row 200x6 220x6 250x6x2x2x2
pull up bwx6 bwx6 bwx6x2x2x2
triceps: one hand press down: 70x6 90x6 100x6x2x2x2

todays session b

squat: 135x10 225x6 315x6 345x4x2x2(pr)
deadlift 225x6 315x6 445x6x2x2x2(pr)
bb curl 115x6 115x6x2x2x2
cable crunch 80x6 80x6x2x2x2
seated calf raise 190x6x2x2x2

edit: PR's on squat and deadlift

Daniel Roberts
04-18-2010, 09:07 AM
Congratulations on the PR's by the way, you can't be far off the 500+lb deadlift right now and the 400lbs squat at a push.

Anyway, overlapping of bodyparts as you've rightly pointed out isan issue and it's going to affect people very differently and is something I covered in the original article. You've got the principles covered, so feel free to experiement with the order and placing of exercises. I feel the same way you do, which is why I split things up differently. and use option 3. It gives that bit more flexibility. DC Training uses a similar split to the one you're on now, so it's not unique. Think about swapping biceps and triceps and see if that makes a difference. You won't be offending me, besides your feedback helps, so give it and anything else you think will help a shot.

xtian
04-18-2010, 12:20 PM
Congratulations on the PR's by the way, you can't be far off the 500+lb deadlift right now and the 400lbs squat at a push.

Anyway, overlapping of bodyparts as you've rightly pointed out isan issue and it's going to affect people very differently and is something I covered in the original article. You've got the principles covered, so feel free to experiement with the order and placing of exercises. I feel the same way you do, which is why I split things up differently. and use option 3. It gives that bit more flexibility. DC Training uses a similar split to the one you're on now, so it's not unique. Think about swapping biceps and triceps and see if that makes a difference. You won't be offending me, besides your feedback helps, so give it and anything else you think will help a shot.

Thanks.

I wanted to focus on my PR's today.

Back squat 315x5 335x3 375x1 385x1
dead lift 315x5 385x3 405x1 455x1 475x1 495x1

I smashed my PR's, feeling really pumped up as I'm so close to my goals!

threw in some bi's/tris/abs/calves

bb curl 95x6 105x 5 115x5 125x3
chin ups BW 3x8
dips BW 4x16
calf rasies worked up to 300x6
weighted leg raises worked up to 150x6

Daniel Roberts
04-18-2010, 12:35 PM
Wow, congratulations!

xtian
04-18-2010, 02:09 PM
Wow, congratulations!

Thank you!

How often should I try for a 1RM?

Daniel Roberts
04-19-2010, 11:17 AM
Your call chief, sometimes things just feel really right and you just have to see how much you can lift - can't tell you how often that'll be for you, but in any case it's not going to be so often that it disrupts the program, besides the work of doing it is a training effect and the shot in the arm it gives your confidence carries over to the rest of the program.
I suspect you'll be trying for the 400+ and 500+ within the next couple of weeks!! I know I would if I'd been so close.

xtian
05-08-2010, 09:38 AM
I took some time off to nurse some injuries. I'm all better now.

BIG thanks to Daniel Clough, Daniel Roberts and Tom. I made a lot of progress on my major lifts. I thank you all for the opportunity.

Daniel Roberts
05-13-2010, 08:58 AM
No worries and I'm impressed with your progress. Check your PM's.

Tom Mutaffis
06-04-2010, 02:48 PM
Just checking back through some old journals, great job on your progress here.

Let me know if I can help you with any of your training down the road - looks like you are hitting some big strength milestones right now.

Kong
06-16-2010, 02:07 PM
Looin awesome in here mate

xtian
09-01-2010, 11:47 PM
So, I've done a couple of 5/3/1 cycles and I'm looking to get back into HCT. My long term goals are to eventually to hit Squats 400+ Bench 350+ and Deadlift 600+, current lifts are in my sig.

I still have a deload week to get through before actually starting this routine. I will at least have the opportunity to rest my nagging hammy injury.

Just purchased some Results, Opticen and ETS to help me along the way. Starting Weight is 195lbs. Looking to get back to around 220lbs.

Daniel Roberts
09-02-2010, 03:39 AM
Give me a shout if you need anything.

xtian
09-11-2010, 01:49 PM
Todays weight - 199lbs

15 mins of dynamic stretching

Weighted pull ups
BW x 10
BW + 25 x 6
BW + 35 x 6
BW + 45 x 6
BW + 55 x 6 + 2 + 2 + 2

One handed DB row
75x6
80x6
90x6
105x6 + 2 + 2 + 2

Incline BB press
135x6
185x6
205x6
225x6 + 2 + 2 + 2

Seated DB shoulder press
70x6
75x6
85x6
90x6 + 2 + 2 + 2

Weighted dips
BW + 25 x 6
BW + 45 x 6
BW + 70 x 6
BW + 90 x 6 + 2 + 2 + 2

threw in some rear shoulders for 3x15

My left hamstring is still tender. Dunno if I'll be up for tomorrows leg session.

I'm expecting my Supp shipment of ETS, opticen and Results this Monday!

I'm also planning to join a pullup contest on another forum. It's a one rep max comp and so far I failed on BW + 135 (chin was an inch or 2 away from clearing the bar). Someone pulled BW + 170ish, so there is some stiff competition.

xtian
09-12-2010, 11:57 AM
15 mins of dynamic stretching

Squats
BW x 10
135x1
185x1
205x6
225x6
255x6+2+2+2

SLDL's
155x6
185x6
225x6
245x6+2+2+2

DB Bicep curls
30x6
40x6
45x6
50x6+2+2+2

Seated Ab crunch
110x6
140x6
160x6
180x6
190x6+2+2+2

Calf raises in the leg press machine
worked up to 5 plates per side +2+2+2

DB hammer curls
30x8
35x8
35x8

Hammy felt fine. Didn't push myself too hard in fear of aggravating it.

Kong
09-14-2010, 08:37 AM
Lookin great in here mate.

xtian
09-14-2010, 08:17 PM
Pull ups

BW x 10
BW + 25 x 1
BW + 45 x 1
BW + 45 x 6
BW + 55 x 6
BW + 70 x 6 + 2 + 2+ 2

Hammer Str low row

90 per side x 6
135 per side x 6
145 per side x 6
155 per side x 6 + 2 + 2 + 2

Flat DB chest press

65x6
80x6
90x6
100x6
115x6 + 2 + 2 + 2

BB Standing Over Head Press

135x6
155x6 + 2 + 2 + 2

One hand cable press down (overhand)
60x6
70x6
80x6
90x6 + 2 + 2 + 2


Mmmmmm Results tropical punch taste damn good! Opticen Ain't bad either!

xtian
09-14-2010, 08:19 PM
Lookin great in here mate.

Thanks!

xtian
09-15-2010, 11:25 PM
10 mins of Dynamic stretching

Deadlifts
135x10
185x1
225x1
315x6
365x6
405x6 + 2 + 2 + 2

Back squats
135x6
185x6
225x6 + 2 + 2 + 2

Seated DB curls
25x6
30x6
45x6 + 2 + 2 + 2

Seated Calf Raises
Worked up to 140x6 + 2 + 2 + 2

Skipped Abs

xtian
09-18-2010, 11:59 AM
Morning weight = 200lbs

Weighted pull ups
BW X 6
BW + 25 x 6
BW + 45 x 6
BW + 70 x 6
BW + 90 x 6 + 2 + 2 + 2

Seated cable rows
140x6
160x6
180x6
210x6
230x6
250x6 + 2 + 2 + 2

BB bench press
Bar x 10
135x6
205x6
235x6
275x6 + 2 275x1 265x1

Seated military press
115x6
135x6
155x6 + 2 + 2 + 2

Seated DB tricep extensions
55x6
70x6
80x6
90x6
100x6 + 2 + 2 + 2

xtian
09-19-2010, 01:33 PM
Back Squats
225x6
255x6
275x6 + 2 + 2 + 2

SLDL's
225x6
275x6
315x6
335x6 + 2 + 2 + 2

DB bicep curls
30x6
40x6
45x6
50x6 + 2 + 2 + 2

AB crunch machine
90x6
110x6
130x6
150x6
170x6
190x6 + 2 + 2 + 2

Machine calf rasies
90 per side x 6
135 per side x 6
160 per side x 6 + 2 + 2 + 2

DB shrugs
90x6
100x6
110x6
115x6 + 2 + 2 + 2

xtian
09-19-2010, 01:35 PM
woke up with left shoulder pain. Hopefully it's nothing serious and will pass soon. I'm going to avoid any DB/BB shoulder work for a week or so and just stick to the hammer strength stuff.

xtian
09-21-2010, 09:57 PM
Really held back today due to shoulder and elbow pain.

Bench press
Bar x 10
135x1
155x1
185x1
205x6
225x6
235x6
265x6 + 2 + 2 + 2

Standing DB over head press
35x6
45x6
55x6
60x6 + 2 + 2 + 2

Pull ups
BW x 6
BW + 25x6
BW + 45x6
BW + 70x6 + 2 + 2 + 2

Seated cable rows
150x6
190x6
230x6
250x6 + 2 + 2 + 2

One handed cable press downs
50x6
70x6
80x6
90x6
100x6 + 2 + 2 + 2

threw in some DB rear delt work
25x15
25x15
25x10

I have noticed this routine is really hard on my upper body, samething happend the first time I was on this routine. I really need to key in on the autoregulation and listen to my body. I should have not done the extra shoulder work. Oh well.

xtian
09-22-2010, 10:49 AM
Still taking it easy. Hammy felt fine after todays session.

Dead lift
135x10
185x1
225x1
315x6
365x6
385x6 + 2 + 2 + 2

Back squats narrow stance
205x6
225x6
245x6
260x6 + 2 + 2 + 2

BB curls
70x6
95x6
105x6 + 2 + 2 + 2

Calf press
135 per side x 6
180 per side x 6
225 per side x 6 + 2 + 2 + 2

weighted ab crunch
70x6
90x6
100x6 + 2 + 2 + 2

xtian
09-24-2010, 07:27 PM
Bench press
Bar x 10
135x1
155x1
185x6
205x6
225x6
275x6 + 2 + 2 + 2

Bent over BB row
135x6
155x6
185x6
195x6
205x6 + 2 + 2 + 2

Standing OHP
95x6
115x6
135x6
155x6 + 2 + 2 + 2

Weighted Chin ups
BW + 25 x 6
BW + 35 x 6
BW + 45 x 6
BW + 70 x 6

Weighted dips
BW + 45 x 6
BW + 70 x 6
BW + 90 x 6
BW + 100 x 6 + 2 + 2 + 2

xtian
09-26-2010, 04:07 PM
Hammy is about 90%.

Back squats
205x6
225x6
275x6 + 2 + 2 + 2

Deadlifts
225x6
295x6
365x6 + 2 + 2 + 2

One hand cable curls
50x6
70x6
80x6
90x6 + 2 + 2 + 2

Machine calf raises
210x6
240x6
270x6
300x6 + 2 + 2 + 2

Machine leg raises (abs)
100x6
110x6
130x6
150x6 (only goes up to 150lbs)
150x6
150x6 + 2 + 2 + 2

xtian
09-28-2010, 10:36 PM
Didn't want to go in to the gym today because I was running on like 3 hours of sleep. Pays to have a training partner for motivation..

BB bench press
Bar x 20
145x1
185x1
225x6
265x6
280x6
290x5
280x6 + 2 275x2 + 2

Standing OHP
115x6
135x6
145x6 + 2 + 2 + 2

Pull ups
BW x 6
BW + 25 x 6
BW + 45 x 6
BW + 55 x 6
BW + 70 x 6

DB row
75x6
95x6
105x6
110x6 + 2 + 2 + 2

CGBP
135x6
185x6
205x6
225x6 + 2 + 2 + 2

xtian
09-29-2010, 09:03 PM
Hammy is almost @ 100%

SLDL's
275x6 + 2 + 2 + 2

Back squats
275x6 + 2 + 2 + 2

DB Bicep curls
45x6 + 2 + 2 + 2

Machine Calf raise
270x6 + 2 + 2 + 2

Did leg raises for abs.

xtian
10-01-2010, 06:25 PM
BB bench press
205x6
225x6
275x6
285x6 + 2 275x2 + 2

Standing OHP
95x6
115x6
135x6
155x6 + 2 + 2 + 2

Lat pull down

150x6
180x2
210x6 + 2 + 2 + 2

T bar row machine
90x6
115x6
135x6
160x6 + 2 + 2 + 2

CGBP
135x6
185x6
225x6
245x6 + 2 + 2 + 2

xtian
10-01-2010, 06:28 PM
Weighed in at 203lbs this morning.

xtian
10-03-2010, 02:00 PM
Hammy is feeling real good. Decided to test it out a bit.

Back squats - Narrow stance
225x6
265x6
295x6 + 2 + 2 + 2 A lot more left in the tank, going to aim for 305-315 for the next session.

Rack pulls
225x6
275x6
325x6
365x6
405x6 + 2 + 2 + 2

BB bicep curl
75x6
95x6
105x6
115x6 + 2 + 2 + 2

Cable kneeling ab crunch
60x6
90x6
100x6
110x6 + 2 + 2 + 2

Calf press on leg press machine
90 per side x 6
135 per side x 6
180 per side x 6
205 per side x 6
225 per side x 6
270 per side x 6 + 2 + 2 + 2

BB shrugs
225x6
275x6
315x6 + 2 + 2 + 2

xtian
10-06-2010, 09:12 PM
Yesterdays session
Cable rows
280x6 + 2 + 2 + 2

BB bench press
275x6 skipped clusters

T Bar pull ups
BW + 55 skipped clusters as my shoulder started bothering me

skipped triceps

Todays session
Back squats
285x6 + 2 + 2 + 2

SLDLs
315x6 + 2 + 2 + 2

one hand cable curls
75x6 + 2 + 2 + 2

machine calf raises
270x6 + 2 + 2 + 2

Machine ab crunch
150x6 + 2 + 2 + 2

Kong
10-07-2010, 01:10 PM
Progress is awesome in here pal.

xtian
10-10-2010, 01:14 PM
Progress is awesome in here pal.

Thanks bro!

xtian
10-10-2010, 01:35 PM
I have to lay off doing shoulder and chest movements for a couple of weeks per the doctors order. I deveopled some tendonitis from over use. I'm a stubborn one, so I'll probably get back on it sooner than later.


Todays leg session went well. I think its safe to say that my hammy is finally healed up.

Back squats
225x6
265x6
295x6
315x6 + 2 + 2 + 2

Deadlifts
225x6
315x6
365x6
405x6 + 2 + 2 + 2

seated EZ Bar preacher curls
- Assuming the bar weighs 25lbs.
75x6
85x6
95x6
115x6
120x5
115x6 + 2 + 2 + 2

machinbe Leg raises (ABS)
110x6
130x6
150x6
150x12 (machine only goes up to 150)
150x6 + 2 + 2 + 2

Seated calf raises
100x6
155x6
165x6 + 2 + 2 + 2

xtian
10-12-2010, 11:33 PM
Just bought an inzer forever 10mm belt!!!!

xtian
10-17-2010, 01:33 PM
skipped upper body. Shoulder is KILLING me!

Todays leg session

Back squat
245x6
275x6
305x6
335x6 + 2 + 2 + 2

Dead lifts
275x6
315x6
385x6
425x6 + 2 + 2 + 2

Standing DB bicep curls
30x6
40x6
50x6
55x6 + 2 + 2 + 2

Kneeling cable crunch
90x6
100x6
120x6
130x6 + 2 + 2 + 2

Machine calf raises
180x6
200x6
240x6
280x6 + 2 + 2 + 2

I'm damn happy with todays turn out!

xtian
10-20-2010, 08:13 PM
Finally hit 405x1 on squats. This is coming from hitting 365x1 about 2 months ago :)

xtian
10-24-2010, 05:20 PM
Skipped yesterdays upper body session since I'm still nursing my shoulder injury.

