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Thread: Xtian's Journal - Time to move stuff

  1. #76
    1 gimpy leg xtian's Avatar
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    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
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  2. #77
    1 gimpy leg xtian's Avatar
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    weighed myself today and I'm back @ 213lbs

    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  3. #78
    1 gimpy leg xtian's Avatar
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    cal 4,008 fat 111.2 carbs 437.6 protein 342.4
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  4. #79
    1 gimpy leg xtian's Avatar
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    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
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  5. #80
    Soon to be lean... Joe Black's Avatar
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    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!
    http://www.wannabebig.com/logo/alnlogo_black.gif

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  6. #81
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Daniel Clough View Post
    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
    Last edited by xtian; 04-11-2010 at 01:49 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  7. #82
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    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.

  8. #83
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Daniel Roberts View Post
    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
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  9. #84
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    Wow, congratulations!

  10. #85
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Daniel Roberts View Post
    Wow, congratulations!
    Thank you!

    How often should I try for a 1RM?
    Last edited by xtian; 04-18-2010 at 02:09 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  11. #86
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    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.

  12. #87
    1 gimpy leg xtian's Avatar
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    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.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  13. #88
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    No worries and I'm impressed with your progress. Check your PM's.

  14. #89
    Strongman Tom Mutaffis's Avatar
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    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.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  15. #90
    Crikey, its a 30 foot ape! Kong's Avatar
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    Looin awesome in here mate
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #91
    1 gimpy leg xtian's Avatar
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    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.
    Last edited by xtian; 09-01-2010 at 11:48 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  17. #92
    Senior Member
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    Give me a shout if you need anything.

  18. #93
    1 gimpy leg xtian's Avatar
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    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.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  19. #94
    1 gimpy leg xtian's Avatar
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    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.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  20. #95
    Crikey, its a 30 foot ape! Kong's Avatar
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    Lookin great in here mate.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  21. #96
    1 gimpy leg xtian's Avatar
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    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!
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  22. #97
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Kong View Post
    Lookin great in here mate.
    Thanks!
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  23. #98
    1 gimpy leg xtian's Avatar
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    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
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  24. #99
    1 gimpy leg xtian's Avatar
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    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
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  25. #100
    1 gimpy leg xtian's Avatar
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    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
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

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