Kuba's Intense Bulking Journal (X-Factor, ActivaTe, Animal Pak)

Day 4 - Friday - Back & Abs
 
Went to the autoshow today, made a list of what cars I'll be buying in the future (psh i wish )
 
 
Cable Pulldowns (front) 3 x 4-6 6x6x4 @ 132lbs
 
Seated Cable Rows 2 x 4-6 6x10 @ 132lbs
 
Bent Over Barbbell Rows 3 x 4-6 6x6x7 @ 135lbs
 
Weighted Crunches (-45 angle bench) 1 x 8-10 10 @ 25lbs
 
Weighted Cable Crunches 2 x 8-10 10x10 @ 60lbs
 
 
Good workout. I think im going to throw some good mornings or hyper-extensions in as I didn't feel my back got taxed quite as much as I would have liked. Nonetheless it was a good workout, looking forward to tomarrow, chest day :D

Day 5 - Saturday - Chest
 
So it's been 2 weeks since my last chest workout. Despite the break I still managed to keep the weights where they were at last time around so that was great!
 
 
Barbbell Bench Press 3 x 4-6 6x6x7 @ 195lbs
 
Incline Dumbbell Bench Press 3 x 4-6 6x6x4 @ 60lbs DB's (120)
 
Decline Bench Press 2 x 4-6 6x8 @ 175lbs
 
 
So both BB bench and Decline will be uppin weights next week, gonna try out 205 on BB and 185 on decline. Should be easy

Week 1 Summary
 
Beginning Weight: 188lbs
Ending Weight: 192lbs
 
Getting great pumps really excited for week 2 and 3 as that's when the X-F should start kickin'
 
I'll update measurements every couple weeks or so, too lazy for all that mumbojumbo

My daily nutrition usually looks like this (on non-school days)

Kashi Go Lean Crunch Cereal for breakfast (good fiber,protein,carbs)
w/ 1 cup whole milk, bannana, apple sauce

Either 1 ham or turkey sandwich or 2 smaller sandwiches on wheat bread and w/ some OJ

Soup, usually tomato or chicken noodle ;D along with some veggies, mainly carrots

8oz.+ chicken breast or drumsticks after workout + potatos + more veggies

2 servings cottage cheese + milkkk before i fall asleep

and throughout the day ill help myself to more bananas, apple sauce, etc.

drink about a gallon+ water a day.

im a little concerned I might be getting too much protein so i'll be paying more attention to the things I eat, however I dont think this should be a problem as X-F increases protein synthesis I believe.

It's not a GREAT diet by all means but i do stick to organic and home cooked meals so I think im doing good. I did count calories a few weeks back so I have a good idea of how much I need to eat to gain lbs.

Day 7 - Monday - Legs
 
Ahh leg's. I've neglected working out legs since freshmen year back in HS.
 
 
Squats 3 x 4-6 6x6x8 @ 185lbs
 
Leg Press 2 x 4-6 6x8 @ 360lbs
 
SLDL 3 x 4-6 6x8 @ 135lbs
 
Seated Calf Raises 3 x 6-8 8x8x8 @ 110lbs
 
 
As you can see I was doing more reps than Max-OT asks but I feel getting my form down and getting over my fear of squats is more important. Next week i'll be upping all the weights and trying to go until 6 reps.

It looks like you're making really good gains...

I think it's awesome that we are doing the same program in tandum

MyTraining
My pics

Age 19
Height 5'11"
Weight 179

Bench 195

Yea i've been followin your journal as well, i really like the program thus far.
 
Gains have been coming real nicely and I cant wait to see how the X-F plays into my gains.

Day 8 - Tuesday - Arms
 
Mixed things up a bit today and did tri's first and mixed up the # of sets in some bi workouts since it's said to be beneficial to change up your workout week by week. Surprisingly enough my I did 3 sets of straight bar curls (65lbs @ last week) at 75lbs and normally I do 2 sets of these, so next week ill be on to 85lbs at 2 sets =D Should be fun.
 
 
Straight Bar Curls 2 x 4-6 6x6x5 @ 75lbs
 
Alt Dumbbell Curls 2 x 4-6 6 @ 60lbs (30lb DBs)
 
Straight Bar Cable Curls 1 x 6 7 @ 108lbs
 
Lying Tricep Presses 2 x 4-6 6x6x7 @ 55lbs
 
Tricep Cable Pressdowns 2 x 6 6x7 @ 72lbs
 
Wrist Curls 2 x 6-8 7x4 @ 75lbs (wrist started doing some funky things)
 
Dumbbell Wrist Curls 1 x 6-8 4 @ 30lbs (yep, def. doing funky things lol)
 
 
Overall was a great workout. Im really liking the fact that in a lot of my workouts I'm moving up in weights almost every week. Keep 'em comin!