Todays leg session
My workout partner and I wanted to test out our max deadlift.
Here's how it went for me;
225x6
315x3
405x1
475x1
495x1
545x1 PR!! I had way more in the tank!

My goal at the end of the 12 week HCT cycle was to hit 550 but I think I may up it to 600lbs!

Hit abs, calves, and biceps using the deload template.

Daniel Roberts
10-27-2010, 01:01 AM
Awesome! Not much for me to say/do, just stand back and watch. Strong, very strong. If you can think of anything I can do to help, just let me know.

xtian
10-28-2010, 11:28 PM
Awesome! Not much for me to say/do, just stand back and watch. Strong, very strong. If you can think of anything I can do to help, just let me know.

Thanks Dan!

Got some bad news. I have a tear of the rotator cuff and impingement syndrome of the shoulder. I won't be able to hit chest and shoulder hard for another month or so. I just got a corticosteroid shot to hopefully reduce the swelling.

Next step is to rehab my shoulder. Anyone got any advice on what exercises I should be looking in to?

Kong
10-30-2010, 10:15 AM
Sorry to hear that man. Workouts looking epic!

Daniel Roberts
10-30-2010, 10:51 AM
Have you had more than the diagnosis i.e. a cause? Tight pec minor, poor range of external rotation, etc? I'm no rehab expert, but just suggesting exercises withut knowing the underlying cause could make things worse.

xtian
11-06-2010, 07:49 PM
The cortisone shot did the trick. I was able to train upper body moderately.


BB bench press
135x6
185x3
205x1
225x6
265x6 + 2 + 2 + 2

Bent over BB row
135x6
185x6
205x6 + 2 + 2 + 2

Chin ups
BW x 6
BW x 6
BW x 6
BW x 6 + 2+ 2+ 2

Seated hammer str shoulder press
45lbs per side x 6
70lbs per side x 6
90lbs per side x 6
125 per side x 6 + 2 + 2 + 2

one hand cable press downs
50x6
65x6
75x6
85x6 + 2 + 2 + 2

xtian
11-07-2010, 09:59 PM
Feeling under the weather today.

Weighed in at 207lbs.

BB back squats
135x6
185x3
225x6
285x6
325x6 + 2 + 2 + 2

Standing single leg curl
50x6
70x6
80x6
90x6 + 2 + 2 + 2

One hand cable bicep curl
40x6
55x6
65x6
75x6 + 2 + 2 + 2

Seated calf raise
55x6
110x6
155x6 + 2 + 2 + 2

Kneeling cable crunch
70x6
90x6
110x6 + 2 + 2 + 2

xtian
11-10-2010, 10:17 AM
Session A.

I'm still feeling things out with the shoudler and all.
Dynamic stretching for 10 mins
Rotator Cuff warm up "YWTL" for 2 sets 3 reps per movement.

BB bench press
bar x 10
135x6
185x3
225x6
255x6
275x6 x 2 x 2 x 2

standing OHP
95x6
115x6
135x6
145x6 + 2 + 2 + 2

Pull ups
BW + 6
BW + 25lbs x 6
BW + 35lbs x 6 + 2 + 2 + 2

Seated hammer str row
90lbs per side x 6
135lbs per side x 6
160lbs per side x 6
180lbs per side x 6 + 2 + 2 + 2

CGBP
135x6
185x6
225x6 + 2 + 2 + 2

Overall didn't feel any discomfort.

Bonez
11-15-2010, 09:23 AM
god damn ur a tank

xtian
11-16-2010, 08:16 PM
god damn ur a tank

Thanks bro!

Yesterdays session A

BB bench press
205x6
225x6
275x6 295x4 +3 + 2 I (wanted to test my shoulder out so ignore the clusters this session)

Standing BB OHP
115x6
135x6
145x6
155x6 + 2 + 2 + 2

seated cable row
220x6
240x6
270x6 + 2 + 2 + 2

Pull ups
BW + 6
BW + 35lbs x 6
BW + 45lbs x 6 + 2 + 2 + 2

Close grip BP
135x6
185x6
225x6 + 2 + 2 + 2









Todays session B

deadlifts
315x6
385x6
455x6 + 2 + 2 + 2 ( I think this is a PR! gotta to look back on my posts and check)

BB Front squats (HOLY **** these were hard to do after deadlifts!)
135x6
155x6
185x6 + 2 + 2 + 2

standing BB bicep curls
65x6
95x6
115x6 + 2 + 2 + 2

leg lifts 3x10

skipped calves

chevelle2291
11-17-2010, 12:56 AM
Danm man you are huge!

Have you found HCT-12 to be a good program for both size and strength?

xtian
11-18-2010, 01:40 PM
Danm man you are huge!

Have you found HCT-12 to be a good program for both size and strength?

Thanks bro! I weighed in at 210 lbs this morning.

I'm confident enough to say that I have never been bigger or stronger on any other program, when 100% healthy.

Kiff
11-18-2010, 05:22 PM
Jesus you got some size in here mate!

Great lifts.

xtian
11-18-2010, 07:51 PM
Jesus you got some size in here mate!

Great lifts.

Thank you!

xtian
11-19-2010, 08:08 PM
Session A

BB bench press
225x6
275x6
295x6 + 2 + 2 + 2

Standing BB OHP
135x6
155x6 + 2 + 2 + 2

Pull ups
BW + 6
BW + 25lbs x 6
BW + 45lbs x 6 + 2 + 2 + 2

BB CGBP
135x6
205x6
225x6 + 2 + 2 + 2

BB pendley row (palms facing forward)
135x6
185x6
225x6 + 2 + 2 + 2

xtian
11-20-2010, 02:01 PM
Session B
BB squats
225x6
295x6
315x6 + 2 + 2 + 2

Standing single leg curl
55x6
75x6
85x6
100x6 + 2 + 2 + 2

BB bicep curl
75x6
100x6
115x6 + 2 + 2 + 2

kneeling cable crunch
90x6
110x6
130x6 + 2 + 2 + 2

standing machine calf raise
200x6
240x6
270x6
300x6 + 2 + 2 + 2

Kiff
11-21-2010, 10:03 AM
Looks good in here!

Are your weights in KG or LBS?

xtian
11-21-2010, 11:02 AM
Looks good in here!

Are your weights in KG or LBS?

In LBS.

xtian
11-22-2010, 09:08 PM
BB bench press
225x6
265x6
300x6 + 2 + 2 + 2

Standing OHP
115x6
135x6
145x6
160x6 + 2 + 2 +2

Cable lat pulldown
200x6
220x6
250x6 + 2 + 2 + 2

Dips (BW = 212lbs today)
BW x 6
BW + 25x6
BW + 45x6
BW + 90x6
BW + 135x6 + 2 + 2 + 2

Seated machine row
180x6
220x6
240x6 + 2 + 2 + 2

Kiff
11-22-2010, 09:55 PM
Nice bench mate! Are you still managing to increase the weight most sessions?

xtian
11-25-2010, 12:40 PM
Nice bench mate! Are you still managing to increase the weight most sessions?

Yes :)


Session B from a couple days ago.

SLDLs
315x6
365x6
405x6 + 2 + 2 + 2

Leg press machine
135 per side x 6
225 per side x 6
270 per side x 6 + 2 + 2 + 2

DB bicep curls
35x6
45x6
55x6 + 2 + 2 + 2

seated calf raise
90x6
155x6
190x6 + 2 + 2 + 2

leg raise machine
130x6
140x6
150x8
150x6
150x6 + 2 + 2 + 2


HAPPY THANKSGIVING ALL!!!!

xtian
11-26-2010, 10:00 PM
Max Bench day

BB bench press
push ups x 10
135x8
185x3
225x3
275x1
315x1
335x1
350x1 (previous best was 345x1)
365x1!!!!

