SB Nation User Blog: Xfactor31

Routine that has worked very well for Me ( and will work for 99% of people)

Xfactor31 — Thu, 26 Nov 2009 17:39:48 -0000

You guys might remember me. The routine i have been using is called the simple power based routine and it was made by iron addict on ironaddicts.com. I caution anyone that joins the site to read the stickies before asking question and use the search function. The mods get annoying when they have to answer questions that have been answered before

Ok this i how it goes

Day 1 Squat day

Squat 3 x 5- box squat

Glute/Ham Raise or Pullthrough 3 x 10- Romanian Deadlift

Bent over Barbell Row 4 x 6- Dumbbelll Row seated row

Bicep Curl 3 x 8- your favorite curl

Calf Raises 3 x 15- no alternate

rest day

Day 2 Bench Day

Bench Press 3 x 5- close grip bench press

Incline Dumbbell Bench Press 4 x 8- hammer grip incline db bench press or you can just adjust the incline angle

Military Press or Db Shoulder Press 3 x 8- lateral raises

Tricep Pushdowns 3 x 10- use a different grip on the pushdowns

Heavy Ab Work 3 x 10- weighted situps or any other exercises that use resistance

rest day

Day 3 Deadlift Day

Deadlift 3 x 5- Rack pulls or good mornings

Leg Press 2 x 10- front squat

Lat Pulldown or Pullups 4 x 6- chinups

Bicep Curl 3 x 8- IBID day 1

Calf Raises 3 x 15- IBID day 1

rest day

Day 4 Incline Bench Day

Incline Bench Press 3 x 5- Heavy Incline Dumbbell Press

Dumbbell Bench Press 4 x 8- Weighted Dips

Military press or Lateral Raises 3 x 8- IBID Day 2

Skull Crushers 3 x 10- use a different \bar

Heavy Ab Work 3 x 10- IBID day one

Ok and thats that so say you work out mon,wed,fri you do days 1-3 the first week, then the next week you do 4-2 and repeat if you dont understand this .... wow

Lastly the goal of the routine is to increase 5 lbs every week or every other week on the first exercise. Sometimes you will not be able to and that is fine but if you cant do progress for two weeks then switch out the lifts to the substitutes i have listed to the side given by IA himself

I would start off using the exercises on the left before alternate as they are more basic. ANd their you go try to get a strong as possible before starting a bullshit high volume flex routine

Kerry Collins do or die this week?

Xfactor31 — Sat, 26 Sep 2009 00:42:18 -0000

First Post of the season not that i haven't been checking in its that i did not feel like signing in because i did not really have that important of stuff to say. But this must be said. Look at it this way last season tell the truth all we needed Kerry to do was not to turn the ball over and for my taste as a game manager he did a slightly below average job (12 td and 7 int i think might be wrong) 2 of those against a terrible cleveland defense. I didn't care who was playing qb hell favre coulda played qb as long as we were winning and i hate him. Also with our defense struggling we really do not need a game manager if we have that we will just lose every game because we will not score enough points. Kerry has to be playmaker and can he do that no way, he can't even pass the line of scrimmage without knocking the ball out of his hands with his own knee. If Kerry does not play well i really think it is time for VY to go in. He just has to make high percentage throws and use his godamn legs. Ultimately Kerry is not the qb for us this year. Honestly i also love all you titans fans but i hate whenever kerry throws and int and we start from past the teams 50 yard line some of you say its just like punting, well whatever if vy did it you would all be sreaming for him to be benched. A perfect example was the baltimore game when kerry threw his interception and someone said it was essentially a punt and then the game gets pinned on bironas for not missing the field goal.

Also on a side note i was watching nfl network and they said after the break mike periere will tell us why this is not a fumble and it was referring to jacoby jones fair catch. I turned it off and went to school thinking who the fuck cares mike periera also said baltimore didnt have a delay of game ast year so whatever.

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!