velocityrob
Member
Thanks! I took a little while to decide to change things up, and kinda hit a few directions at once.
Working out Demons and DOMS: XFactor Advanced and the Blueprint
- Thread starter velocityrob
- Start date
Thanks! I took a little while to decide to change things up, and kinda hit a few directions at once.
SwolenONE
Board Sponsor
I think 6 is the highest I ever went with the original X-Factor
velocityrob
Member
Catch up
Catching up on the last two workouts.
Saturday was upper body-
Workout #1 of GLP1 in the books.
Bench presses went great. I got a superior spot on the last set by local good bro the Underdog.
EDT blocks remain a challenge; weights were a little light on all of them.
Monday was lower-
First lower body session.
I got every rep on my squats but it hurt. The weight was okay (about 10% heavier than I was doing 6 weeks ago) but the volume killed my lower back: much fatigue.
I blocked leg press and RDLs. Leg press weight was a little low but my right knee got angry by the 4th set. So I'm not excited to increase this.
I purposely went light in the RDLs because my lower back was already spent. So I hit all those reps, but God it hurt.
And I failed the static hold- didn't even attempt. I finished my block, racked the weights, and limped out of the gym.
Catching up on the last two workouts.
Saturday was upper body-
Workout #1 of GLP1 in the books.
Bench presses went great. I got a superior spot on the last set by local good bro the Underdog.
EDT blocks remain a challenge; weights were a little light on all of them.
Monday was lower-
First lower body session.
I got every rep on my squats but it hurt. The weight was okay (about 10% heavier than I was doing 6 weeks ago) but the volume killed my lower back: much fatigue.
I blocked leg press and RDLs. Leg press weight was a little low but my right knee got angry by the 4th set. So I'm not excited to increase this.
I purposely went light in the RDLs because my lower back was already spent. So I hit all those reps, but God it hurt.
And I failed the static hold- didn't even attempt. I finished my block, racked the weights, and limped out of the gym.
fitcopforlife
Member
I was thinking of dosing that many in Jan, did you notice an increase in DOMS and gains from 4-6 Tim.
velocityrob
Member
GLP1 upper 2
I nailed 5 sets of bench, but only got 2 reps on my heaviest set. It felt super heavy and I sort of pulled something in my shoulder. I doubt its serious, but I cut it at 2 reps.
EDT blocks were good. Need to go heavier on everything, again.
I totally forgot the static hold. I need a sticky note or something to remind me.
I nailed 5 sets of bench, but only got 2 reps on my heaviest set. It felt super heavy and I sort of pulled something in my shoulder. I doubt its serious, but I cut it at 2 reps.
EDT blocks were good. Need to go heavier on everything, again.
I totally forgot the static hold. I need a sticky note or something to remind me.
velocityrob
Member
Catch up- I had to take a few days off. My knee bothered me one day, my guts the next, and I picked up some OT at work that threw off the gym schedule. I was back in today for legs. If I cram a few workouts in this week, I think I can get back on schedule by the weekend.
velocityrob
Member
GLP1 lower 2
I realized something today.
Last week, I didn't hit my target on the bench press. Be it injury or lack of strength, I just couldn't do it. But everything for LEGS has been do-able. The heavy sets are HEAVY, but I can get them. This leads me to believe I am mentally weak on leg day. Probably a hernia thing- I'm afraid to push it. The good news is that if I keep on track, and keep my lifting belt tight, I'll hit a PR several times in this log.
Anyway- on to this workout.
10 minutes warm up cardio on the treadmill.
Squats- got them all. Lower back was tired, knee felt okay.
EDT block- leg press and RDL. I used the same weights as last time but I'll go heavier next week. By the 3rd set of leg press my knee started to hurt. But I noticed if I kept my form solid: feet high on the platform, and push through the heels (not the toes, as is more natural for me), my knee hurt less. A lot less. Yup- I still have a lot to learn about all weight lifting.
RDLs felt just fine. LAST week, my lower back was spent from squatting, but not so much this week. Good.
Wrapped with 20 minutes walking on the treadmill.
Home to lots of protein.
I realized something today.
Last week, I didn't hit my target on the bench press. Be it injury or lack of strength, I just couldn't do it. But everything for LEGS has been do-able. The heavy sets are HEAVY, but I can get them. This leads me to believe I am mentally weak on leg day. Probably a hernia thing- I'm afraid to push it. The good news is that if I keep on track, and keep my lifting belt tight, I'll hit a PR several times in this log.
Anyway- on to this workout.
10 minutes warm up cardio on the treadmill.
Squats- got them all. Lower back was tired, knee felt okay.
EDT block- leg press and RDL. I used the same weights as last time but I'll go heavier next week. By the 3rd set of leg press my knee started to hurt. But I noticed if I kept my form solid: feet high on the platform, and push through the heels (not the toes, as is more natural for me), my knee hurt less. A lot less. Yup- I still have a lot to learn about all weight lifting.
