SB Nation User Blog: Xfactor31

A workout i fianlly think y'all will agree with!

Xfactor31 — Mon, 13 Apr 2009 20:27:17 -0000

First off it is a classic 5x5 strenght training program. I would just like to ask how long i should do it for 8, 10, 12 weeks..? The workout goes as follows.

Workout A

Barbell Squat 5 sets of 5 reps
Dumbbell Bench Press on ball 5 sets of 5 reps
Inverted Rows 3 sets of max reps
Push ups 3 sets of max reps
Reverse Crunches 3 sets of 12 reps

Workout B

Barbell Squat 5 sets of 5 reps
Military press 5 sets of 5 reps
Barbell Deadlift 1 sets of 5 reps
Underhand Pull ups 3 sets of max reps
Plank 3 sets of max time

And after each workout their is an ab workout

Leg Raises, Lying 3 sets of 10 reps
Crunch, Alternating Side, Stability Ball 3 sets of 10 reps
Crunch, Stability Ball, Reach and Pass 3 sets of 10 reps
Russian Twist 3 sets of 10 reps
Hanging Leg Raises 3 sets of 10 reps

I would like to get stronger so that i can be stronger in sports and also move to another program for muscle mass. I'd like to hear your thoughts

Burress Cut by Giants

Xfactor31 — Sat, 04 Apr 2009 15:30:41 -0000

Yesterday night the New York Giants cut star wide receiver Plaxico Burress. I would put a link but it can easily be seen on the first page of nfl.com. Now this is a guarantee that the titans will sign torry holt because there is someone better on the market. I would love to see burress in tow toned blue because of his hegiht could you imagine our receiveres next year plaxico, holy, gage and washington, We would not even need to draft a wr we could adress defense and we would surely go deep if this scenario were to play out this way.

Ufc in Nashville

Xfactor31 — Wed, 01 Apr 2009 00:17:24 -0000

For you titans fans i would like to know how many of you are ufc fans because you guys are finally getting a ufc event and i am so jealous. Also if the titans do not sign torry holy i will almost feel like giving up on this team. I would like us to draft hakeem nicks in the first round the guy is just a flat out fucking beast and would be sick in the slot becuase of his height and streght and can be groomed early to for later in his career

My new workout

Xfactor31 — Mon, 30 Mar 2009 00:34:33 -0000

Ive been doing this workout for about 2 weeks and iam seing some decent reults thus far i would just like to know what everyone thinks of what i am doing. I am going to be doing this for 10 weeks. Then i will be doing a cutting routine for 4 weeks. I am copying and pasting the documents that go on my ipod. Also abs are every workout but i only pasted it once

Monday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio

Shoulders
Smith Machine Military Press 4 sets of 12,10,8,6
Dumbbell Military Press 4 sets of 12,10,8,6
Dumbbell Lateral Raise 4 sets of 12,10,8,6
Dumbbell Shrugs 4 sets of 12,10,8,6

Triceps
Lying Tricep Extension 3 sets of 10,8,6
One Arm Cable Extension 3 sets of 10,8,6
One Arm Dumbbell Extension 3 sets of 10,8,6

Abs
Leg Raises 25 reps
Reverse Crunches 25 reps
Cross Crunches(right) 25 reps
Jackknifes(right) 25 reps
Cross Crunches(left) 25 reps
Jackknifes(left) 25 reps
Split Leg Crunches 25 reps
Butter Fly Crunches 25 reps
Bycycle 25 reps X2

Tuesday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio

Back
Chin Ups 2 sets to failure (warmup)
Lat Pulldowns 4 sets of 12,10,8,6
Seated Row 4 sets of 12,10,8,6
Bent Over Barbell Row 4 sets of 12,10,8,6
One Arm Dumbbell Row 4 sets of 12,10,8,6
Deadlifts 4 sets of 12,10,8,6

Wednesday-cardio/rest

Thursday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio
Siwtch hammer to dumbbell each workout

