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superhombre2k
02-21-2006, 08:34 PM
I'm new to this forum but I've been posting at bodybuilding.com for a while now. Here's a link to my workout journal over there, which I will also continue here.

http://forum.bodybuilding.com/showthread.php?t=628448

My long term goals are to get bigger and stronger while staying lean, so next fall I can run track in college. Currently I am lean bulking but I seem to be burning off fat slowly but surely as well... works for me! :)

Diet:
2800-3000 calories, roughly 40/30/30 ratio for carbs/protein/fats
I eat a lot of chicken breast and lean beef, occasional fish, and two whey protein shakes daily (breakfast and post-workout). My carbs currently come mainly from oats, Barilla Plus pasta, whole grains, and a lot of fruits and veggies. I really like sweet potatoes so I eat them whenever I can. For fats, it's mostly olive oil and peanut butter, and some fats from meat, cheese (I love string cheese), and legumes (big fan of the Campbell's Chunky Chili). I'm about to start a cycle of Molecular Nutrition's X-Factor so I will be really cutting back on the EFAs, especially the enriched Barilla Plus pasta, peanut butter, and olive oil... fats will be primarily from meat and cheese for a while.

Supplements:
I have used two creatine/NO stacks extensively in the past... Controlled Labs' White Blood and Green Bulge, and Universal Nutrition's Shock Therapy and Storm. My last run of White Blood and Green Bulge, I also took CL's GlycerGrow (GG) and I liked that a lot. Currently I'm just taking GG and creatine (the leftover Storm) and will continue that while on XF. I also take an active multivitamin twice daily (breakfast and post-workout/dinner).

Training:
I've done pyramids in the past but my current split is a modified 5x5. I much prefer split-body to full body and I've honed in on what works best for me at this stage.

Monday - chest/triceps
5x5 bench press, incline DB press, weighted dips
3x8-10 skullcrushers

Tuesday - back/biceps
5x5 deadlift, weighted pullups, Dorian rows
3x8-10 DB curls

Thursday - shoulders
5x5 overhead press, rear upright rows, Arnold press, rear delt rows

Friday - legs
5x5 squat, stiff-legged deadlift, leg press, leg curls

I train core every lifting day, alternating between low reps-high weight and adding weight with moderate reps and also between strictly abs, direct oblique work, and a mix. Core training is boring, so I like to switch it up to keep it fresh. On my off days, I like to do some full body circuit training to promote recovery and sprint intervals.

So yeah... here's my journal. Feel free to post in here or PM me if you've got any questions, comments, suggestions, or whatever!

superhombre2k
02-21-2006, 08:42 PM
Here are my stats as of 2/6/06:

Age: 22
Height: 5'10"
Weight: 182
Chest: 43"
Waist: 33"
Biceps: 15.75"
Forearms: 13"
Thigh: 25.5"
Calves: 15.5"

And the weights I'm currently using for my favorite lifts in 5x5:

bench press - 225
incline DB press - 75
deadlift - 355
underhanded bent over (Dorian) rows - 175
overhead press - 135
Arnold press - 60
squat - 295
SLDL - 265
leg press - 445

superhombre2k
02-22-2006, 02:15 PM
I started on the XF today. As per the directions, I'll be taking 4 caps daily: 1 in the morning, 2 pre-workout, and 1 before bed. Here's a quick summary of this supplement so you guys know what I'm doing.

---

X-Factor

Directions: Take 1000mg daily for 50 days even on days you don't workout. Split up your dosage and take the largest dosage 1 hour before you weight train.

Typical Gains:
1-2 lbs average per week in lean muscle mass gains
fat loss
strength gains
great pumps

Avoid: Omega 3's (flax/fish oil supplements), high olive oil use, high fish intake (try to limit to 2 servings per week), high peanut butter intake (including peanut butter in protein bars), milk thistle, CLA, NAC, Tylenol, aspirin, Ibuprofen, or other anti-inflammatory drugs/supplements while take X-Factor.

Where to Get Dietary Fats: The majority of dietary fat while using X-Factor should come from animal sources such as whole milk, cream, cheese, fatty beef, and dark poultry meat. Extra Virgin Coconut oil is also a superb choice of fat to use while on X-Factor.

Side Effects: Most commonly users may experience more than normal levels of soreness from workouts and/or oils skin/pimples.

Additional Info: Although every user will respond differently, most users experience the soreness as early as the end of week 1 with noticeable gains in the 2-3 week range. If you don't see results be the end of week 3, contact us so that we may review your diet more closely to see if there may be something interfering with the product. Fat loss is pretty significant so monitor your calories based on your goals and needs.