RDLs felt just fine. LAST week, my lower back was spent from squatting, but not so much this week. Good.
Wrapped with 20 minutes walking on the treadmill.
Home to lots of protein.
velocityrob
Member
I probably LOOk about the same. But the Arnold has me motivated for a serious cut as soon as I wrap the Blueprint. I'll have 7 weeks to cut; I'm aiming to drop 2 pounds a week. Maybe we can press Bill for that secret weapon he has been holding onto. :aargh:
velocityrob
Member
Catch up- a lower and an upper
12/18
GLP1 Lower 3
I know I'm rushing this, but I needed to make up the days I missed last week.
So today was leg day, everything went good. I miscounted my squat numbers so I did a 7th set to hit the heavy weight.
I upped my weights on leg press and RDL and still hit all reps. So I need to increase weight there, again.
One nice thing: my first time on this workout, the squats killed my lower back, and the RDLs were brutal. That didn't happen today. I know it won't really be reflected in my numbers, but that added endurance is SWEET.
12/21
upper 4
Great training today.
GLP4. I hit my 4 warm sets, got 285 twice. Heavy set was 305 twice (with a spotter). First rep was a fail, but I got most of the second rep.
EDT blocks- good as ever. I'm still too light on my rows; Inc press was tough but I only missed one rep, so that needs to go up again.
Arms block- I have this one dialed. 40 for curls and 80 for OH ext is right on.
Wrapped with 20 minutes of brisk walking on the treadmill.
Even with the fail on the heavy set, this was an excellent workout. And as predicted, strength is going up.
12/18
GLP1 Lower 3
I know I'm rushing this, but I needed to make up the days I missed last week.
So today was leg day, everything went good. I miscounted my squat numbers so I did a 7th set to hit the heavy weight.
I upped my weights on leg press and RDL and still hit all reps. So I need to increase weight there, again.
One nice thing: my first time on this workout, the squats killed my lower back, and the RDLs were brutal. That didn't happen today. I know it won't really be reflected in my numbers, but that added endurance is SWEET.
12/21
upper 4
Great training today.
GLP4. I hit my 4 warm sets, got 285 twice. Heavy set was 305 twice (with a spotter). First rep was a fail, but I got most of the second rep.
EDT blocks- good as ever. I'm still too light on my rows; Inc press was tough but I only missed one rep, so that needs to go up again.
Arms block- I have this one dialed. 40 for curls and 80 for OH ext is right on.
Wrapped with 20 minutes of brisk walking on the treadmill.
Even with the fail on the heavy set, this was an excellent workout. And as predicted, strength is going up.
SwolenONE
Board Sponsor
Ya the new MN diet product should be sweet and I'll mention it to them next time we speak to send you a beta bottle in a month. As a non stim guy I'll hold off, but undoubtedly a stim burner will sell better than non stim.
velocityrob
Member
GLP1 lower 4
Lower body workout, same as the last few. Exercises remain the same but the reps change, and in general the weights go up.
Squats weren’t too bad. Volume was low once the weight got heavy, I think the heaviest set was 265 twice. It all stacked up tho. My lower back- even with a belt- was sooo tired. Note: 3 weeks ago, my 1RM on squat was 265. I got that twice today and it didn’t kill me- I could have done more reps or more weight. The Blueprint program and XFactor Advanced are such a killer pairing. I’m honestly surprised that (in most cases) I can hit the numbers I’m supposed to.
EDT block was the normal leg press and RDLs. Last time, I used 6 plates and 205Lbs and got all the reps. So I upped it to 7 plates and 225. Shyt that was a mistake. I got all the reps but I had to stretch the rest out to 3 minutes for most sets. Mr. Puke Meister almost came to visit. It was rough.
After I finished, I had to sit down for 15 minutes till I felt good enough to drive home. NEXT time I’m gonna go a little lighter on the leg press- like 6 plates and a 25 for each side.
Lower body workout, same as the last few. Exercises remain the same but the reps change, and in general the weights go up.
Squats weren’t too bad. Volume was low once the weight got heavy, I think the heaviest set was 265 twice. It all stacked up tho. My lower back- even with a belt- was sooo tired. Note: 3 weeks ago, my 1RM on squat was 265. I got that twice today and it didn’t kill me- I could have done more reps or more weight. The Blueprint program and XFactor Advanced are such a killer pairing. I’m honestly surprised that (in most cases) I can hit the numbers I’m supposed to.
EDT block was the normal leg press and RDLs. Last time, I used 6 plates and 205Lbs and got all the reps. So I upped it to 7 plates and 225. Shyt that was a mistake. I got all the reps but I had to stretch the rest out to 3 minutes for most sets. Mr. Puke Meister almost came to visit. It was rough.