Pull ups
BW x 6
BW + 25lbs x 6
BW + 45lbs x 6
BW + 70lbs x 6 + 2 + 2 + 2

Standing OHP
115x6
135x6
145x6 + 2 + 2 + 2

Cable pressdowns palms facing up
50x6
65x6
75x6
85x6 + 2 + 2 + 2

Seated cable rows
110x6
200x6
230x6 (skipped clusters as I was exhausted)

xtian
11-26-2010, 10:48 PM
Vid of the 365x1 bench press


http://www.youtube.com/watch?v=5bgn_afishM

Off Road
11-26-2010, 11:27 PM
Awesome bench man!

xtian
11-27-2010, 02:43 PM
Awesome bench man!

Thanks OR!

Session B

BB back squat - uh oh slight hammy discomfort
225x6
265x6
295x6
335x6 + 2 + 2 + 2

BB rack pulls
225x6
315x6
385x6 + 2 + 2 + 2

seated ab crunch machine
150x6
200x6
205x6
210x6
215x6 + 2 + 2 + 2

standing BB bicep curls
65x6
95x6
115x6 + 2 + 2 + 2

calf press in leg press machine
180lbs per side x 6
225lbs per side x 6
250lbs per side x 6 + 2 + 2 + 2

ELmx479
11-28-2010, 07:21 PM
Wow, looks like HCT-12 served you well. Congrats on that 365 bench, it looked very solid.

Kiff
11-29-2010, 12:43 PM
Jesus Xitan your a machine, seriously impressive stuff, also your built like a shi*house man!

Great work

Well done.

xtian
11-29-2010, 07:52 PM
Jesus Xitan your a machine, seriously impressive stuff, also your built like a shi*house man!

Great work

Well done.

Haha *****house? thanks bro!!


Wow, looks like HCT-12 served you well. Congrats on that 365 bench, it looked very solid.

I truly think so. I really believe that the cluster sets have really prepared me for a respectful 1 rep max. I was not gased at all, I know I could have gotten 370-375lbs


Tonights session B

Standing OHP
115x6
135x6
155x6
165x6 3x185x2 - I originally wanted to try 185x6 but opted to do them just for the clusters as people were waiting on me

Bent over DB row
95x6
115x6
125x6 + 2 + 2 + 2

flat BB bench press
225x6
265x6

Incline BB bench press
175x6
225x6
250x6 + 2 + 2 + 2

Hammer strength high row
95lbs per side x 6
135lbs per side x 6
180lbs per side x 6 + 2 + 2 + 2

Dips (BW = around 210lbs)
BW + 45 x 6
BW + 90 x 6
BW + 115 x 6 + 2 + 2 + 2

Off Road
11-29-2010, 07:58 PM
Strong dips too.

xtian
11-29-2010, 10:31 PM
Strong dips too.

Dips are king for chest ;)

xtian
11-30-2010, 08:44 PM
Session B

Deadlifts
315x6
405x6
475x6 + 1 PR! 3x315 + 2 + 2 + 2
- I could not handle the 475 clusters because my form was HORRIBLE!

seated leg extensions
170x6
190x6
220x6 + 2 + 2 + 2

Bulgarian Lunges
BW x 10
BW + 40lbs x 10

cable curls
60x6
75x6
80x6 + 2 + 2 + 2

Seated cable crunch
150x6
157.5x6
165x6 + 2 + 2 + 2

Standing calf raises
BW x 25
BW x 25
BW + 50 x 25
BW + 50 x 20

Kiff
12-01-2010, 04:32 AM
Congratulations on a massive Deadlift PR!

Off Road
12-01-2010, 10:27 PM
Jealous of that deadlift man.

xtian
12-01-2010, 10:38 PM
Jealous of that deadlift man.

I'm super jealous of your squats!

the pope
12-02-2010, 04:11 AM
your going very good man some great lifts, great bench in the vid, looks like this program is really working for you keep it up

xtian
12-03-2010, 04:22 PM
your going very good man some great lifts, great bench in the vid, looks like this program is really working for you keep it up

Thank you

Off Road
12-03-2010, 05:20 PM
Glad you were able to find your new journal location :)

Kiff
12-04-2010, 04:09 AM
Xitan, any chance of an update at some point from your start to present for you HCT-12, we get a lot of guys asking is it a good enough routine. Well sending them to your log should do the trick :evillaugh:

xtian
12-04-2010, 10:10 AM
Xitan, any chance of an update at some point from your start to present for you HCT-12, we get a lot of guys asking is it a good enough routine. Well sending them to your log should do the trick :evillaugh:

Sure, what would you like to know?

Yesterdays Session

So I attempted another max bench yesterday(attempted one last week). Unfortunately, it didn't go so well....

warm up
push up x 10
135x8
205x8
275x3
325x1
345x1
375x FAIL - Got stuck right in the middle of the lift, I'm guessing my triceps gave out. I'll try again in a couple of weeks.

Pull ups
BW x 6
BW + 25lbs x 6
BW + 45lbs x 6
BW + 55lbs x 6
BW + 70lbs x 6 + 2 + 2 + 2

Standing BB OHP
115x6
135x6
155x6
175x6 + 2 + 2 + 2

Seated cable row
200x6
240x6
270x6 + 2 + 2 + 2

weighted dips
BW x 6
BW + 45lbs x 6
BW + 70lbs x 6
BW + 90lbs x 6
BW + 115lbs x 6 + 2 + 2 + 2

xtian
12-04-2010, 02:41 PM
BB back squats
275x6
295x6
315x6 335x3 345x3 355x3

SLDLs
185x6
225x6
275x6
315x6 + 2 + 2 + 2

DB Bicep curls
25x6
32.5 x 6
45x6
52.5x6 + 2 + 2 + 2

Seated Ab crunch machine
160x6
180x6
190x6 + 2 + 2 + 2

Seated calf raise
90x6
125x6
150x6 + 2 + 2 + 2

xtian
12-06-2010, 08:34 PM
Session A(upper body)

BB bench press
295x6 + 2 + 2 + 2

Seated lat pull down
240x6 + 2 + 2 + 2

One hand press down
100x6 + 2 + 2 + 2

Seated BB mili press
185x6 + 2 + 2 + 2

Seated hammer str low row
160lbs per side x 6 + 2 + 2 + 2

Kiff
12-07-2010, 02:44 AM
More solid work there Xitan! Your a true grafter :-)

Any info on weight increase or mass gain really you havE been on Hct for a yr right?

xtian
12-07-2010, 10:02 PM
More solid work there Xitan! Your a true grafter :-)

Any info on weight increase or mass gain really you havE been on Hct for a yr right?

I've been on HCT for about 6 months in total this year and I was apart of the pilot test group back in February. In between HCT, I was doing 5/3/1 and also cut down to 195lbs. I have definitely increased in weight and mass as I'm currently sitting at 215lbs. I plan to cut down to 185-190lbs for the summer. I'll throw up a picture some time in the future.

xtian
12-07-2010, 10:07 PM
Energy level was at its all time lowest this year.

Leg day (session B)

Conventional dead lifts
405x6 + 2 + 2 + 2

BB squats
205x6 + 2 + 2 + 2 WTF WAS THAT ALL ABOUT!!!!!

Cable EZ bar bicep curls
150x6 + 2 + 2 + 2

One hand cable bicep curls
50x12
50x12

Standing calf raise machine
270x6 + 2 + 2 + 2

Kneeling cable crunch
110x6 + 2 + 2 + 2

Off Road
12-08-2010, 07:27 AM
Probably just needed a little break. It'll come back.

mchicia1
12-08-2010, 08:38 AM
Just read your journal to see your bench progression. So it seems like you stayed in the 295-305 range on your 6 RM's for the majority of the program yet your max bench increased significantly. This is really interesting.