X-Factor does stack well with other products including vasodilators, creatine, and androgens. However, we do recommend that X-Factor be taken by itself if taking it for the first time. In this way, the user can more easily distinguish the benefits of the product. Typically, users who use X-Factor during PCT from a hormonal cycle will not see the 1-2 lbs per week gains due to suppressed testosterone levels. However, the product may be effective in helping maintain more of the gains than if going through PCT without it.

Does X-Factor Require PCT? NO! NO! NO! X-Factor is not a hormone and does not require any kind of PCT or liver supplements and will not suppress natural testosterone.

---

Basically, the way XF works is it increases the amount of arachidionic acid circulating in the body and released from your muscles, and if you're training hard, it can go towards the formation of prostaglandins which in the case of training, repair and build up muscle tissue at a greater rate than normal. From what I understand, it should be like getting newbie gains all over again... burning fat and building muscle at the same time!

Oh yeah, and I feel like a fatty. My lunch today was a good 600 calories of things I wouldn't normally eat. I had about 6oz of baked ham, 1 cup butternut squash, a glass of milk, and a slice of whole grain bread with butter.

ddegroff
02-22-2006, 11:38 PM
wow, i like your routine, might have to try it out. that XF stuff sounds kinda crazy. good luck on the bulk.

McIrish
02-22-2006, 11:49 PM
Hey Nick, the routine's lookin good and the numbers are doin really well.

superhombre2k
02-23-2006, 01:48 PM
First workout on X-Factor!


2/23/06


Shoulders


Overhead Press
warmup 5x65
5x135
5x135
5x135
5x135
5x135

Rear Upright Rows
5x145
5x145
5x145
5x145
5x145

Arnold Press
5x60
5x60
5x60
3x60
2x60

Rear Delt Rows
5x65
5x65
5x65
5x65
5x65

Abs:
20x crunches
20x hanging reverse crunches
20x Swiss ball crunches

Notes:
I felt strong as **** on the overhead presses, started to reach some failure on the rear upright rows with the upped weight towards the last couple sets so I'll stick with that weight. I got a feeling of warmth, like a rush, when I was on the 3rd set of overhead presses. I don't know if that's the XF doing it's thing yet. It's too early I think. I had a really good workout though. Bumping up the calories to 500 more a day I think will help me lift more and more as time goes on. I already felt more energetic with more food in me.

superhombre2k
02-25-2006, 01:20 AM
2/24/06


Legs


Squat
warmup 5x135 5x225
5x305
5x305
5x305
5x305
4x305

SLDL on 6" box (longer ROM)
warmup 5x135
5x225
5x225
5x225
5x225
5x225

Leg Press
5x455
5x455
5x455
5x455
5x455

Leg Curl
5x170
5x170
5x170
4x170
5x170

Abs:
20x crunches
20x hanging reverse crunches
20x 35lb DB side bends

Notes:
Today's was a crazy good workout. I know it's too early for the XF to be kicking in, but the increase in dietary intake definitely is. I had a lot more energy, felt a lot stronger, and I definitely think I'll be putting up more and more weight in time. The 305 squats felt a lot lighter initially than I expected and I had 5 great sets. Usually I dread squats but love them... today I just loved them.

brickt.
02-25-2006, 02:10 AM
If your taking X-F, MAKE ****ING SURE YOUR DIET IS TO A T TO WHAT MOLECULAR NUTRITION PRESCRIBE. NO EFAS, NUTS, OLIVE OIL, NO ANTI INFLAMMATORIES ETC.

Good luck.

*to those not in the know about X-F, you can't take any anti inflammatory supps/foods, as it ****s with X-F. No EFAs you say? NOPE. **** that I say.

superhombre2k
02-25-2006, 09:19 AM
If your taking X-F, MAKE ****ING SURE YOUR DIET IS TO A T TO WHAT MOLECULAR NUTRITION PRESCRIBE. NO EFAS, NUTS, OLIVE OIL, NO ANTI INFLAMMATORIES ETC.

Good luck.

*to those not in the know about X-F, you can't take any anti inflammatory supps/foods, as it ****s with X-F. No EFAs you say? NOPE. **** that I say.

Yeah, I know. I've been cooking with butter, eating a lot more cheese, and I haven't been trimming as much fat of my meat to get the extra calories and make sure I'm not taking in too many "good" fats which would throw XF off. I feel like a disgusting pig doing this but it's only for 50 days.