After I finished, I had to sit down for 15 minutes till I felt good enough to drive home. NEXT time I’m gonna go a little lighter on the leg press- like 6 plates and a 25 for each side.
velocityrob
Member
GLP1 Upper 5
Mixed results today.
I borrowed a spotter and got my bench reps at 275, but totally failed at 295.
Come the EDT blocks, I did real well on the Hammer press and row, but the curls were hard.
Tough workout.
Wrapped with 20 minutes on the treadmill.
In my defense- today is like my 14th day of having the Great AZ FUBAR Cold of 2010. Sucks. I almost never get sick- then I get this thing. I've taken drugs, Vit C, fluids, and MEH- this thing is all up in my business. I'd love this to clear up for the 3-4 more workouts I have on the Blueprint.
Lets call this a 5/6 review:
I'm following the stock Blueprint program but only using one recommended supplement trick. TBH, I'm doing about 80% of the opposite of the program's supplement guidelines: using XFA instead of an ecty product.
And, its going well. I'm struggling to keep up on the bench press goals, but I think thats due to a minor shoulder issues (and concerns to KEEP it minor) and not having a workout partner to be a consistent spotter.
I'd like to think I've proven the Blueprint can be very effective at strength gains while using XFA (ArA). The program works and IMO is a perfect compliment to a 50 day cycle of XFA.
Mixed results today.
I borrowed a spotter and got my bench reps at 275, but totally failed at 295.
Come the EDT blocks, I did real well on the Hammer press and row, but the curls were hard.
Tough workout.
Wrapped with 20 minutes on the treadmill.
In my defense- today is like my 14th day of having the Great AZ FUBAR Cold of 2010. Sucks. I almost never get sick- then I get this thing. I've taken drugs, Vit C, fluids, and MEH- this thing is all up in my business.
I'd love this to clear up for the 3-4 more workouts I have on the Blueprint. Lets call this a 5/6 review:
I'm following the stock Blueprint program but only using one recommended supplement trick. TBH, I'm doing about 80% of the opposite of the program's supplement guidelines: using XFA instead of an ecty product.
And, its going well. I'm struggling to keep up on the bench press goals, but I think thats due to a minor shoulder issues (and concerns to KEEP it minor) and not having a workout partner to be a consistent spotter.
I'd like to think I've proven the Blueprint can be very effective at strength gains while using XFA (ArA). The program works and IMO is a perfect compliment to a 50 day cycle of XFA.
velocityrob
Member
damn, sick for two weeks strait but still hammering out a tough ass workout program in the gym! your the craziest old man i knowjk brother, happy new years!!!
I okay with that!!
velocityrob
Member
GLP1 Upper 6
Last upper workout. It all came together today and (with a great spotter) I got 330lbs, once, on flat bench. That was the whole goal and I'm SO HAPPY to have gotten it.
I did the press/row EDT block- heavier than last week and called it a day.
Happy, happy.
Lower on Weds or Thurs- might shoot for 315lbs on squat.
Last upper workout. It all came together today and (with a great spotter) I got 330lbs, once, on flat bench. That was the whole goal and I'm SO HAPPY to have gotten it.
I did the press/row EDT block- heavier than last week and called it a day.
Happy, happy.
Lower on Weds or Thurs- might shoot for 315lbs on squat.
velocityrob
Member
GLP1 lower 6
Catch up, again.
Thursday I had my last workout on the BP, lower body. Goal was a new 1RM for squat- aiming for 290. I hit that, and jumped up to 315. Damn near killed me- but I got one clean rep.
I figger, thats a pretty good way to end a log, and speaks well of XFactor and the BP program.
Final review to come.
Catch up, again.
Thursday I had my last workout on the BP, lower body. Goal was a new 1RM for squat- aiming for 290. I hit that, and jumped up to 315. Damn near killed me- but I got one clean rep.
I figger, thats a pretty good way to end a log, and speaks well of XFactor and the BP program.
Final review to come.
velocityrob
Member
Final review
X Factor Advanced:
Very light sides: no acne or headaches, very little increase of joint pain, when I did have DOMS it was rough but didn't last long. Recovery, actually, was great.
What I did notice: noticeable increases in strength and endurance in almost every workout.
As for recomping- tough to judge in a fat bastard like me. I spent most of the time weighing about 273, Monday I was 275 (need an average this week). So I'm up a few pounds but my midsection looks better: less gut, less love handle.
The Blueprint:
The Blueprint Program- both in the PDF and the online support at their forums- offers a lot of information about exercise, diet, and supplements.
Mixel has put together an excellent series of workouts with the basic goal of gaining strength on the big barbell lifts- mainly bench press and squats. The program has lots of room for variation, and addresses ways to build on the basic plan with another half dozen advanced formats for future runs.