How did you like always doing bench and ohp on the same day? I started a thread on the main forums to see if anyone thought cycling exercises right at the start was a good/bad idea. Like bench with a hammer strength press. Then military press paired with smith incline or hammer incline. I noticed you had some shoulder issues, which sparked the question.

Kiff
12-08-2010, 01:23 PM
Well done for getting the session and clusters done on a day you did not feel up to it. The clusters can be a real bi** on those days :)

xtian
12-13-2010, 05:14 PM
Just read your journal to see your bench progression. So it seems like you stayed in the 295-305 range on your 6 RM's for the majority of the program yet your max bench increased significantly. This is really interesting.

I developed elbow tendonitis during my first 12 weeks on HCT. Earlier in this cycle, it was a shoulder injury, and now wrist pain :rolleyes: . I really think I'm a lot stronger than what I'm repping, but there is always "something" holding me back. One of these days I will get over the hump and smash through the 295-305 rep range. It's only a matter of time....


How did you like always doing bench and ohp on the same day? I started a thread on the main forums to see if anyone thought cycling exercises right at the start was a good/bad idea. Like bench with a hammer strength press. Then military press paired with smith incline or hammer incline. I noticed you had some shoulder issues, which sparked the question.

Bench and OHP on the same day was really tough. I blame the shoulder problem on not listening to my body (autoregulation) and bad form while doing seated mili press ( felt a pop but kept on going... very stupid)

I must admit, I really feel alpha doing bench/standing OHP and squat/deadlifts on the same day lol. I'm sure I'm better off cycling exercises to stay fresh and prevent injury.

last Fridays Session A (battling wrist pain)
BB Bench press
295x6 + 2 + 2 + 2

Standing OHP
135x6 + 2 + 2 + 2

bent over db row
115x6 + 2 + 2 + 2

weighted pull ups
bw + 45lbs x 6 + 2 + 2 + 2

Cable press downs w/ straight bar
180x6 + 2 + 2 + 2

xtian
12-13-2010, 05:18 PM
Well done for getting the session and clusters done on a day you did not feel up to it. The clusters can be a real bi** on those days :)

Thanks Kiff!

Sundays Leg day (session B)

BB back squats
295x6
345x6 + 2 + 2 + 2

lying leg curls
180x6 + 2 + 2 + 2

seated calf raises
200x6 + 2 + 2 + 2

seatedd DB hammer curls
50x6 + 2 + 2 + 2

Weighted ab crunch machine
190x6 + 2 + 2 + 2

xtian
12-19-2010, 04:25 PM
Last Thursdays upper body session

standing OHP
175x6 + 2 + 2 + 2

BB bench press
275x6 + 2 + 2+ 2

1 hand cable press down
100x6 + 2 + 2 + 2

weighted pull up
bw + 45lbs x 6 + 2+ 2 + 2

Row machine
135x6 + 2 + 2 + 2

xtian
12-19-2010, 04:33 PM
BB back squats
355x6 + 2 + 2 + 2 (PR)

lying leg curl
100x6 + 2 + 2 + 2

one hand cable bicep curl
80x6 + 2 + 2 + 2

Seated machine crunch
100x6 +2 + 2 + 2
50x15
70x12

Seated calf raise
145x6 + 2 + 2 + 2

Off Road
12-20-2010, 07:50 AM
The HCT-12 is treating you well. Impressive lifting.

xtian
12-22-2010, 11:18 PM
The HCT-12 is treating you well. Impressive lifting.

thanks OR!

BB back squats(Max day)
135x6
205x3
275x2
345x1
385x1
425x1(PR)
455xfail


http://www.youtube.com/watch?v=YQWo9wue8L4

single leg standing curls
100x6 + 2 + 2 + 2

one hand cable curls
80x6 + 2 + 2 + 2

seated calf raise
165x6 + 2 + 2 + 2

the pope
12-23-2010, 09:31 AM
good squating man, your a best, i just seen your progression pics, hope to look like that man,your arns and back are sick keep it up

how many kcls are you take a day?

xtian
12-23-2010, 06:26 PM
good squating man, your a best, i just seen your progression pics, hope to look like that man,your arns and back are sick keep it up

how many kcls are you take a day?

Thanks bro. I try to aim for more than 3000 cals a day. Macros are at around 300/110/300.

Off Road
12-24-2010, 08:32 AM
Good Squattage.

xtian
12-24-2010, 03:21 PM
Good Squattage.

thanks bro!


Session A(upper body)

bb bench press
275x6 + 2 + 2 + 2

seated hammer str shoulder press
135lbs per side x 6 + 2 + 2 + 2

Hammer str low row
180x6 + 2 + 2 + 2

Bent over bb row
135x12
135x12

Seated free motion cable lat pull down
180x15
180x15

one hand cable press down
100x6 + 2 + 2 + 2

Still having pain to my right wrist.

Kiff
12-24-2010, 03:51 PM
Looking good Bro, merry Christmas

Coke
12-24-2010, 03:56 PM
Excellent with the sessions man.

xtian
12-26-2010, 04:31 PM
Excellent with the sessions man.

Thanks Coke!


Session B (lower body)

BB squats
365x6 + 2 + 2 + 2 (PR!!!)

SLDLs
295x6 + 2 + 2 + 2
leg curls
100x12
100x12

seated DB bicep curl
50x6 + 2 + 2 + 2
cable ez curl
100x10
100x10

calf press
180lbs per side x 6 + 2 + 2 + 2

ab machine crunch
190x6 + 2 + 2 + 2

BB shrugs(hook grip)
275x6 + 2 + 2 + 2

So I have only been hitting upper body once a week lately, trying to give my wrist and shoulder extra time to recover. I am very pleased to see the progression in my squats. I'm hoping for 450x1 very soon as I plan to go on a cut come mid January.

Off Road
12-27-2010, 08:28 AM
You are learning the value of abreviated training. Your body can only adapt to so many stressors. When you rested the upper body a little, that gave you the ability to increase your squat a lot more. You are getting close to my best 6RM squat, time for me to get busy...

Kiff
12-27-2010, 08:40 AM
Looking really good in here mate, flying the HCT-12 Flag high!

Coke
12-27-2010, 01:58 PM
Nice job throughout bro.

xtian
01-04-2011, 12:04 AM
Thanks guys.

I'm getting tired of all these nagging injuries, so I've decided to take a little break.

Here's some of my high points for 2010. I'm hoping to come back even stronger for 2011. Cya all when I get back!
http://www.youtube.com/watch?v=7QgmPrCddG4

Off Road
01-04-2011, 07:00 AM
Smart move. Know when to take a break. Enjoy the rest.

Coke
01-04-2011, 10:12 AM
Great vid, leading the way man.

Kiff
01-07-2011, 10:41 AM
Great vid mate, i was right, your a frickin' animal. Enjoy your time off, expecting great things from 2011.

xtian
02-03-2011, 02:27 PM
I met with one of my orthopedic providers the other day and was told I have a tear in my left shoulder (labrum), they called it a "slap tear". I'll know more next month when I see the shoulder/sports specialist. I do know arthroscopic surgery is one of my options(last resort) but is not necessary if I can manage the pain.


Happy lifting all!

xtian
05-20-2011, 12:01 AM
Back at it

Upper body session

Preworkout supp = 2 scoops Results + 1 scoop of whiteflood

BB flat benchpress
95x10
135x6
185x6
225x6
275x6
30sec rest in between cluster sets
275x2
275x2
275x2

Seated mili press
115x6
135x6
155x6
175x6
30 sec rest in between clusters
175x2
175x2
175x2

Bent over BB row
115x6
135x6
185x6
225x6
30 sec rest in between clusters
225x2
225x2
225x2

Seated cable pulldowns
160x6
180x6
200x6
30 sec rest in between clusters
200x2
200x2
200x2

Cable one hand pressdowns (overhand)
55x6
75x6
90x6
30 sec rest in between clusters
90x2
90x2
90x2

Off Road
05-20-2011, 07:26 AM
Welcome back. How's the injury?

mchicia1
05-20-2011, 08:13 AM
How is the shoulder feeling? I have been having discomfort with my left shoulder too...can you describe the pain? Mine is an ache from deep within my shoulder but the majority of the pain is when it runs down the side of my arm.

xtian
05-22-2011, 09:36 PM
Welcome back. How's the injury?

it's good to be back!