superhombre2k
02-26-2006, 12:23 PM
I weighed myself first thing this morning at my girlfriend's house (where I will weigh in each weekend in the morning for the sake of consistency) and I was 184. Being that it's not been even a week into XF, I believe I can safely attribute this to what is essentially carb-loading, due to the 500 calorie increase in my dietary intake, most of which is carbohydrates and protein (I should note that instead of adding good fats such as olive oil to cook in, I'm just not cutting as much off when I cook my meats). For every gram of glycogen the body stores in the liver and muscles, there are 6 grams of water attached to it. The real gains I believe will start to come soon! :)

superhombre2k
02-27-2006, 02:07 PM
2/27/06


Chest


Bench Press
warmup 10x135
5x225
5x225
4x225
2x225
1x225

Incline DB Press
5x70
5x70
5x70
5x70
4x70

Dips
5x35
5x35
5x35
5x35
4x35

Abs:
10x crunches
15x hanging reverse crunches
15x Swiss ball crunches

Notes:
I had a lousy workout today. I tried to make the most of it by knocking the numbers down and shooting for a good feel first and foremost, but a number of things really took the fire out of me today. I don't really want to go into it. I think I was a little gung ho in trying to hit 225 for reps in bench prematurely, so I'm bringing it back down to 215 and working back up slowly, same with the 70's for incline DB. I should also bring the Arnold press weight down 5 or 10lbs on shoulder day since I'm stagnating there as well.

superhombre2k
02-28-2006, 10:27 PM
Tonight, my workout was much better but it was also a bit shorter. I had a court date this afternoon and had to work at night, so I was lucky to get into the gym at all before they closed.


2/28/06


Back


Deadlift
warmup 5x135 5x225
5x355
5x355
5x355
5x355
5x355

Weighted Pullups
5x20
5x20
4x20
4x20
4x20

And that was all she wrote. The Y up here needs to be 24 hour. I'm starting to get the hang of eating 600 calorie meals. That extra 100 calories is not easy hehe, especially with the new dietary guidelines for X-Factor. It's going to be worth it though, I just know it!

superhombre2k
03-02-2006, 11:08 AM
I should note now while I'm thinking about it, that I am so sore all over. I find that I'm also a lot more hungry than usual and I feel kind of tired. Without a doubt, XF is kicking in now. It's still tough to get in all the calories, especially now that my stupid parents took away my Magic Bullet 16oz blender. It's kind of hard to get in the oats and frozen fruit if you've got nothing to chop them up and mix into a drinkable shake. Bitches.

superhombre2k
03-02-2006, 11:38 PM
3/2/06


Shoulders


Overhead Press
warmup 5x65
5x135
5x135
5x135
5x135
5x135

Rear Upright Row
5x145
5x145
5x145
5x145
5x145

Arnold Press
5x55
5x55
5x55
4x55
4x55

Rear Delt Row
5x65
5x65
5x65
5x65
5x65

Abs:
15x crunches
15x hanging reverse crunches
15x Swiss ball crunches

Notes:
This week has just been hectic. I've been more tired than usual, getting meals in has been difficult (but I've done it), today my iPod battery died about 15 seconds into the very first set, and then I forgot my gym shorts so I was wearing pants and the bar kept getting caught on my belt with the rear upright rows. Oh well. I cranked out some killer sets anyways. I brought the Arnold press down to 55 because I'd been stuck for like a month on 60, so I figure a little back-tracking and not failing too early will help me bounce back. On the bright side, I got some pretty intense pumps today and I'm really feeling this marked increase in soreness and my appetite is as ravenous as ever.

superhombre2k
03-03-2006, 02:16 PM
3/3/06


Legs


Squat
warmup 5x135 3x225
5x305
5x305
5x305
5x305
5x305

SLDL
warmup 5x135
5x225
5x225
5x225
5x225
5x225

Leg Press
5x465
5x465
5x465
5x465
5x465

Leg Curl
5x175
5x175
5x175
5x175
4x175

Abs:
2x15 crunches
2x15 hanging reverse crunches
2x15 Swiss ball crunches

Notes:
Yep. I'm sore as ****, I feel strong as an ox, and I have to piss like a racehorse. Thank you XF, dedicated training and diet, and excessive water consumption hehe. I drank (3) 20oz bottles of water in the hour and a half I was at the gym alone. I had a killer workout. Next week, I'm taking squats up 10lbs to TRIPLE PLATES, BABY! As much as I want to go skiing this weekend, something tells me I will be too sore to move tomorrow. Well, it's meal time again!

superhombre2k
03-05-2006, 08:40 AM
This morning, I weighed 184 again.