He also devotes a good amount of space to supplements and what specific products and strategies will help with strength and recovery. He very specifically adresses ArA as a 'not recommended in this Program' supplement due to the time it takes to saturate muscles and begin to provide benefits. That being said, I learned of the Program when one of our XFA loggers used them together. I began PMing Mixel about adding the Blueprint to my planned cycle of XFA, with the intent of using XFA instead of most of his supplement recommendation. I decided to run the very basic Blueprint with a longer duration to allow for the (roughly) 50 days on XFA.
My previous bench PR was 305, and I'd been squatting light- less than 200 for reps. The second phase of the Blueprint is a series of fullbody workouts to build up and (hopefully) set new PRs on bench and squat. Mine worked out at (a very ugly-with-spotter) 315 and 275. The next phase is 6 upperbody and 6 lowerbody workouts intending to add another 5% to those new PRs through very precise and dictated reps and sets.
Example: my third bench workout looked like this:
160 x 10, 210 x 8, 230 x 6, 245 x 4, 270 x 4, and 285 x 4.
Note: its not all benchpress. Mixel uses 'EDT Blocks' to supplement the big lifts. Basically they are supersets of antagonistic movements with specific reps, sets, and rest periods. He calls this Beta Strength, and the typical bench press Alpha Strength.
I really struggled with the bench press- the heavy sets were usually more than I handle. But somehow it all came together on the last workout- and with a very good spotter I benched 330.
Squats were even better- I established a 1RM of 275 to start the program, and I finished with a new 1RM of 315. An increase of 40lbs in 6 weeks? I LOVE IT.
Every workout on the Blueprint is hard; there are no easy days. But it all works and pays off just as promised. I'm thrilled with the results of stacking X-Factor Advanced with the Blueprint and I recommend the combination to anyone that has hit a plateau in their training or wants an innovative way to pull down a few personal best lifts.
X Factor Advanced:
Very light sides: no acne or headaches, very little increase of joint pain, when I did have DOMS it was rough but didn't last long. Recovery, actually, was great.
What I did notice: noticeable increases in strength and endurance in almost every workout.
As for recomping- tough to judge in a fat bastard like me. I spent most of the time weighing about 273, Monday I was 275 (need an average this week). So I'm up a few pounds but my midsection looks better: less gut, less love handle.
The Blueprint:
The Blueprint Program- both in the PDF and the online support at their forums- offers a lot of information about exercise, diet, and supplements.
Mixel has put together an excellent series of workouts with the basic goal of gaining strength on the big barbell lifts- mainly bench press and squats. The program has lots of room for variation, and addresses ways to build on the basic plan with another half dozen advanced formats for future runs.
He also devotes a good amount of space to supplements and what specific products and strategies will help with strength and recovery. He very specifically adresses ArA as a 'not recommended in this Program' supplement due to the time it takes to saturate muscles and begin to provide benefits. That being said, I learned of the Program when one of our XFA loggers used them together. I began PMing Mixel about adding the Blueprint to my planned cycle of XFA, with the intent of using XFA instead of most of his supplement recommendation. I decided to run the very basic Blueprint with a longer duration to allow for the (roughly) 50 days on XFA.
My previous bench PR was 305, and I'd been squatting light- less than 200 for reps. The second phase of the Blueprint is a series of fullbody workouts to build up and (hopefully) set new PRs on bench and squat. Mine worked out at (a very ugly-with-spotter) 315 and 275. The next phase is 6 upperbody and 6 lowerbody workouts intending to add another 5% to those new PRs through very precise and dictated reps and sets.
Example: my third bench workout looked like this:
160 x 10, 210 x 8, 230 x 6, 245 x 4, 270 x 4, and 285 x 4.
Note: its not all benchpress. Mixel uses 'EDT Blocks' to supplement the big lifts. Basically they are supersets of antagonistic movements with specific reps, sets, and rest periods. He calls this Beta Strength, and the typical bench press Alpha Strength.
I really struggled with the bench press- the heavy sets were usually more than I handle. But somehow it all came together on the last workout- and with a very good spotter I benched 330.
Squats were even better- I established a 1RM of 275 to start the program, and I finished with a new 1RM of 315. An increase of 40lbs in 6 weeks? I LOVE IT.
Every workout on the Blueprint is hard; there are no easy days. But it all works and pays off just as promised. I'm thrilled with the results of stacking X-Factor Advanced with the Blueprint and I recommend the combination to anyone that has hit a plateau in their training or wants an innovative way to pull down a few personal best lifts.
fitcopforlife
Member
Awesome final review Rob, no more being an ArA virgin. You started this off right with the BP and killing it in the gym. Great job man.
SwolenONE
Board Sponsor
lol, Rob is no longer the chaste and nubile sweetheart we knew him as
seriously though, terrific log Rob. Both the BluePrint and X-Factor Advanced produce great results, it is no surprise that 1+1=3 when combining this supp with that training.