How is the shoulder feeling? I have been having discomfort with my left shoulder too...can you describe the pain? Mine is an ache from deep within my shoulder but the majority of the pain is when it runs down the side of my arm.

Shoulder felt pretty good before my last post, but unfortunately the pain is back. I have really good days and really bad ones. My regimen to mange the pain is basically to take a couple extra days off before lifting, diesel shoulder rehab routine, shoulder rehab with bands and freemotion cable machines, and lots of ice.

The pain is below the front delt, just above the bicep. The pain is a dull throb, and at times sharp. I mainly feel it when over head pressing, kicking DB's up with my knee, bringing my left arm across my chest, and while sleeping. Heavy over head pressing almost always aggravates it. The pain never runs down the side of my arm. It does sometimes radiate towards the rear delt area. Good luck bro

xtian
05-22-2011, 09:38 PM
I went light for yesterdays leg session because of hammy discomfort from a couple days ago.


Lying leg curl machine
100x15
100x15

BB SLDL
135x15
135x15

leg press
90 per side x 15
90 per side x 15

BB squat
135x15
135x15

DB seated bicep curl
30x6
40x6
50x6
55x6
30 sec rest in between clusters
55x2
55x2
55x2

BB overhand curls
45x10
65x8
65x8

seated calf raises
115x15
115x15
115x12

xtian
05-22-2011, 09:39 PM
Today's upper body session

10 min shoulder warm up with free motion cable machine + dynamic stretching

BB bent over row (back)
185x6
205x6
235x6
30 sec rest in between clusters
235x2
235x2
235x2

seated hammer str high row (back)
90 per side x 6
115 per side x 6
135 per side x 6
160 per side x 6
30 sec rest in between clusters
160 per side x 2
160 per side x 2
160 per side x 2

DB incline bench press (chest)
55x6
65x6
75x6
90x6
100x6
30 sec rest in between clusters
100x2
100x2
100x2

standing BB upright row (shoulders)
45x6
95x6
135x6
30 sec rest in between clusters
135x2
135x2
135x2

BB CGBP (tri)
135x6
185x6
225x6
30 sec rest in between clusters
225x2
225x2
225x2

cool down
bent over cable lateral raises
static stretching

Bball shoot around for 30 mins

Coke
05-23-2011, 09:29 AM
Good deal on resuming things man.

btw, what field are you in? - reason I ask is I find it interesting you are in LA.

mchicia1
05-23-2011, 10:25 AM
it's good to be back!



Shoulder felt pretty good before my last post, but unfortunately the pain is back. I have really good days and really bad ones. My regimen to mange the pain is basically to take a couple extra days off before lifting, diesel shoulder rehab routine, shoulder rehab with bands and freemotion cable machines, and lots of ice.

The pain is below the front delt, just above the bicep. The pain is a dull throb, and at times sharp. I mainly feel it when over head pressing, kicking DB's up with my knee, bringing my left arm across my chest, and while sleeping. Heavy over head pressing almost always aggravates it. The pain never runs down the side of my arm. It does sometimes radiate towards the rear delt area. Good luck bro

Thanks dude...

Based on how you and Rory described the pain, I think mine is rotator cuff related, not labrum.

xtian
05-23-2011, 10:59 PM
Good deal on resuming things man.

btw, what field are you in? - reason I ask is I find it interesting you are in LA.

Medical field.

xtian
05-23-2011, 11:01 PM
awww where did my red title heading go lol

xtian
05-27-2011, 09:28 PM
had to skip a leg session cause of my damn hammy.


Today's upper body session

10 min dynamic warm up + shoulder warm up

DB bent over row
60x8
75x6
90x6
110x6
30 sec rest in between cluster sets
110x2
110x2
110x2

One hand cable machine lat pull down
80x6
90x6
100x6
120x6
140x6
30 sec rest in between cluster sets
140x2
140x2
140x2

BB incline benchpress
135x8
185x6
225x6
30 sec rest in between cluster sets
225x2
225x2
225x2

BB flat benchpress
135x15
135x12

cable machine pressdowns
80x6
100x6
110x6
120x6
30 sec rest in between cluster sets
120x2
120x2
120x2

seated hammer str shoulder press
45 per side x 6
70 per side x 6
90 per side x 6
30 sec rest in between cluster sets
90 per side x 2
90 per side x 2
90 per side x 2

BB shrugs (1 sec pause up top)
135x6
185x6
225x6
30 sec rest in between cluster sets
225x2
225x2
225x2

BW dips x 12
BW dips x 10
__________________

Off Road
05-28-2011, 08:05 AM
Big session.
I always have trouble doing Db Rows with HCT. I ended up doing one arm at a time, finishing all the clusters, and then switching to the other arm. Otherwise I was constantly bent over and it was a killer.

xtian
05-28-2011, 09:42 AM
Big session.
I always have trouble doing Db Rows with HCT. I ended up doing one arm at a time, finishing all the clusters, and then switching to the other arm. Otherwise I was constantly bent over and it was a killer.

hahaha I know the feeling! I switched to single hand pulls as my primary back movement because my right side(dominant hand) is so much weaker compared to my left when pulling. To top it off my left lat is 3X bigger than my right, which makes sense, but I didn't expect there to be such a drastic difference.

Coke
05-28-2011, 03:52 PM
Damn, looking real intense bro.

xtian
05-28-2011, 11:31 PM
Damn, looking real intense bro.

Thanks bro!


powertec power rack + utility bench :)

http://img651.imageshack.us/img651/7133/img9427b.jpg

chevelle2291
05-28-2011, 11:38 PM
I like the Evo better. :)

xtian
05-29-2011, 12:10 AM
I like the Evo better. :)

http://img651.imageshack.us/img651/7133/img9427b.jpg

http://img30.imageshack.us/img30/6725/img9398t.jpg

How about between these two? =X

chevelle2291
05-29-2011, 12:17 AM
http://img651.imageshack.us/img651/7133/img9427b.jpg

http://img30.imageshack.us/img30/6725/img9398t.jpg

How about between these two? =X

Which year is that Subaru?

I'm an Evo guy, but from what I've heard the Subaru is the better all-around car in terms of durability, etc.

Evo 9 is my favorite tbh.

xtian
05-29-2011, 12:24 AM
Which year is that Subaru?

I'm an Evo guy, but from what I've heard the Subaru is the better all-around car in terms of durability, etc.

Evo 9 is my favorite tbh.

It's a 2005 and yes subbies are supposedly more durable but EVO's can go fast for cheap!

xtian
06-01-2011, 12:08 AM
SLDL
185x6
205x6
225x6
275x6
315x6
30 sec rest in between cluster sets
315x2
315x2
315x2

BB back squats
135x8
185x6
225x6
275x6
*no clusters

seated ez bar preacher curls
- not sure how much the bar weighs, maybe 25lbs?
20 per side x 6
30 per side x 6
40 per side x 6
30 sec rest in between cluster sets
40 per side x 2
40 per side x 2
40 per side x 2

seated calf raises
90x6
115x6
135x6
30 sec rest in between cluster sets
135x2
135x2
135x2

cable bicep curls
40x12
50x8
60x8

weighted ab machine crunch
90x6
110x6
150x6
30 sec rest in between cluster sets
150x2
150x2
150x2

xtian
06-01-2011, 12:09 AM
todays Rep effort -upper body

Pull ups (BW only) BW of 200lbs

BW x 15
BW x 13
BW x 13

Rack pulls
135x25
205x20
255x15

BB benchp press
135x20
185x15
205x10
205x10

BW dips
BW x 20
BW x 15
BW x 15

Still had lingering DOMs in the upper body, especially in my lats and tris.