Chest
Barbell Bench Press 4 sets of 12,10,8,6
Incline Machine Press 4 sets of 12,10,8,6
Cable Lower Chest Raise 4 sets of 12,10,8,6
Alternating Dumbbell Bench Press(high start) 4 sets of 12,10,8,6

Biceps
Incline Hammer Curl 3 sets of 10,8,6
Preacher Curl 3 sets of 10,8,6
Standing Dumbbell Curl 3 sets of 10,8,6

Saturday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio

Quads and Hamstrings
Squat 4 sets of 12,10,8,6
Leg Press 4 sets of 12,10,8,6
Leg Extension 4 sets of 12,10,8,6
Stiff Legged Deadlifts 4 sets of 12,10,8,6

Calves
Seated Calf Raise 3 sets of 10,8,8
Standing Calf Raise 3 sets of 15,12,10

and there it is let me know what you guys think. Also 165 now in two months do you think i can be 175? let me know

Is this a good workout?

Xfactor31 — Wed, 18 Feb 2009 01:10:42 -0000

I will be starting my new workout plan in march i am currently using a lower body day 1 and uppr body day 2 now to build up my strenght for my next plan. Just so i dont have to say it i have a 30 second rest between every set The plan i have created is as follows

Day One- 7 minutes of cardio (treadmill) before workout

Bench Press- 3 sets of 8 Lat pull downs 3 sets of 10

Front Deltoid Raises 3 sets of 12 Dumbell Chest Flies 3 sets of 12

Overhead Dumbbell Presses 3 sets of 12 Alt Dumbbell Curls 3 sets of 10 each arm

Lying Tricep Extensions 3 sets of 12 each arm Tricep kickbacks 3 sets of 10 each arm

Leg Press 4 sets of 10 Calf Press 4 sets of 10

Back extensions 2 sets of 20 Side extensions 2 sets of 20 Sit up with plate 2 sets of 20

Day two is

7 minutes of Cardio

Incline Dumbbell Chest Press 3 sets of 10 Wide grip Pull ups 3 sets of 8

Lateral Deltoid Raises 3 sets of 15 One armed rows 3 sets of 8 each arm

Arnold Press 3 sets of 12 Hammer Curls 3 sets of 15

Barbell Tricep Presses 3 sets of 10 Barbell Curls 3 sets of 12

Leg Extension 4 sets of 10 Leg Curl 4 sets of 10

Back extensions 2 sets of 20 Side extensions 2 sets of 20 Sit ups with plate 2 sets of 20

Day 3 is

7 minutes of Cardio

Incline Chest Flies 3 sets of 12 V-Bar pulldowns 3 sets of 10

Rear Deltoid Lateral Raises 3 sets of 12 Wide Grip Push ups 3 sets of 15

Seated Rows 3 sets of 10 Upright Rows 3 sets of 12

Cross body Dumbbell Curls 2 sets of 10 each arm Dumbbell Tricep Extensions 3 sets of 12

Preacher Curl 3 sets of 10 Tricep Dips 3 sets of 15

Leg Press 4 sets of 10 Calf press 4 sets of 10

Back extensions 2 sets of 20 Side extensions 2 sets of 20 Sit ups woth plate 2 sets of 20

Now i might cut down on all of the upper body sets by maybe one in the beginning so i build up to more sets but please let me know if i can improve anything and if i have put together a good program as it is a career path i would like to follow

Quaterback opinions?