In the first week, I upped my calorie intake from 2500 calories to 3000 calories and was 184 at the end of the week. The previous few weeks I'd been right around 182. I seem to be a little leaner. I know the fat loss is supposed to be considerable but I'm wonder just how much... I want to get bigger as well. One more week at 3000 and if I don't gain weight, I'm going to 3500. It's hard to eat that much though... I might have to do 7 meals at 500 calories or 6 at 600 each instead of 5 at 700.

superhombre2k
03-07-2006, 01:36 AM
3/6/06


Chest/Triceps


Bench Press
warmup 5x135
5x215
5x215
5x215
5x215
4x215

Incline DB Press
5x70
5x70
5x70
5x70
5x70

Weighted Dips
5x40
5x40
5x40
5x40
4x40

Skullcrushers
10x65
8x65
8x65

Abs:
3x10 crunches
3x10 hanging reverse crunches
3x10 Swiss ball crunches

Notes:
The last few weeks, my Monday workouts have been absolute ****. I looked back through my journal and figured out that I have been trying to push my numbers up prematurely, so I knocked some down and I'm working my way back up the right way even if it kills my ego hehe. For example, benching 215 certainly felt easy, as I didn't even need a spotter until my last set, where I only got 4 reps. I'll stick with 215 next week and get that 5th rep before moving to 220. Similarly, I'll spend another week with the 70's for incline DB press before advancing to the 75's again. We'll have to see what ungodly level of soreness I have tomorrow to evaluate the X-Factor because I had all weekend to eat big and rest big, so I'm pretty much feeling like a million bucks. I got some great pumps at the gym if that's any indicator!

On an unrelated note, skiing tonight actually wasn't bad. It's been a few degrees above freezing the last few days, so all the real snow we got last weekend is pretty much gone, but the mountain has kept their snow guns and groomers on all night. I'm in the northeast so I take what I can get and I appreciate it!

superhombre2k
03-07-2006, 03:43 PM
Despite having an absolutely tumultuous morning gastrointestinally, I had a very good workout. Perhaps it was karma, for stealing one of those giant 25oz beer mugs from the restaurant last night, or maybe it was just the nuclear hot wings, but holy **** my ****ing ******* is like bleeding. At first I was getting really crampy this morning and took a power dump as soon as I got out of my first class, it was like a big hard thing that clogged the toilet. Towards the end of my next class, I felt some pressure backing up, like a dam about to burst, and I bolted to the bathroom immediately upon dismissal for some seriously incendiary diarrhea. With the lava flow, my ass actually felt just like my mouth did eating the wings, except the ass is much more sensitive. I was thinking to myself, how am I supposed to deadlift with an inflamed anus? What if this is a side effect of the pro-inflammatory X-Factor? I can't go for another month with a bleeding, burning anus!

Without further ado, my workout:


3/7/06


Back/Biceps


Deadlift
warmup 5x135 5x225
5x365
4x365
5x365
5x365
4x365

Weighted Pull-ups
5x20
5x20
4x20
3x20
4x20

Dorian Rows
5x175
5x175
5x175
5x175
5x175

DB curls
8x40
8x40
7x40

Abs:
2x15 spazzes
2x15 35lb DB side bends
2x15 broom twists

Notes:
Holy hell, I got such a strong pump in my biceps and forearms, I'm having a hard time typing this. It's borderline painful! I was getting really sore towards the end of my workout, usually I don't feel sore until hours later or the next day. I felt very strong with all my lifts. I wish the bars weren't all worn down and I could grip them with my bare hands instead of using a paper towel to increase the friction for deads in particular (I just end up with torn up hands for the other lifts). So yeah, whenever I do my deads and bent over rows, my big deadlift/squatter bum sticks out I can just imagine a fellow forum member going 'whoa strong ass' hehe.

superhombre2k
03-09-2006, 02:17 PM
Today I had to split my workout into two chunks. I ran out of time in between classes, so I went back after as well.


3/9/06


Shoulders


Overhead Press
warmup 5x65
5x145 OOPS... I don't know what I was thinking loading on extra yet
5x135
5x135
5x135
4x135

Rear Upright Row
5x150
5x150
5x150
5x150
4x150

*2 hours later*

Arnold Press
warmup 5x25
5x55 easy
5x60
5x60
5x60
5x60

Rear Delt Row
5x70
5x70
5x70
5x70
5x70

Notes:
Didn't do abs, not enough time again. I might do them later tonight if I'm feeling like digging out the Swiss ball from my girlfriend's house after I get out of work. I still had a pretty solid workout considering the circumstances of rushing around and having to split it up. I had some insane back soreness last night from deadlifts on Tuesday and I'm attributing that to XF because I'm not that sore anymore usually. Great pump today in the shoulders and arms, too! I'm very excited about repping 315 with squats tomorrow, I hope my back feels alright by then.

superhombre2k
03-10-2006, 07:02 PM
3/10/06


Legs


Squat
warmup 5x135 5x225
5x315
5x315
5x315
4x315
4x315

SLDL
warmup 5x135
5x235
5x235
5x235
5x235
5x235

Leg Press
5x465
5x465
5x465
5x465
5x465

Leg Curl
5x175
5x175
5x175
5x175
4x175

AbsL
3x10 crunches
3x10 hanging reverse crunches
2x10 DB side bends, 35lbs
3x10 Swiss ball crunches