Coke
06-01-2011, 11:26 AM
Obviously doing and living very well man, like those vehicles - nice neighborhood too.

xtian
06-03-2011, 11:50 PM
Obviously doing and living very well man, like those vehicles - nice neighborhood too.

Thanks coke

Upper body session

10 min Shoulder Rehab routine w/ the freemotion cable machine

DB bent over row
70x6
80x6
100x6
110x6
120x6
30 secs in between cluster sets
120x2
120x2
120x2

Hammer str high row
70 lbs per side x 6
90 lbs per side x 6
115 lbs per side x 6
135 lbs per side x 6
160 lbs per side x 6
30 sec rest in between cluster sets
160 lbs per side x 2
160 lbs per side x 2
160 lbs per side x 2

Seated DB shoulder press
60x6
70x6
90x6
100x4
*no clusters

CGBP
135x6
185x6
225x6
30 sec rest in between clusters
225x2
225x2
225x2

DB Incline bench press
60x6
70x6
80x6
100x6
*no clusters

Machine flyes
70x20
100x15
115x12

Machine reverse flyes
70x15
100x12
115x10

chevelle2291
06-04-2011, 03:22 AM
Damn that is a lot of solid work.

Why the flys at the end? Finisher move?

Off Road
06-04-2011, 07:15 AM
Great session right there.

xtian
06-04-2011, 10:56 AM
Damn that is a lot of solid work.

Why the flys at the end? Finisher move?

Yea just a finisher


Great session right there.

thanks OR

Kiff
06-05-2011, 12:15 PM
Good to see you ack and strong as hell!

xtian
06-05-2011, 01:07 PM
Good to see you ack and strong as hell!

thanks kiff!




Leg day

BB back squat
135x6
185x6
225x6
275x6
315x6
*no clusters

DB SLDL
50x6
70x6
90x6
100x6
*no clusters

seated calf raises
70x6
90x6
115x6
135x6
160x6
30 sec rest in between cluster sets
160x2
160x2
160x2

BB bicep curls
60x6
70x6
90x6
100x6
30 sec rest in between cluster sets
100x2
100x2
100x2

Seated weighted ab machine
90x6
110x6
130x6
150x6
30 sec rest in between cluster sets
150x2
150x2
150x2

DB shrugs
70x6
80x6
90x6
100x6
30 sec rest in between cluster sets
100x2
100x2
100x2

-Finishers

one hand cable bicep curl
50x20
70x12

DB hammer curl
35x8
35x8

leg press
90 per side x 20
90 per side x 20

one leg calf raise
45x10
45x10

*not clustering legs because I'm babying my hammy

Coke
06-05-2011, 02:35 PM
Wow man, killer amount of work done the past couple of sessions.

Off Road
06-05-2011, 03:39 PM
No kidding...lotsa volume there.

xtian
06-05-2011, 07:19 PM
Wow man, killer amount of work done the past couple of sessions.


No kidding...lotsa volume there.

Thanks guys! We'll see if this new approach will pay off.

mchicia1
06-05-2011, 08:01 PM
How is your shoulder holding up? I have had shoulder issues too...one thing that has helped is upping my rep range. I am also swapping in a machine day for my rotation to hopefully allow it to recover even more.

xtian
06-09-2011, 09:53 PM
How is your shoulder holding up? I have had shoulder issues too...one thing that has helped is upping my rep range. I am also swapping in a machine day for my rotation to hopefully allow it to recover even more.

shoulder is feeling better. I cant go as heavy on over head presses :(


BB bent over row
135x8
186x6
225x6
275x6
30 sec rest in between cluster sets
275x2
275x2
275x2

BW pull ups
BW x 13
BW x 10
BW x 8
BW x 6

Hammer str pullovers
45 per side x 20
60 per side x 15
90 per side x 12


Incline BB bench press
135x10
185x6
225x6
245x6
30 sec rest in between cluster sets
245x2
245x2
245x2

DB flat bench press
65x8
80x8
90x8
100x8

Machine flyes
100x20
145x15
160x12

Off Road
06-10-2011, 07:23 AM
It seems like you are hitting the main lift with HCT-12 and then finishing with with straight sets for everything else. Very interesting and it will be fun to watch.

Kiff
06-10-2011, 07:31 AM
Solid Work

Coke
06-10-2011, 06:30 PM
Looks good Xtian.

xtian
06-10-2011, 11:57 PM
It seems like you are hitting the main lift with HCT-12 and then finishing with with straight sets for everything else. Very interesting and it will be fun to watch.


Solid Work


Looks good Xtian.

Thanks guys!

Deadlifts
135x10
225x6
315x6
405x6
Feeler sets
455x1
455x1
455x1
*no cluster sets

Bulgarian lunges
BW x 10
BW + 30lb DBs x 8
BW + 40lb DBs x 8

machine leg curls
90x20
120x12
150x8

standing DB Bicep curls (as strict as possible)
25x10
30x6
40x6
50x6
30 sec rest in between clusters
50x2
50x2
50x2

seated DB hammer curls
25x15(1 sec pause up top)
30x12
40x8

-Finishers

Leg press
135 per side x 20
-super set w/ calf press 135x8
180 per side x 15
-super set w/ calf press 180x6

bicep machine curls
50x15
70x12

weighted machine crunches
90x8
120x6
150x6
170x6
30 sec rest in between clusters
170x2
170x2
170x2

Coke
06-11-2011, 04:24 PM
Fine effort bro, considerable amount of volume going on.

xtian
06-12-2011, 01:44 PM
Fine effort bro, considerable amount of volume going on.

Thanks coke


10 min shoulder warm up

Cable lat pull down(wide grip)
60x15
105x6
120x6
195x6
210x6
225x6
30 sec rest in between clusters
225x2
225x2
225x2

Bent over DB row
80x8
90x8
100x8
110x8
120x8

High row cable row (one hand)
60x15
100x12
120x10

Standing BB military press
65x10
95x8
135x6
155x6
30 sec rest in between cluster sets
155x2
155x2
155x2

Cable lateral raise
30x8
40x8
50x8

Reverse fly on pec dec machine
60x15
90x12
100x10
110x8

Cable face pulls
50x15
60x12
100x10

BB shrugs (pause on top of movement)
135x10
225x6
275x6
315x6
365x6
30 sec rest in between clusters
365x2
365x2
365x2

- finishers
Seated DB shoulder Press
30x25
50x15

Pull ups
BW x 10
BW x 10

xtian
06-13-2011, 05:18 PM
BB squats
135x10
185x8
225x6
295x6
315x6
365x1

lying machine leg curls
90x15
110x12
120x10

BB CGBP
135x10
185x6
225x6
275x4

BW dips
BW x 20
BW x 15
BW x 10

Hanging leg raises
3 sets of 8


lame session

xtian
06-18-2011, 09:11 PM
I've been sick the past couple of days but managed to get a session in this morning.

10 min shoulder warm up

Seated cable row
135x10
150x6
175x6
205x6
235x6
255x6
30 sec rest in between clusters
255x2
255x2
255x2

BW pull ups
BW x 8
BW x 8
BW x 8

Seated Freemotion High row (one hand)
60x15
80x12
100x10

Incline DB bench press
65x8
70x6
90x6
100x6
120x6
* no clusters

BB flat bench press
135x8
185x8
225x8

freemotion pec fly
3 sets of 8
- don't remember the exact weights

Coke
06-19-2011, 06:59 PM
Moving along very well no matter what dude.

xtian
06-25-2011, 03:15 PM
Moving along very well no matter what dude.

Thanks bro


took a couple days off from the gym to let some nagging injuries calm down a bit.


