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RE: Day 5 - Saturday - Chest - 1/24/2007 5:27:42 PM

jeffro1080

Posts: 40
Joined: 11/21/2006
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It looks like you're making really good gains...

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

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RE: Day 5 - Saturday - Chest - 1/25/2007 7:10:58 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
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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.

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Post #: 22

Day 8 - Tuesday - Arms - 1/25/2007 7:20:10 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
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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!

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Post #: 23

Day 9 - Wednesday - Shoulders/Traps - 1/25/2007 7:29:20 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
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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 Smile

Military Press (front) 3 x 4-6 7x6x6 @ 100lbs Smile

Dumbbell Side Laterals 2 x 6-8 7x7 @ 25lbs Smile

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 Smile

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.

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Post #: 24

RE: Day 5 - Saturday - Chest - 1/27/2007 4:45:41 PM

rippedkid101

Posts: 204
Joined: 12/30/2006
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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.

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Post #: 25

RE: Day 5 - Saturday - Chest - 1/29/2007 6:11:37 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

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

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Post #: 26

Day 10 - Thursday - Back & Abs - 1/29/2007 11:24:38 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

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

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Post #: 27

Day 11 - Friday - Chest - 1/29/2007 11:28:20 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

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

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Post #: 28

RE: Day 11 - Friday - Chest - 1/29/2007 11:30:34 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

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 Smile

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Post #: 29

Day 14 - Monday - Arms - 1/29/2007 11:41:47 AM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

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 Smile

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.

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Post #: 30

Day 15 - Tuesday - Legs - 1/30/2007 2:44:54 PM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

Day 15 - Tuesday - Legs

Squats 3 x 4-6 6x5x6 @ 205lbs went for the 7th and hit the floor lol

Leg Press 2 x 4-6 6x9 @ 360lbs

SLDL 2 x 6 6x6 @ 185lbs

Seated Calf Raises 2 x 8-10 10x8 @ 90lbs

Standing Calf Raises 2 x 8-10 10x10 @ 164lbs

Awesome workout. Getting a lot more comfortable with squats and my form. Smile

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Post #: 31

Day 16 - Wednesday - Shoulders - 2/1/2007 7:21:41 AM

kubakuba

Posts: 124
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From: Michigan
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Day 16 - Wednesday - Shoulders

Military Press 3 x 4-6 6x6x8 @ 105lbs

DB Press 2 x 4-6 6x6 @ 50's (100)

BB Upright Rows 2 x 4-6 6x6 @ 95lbs

DB Side Laterals 2 x 6-8 8x8 @ 15's (30)

DB Shrugs 2 x 8-10 10x10 @ 75's (150)

Good workout. My core must be getting stronger because on the 3rd set of military press it was much easier than I had expected, so i'll be trying heavier weights Smile

DB press went up from last week (45's) and were also pretty easy. DB shrugs felt much better than doing BB shrugs like I have been doing.

Not sure if its the DOMS kickin in from X-Factor but my neck is KILLING. Ever since my workout on monday its progressively gotten more and more tight/stiff, but im stretching and pushin through it.

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Post #: 32

RE: Day 16 - Wednesday - Shoulders - 2/1/2007 9:34:47 AM

twistedlink

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4lbs gain in one week jesus christ man! lol.

Max OT is a good routine, i dont know anyone who's ever not had results from it, so keep with it.

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Post #: 33

RE: Day 16 - Wednesday - Shoulders - 2/2/2007 12:06:01 PM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

yea, i read as soon as you start takin x-f bump up cal's a lot so I did :P

I think 2-3 lbs is good per week, 4-5 is gonna be addin to much to by bf

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Post #: 34

RE: Day 16 - Wednesday - Shoulders - 2/3/2007 5:08:44 AM

40 yard dash 2

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Wow, awesome log. Keep up the great work! Activate and XF are both two great products.

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RE: Day 16 - Wednesday - Shoulders - 2/3/2007 1:21:56 PM

jeffro1080

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Joined: 11/21/2006
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you should post some new pics soon

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Post #: 36

RE: Day 16 - Wednesday - Shoulders - 2/3/2007 4:04:41 PM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

I'd like to, however the cam i used for the beginning pics was my sister's when she was visiting from NYC. She flew back awhile back but my dad got some bonus gift for working at Chrysler for 15 years and we picked the digital cam, it's been at least 2 weeks now though still no cam =\

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Post #: 37

Day 17 - Thursday - Back - 2/3/2007 4:11:21 PM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

Day 17 - Thursday - Back

Workout partner MIA-- postponed 'till tomarrow

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Post #: 38

Day 18 - Friday - Back - 2/3/2007 4:19:29 PM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
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Day 18 - Friday - Back

Not sure what happened w/ my workout partner, after not getting a hold of me last night I couldn't manage to get a hold of him today so by 7-8pm I just hit up the gym alone :-\

Seated Rows (not cable this week) 2 x 4-6 6x6 @ 120lbs

Cable Pulldowns (front) 3 x 4-6 6 @ 144lbs, 7 @ 132lbs (went lower for better form)

Bent Over BB Rows 2 x 4-6 6x6 @ 135lbs, 7 @ 145lbs (did extra rep)

Hyper Extensions 2 x 6-8 7 @ 45lbs, 9 @ 35lbs (these KILLED, loved it )

Decline Weighted Crunches 1 x 8-10 8 @ 35lbs

Weighted Cable Crunches 2 x 8-10 10x8 @ 100lbs

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Post #: 39

Day 19 - Saturday - Chest - 2/3/2007 4:27:06 PM

kubakuba

Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline

Day 19 - Saturday - Chest

Finally got a hold of my workout partner. His PO screwed him over and he also lost his phone so that explains that..

After reading a post about partial reps I decided to definitly incorporate them in my chest workouts as they put more stress on the chest rather than the full lock-out w/ your delts and tri's.

Bench Press 3 x 4-6 6PR @ 205lbs, 4FR 205lbs, 6PR 185lbs

Incline DB Bench Press 3 x 4-6 6x4 @ 70lbs, 4 @ 65lbs (all Full Reps on these)

Decline Bench Press 2 x 4-6 6PR @ 185lbs, 6FR @ 165lbs, 7PR @ 165lbs (hmm, guess i did 3 sets)

PR = Partial Reps, FR = Full Reps

I found the Partial Reps harder especially when going till failure as this is when the weight really starts putting stress on your chest. And to think I always thought people doing PRs just had bad form and that it was easier...

Tomarrow I start the ActivaTe, excited =)

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