Page 2 of 2 FirstFirst 12
Results 26 to 46 of 46

Thread: Nick's journal... bigger, stronger, leaner!

  1. #26
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  2. #27
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  3. #28
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  4. #29
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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?

  5. #30
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  6. #31
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  7. #32
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  8. #33
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    I weighed myself this morning and I'm 188! That's 2lbs since last weekend and I would venture to say it's clean.

  9. #34
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  10. #35
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  11. #36
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  12. #37
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  13. #38
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  14. #39
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  15. #40
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  16. #41
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  17. #42
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    I was 191 this morning!

  18. #43
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  19. #44
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

  20. #45
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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!

  21. #46
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    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.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •