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Rodja's DCP/XF Log-Round 2

RyanOFelt said:
Dude you row a freaking ton of weight.
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I have always been able to pull a good amount of weight, especially for my size. I use loose form on these to develop more power as opposed to pure muscular hypertrophy. I always start each rep with the bar at my patella and then use a little bounce to start the motion.
 
Rodja said:
Sh1t, you were doing sets with 405.
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True, but I won't be re-visiting that kind of load on rows for awhile, if you know what I mean... I'm giving myself AT LEAST 3 months before I do free weight bent over rows, maybe even 5-6 months. Having a predisposition for lower back injury makes it a risky exercise for me. I didn't even re-injure myself on an astronomically heavy set, I believe it was 365, which is technically my first working set, so I don't know.

Brief History. Originally had my slip disc at L2, 3 or 4 years ago. Was medically advised to never perform any heavy squats or dead lifts (or even heavy shrugs) due to re-injury potential. 1 1/2 years later, I began doing bent over rows, then made my way to Deads. I thought I'd better stick with either Heavy Squats or Heavy Deads, but not both, so I picked heavy deads. Heavy deads lead to heavy rows, until 405lbs was pretty routine for rows. 3-4 years later (two weeks ago), for whatever reason my back said enough and my medical advisory caught up with me. Therefore, future rows or deads are in jeopardy of being eliminated from the arsenal, which truly sucks because they happen to be my favorite two lifts, #1 Deads, #2 Rows, but it's not the end of the world.

Your Deads and Rows are extraordinary strong for someone as lean as you are.
 
I'm not too worried about increasing my weight on rows at this point, but I really want to get my deads back to at least 455 by the end of the cycle. 3x3 is a bad idea for me because I'm unable to do cardio and MMA without discomfort from the inflammation.

I did 410 last week, so I am going for 415, maybe 420 next week.
 
5/24-Power, Core
WS Deads-4x245x3 (15 secs rest)
Clean and Press-5x155x3 (15 secs rest)
WS Bench-5x135x3 (15 secs rest)
Weighted Crunches-3x120x30 (3 sec eccentric)
Hanging Leg Lifts/Woodchoppers-2x15/2x20x10

5/26-Arms, Delts
SM Close-Grip-225x10, 245x8 (P.R.)
Clean and Press-135x12, 145x10, 155x10
Cambered Curls/Lying Extensions-2x115x10/2x95x10
Hammer Curls/Side Laterals-50x10, 55x6/2x30x12
Pressdowns/Facepulls-180x12, 190x10/110x15, 120x15
Arnold Curls-30x10, 35x8

Great pump and vascularity today. Battling a nagging headache right now that started yesterday; nothing debilitating, but very annoying. I am sweating so much right now while I train, even if I am in an AC'ed room. Today is day 15, so the XF should kick in any day now and Drive is in full force. Cardio is solid and my RHR is around 44-48 BPM, which is the lowest its been since last May.
 
5/27-Lower, Core
Deads-365x1, 385x1, 395x1, 405x1, 415x1
Jumps into Burpess-5x5 (15 sec rest)
Weighted Crunches/Trunk Rotations-2x110x30/2x70x10

Hit another high on deadlifts today. Took me about 45 minutes or so to finish all of my sets including warm-up, but I am not about to rush deads, especially since I have had lower back injuries in the past. Didn't use straps until 405 and 415, but used chalk throughout.
 
Nice work on the deads Rodja. I almost did one of your cardio circuits while sitting home sick today I was feeling so restless, but ended up just going for a walk and letting my body recover. Hopefully I'll get into the gym to do some BB rows, haven't done them in a while so it should give my muscles a good shock.

Technique Q: How much of an angle do you row at? I think I'm about 20 to the horizontal, but I've seen everywhere from horizontal to guys doing trap raises thinking they're rows :lol:
 
Steveoph said:
Nice work on the deads Rodja. I almost did one of your cardio circuits while sitting home sick today I was feeling so restless, but ended up just going for a walk and letting my body recover. Hopefully I'll get into the gym to do some BB rows, haven't done them in a while so it should give my muscles a good shock.

Technique Q: How much of an angle do you row at? I think I'm about 20 to the horizontal, but I've seen everywhere from horizontal to guys doing trap raises thinking they're rows :lol:
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Lets see:
My knees are slightly bent and my torso is at about a 70 degree angle. I bring the bar up slightly above my knees and into my lower abdomen. I start every rep with the bar slightly below my patella and really squeeze the lats and make sure I adduct my shoulders.
 
Today is day 16 and here are my observations so far:
1. The forskolin is leaning me up at a rapid clip
2. The thyroid enhancement is making me sweat a ton
3. Cardio is great and RHR is very low
4. Muscles have a nice fullness and vascularity
5. Strength is slowly climbing on compound lifts
6. Recovery is great between sets/rounds of sparring
7. No increase in DOMS, but bruises linger and pain is intensified
8. Appetite is slightly up, but nothing uncontrollable
9. Pumps and M-M connection is fantastic
10. Increased acne, but only slightly
 
Nice job dude!!! Looks like you're already seeing results and the x-factor hasn't even kicked in yet...and after looking over your intense workouts I'm not too surprised, lol.
 
Botch said:
Gotcha.:thumbsup:
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It makes it a little difficult to train MMA fully, but I do'nt have a fight coming up for a few months, so I don't have to go as balls-out as usual. When I run AA the first time, I had a bruise on my fibula that took weeks to heal and the pain was immense.
 
Rodja said:
It makes it a little difficult to train MMA fully, but I do'nt have a fight coming up for a few months, so I don't have to go as balls-out as usual. When I run AA the first time, I had a bruise on my fibula that took weeks to heal and the pain was immense.
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I can only imagine how difficult it would be to do MMA training on AA! As it is on x-factor I'm waking up so frickin' sore I can barely make it to the gym some days.
 
5/29-Chest, Back, Rear Delts
Pull-Ups-3xBWx8 (3 sec negative)
Incline BP-190x4 (P.R.)
HS Reverse Pulldowns-115x12, 125x10, 135x6+3 (5 sec neg on last rep)
45 Incline Flies-3x45x12
HS Neutral Rows-135x12, 160x10
HS Flat Press-90x10, 100x8
Pullovers-2x65x10
Dips-2xBW+45x12
Low Crossovers/Facepulls-2x50x12/2x110x15
Rear Flies-20x15, 25x15

DC Stretches

Painful, painful WO, but in that good way; I felt huge at the end of it and was drenched. Intense contractions on every set and an awesome pump after the first lift. Lower back is a little tight from deads, but that is to be expected. Right shoulder is holding up better than I expected, but I am not pushing my numbers too much just to err on the side of caution. My weight was 185 today, but strength is climbing while fat is striping off of me. I've done cardio everyday this week with each session at about 20 minutes, but it is done at a high intensity (~80-85% of MHR). There are some potential fights coming up in the Summer, so I am starting to get ready in case I get a call.
 
Rodja said:
5/29-Chest, Back, Rear Delts
Pull-Ups-3xBWx8 (3 sec negative)
Incline BP-190x4 (P.R.)
HS Reverse Pulldowns-115x12, 125x10, 135x6+3 (5 sec neg on last rep)
45 Incline Flies-3x45x12
HS Neutral Rows-115x12, 135x10
HS Flat Press-90x10, 100x8
Pullovers-2x65x10
Dips-2xBW+45x12
Low Crossovers/Facepulls-2x50x12/2x110x15
Rear Flies-20x15, 25x15

DC Stretches

Painful, painful WO, but in that good way; I felt huge at the end of it and was drenched. Intense contractions on every set and an awesome pump after the first lift. Lower back is a little tight from deads, but that is to be expected. Right shoulder is holding up better than I expected, but I am not pushing my numbers too much just to err on the side of caution. My weight was 185 today, but strength is climbing while fat is striping off of me. I've done cardio everyday this week with each session at about 20 minutes, but it is done at a high intensity (~80-85% of MHR). There are some potential fights coming up in the Summer, so I am starting to get ready in case I get a call.
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That's some serious anterior/posterior pumps you've got going. I've got to try that myself soon. It seems like a very punishing way, in the good way, to workout.

I envy your ability to cardio. Nothing like nailing an entire week down full of cardio sessions. I love it when I know I'm melting off the fat.

Great discipline.
 
VolcomX311 said:
That's some serious anterior/posterior pumps you've got going. I've got to try that myself soon. It seems like a very punishing way, in the good way, to workout.

I envy your ability to cardio. Nothing like nailing an entire week down full of cardio sessions. I love it when I know I'm melting off the fat.

Great discipline.
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The pump from this workout was amazing. I felt the contraction on practically every rep and have had spasms in my chest all night. The pain of a good lifting session.

My cardio discipline comes from they fact that I gassed out horribly in my first fight. Never again shall that happen. My role at the gym is to basically prep everyone for their fights, so it keeps in close to fight shape. When I'm in top shape, which happens when I have about 4 weeks notice for a fight, I can do 5, 5-minute rounds of sparring or conditioning with only 30 secs rest and still have some in the tank. My mantra while training is simple, "If you give up during training, then you will give up in the fight." It's that and also, "What would Wanderlei do?" Keeps me going every time...
 
5/30-Conditioning

4, 5 minute rounds of various drills

5/31-Power, Core
Deads-4x245x3 (15 secs rest)
Hang Cleans-4x155x5 (15 secs rest)
Dynamic BP-5x145x3 (15 secs rest)
Weighted Crunches-3x120x35
Hanging Leg Raises-2xBW+15x10

There is a very high possibility that I am going to be fighting on June 14th. Luckily, the rounds for this event are 3x3 as opposed to 3x5, so I am definitely in shape for this. It will be a same-day weigh-in, so I won't be able to cut as much weight without it being detrimental to my performance. I am negotiating for 175, but I would rather have it at 189. Whatever the case, I am so ready to get back in there, especially after my last performance was horrible.
 
6/2-Arms, Delts
HS Press-105x10, 105x7+1 (5 sec hold)
Cambered Curls/Lying Laterals-2x115x10, 95x12 (4 sec negatives)/2x25x8, 17.5x12
Smith CG Bench-2x245x8
Smith Wide Upright Rows-2x135x12
Pressdowns/HS Preacher-2x180x12/2x95x8
Hanging Concentration Curls/Overhead Ex-2x30x10/2x30x10
Rear Flys-25x12, 30x12
Rope Pressdowns/Cable Curls-2x110x12/2x110x12
High Cable Rear Laterals-30x12

Grueling WO, obviously, and it went a little longer than normal (~75 minutes), but I had a big gas tank today and didn't want to stop. Outstanding pump in delts and biceps (really been focusing on delts lately) and good strength numbers. I had sparring tonight and did really well except for the liver shot that Rob nailed that dropped me for a sec. Cardio was very, very good considering my sparring has been somewhat inconsistent lately. I didn't gas out, but my sparring partners did. Got my physical today and my license renewed so I am definitely ready to get back into there and compete.
 
Liver Shots suck, but your tough...

Rodja said:
6/2-Arms, Delts
HS Press-105x10, 105x7+1 (5 sec hold)
Cambered Curls/Lying Laterals-2x115x10, 95x12 (4 sec negatives)/2x25x8, 17.5x12
Smith CG Bench-2x245x8
Smith Wide Upright Rows-2x135x12
Pressdowns/HS Preacher-2x180x12/2x95x8
Hanging Concentration Curls/Overhead Ex-2x30x10/2x30x10
Rear Flys-25x12, 30x12
Rope Pressdowns/Cable Curls-2x110x12/2x110x12
High Cable Rear Laterals-30x12

Grueling WO, obviously, and it went a little longer than normal (~75 minutes), but I had a big gas tank today and didn't want to stop. Outstanding pump in delts and biceps (really been focusing on delts lately) and good strength numbers. I had sparring tonight and did really well except for the liver shot that Rob nailed that dropped me for a sec. Cardio was very, very good considering my sparring has been somewhat inconsistent lately. I didn't gas out, but my sparring partners did. Got my physical today and my license renewed so I am definitely ready to get back into there and compete.
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Those damn liver shots are wicked...totally not fun at all. The only physical pain comparable in my mind is popping a dislocated shoulder back in place (had to do it a few times...got carried away with a few tackles when I played football...lol) BTW...great F*cking workout man! Keep it up Rodja!

Cheers Bud!
 
SamBoz19 said:
Those damn liver shots are wicked...totally not fun at all. The only physical pain comparable in my mind is popping a dislocated shoulder back in place (had to do it a few times...got carried away with a few tackles when I played football...lol) BTW...great F*cking workout man! Keep it up Rodja!

Cheers Bud!
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It was brutal; I was fully exposed and he had complete trunk rotation straight into my liver. I did get him back with a few straight kicks and a nice liver kick.
 
Rodja said:
It was brutal; I was fully exposed and he had complete trunk rotation straight into my liver. I did get him back with a few straight kicks and a nice liver kick.
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Ouch! At least you kicked him back a good one in the liver.:lol:
 
6/3-Lower, Core
Deads-385x1, 405x1
Jumps into Burpees-5x40"+5x5 (15 sec rest)
Weighted Crunches-3x110x35
Hanging Leg Raises/Halos-2xBW+15x10+8 (no weight)/2x35x10

15 minutes of bag drills

I was gassed before the WO even started because of an aquatic conditioning class that I am taking currently. Swimming is way too tiring to do before maxing out on deads and I really struggled to get into the grove today. I had a good core workout, but my shoulders (especially my lateral delts) are crazy sore today from yesterdays WO.
 
This freaking swimming class is killing me, but I am somehow finding the strength to continue on with my training. I have added an additional 500kcals to my diet, mainly from carbs and fats to help with recovery.

6/4-Sparring

This was not a good session for me. I had little focus and practically no explosion, which is one of my strengths. I took at least 6 hard shots to the jaw, but I still kept going until I re-injured my right thumb.

6/5-Chest, Back
Dips-2xBW+100x6
Pull-Ups-3xBWx8
Flat Flys-50x12, 2x50x10
Underhand HS Pulldowns-125x10, 130x8
HS Incline Press-90x10, 100x7
D-Handle Pulldown-2x150x10
Crossovers-2x70x12
Pullovers-2x60x12

DC Stretches

This was a solid WO, not as good as last week, but still a good training session. I think the AA has re-aggravated a pinched nerve in my right subscapularis, so I wasn't able to do BB Rows today (it feels like someone is poking me with a heated prod). My fight that was supposed to happen next Saturday has been postponed and IDK if I am going to still be on the event (the promoter is an idiot; he didn't even know the weight classes for MMA), but there is an outside shot that I will get a call for show on the 14th that is in Austin.
 
6/7-Power, Core
Clean and Press-4x165x3 (15 sec rest)
Speed Deads-4x245x3 (15 sec rest)
Speed BP-4x155x3 (15 sec rest)
Weighted Crunches/Hypers-3x120x35/3xBW+25x15
Hanging Leg Lifts/Halos-3x15/3x35x12

2.5 mile run ~14 minutes

Solid WO today with good focus and energy. I am feeling a little on the weak side on my lifts (they weren't as explosive as usual), so I am going to keep icreasing my kcals by 100 or so each day until I feel back to normal. During my run, I felt like I couldn't quite get into my breathing rhythm, but I kept going despite this and actually had a really good time. Not sure of weight ATM, but Monday is my mid-stack body comp assessment, so that'll help me to see exact progression.
 
6/9-Arms, Delts
Standing BB Press-2x155x8
Cambered Curls/Side Laterals-2x125x8 (P.R.)/30x15, 35x12
Smith CG-BP-2x245x8
Pressdowns/Hammer Curls-2x180x12/2x55x8 (P.R.)
HS Preacher Curls/Rear Laterals-3x90x10/3x30x12
Cable Laterals/Overhead Ex/High Cable Curls-2x30x12/2x30x10/2x50x10
Rope Pressdowns-120x12, drop, 95x12

Holy sh!t, crazy pump from this session. The only thing that I can use as a comparison for this pump is 3 weeks or so into a 1Test cycle; yes, it was that good. Strength and cardio are very high and improving at a nice clip. As a precautionary measure, I am going to take the next 2 weeks off from MMA to avoid any potential exacerbation of the minor, nagging injuries that I have in my knees and shins. The DOMS has really set in, particularly in my delts for some reason, but it is nothing debilitating, just very present. Diet was horrible on Sunday, so I delayed the assessment by a day to flush out most of the BS that I consumed.
 
6/10-Lower
Deadlifts-385x1, 395x1, 405x1

This is all I had the energy to do today. Couldn't muster up the strength and/or focus to do my jumps or train my core. Also, my left patella tendon, the superior part is in a ton of pain from something. It has been nagging for a while, but now I can't even really jump without a good amount of pain

6/12-Back, Chest
BB Rows-2x275x12
Incline BP-190x4
Pull-Ups-3xBWx8
Incline Flys (30 degrees)3x45x12
Underhand HS Pulldowns-125x10, 135x8+2 (P.R.)
HS Flat Press-90x8, 90x6+2
HS Row (Neutral Grip)-2x160x10 (3 sec negative)
Dips/Crossovers-2xBWx15/2x50x12

Had a solid WO today after taking yesterday off from my conditioning session. Had some good strength numbers on my pulls along with a fantastic M-M connection and subsequent pump. My chest training was solid, but I have been having a lot of rotator cuff discomfort, so I didn't push too hard when it came to attempting any P.R.'s. All-in-all, this cycle has gone pretty smoothly, despite the nagging pains.
 
6/14-Power, Core
Speed Deads-4x275x3 (20 sec rest)
Push-Press/Pull-Ups-4x135x5/4xBWx5
Speed BP-5x145x3 (15 sec rest)

I also did 4, 5-minute rounds of conditioning. I felt so energetic and focused during this session and did not get tired, even during my last round of conditioning. I had a tremendous sweat by the end and my shirt was drenched to the point where it was gross. My forearm and deltoid vascularity has increased and I am starting to see some veins in my quads for the first time.
 
6/16-Arms, Delts
Push-Press-165x12, 185x8, 190x8 (P.R.)
Hammer Curls/Side Laterals-2x55x10/2x35x12
Lying Extensions/Cambered Curls-2x105x6/2x105x10
Pressdowns/Cable Upright Rows-2x180x12/2x120x12
High Cable Curls/Rear Laterals-2x50x10/2x35x12
Behind the Head Cable Curls-2x80x12
Overhead DB Extensions-2x30x10

DC Stretches

This was a good WO, especially my push-press which was a P.R. by 25 lbs. I had a good pump in my arms and delts, but not a crazy one since I did not eat enough calories early in the day. That being said, my performance did not suffer and my strength was steady with some improvement in all areas. My right shoulder has been very cranky lately, but not to the point where it is negatively impacting my lifts.
 
6/17-Lower, Core
Deadlifts-365x1, 385x1, 405x1, 415x1, 425x1
Plyos w/ Burpees-5x5 (15 sec rest)
Weighted Crunches-3x120x35
Trunk Rotations-3x70x10

Various Heavy Bag Drills

I felt really lethargic for most of the da and didn't have much hope for a good WO, but I was horribly wrong. 425 is the most on DLs I have done in a long time and I barely was able to finish the movement at the top. Felt great after I did it and the rest of the session went smoothly, even the striking drills. I forgot to mention that I am making huge alterations to my stance (I'm going southpaw now) and it feels so much more natural than an orthodox stance. It makes sense because I have always had more characteristics of a lefty and I am left foot dominant.
 
Rodja said:
6/17-Lower, Core
Deadlifts-365x1, 385x1, 405x1, 415x1, 425x1
Plyos w/ Burpees-5x5 (15 sec rest)
Weighted Crunches-3x120x35
Trunk Rotations-3x70x10

Various Heavy Bag Drills

I felt really lethargic for most of the da and didn't have much hope for a good WO, but I was horribly wrong. 425 is the most on DLs I have done in a long time and I barely was able to finish the movement at the top. Felt great after I did it and the rest of the session went smoothly, even the striking drills. I forgot to mention that I am making huge alterations to my stance (I'm going southpaw now) and it feels so much more natural than an orthodox stance. It makes sense because I have always had more characteristics of a lefty and I am left foot dominant.
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Nice Deads Rodja. I did 415 yesterday and failed at 435.Too big of a jump, next time 10 lbs each for maxing. This is my first time Deadlifting in a while and I challange you to beat your record. im going on a four week Deadlift program and I'll max in one month. Keep pulling!!!!!
 
Rodja said:
6/17-Lower, Core
Deadlifts-365x1, 385x1, 405x1, 415x1, 425x1
Plyos w/ Burpees-5x5 (15 sec rest)
Weighted Crunches-3x120x35
Trunk Rotations-3x70x10

Various Heavy Bag Drills

I felt really lethargic for most of the da and didn't have much hope for a good WO, but I was horribly wrong. 425 is the most on DLs I have done in a long time and I barely was able to finish the movement at the top. Felt great after I did it and the rest of the session went smoothly, even the striking drills. I forgot to mention that I am making huge alterations to my stance (I'm going southpaw now) and it feels so much more natural than an orthodox stance. It makes sense because I have always had more characteristics of a lefty and I am left foot dominant.
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@185 and doing 425 on Deads...thats some serious work bud. Way to kick some ass!

Cheers!:cheers:
 
Holy crap, my back is fried from my traps to my erectors. Even my lower lats have noticeable DOMS in them. Still feeling good, though, despite the pain everywhere. My left patella (the superior part) is still tender, but it is not worsening any and my cardio is feeling really high. I sparred Monday night (it was light sparring) to see how going southy would work and the results were promising. I felt very quick, especially in my kicks, which have a lot more snap in them now that I have switched sides.
 
6/19-Chest, Back
Dips-2xBW+100x5
BB Rows-3x275x10
Low Incline Flys-3x50x12
D-Handle Pulldowns-150x12, 165x10
HS Incline Press-90x10, 95x6+2
HS Underhand Pulldown-2x135x8
Flat Flys into Flat Press-40x15/40x12 with 30 sec hold at bottom
Pullovers/Side Laterals-60x12, 70x12/25x15, 30x12, drop, 15x15

This a solid WO, no P/Rs, but still a productive day nonetheless with a good pump and M-M connection. Went to failure on most sets and had a 3 sec eccentric on every lift sans Dips and BB Rows. I still have a ton of DOMS in my erectors from Deads on Tuesday, so I didn't go too heavy on BB Rows. Other than that, this cycle is going very smoothly, although my weight has dropped to 182, but I am stronger and much leaner.
 
A lot of mid-back soreness today and my chest is quite tender. My knee is quite a bit of pain, but nothing that I haven't dealt with before. I have slightly over 9 days left on the XF, so next week will be my last training week whilst using it.
 
I was supposed to do some cardio yesterday, but I was too exhausted to do it. I have not been eating enough kcals the past few days to keep up with my level of activity, so it may have been a good idea for me to take the day off.

6/21-Power, Core
Speed Deads-4x275x3 (15 sec rest)
Speed Incline BP-4x135x3 (15 sec rest)
Weighted Crunches-3x120x35
Trunk Rotations/Hypers-3x70x12/3xBWx15

10 minutes Heavy Bag Drills
2.5 mile run ~15 minutes

I felt pretty good during this WO. Nothing phenomenal, but still a solid WO. The best part was during my run where I refused to quit despite the heat and not really having the energy to do cardio. I am going to spike my calories the this weekend in hopes of refueling my tank to go balls out next week. I really want to hit 435 on deads...
 
6/23-Arms, Delts
HS Shoulder Press-2x100x6
DB Close-Grip-2x80x10
Cambered Curls/Side Laterals-115x10, 115x7+3+2/2x30x12
Pressdowns/Hammer Curls-2x180x12/2x55x8
Cable Laterals/Preacher Curls-3x30x12/2x90x10
Overhead Extensions/Facepulls-65x15, 80x12/110x15, 125x15
Supinated DB Curls-45x12, drop, 25x15

5 Rounds sparring
4.5 mile run

Long, grueling day and I was exhausted by the end. About 3/4 into my run, I started having cramps in my arms, which has never happened before then. I had a good pump from the weights, especially in my delts (my priority muscle the past few months) and have made some solid progress. I am hitting the cardio/conditioning really hard the next month because I got a call from a promoter about a fight on July 26th in Austin. I can go a solid 2 rounds ATM, but I really want to come into this with great conditioning. Had a hard sparring session and my transition from orthodox to southpaw has gone incredibly smooth. I guess I really was meant to a lefty in life. This is my last week of XF, so I will post final measurements and thoughts/observations on either Monday or Tuesday of next week.
 
Great Log dude. I got some X factor from JJohn recently, and you have convinced me to run it with DCP in December for a quick mid bulk leaning out run. Good stuff man.
 
6/24-Deads, Core
Deads-365x1, 385x1, 405x1, 425x1, 430x0 (failed at about knee height)
Crunches/Leg Lifts w/ Hip Thrust-3xBWx50/3xBWx20

Bag Drills ~15 minutes
2.5 Mile Run ~15 minutes

Had a good training session today. Didn't start until about 6 PM, which is about 3 hours later than usual, but the extra kcals I got in really helped. Not too sure what my weight is, but I am still gaining strength, so I am making solid progress regardless. I sure as hell haven't put on any lbs, but I am probably a little lighter than I would like to be.
 
6/26-Chest, Back
BB Rows-275x12, 285x10, 295x8
Flat BP-195x3, 205x1 (P.R.)
Pull-Ups-3xBWx10
Incline Flys-3x45x12
HS Neutral Rows-160x12, 165x10 (P.R.)
HS Incline Press-115x6 (P.R.)
D-Handle Pulldowns-2x180x10
Flat Flys into DB Press-45x12, 45x12 (hold for 20 sec stretch)

DC Stretches

This was a great WO. Focus, aggression, endurance, strength-it had everything. Set some P.R.'s today and had a good pump despite not having enough carbs at the pre-WO meal. Great M-M connection on almost every rep and I could really feel the fibers stretching on flys and rows. The next 3 weeks is crunch time for me, so I have been hitting it very hard, especially in the cardio dept. I had a conditioning session yesterday and I hammered out 5, 5 minute rounds and still had a little left in the tank. It wasn't much, but I could still will my way to do another round. Didn't announce it in this thread, but I have a fight on 7/26 that I really wanted in my backyard. I definitely feel confident going into this and cannot wait to get back in that cage.
 
6/28-Power, Core
Speed Deads-4x245x3 (15 sec rest
Clean and Press-5x185x1 (20 sec rest)
Trunk Rotations/Hyper/Weighted Crunches-3x70x12/3xBWx15/3x110x35

This was a pretty sh!tty training day for me. Practice didn't go too well and I was very lethargic.
 
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