Notes:
Holy ****... 3 plates on the squat! That was like my max in November! I'm very happy with that. My lower back gets VERY involved in squatting so when I went to do the SLDL's, it was very difficult (read: ****ing hard). I was very sore and had an INTENSE back pump... I can see why people don't recommend NO while on X-Factor! Even this morning after having breakfast and drinking some water, I felt mildly pumped all over, and the DOMS was pretty obvious. I stretched out between sets and by the 3rd set I was feeling fine again. I went all out all week in the gym and at the dinner table... I can't wait to see where my weight is in the morning.

brickt.
03-11-2006, 01:10 AM
Can you give me some feedback about how you'd rate XF at this stage?

superhombre2k
03-11-2006, 08:03 AM
I weighed myself first thing this morning and I'm 184 AGAIN! :confused: I bumped up my diet by about 500 calories a day this past week, to roughly 3500-3700 calories. I think I will try to bring it up to 4000 calories a day and see if that does anything...

I have been making gains in my lifts and my girlfriend says I seem slimmer, so maybe I'm losing fat and gaining muscle at the same time? I am only at the 2.5 week mark on XF, about 2/3 the way through the first bottle, and it's been said that after 2 weeks, it really starts to kick in, so it is possible that the benefits are just beginning. I am definitely experiencing a marked increase in DOMS, I feel very energetic at the gym and really want to work out more even after I'm done for the day, and the pump is like whoa... my back was killing me yesterday after squatting.

So far, so good? I mean, I'm eating well over maintenance and I seem to be losing fat and gaining LBM at the same time... this might be an excellent supplement for cutting AND bulking. Only time will tell! As of right now, I'm giving it a thumbs up.

superhombre2k
03-13-2006, 11:40 PM
3/13/06


Chest


Bench Press
warmup 10x135
5x215
5x215
5x215
5x215
4x215

Incline DB Press
5x70
5x70
5x70
5x70
5x70

Dips
5x40
5x40
5x40
5x40
5x40

Skullcrushers
10x65
10x65
10x65

Abs:
3x10 crunches
3x10 hanging reverse crunches
3x10 Swiss ball crunches

Notes:
Very solid workout today. I had an insane pump in my triceps and forearms. I learned a trick a while back for getting the most out of my workouts. Squeeze the **** out of the bar as you're performing ANY lift and it gives you more power and helps you get out that last rep you might otherwise not get. I have some pretty deep soreness throughout my body, but most noticeably in part of the trapezious... the middle of my back between my shoulder blades... and my legs.

superhombre2k
03-14-2006, 04:09 PM
3/14/06


Back


Deadlift
warmup 5x135 5x225
5x365
5x365
5x365
5x365
5x365

Weighted Pullups
5x20
5x20
4x20
3x20
4x20

Dorian Rows
5x175
5x175
4x175
5x175
4x175

Abs:
3x10 decline crunches
3x10 35lb DB side bends
3x10 decline broom twists

Notes:
I didn't have a great workout today. I felt drained but I pushed through. I have a feeling I'm going to need to start my pull-ups over at bodyweight because I'm both gaining weight and I've always kind of been slow to develop strength on that lift.

superhombre2k
03-15-2006, 04:00 PM
I just got back from the gym. A couple of friends were supposed to meet me there so I could show them a full body workout they could do every time they had a chance to go because they're not the types who would go on the same days week in and week out. I guess they're really not dedicated since THEY DIDN'T SHOW UP! I did the workout anyways... being that I was pretty sore, I went with much lighter weight for everything and just cranked out reps to get a nice pump.

Bench Press 20x135
Pullups 7 (did these yesterday, wow I'm sore)
Incline Bench Press 20x115
Chinups 8
DB Pullovers 10x65
DB Row 10x50
Incline DB Curls 10x30
Squat 10x225
10 minutes of sprint intervals around the little track (100m?!)

So yeah, it was more of a hard cardio than anything else hehe.

superhombre2k
03-16-2006, 02:01 PM
I had a not so hot morning... stressed out beyond belief, to the point of throwing up. I went back to bed for a few hours, didn't really have an appetite until probably 1pm. I'm not one to skip a workout, especially when it's a stress reliever, so I lightened the load today and swapped in some old exercises.


3/16/06


Shoulders


Arnold Press
warmup 5x40
5x60
5x60
5x60
5x60
5x60

Upright Row
warmup 5x75
5x115
3x115
5x95
5x95
5x95

DB Raise giant set (rear, front, side)
10x15
10x12
10x10

DB Shrugs
12x90
10x90
10x90

Notes:
By normal standards, it was a ****ty workout... I took a lot of rest between sets, I felt like I was half-assing everything. I had a ****ty day and I'm just trying to make the best of it. I got a great pump in my shoulders from the DB raises and actually completed Arnold presses at 60lbs. Bonus! Side note, I didn't take creatine today, just XF and I still had a respectable amount of juice to lift with considering all else.

superhombre2k
03-17-2006, 02:08 PM
Happy St. Patrick's Day everybody!