Xfactor31 — Mon, 09 Feb 2009 21:45:02 -0000

Who do you guys think should be the quarterback this year? In my opinion it should be vince. If we were to get devery henderson it would help vince out tremendously becuase devery is a guy who has good straightline speed. This would stretch the field allowing vince to run and open up more passing lanes underneath. Kerry was great this year but he really pissed me off from time to time with stupid interceptions i.e cleveland game and both houston games. The problem with vince is that the titans tried to turn him into a pocket quarterback. He is not that he is unique he should be making plays with hislegs when it is not their through the air. I also did not like the fact that kerry did not seem to care anything of teaching vince anything of being a game manager and limiting turnovers. I wish mcnair could have stayed a couple more years to do this for vince. Now dont get me wrong i am not just trying to favour vince he has some pretty dumb interceptions himself but he seems to want to put the effort to become a better quarterback and kerry is not giving him the attention he deserves.

Let me know what you guys think.

MVP High Voltage and Purple K

Xfactor31 — Sat, 24 Jan 2009 05:13:56 -0000

I am going to start weight training and begin my quest to becoming and mma fighter roughly two weeks from now. The two supplements i will be using while working out is mvp high voltage and purple k. I would like to know if you think these are good as i get them for cheap because my friend's dad owns a health store. I would also like to know how i should use them i heard creatine should be used on monthly cycles. (every 30 days) Also to burn the most calories and become very cut(though want to gain size too), i think it is best to do full body workouts and cardio on the off days. Tell me if you agree with this strategy i have and what your in put is on this

If so can some provide types of exercises for a full body workout

thanks to anyone who replies

Moon Landings

Xfactor31 — Sat, 24 Jan 2009 05:09:57 -0000

I am doing a project for history on the moon landings of the 60's and 70's. I am canadian so i did not learn about the apollo program in school. But i would like to hear what m fellow titans fans would have to say about it being that i assume that many of you are american. I would like your opinion if it was real or fake.

See what a titans playoff exit does to me, it makes me thinkk about frickin school!

Worst Day of All

Xfactor31 — Mon, 12 Jan 2009 19:22:03 -0000

Today is monday, and it is usually my day where i get up and can't wait to see the predictions for the titans games next week. I went to school and i have three friends who are pittsburgh fans and all i ahd to hear is the titans are shit and they always will be type of crap. And when I say well we beat you, so that must mean your terrible. They say oh yeah we have five superbowls. I said first of all 1 was given to you by the refs, and the other four we in the 70's man the 70's. And then what do you think their response is well titans are still shit.

And that is why this weekend, i am cheering for the ravens. One reason is because of my friends. Another is because the ravens fans like to talk shit before the game, hey they are passionate about their team, I would and do, and do the same. ALso ravens fans are so gracious and respectfull in victory and in defeat after week 5. Surprisingly RAven was one of the respectful.

And to steelers fans on the blog, this game had nothing to do with you so i don't know why the fuck you guys are over here talking shit you wanna talk shit come say that to my fuckin face you fuckin hicks. CAnt wait until the steeelrs get whooped this weekend or the superbowl because they are the most overrated team in the nfl and will not get it done. And if you wanna say the titans are overated, we are still in year 3 of year 5 of our rebuilding plan, I am confident that the end of Jeff Fisher's plan results in getting our offense explosive as us titans fans have never seen it before.

We will be back Vince or No vince, it doesn't matter Keith, Jeff and Jevon deserve a ring and they will get one in the two toned as they rightfully should

Excersising(wow i cant believe i dont know how to spell that)

Xfactor31 — Mon, 12 Jan 2009 01:34:56 -0000

Ok first of all i used to work out almost 4 days a week on a regualr basis. I saw results but very slow. I stopped excersising because i did not see change. I am getting back into excerrsising because i wanna be bigger before my first year of university. I am 5'7 160 pounds. I used to take the supplement muscle milk and i did not see change with that i even think it added flab to my abs. I am joining a gym(bodies by design) and i want to also get something i can use at home on the days i dont go to the gym for quick cutting excersises with cardio too like skippping boxing and runnig. I have a set of changeable dumbells and i want to get a chin up bar and a perfect push up. I was thinking of getting one of these pre workout formula's (NO-explode, muscle rx or c9-t11) tell me what you think of what i have said, if iam on the right path, what you suggest etc.