10 min shoulder warm up

Bent over BB row
115x10
135x10
185x6
200x6
245x6
30 sec rest in between clusters
245x2
245x2
245x2

Hammer str seated high row
70 per side x 15
90 per side x 15
115 per side x 12
135 per side x 10

seated cable row
135x8
150x8
180x8

BB flat bench press
135x10
185x6
225x6
275x6
30 sec rest in between clusters
275x2
275x2
275x2

DB incline bench press
60x8
80x8
100x8

Pec dec flyes
115x15
130x12
150x10

Coke
06-25-2011, 04:21 PM
took a couple days off from the gym to let some nagging injuries calm down a bit.


Taking a few days myself right now,...solid training for the chest and back bro.

Kiff
06-26-2011, 09:49 AM
Keeping things moving nicely mate, squats are pretty decent there.

xtian
06-26-2011, 09:51 PM
Taking a few days myself right now,...solid training for the chest and back bro.


Keeping things moving nicely mate, squats are pretty decent there.

Thanks


sldl
135x15
135x15
135x15

bb back squat
135x12
135x12
135x12

conventional deads
135x10
135x10

did some hip/hip flexor work as finishers.




DB alternating bicep curls
20x10
35x8
45x6
55x6
30 sec rest in between clusters
55x2
55x2
55x2

DB hammer curls
40x8
40x8
40x8

One arm cable bicep curl
50x15
60x12
70x8

Off Road
06-27-2011, 07:12 AM
Moving along fine in here. I like the way you've mixed in the HCT-12 stuff with more traditional volume training.

xtian
07-02-2011, 06:33 PM
Moving along fine in here. I like the way you've mixed in the HCT-12 stuff with more traditional volume training.


Thanks bro!

Yesterdays session

10 min shoulder warm up


DB bent over row
70x10
80x6
90x6
100x6
120x6
30 sec rest in between clusters
120x2
120x2
120x2

BW pull ups
BW x 8
BW x 8
BW x 8

one arm Freemotion cable high row
50x15
80x15
100x12

BB flat bench press
135x10
165x8
205x6
245x6
295x1
315x1
-No clusters, wanted to test out the shoulder

DB incline bench press
70x8
80x8
90x8
100x8

Machine pec flyes
100x15
115x12
145x10

xtian
07-02-2011, 06:33 PM
Light Leg session

BB squats
Narrow stance
135x12
135x12
Wide stance
135x12
135x12

BB Good mornings
95x12
95x12
115x10
115x10

GHR
3 sets of 12

seated calf raises
90x10
115x8
135x6
145x6
clusters
145x2
145x2
145x2

BW dips
BW x 15
BW x 15
BW x 12
BW x 12

CGBP
45x20
45x20
65x15
85x15

One arm cable press downs
60x8
60x8
60x8

BB shrugs
95x15
135x12
185x10
_______________

Off Road
07-02-2011, 06:34 PM
Bunch O' Dips

xtian
07-04-2011, 07:31 PM
Bunch O' Dips

Thx!!



Nice benching - no problems with the shoulders on the 315?

Felt fine.


Pull ups
BW x 8
BW x 8
BW + 10lbs x 6
BW + 25lbs x 6
BW + 45lbs x 6
30 sec rest in between clusters
BW + 45lbs x 2
BW + 45lbs x 2
BW + 45lbs x 2

Bent over BB row
135x8
160x8
190x8

BB rack pulls(BB below knee level)
135x10
225x6
315x6
405x6
30 sec rest in between clusters
405x2
405x2
405x2

hammer str high row
45 per side x 15
90 per side x 12

Standing shoulder press
135x6
135x6
135x6
-no clusters

seated DB shoulder press
50x10
60x8
70x8

cable lateral raises
20x15
20x15
cable front raises
30x12
30x12

machine rear flyes
70x15
100x12
100x10

Off Road
07-04-2011, 09:43 PM
Strong pull-ups

Coke
07-05-2011, 01:32 PM
Workouts are going strong guy, keep it up.

xtian
07-08-2011, 10:50 PM
Strong pull-ups


Workouts are going strong guy, keep it up.

thanks guys

Wednesday's session

Squats
135x15
185x10
225x6(testing hammy)
275x6(testing hammy)
- no clusters

GHR
BW x 20
BW x 15
BW + 10 lbs x 15
BW + 25 lbs x 12

Bulgarian Lunge
BW x 10
BW x 10
BW x 10

BB curls
60x10
70x10
80x8
90x6
100x6

Incline DB curl
30x10
40x8
40x8

xtian
07-08-2011, 10:50 PM
Today's session

BB rack pulls
135x10
185x8
225x6
315x6
405x6
455x6
30 sec rest in between clusters
455x2
455x2
455x2

Weighted pull ups
BW x 8
BW + 15lbs x 8
BW + 25lbs x 6
BW + 45lbs x 6
30 sec rest in between clusters
BW + 45lbs x 2
BW + 45lbs x 2
BW + 45lbs x 2

DB Incline bench press
60x6
70x6
95x6
120x6
- no clusters

BB flat bench press
135x10
185x8
225x8

cable pec fly
50x15
70x12
100x8

cable single hand row
50x15
70x12
100x10

xtian
07-08-2011, 11:15 PM
YES! Got my Maximus, BCAA+, novus bars, and ETS in the mail today!

Kiff
07-09-2011, 04:22 AM
YES! Got my Maximus, BCAA+, novus bars, and ETS in the mail today!

This will just accelerate your gains mate! :) Looking real strong as ever, got a lot of catching up to do!

xtian
07-10-2011, 01:48 PM
This will just accelerate your gains mate! :) Looking real strong as ever, got a lot of catching up to do!

thanks man


BB back squats
135x10
185x8
205x6
245x6
285x6
-no clusters

Sumo deadlifts (first time trying a sumo stance)
135x10
185x8
225x6(no hammy pain)
315x6(no pain)
30 sec rest in between clusters
315x2
315x2
315x2

hammy felt fine, so I decided to test a single pull using a sumo stance
365x1
405x1
425x1
500x1
- I'm pretty sure I can pull 600+ using a sumo stance

DB bicep curls
20x10
30x8
40x6
50x6

BB bicep curls
60x8
80x5
90x5

DB hammer curls
30x8
35x8
45x8

step ups
BW x 8

walking lunges till failure

Coke
07-10-2011, 03:20 PM
Nice job throughout Xtian.

xtian
07-10-2011, 08:19 PM
Nice job throughout Xtian.

thanks coke!

xtian
07-14-2011, 12:33 PM
yesterday's session

pull ups (wide)
BW x 8
BW + 15lbs x 6
BW + 25lbs x 6
BW + 35lbs x 6
BW + 45lbs x 6
30 sec rest in between cluster sets
BW + 45lbs x 2
BW + 45lbs x 2
BW + 45lbs x 2

seated cable rows (close grip)
150x10
180x8
210x8

Hammer str high row
90lb per side x 12
115lbs per side x 10
135lbs per side x 10

seated db shoulder press
50x10
60x8
70x8
80x8

bb up right row
45x12
65x12
85x10

seated machine lat raise
40lbs x 12
40lbs x 12
40lbs x 12

reverse flyes on the pec dec
100x12
115x10
130x8

xtian
07-30-2011, 09:00 PM
First time back in the gym after taking some time off to calm the shoulder down a bit.


Pull ups
BW x 8
BW x 8
BW + 25lbs x 6
BW + 35lbs x 6
BW + 45lbs x 6
BW + 55lbs x 6

bent over DB row
70x8
85x6
95x6
100x6
120x5

Machine pullovers
45 lbs per side x 15
90 lbs per side x 10
115 lbs per side x 8

BB rack pulls
135x8
225x8
315x8

DB flat bench press
50x10
70x8
90x8
100x8

hammer str incline press
45lbs per side x 12
90lbs per side x 12
115 lbs per side x 12

finshers
BB bench press
135x20
185x15

pec dec reverse flyes
70x15
90x12
115x10

BB shrugs
135x20
225x15
275x10
315x10

Coke
07-30-2011, 10:14 PM
Amazing volume of work going on bro.

Kiff
08-02-2011, 02:56 AM
Nice session back.

xtian
08-25-2011, 11:16 AM
Been having some serious shoulder discomfort lately