3/17/06


Legs


Squat
warmup 5x135 5x225
5x315
5x315
4x315
4x315
4x315

SLDL
warmup 5x135
5x245
5x245
5x245
5x245
5x245

Leg Press
5x475
5x475
5x475
5x475
5x475

Leg Curl
5x175
5x175
5x175
5x175
5x175

Abs:
3x10 crunches
3x10 DB side bends, 35lbs

Notes:
Still stressed out... splitting headache, horrible time getting to sleep last night and I slept until noon, so I technically missed 2 meals today which I'll try to make up for but if I only get 3000 calories today I'll have to be ok with that. I woke up incredibly sore all over... it was muscular soreness though, not joints, and it eased after a hot shower. My workout today was ok. I really expected to hit all 5 sets of 5 on the squat but I still put forth a great effort and performed to capacity I think. On the bright side, awesome pumps! Notably, the scale at the gym says I've gained 10lbs since starting XF, also accounting for water and food weight because I've usually had 2 liters and a few meals by the time I'm working out, but holy **** still!

superhombre2k
03-18-2006, 10:09 AM
I weighed in at 186 this morning. That's up 2 lbs from last week, and considering all the stress this past week and having a hard time getting in those extra calories, I think I did pretty well. Yesterday, Stewart's, a local gas station/ice cream shop/convenience store chain, ran their St. Patrick's Day special... wear green and get a free ice cream cone. I deliver pizza and there are probably 10 Stewart's shops in my delivery area. I hit 7 of them. All I had between 4:30 and 10pm was several scoops of whey protein in my water bottle and 7 ice cream cones. Mmm mmm good.

superhombre2k
03-20-2006, 04:33 PM
3/20/06


Chest/Tris


Bench Press
warmup 5x135
5x215
5x215
5x215
5x215
5x215

Incline DB Press
5x75
5x75
5x75
4x75
5x75

Weighted Dips
5x40
5x40
5x40
5x40
3x40

Skullcrushers (strict with closer grip)
8x65
8x65
8x65

Abs:
3x10 crunches
3x10 hanging reverse crunches
3x10 decline crunches

Notes:
I might be slowly breaking that bench press plateau, but not fast enough for my satisfaction! I had a really good workout though... I got a super pump in my chest, which doesn't happen very often, as well as the arms. Lately I've been taking a little longer to finish my workouts... the gym is always so full of kids and people screwing around instead of working out. Luckily, something has been giving me an extra boost to propel myself through past the hour mark when needed... hmm, X-Factor perhaps?

superhombre2k
03-21-2006, 03:33 PM
3/21/06


Back/Biceps


Deadlift
warmup 5x135 5x225
5x375
3x375
3x375
3x375
3x375

Wide Grip Pull-ups
5x bw
5x bw
5x bw
5x bw
5x bw

Dorian Rows
5x175
5x175
5x175
5x175
5x175

DB Curls
5x45
5x40
8x40

Abs:
2x15 spazzes
2x15 35lb DB side bends
1x15 broom twists

Notes:
Those were some damn heavy deadlifts. I felt much better hitting sets of 3 because my form was getting shaky. Next week I'll try for more reps though. I switched to a wider grip on the pull-ups and went with just bodyweight, since pull-ups were a lagging movement comparatively in the whole routine. I've been gaining weight so any progress adding weight to it will likely be slower so I will be patient with it. All in all it was a good workout... I've been noticing they're taking longer and longer lately, most likely due to the busy hours at the gym. I feel plenty energetic, that's for sure, so I'm keeping my rest between sets as short as 90 seconds for most lifts. It's only Tuesday but I'm eager to see the scale on Saturday!

superhombre2k
03-23-2006, 06:49 PM
3/23/06


Shoulders


Overhead Press
5x135
5x135
5x135
5x135
5x135

Rear Upright Row
5x150
5x150
5x150
5x150
5x150

Arnold Press
5x60
5x60
4x60
3x60

Rear Delt Rows
5x70
5x70
5x70


Notes:
I was running out of time so I cut the last two exercises short. They were considerably heavy sets so I think it was alright to drop out early. Damn job! Something I noticed today was my constant soreness seems to be fading away, typical of finishing the first bottle of XF from what I've read! Let the advanced gains begin!

