x-factor 1250mg/levithan reloaded recomp with some twists!
- 03-06-2008, 11:58 AM
- 03-06-2008, 12:08 PM
- 03-06-2008, 03:18 PM
Im in on this bad boy and lookin good Easy!! Keep it up man!E-Pharm Rep... PM me with any questions or concerns
03-06-2008, 07:12 PM
03-10-2008, 10:23 AM
another unintentional off day. damn this upper respiratory whatever it is. I was going to go and do a light workout, but the combination of feeling sick and the daylight savings change kept me in bed late.
03-10-2008, 10:47 AM
03-11-2008, 10:29 AM
finally back to the gym. workout was a little light, both from feeling ill, as well as only 150cal worth of intake prior to it this morning... damn velocity diet.
flat db bp 45x10, 55x10, 60x5, 50x9 - really forearms + stabilizers were limiting, I bet i'll be using 75s in a couple weeks.
incline db press - 40x10, 40x10, 40x10
pec dec 50x15, 50x15
lying triceps extensions 50x10, 50x10, 50x9
standing db triceps extension 20x10, 20x10
triceps pushdown 100x25
pec dec 35x25
Was a pretty good workout given no preworkout stims or pump agents. triceps felt good at the end
03-12-2008, 06:05 AM
First of all, if you're still following this workout schedule you outlined in post #1, I'd switch Mon and Wed. This will give your triceps and front delts 3 days to recover before your Fri shoulder work, rather than just the one day off alloted in the above scheme.
But even more important, stop doing those silly "behind-the-neck" exercises -- it puts too much strain on the rotator cuff. Whether you're doing pushes or pulls, always keep the bar in front of your face, not behind.
Good luck, bro. And congrats on the recomp you've accomplished over the last few months -- it really is noticeable.
03-12-2008, 08:05 AM
cool, thanks! I'll try that, actually I have shifted as of this week chest to the first slot (was tues this week, but whatever) then back today, and shoulders will be fri. I'll shift to military presses too, its time for a change anyhow
03-12-2008, 09:08 AM
I dont do behind the head either, puts your shoulders in a position that makes it suseptible to injury. With my shoulder history, ill avoid it all together.
03-12-2008, 10:01 AM
back + bis today. still coughing and feeling like caca, but the numbers dont show it
scapular rows 170x6, 190x6, 210x6, 230x4
low cable rows 130x10, 140x10
db rows 40x20
bb curls 60x10, 60x10
alternating hammer curls supersetted with concentration curls 30x10-30x10, 25x10, 25x9
machine preacher curls 50x17, 50x14
short sweet, good pump all the way around for not taking any preworkout stuff.
03-12-2008, 10:23 AM
This virus going around takes forever to get healthy again. I see you opted to hit the gym. Feels like you have to because it takes for ever to feel better.
03-12-2008, 10:24 AM
yeah, I give up on waiting. interestingly, even with my ridiculous low cal diet my numbers are good, even a PR I think on the low cable rows.
03-12-2008, 02:06 PM
03-14-2008, 10:27 AM
legs today. no preworkout stuff (theres a reason i'll explain when I can )
leg press 350x10, 440x6, 530x6, 620x2 (might have been able to squeak a 3rd, not sure but didn't really want to), 440x6
my legs were so shaky I decided to go to shoulders and make up my mind whether to do more legs after
front ext supersetted with lateral ext - 12.5x10, 10x10
arnold presses 30x10,30x10,30x9
delt machine 75x19, 65x12
and stil my legs were all wobbly, didn't do any more. it was late as well. plus i'm still on stupid low cals, preworkout all I had was some bcaas + a banana. legs are REALLY hard to keep energy levels high on without some serious preworkout supps and a decent amount of calories. right now its more about maintaining the muscle while I drop the fat, which is working out pretty well
03-14-2008, 10:29 AM
oh yeah, weight is down to 188, a new 20 year low
03-14-2008, 10:31 AM
03-14-2008, 10:32 AM
03-14-2008, 10:33 AM
03-14-2008, 11:03 AM
thanks guys, its some rough work. I'm about 5'10", and a medium to small frame at the wrists (but fairly wide at the shoulders). I don't exactly have a target weight so much as a target bodyfat level I think at 180 i'll be pretty close to where I want to be. looking to see abs, not have love handles I think i'll hit around 10-12% at 180.
03-14-2008, 11:05 AM
good stuff bruv....congrats, im really proud of you, and mean that sincerly.
I really need to get my bf measured again.
03-14-2008, 11:10 AM
thanks I'm finally where I feel like i'm in the home stretch, on round one. Then I guess I start the next couple years of trying to gain back another 10-20lbs keeping it all muscle. I think real world long term goal is to be at around 190-195, and have a 2-4 pack
03-14-2008, 04:36 PM
03-14-2008, 04:55 PM
03-16-2008, 10:42 PM
first workout on the home gym today, so I need to tinker with weights and settings some.
flat bb press - 90x10, 140x4, 120x6, 90x8
incline db press 90x10, 90x10, 90x9
flat db flies 16x15, 16x14 (6lb cheap olympic plate holding db handles)
incline db flies 16x12, 16x8
lying ez bar triceps ext 53x10, 53x9, 53x7 (13lb cheap olympic ezbar)
standing ez triceps ext 43x12, 43x11
tricep pushdowns 120x2, 90x4, 70x4
pushups 12, 10
the triceps pushdowns it must just be something in the way the machine works, cause damn, even 90 was really rough compared to 130 on a cable machine at the gym. A nice workout, solid tricep pump + pec feel pretty well worked out. still going to have to play around some more with the chest workout segments. I think too next time i'll start with the pushups, for prefatiguing purpose. the 140 caused my right shoulder to start to hurt, which is why I stopped it. I'm going to have to really concentrate on all the other ways to work chest if that will always limit me.
03-17-2008, 09:39 PM
back + bis, at home in the evening. I'm diggin the new home gym
scapular rows (no idea on bar weight for any of these) 160x10, 160x10
wide grip pulldowns 160x8, 160x7, 160x6
high rows 70x6, 70x6, 70x5
db rows 46x20
preacher curls 30x6, 30x6, 30x5 - no idea what the arm on this weighs
incline hammer curls 26x12, 26x8, 26x8
ez curls 53x12, 53x9, 53x8
not too bad! the preacher curls kinda suck to write from an ego perspective, but this machine is all 3" tubular steel. So I have no idea what that assembly weighs, but it could be 20-30lbs easily. same with the pulldowns. At least from here on in the weights should all be relative.
quite a nice workout. the doms are hanging around, but not horrifying.
03-17-2008, 10:58 PM
03-17-2008, 11:11 PM
wow I swear I knew this log existed and checked it in the beginning but must not have subscribed and forgot!!!! wull Im here now easy. sick lookin stack sir. what day are you on now?
03-17-2008, 11:22 PM
03-17-2008, 11:27 PM
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