Day 9 - Wednesday - Shoulders/Traps
 
Finally me and my workout partner found a way to get to the gym on wednesdays since normally he'd be stuck at school until 10pm. Mixed up the workout a little today as well, from now on I'll start listing what exercise I do first, second, and so forth in the order I post them so you can get a better idea of my workouts.
 
Dumbbell Presses 2 x 4-6 6x6 @ 45lbs
 
Military Press (front) 3 x 4-6 7x6x6 @ 100lbs
 
Dumbbell Side Laterals 2 x 6-8 7x7 @ 25lbs
 
Upright Rows (close grip) 2 x 4-6 5x5 @ 115lbs (planning on doing these first next week)
 
Barbbell Shrugs 2 x 4-6 5x4 @ 205lbs
 
 
Awesome. Looks like the gains keep comin. Did more on military press than last week and still managed on squeezing all reps plus an extra. I'll try 105 (110 if im reaaal pumped) next week.

keep the updates comin! i'm excited on seeing your after pics after this stack b/c let's face it w/ your hard training and this intense stack, you should get some real nice gains.

I have the #'s for thursday and fridays workout just haven't updated yet, will do later tonight when im back at home. glad to see your followin my log :D
 
last night (sunday) I did some cardio. Ran a mile, biked a few miles, treadmill speed intervals 10mph work/8mph rest for 1 mile, stride machine backwards @ high resistance for 5 mins, sprints, and a final round on bike.
 
My workout partner is really heavy into endurance/cardio so thats why we did such an intense cardio session. His goal is to run in the olympics lol, good luck to him :P

Day 10 - Thursday - Back & Abs
 
Cable Pulldowns (front) 3 x 4-6 6x7 @ 144lbs
 
Seated Cable Rows 2 x 4-6 6x8 @ 156lbs
 
Bent Over BB Rows 2 x 4-6 5x5 @ 145lbs
 
Weighted Crunches 1 x 8-10 12 @ 25lbs
 
Weighted Cable Crunches 2 x 8-10 10x8 @ 110lbs

Day 11 - Friday - Chest

Decline Bench Press 2 x 4-6 6x7 @ 195lbs  

Incline DB Bench Press 3 x 4-6 6x6x7 @ 65's (130)

Bench Press 3 x 4-6 6x4x4 @ 175lbs

 
Originally I had planned on putting up 205lbs reps on bench today but decided to mix things up and hit decline first. When it came time to bench my chest was shot and that 175lbs KILLED. Next week though i'll start with bench and work w/ 205lbs :D

Week 2 Summary

Beginning Weight: 188lbs
Week 1 Ending Weight: 192lbs
Week 2 Ending Weight: 194.5lbs

Not bad, I have to take into consideration the 2 days I had a caloric deficit and the one day I had a pizza  With that in mind still coming up almost 3lbs is great. Im hoping after this week to be up 4-5lbs. Fat hasn't really been getting to be an issue yet, just maybe a tad bit more flabbish than beginning, but that'll be takin care of during my cut :D

Note worthy gains:

Straight Bar Curls
(week1) 65lbs 6,6,6
(week2) 75lbs 6,6,5

Military Press
(week1) 95lbs 6,6,5 1/2
(week2) 100lbs 7,6,6

Decline Bench Press
(week1) 175lbs 6,8
(week2) 195lbs 6,7

Incline DB Bench Press
(week1) 60's 6,6,4
(week2) 65's 6,6,7

The decline is a bit deceiving however, first week I did it last, second week did it first

Day 14 - Monday - Arms?
 
Did arms today because of last night's intense cardio session. Felt I'd be better off doing legs tomarrow and arms today. My goal for this week was to do 85lbs straight bar curls, but in changing things up decided on doing straight bar curls after cable curls, so next week 85lbs no problem
 
 
Straight Bar Cable Curls 1 x 6 7 @ 120lbs
 
Straight Bar Curls 2 x 4-6 4 @ 85lbs , 7 @ 75lbs
 
Alt. DB Curls 2 x 4-6 5 @ 35's (70) AGH just noticed I was supposed to do 2 sets, doi!
 
Lying Tricep Presses 2 x 4-6 7 @ 65lbs, 7 @ 75lbs
 
Tricep Cable Pressdowns 2 x 6 6x5 @ 72lbs
 
Close-grip Bench 1 x 6 12 @ 115lbs (first time doing them)
 
Wrist Curls 2 x 6-8 7x6 @ 55lbs (did 75lbs last week but perfected form this week)
 
DB Wrist Curls 1 x 6-8 6 @ 25's (50)
 
 
Solid workout.