superhombre2k
03-25-2006, 01:38 AM
3/24/06


Legs


Squat
warmup 5x135 5x225
5x315
5x315
5x315
5x315
5x315

SLDL
warmup 5x135
5x245
5x245
5x245
5x245
5x245

Leg Press
5x475
5x475
5x475
5x475
10x475

Leg Curls
5x175
5x175
5x175
5x175
4x175

Abs:
2x15 crunches
2x15 hanging reverse crunches
2x15 Swiss ball crunches

Notes:
What a sick workout. Next week I'm bumping up the squats 10lbs and the leg press 20lbs probably. I can't believe I cranked out 10 reps on that last set! I had my girl cheering me on and I just pushed it until I had nothing left. I got such a pump in my quads, they were cramping up!

superhombre2k
03-25-2006, 02:07 PM
I weighed myself this morning and I'm 188! That's 2lbs since last weekend and I would venture to say it's clean.

superhombre2k
03-27-2006, 07:22 PM
3/27/06


Chest/Tris


Bench Press
warmup 5x135
5x225
5x225
5x225
3x225

Incline DB Press
5x75
5x75
5x75
4x75
4x75

Dips
5x40
5x40
5x40
5x40
4x40

Abs:
3x15 crunches
3x15 hanging reverse crunches

Notes:
I took a shorter workout today, but I worked just as hard as I normally would. I dropped the skullcrushers today because I was getting some pain in my elbows having to improvise my dips. Some cardio bunnies took over the dip station that had steps so I had to get the 40lb dumbbell between my legs and hop up into position on another dip station. That was just a little uncomfortable!

superhombre2k
03-28-2006, 03:57 PM
My girl asked me if I wanted to go running before we lifted, and being that it's gorgeous out, I obliged. I changed the workout a little bit as a result of running about 2 miles of trails... added an exercise, dropped the sets to 3, and pyramided the weights up. I didn't go to failure on anything although it might seem like I did. I just wanted a good power workout after running and not to over-exert myself.


3/28/06


Back


Deadlift
5x135
5x225
3x315
1x405

Power Clean
5x135
5x185
3x205

Wide Grip Pullups
8x bw
7x bw
7x bw

Dorian Rows
5x135
5x155
5x175

Notes:
The running was suprisingly easy considering I haven't gone for ages. Maybe the supplements helped a little. HOLY ****, POWER CLEANS ARE AWESOME. I have a wicked pump too, by the way.

superhombre2k
03-30-2006, 09:05 PM
3/30/06


Shoulders


Overhead Press
5x145
4x145
4x145
4x145
4x145

Rear Upright Row (no bars free so I used a cable machine... it was a little easier so I did 3x8)
8x150
8x150
8x150

Arnold Press
5x60
5x60
5x60
5x60
5x60

Abs:
20x crunches
20x captain's chair reverse crunches
20x Swiss ball crunches

Notes:
I was running low on time, damn work. I changed it around a little. I really want to change my program to a 3 day push/pull/legs (basically drop Thursday's shoulders) and do sprinting workouts on my off days... and CUT... but I've got a while left on the X-Factor log. I'll hold out and see what more gains I can make!

superhombre2k
03-31-2006, 01:14 PM
I skipped my leg workout today. It's not like me at all to skip a workout but I got my letter from SUNY Cortland today.

The one college I applied to.

I didn't get in.

Needless to say, my appetite is gone too. I'd only put away about 3000 calories a day this week anyways because I've been so busy and I didn't feel well a few of those days. I'll just try for 3000 today and treat this week as a down week that everyone has once in a while.

superhombre2k
04-01-2006, 04:17 AM
I just weighed myself and I'm 188. I'm getting back on this damn horse and finishing the cycle solidly with a goal of 192.

superhombre2k
04-03-2006, 02:02 PM
I switched up the split a little... I was running out of time left and right on my Tuesday and Thursday workouts so I dropped it to a 3 day split. Monday - legs, Wednesday - push, and Friday - pull. It's very similar to what I was doing but the days are in a different order and I dropped my shoulder day... instead, I added overhead presses to the push day. I have huge shoulders anyways. I ran into my girl's parents at the gym and chatted it up with them between sets a few times. I think the bigger and stronger I get, the more I scare them. They're such nice people! I want to show her Dad a routine when he's ready to move onto freeweights... I think he'll like it a lot.


4/3/06


Legs


Squat
warmup 5x135 5x225
5x325
5x325
5x325
5x325
5x325

SLDL
warmup 5x135
5x245
5x245
5x245
5x245
5x245

Leg Press
10x475
10x475
10x475

Leg Curl
10x140
10x140
10x140

Notes:
I'm so used to lifting explosively, I gave myself some badass cramping in the hamstrings. ****ing OUCH! I should slow it down some if I'm going for higher reps and lower weight.

superhombre2k
04-05-2006, 03:16 PM
4/5/06


Push


Bench Press
warmup 5x135
5x225
4x225
4x225
3x225
3x225

Overhead Press
warmup 5x95
5x135
4x135
4x135
4x135
4x135

Incline DB Press
8x65
8x65
7x65

Weighted Dips
7x25
7x20
6x20

Abs:
3x10 crunches
3x10 hanging reverse crunches

Notes:
I was exhausted today, plain and simple. I was up late last night studying for an A&P exam I had this morning. I kept the intensity high and I like the split already. I got a KILLER pump in my chest right from the get-go and my shoulders and triceps were soon very hard and full. I'm on the last leg so to speak of the XF and I ran out of Storm today. I need to get a new creatine!

superhombre2k
04-07-2006, 01:48 PM
Today was a tough workout... and an awesome one!


4/7/06


Pull


Deadlift
warmup 5x135 5x225
3x385
3x385
3x385
3x385

Power Clean
warmup 5x135
3x185
3x185
3x185
3x185

Wide Grip Pull-ups
6xbw
6xbw
5xbw
5xbw
4xbw

Bent Over Rows
5x175
5x175
5x175
5x175
5x175

Abs:
3x10 crunches
3x10 hanging reverse crunches

Notes:
I like deads a lot better when I reset at the bottom of each rep and only do 4 reps with more weight. I feel like I'm going to benefit from the more that way. I decided to do the power cleans with a little less weight than I know I could do because when I figured out my working weights, I didn't do numerous sets. Next week, I'll bring them up 10lbs and go from there. They're such an awesome lift. By that point in my workout, I was pumped up like a balloon at a birthday part! I noticed I'm almost out of XF now. I'm happy with the product thus far and will post a full review on it as soon as it's finished, but I'm also ready to stop eating like pig and start getting cut up for summer honestly! I have to meet my goal of 192 or better first!

superhombre2k
04-08-2006, 07:18 PM
I was 191 this morning!

superhombre2k
04-10-2006, 10:58 PM
4/10/06


Legs


Squat
warmup 5x135 5x225
5x335
4x335
4x335


SLDL
warmup 5x135
5x245
5x245
5x245

Leg Press
10x475
10x475

Leg Curl
10x140
10x140

Abs:
3x12 crunches

Notes:
I cut the volume back due to not getting enough sleep last night. I really hit a wall on those squats and I just wanted to maintain this workout without overdoing it.

superhombre2k
04-12-2006, 01:39 PM
My second workout this week was crap also.


4/12/06


Push


Bench Press
warmup 5x135
5x225
5x225
4x225

Incline DB Press
8x65
8x65
8x65

Overhead Press
3x135
3x135
3x135

Dips
10x bodyweight
10x bw
10x bw

Abs:
2x10 spazzes
2x10 40lb DB side bends

Notes:
Wow. There was some serious suckage today. I've been pretty tired all day and I am incredible sore all along the bottom of my ribcage in the back. I feel like someone smashed a chair over my back, WWF style. That definitely affected every lift. I feel like a big pussy today.

superhombre2k
04-14-2006, 02:17 PM
One day left of X-Factor and then the final weigh-in, measurements, and pictures to come!


4/14/06


Pull


Deadlift
warmup 5x135 5x225
3x375
3x375
5x375

Power Cleans
warmup 5x135
3x195
3x195
3x195

Wide Grip Pullups
6x bw
6x bw
6x bw
6x bw

Bent Over Rows
5x185
5x185
4x185
5x185

Abs:
3x12 crunches
3x12 Swiss ball crunches

Notes:
I woke up this morning feeling pretty tired and with allergy symptoms... sore throat, scratchy eyes and irritated nasal passages. I'm not one to miss a workout so I got a few really hearty meals in before going and I lowered the volume a little bit. I'm toying with the idea of either going for 3 sets each of deads and PC's or alternating each week 5 sets of deads one week, 5 sets of cleans the next. Obviously they're both exhausting movements and I don't want to overdo it. Any input is welcome!

superhombre2k
04-22-2006, 10:17 PM
Sorry guys about the gap in posting. I've been sick for the last week and pretty much didn't do a whole lot of anything but play Kingdom Hearts 2, rest, eat well and drink lots of water.

Here are the final figures for the X-Factor test...
2/22/06 --> 4/15/06
Age: 22
Height: 5'10"
Weight: 182lbs --> 192 +10lbs
Chest: 43" --> 44" +1 inch
Waist: 33" -->34" +1 inch
Biceps: 15.75" --> 16" +1/4 inch
Forearms: 13" -->13"
Thigh: 25.5" --> 26.25" +3/4 inch
Calves: 15.5" --> 15.5"

I'd say that's pretty decent gains!

In terms of sides, the only problems I really had were slightly worse insomnia, some headaches, and towards the end when I had a cold, everything was more irritated than it probably should have been, like my nose and throat.

It pretty much lived up to it's claims... I was pretty impressed overall.

Pictures to come.