The X-FACTOR Log!!!

[Beau]

Week 2 Day 2 Arms/Abs

Warmup
Barbell Curls 60x12, 60x10, 90x6, 100x3, 110x1

Barbell Curls 110x6, 110x6, 110x6
DB Curls 50'sx6, 50'sx6
Cable Curls 150x6
Tricep Pushdowns 120x6, 120x6, 120x6
Skullcrushers 115x6, 115x6
Kickbacks 35x6
Wrist Curls 80x6, 80x6
Behind Back Curls 80x6, 80x6

Roman Situp 25lbsx25, 25x25
Leg raises BWx25, BWx25
Side Crunches 100x6, 100x6

Legs are very sore today. Biceps went well, felt weak on my triceps this time around. Weight lastnight was 175lbs.

 

[Beau]

Week 2 Day 3

6:00am- 35 Minutes Incline Walking

Finally got my ass in gear and started my cardio today. Slowly i'll increase it till i get to around an hour a morning. Depending on the day i'll be doing either incline walking low intensity or MAX-OT Cardio 16 minutes of High Intensity.

 

[Beau]

Week 2 Day 3 Shoulders/Traps

Warmup
Military Press 95x12, 95x10, 115x6, 135x3, 145x1

Military Press 155x6, 155x6, 155x6
DB Presses 70x6, 70x6
Seated Side Laterals 45x6, 45x6
BB Shrugs 135x12, 135x10, 225x6, 250x3,
315x6, 365x6, 365x6
Upright Rows 100x6, 100x6

Good workout, another strong shoulder session. Had a minor headache which might be from the XF. Again DOMS is in full effect on just about every bodypart. Back tomorrow! I'll Post diet for today later on...

 

[Rocky]

Strong sessions indeed. Just out of curiousity why do you do so many warm up sets?

 

[Beau]

Its part of the MAX-OT training principles. New to me as well. Instead of doing warm-up sets throughout the workout ie bench 1x12, 1x10, 1x8, 1x6. then going on to say incline bench and doing 1x12, 1x10, 1x8, 1x6. MAX-OT you warmup the body part with the first exercise then everything after that is strictly working sets (6 reps). Makes sense! I'm gonna follow it for 12 weeks and give my feedback. thats what this log is for as well as reviewing XF.

 

[Hypocrisy86]

lookin good with them sets
Max - OT must be paying off
that AAK-G must be helpin!

 

[Beau]

week 2 Day 4 Back

Warmup
Lat pulldowns Front 120x12, 120x10, 140x6, 150x3, 160x1

Lat Pulldowns 170x6, 170x6, 180x6
Machine Low Row single arm 165x6, 165x6, 165x6
Hypers BWx25, BWx25
Good Mornings 100x6, 100x6, 110x6

Looking forward to the change of exercises next week...back just doesnt feel like enough. Chest tomorrow!

 

[Rocky]

Fair enough on the warm ups. Hope it works.
Last session looked good. It may not have felt enough for your back but it looked it. Solid job.

 

[Beau]

Week 2 Day 4 Med Carbs

7am- 1 cup eggwhites, 1/2 cup oats, Black Coffee, Multi-Vit, 2Caps Diss Liver, 1Cap Xfactor
9:30am- 30g Protein Shake
12:00pm- 8oz Chicken Salad, Cup Brown Rice
3:00pm- 1/2 Cup cottage cheese, 1TBSP Natural PB
5:15pm- 5 caps Green Bulge
5:30pm- Pre-workout Shake 30g Whey, 5g Glutamine, 10g BCAA's, 1TBSP Gatorade. 1/3 cup oats
5:45pm- 2 caps Xfactor
7:00pm- Post-workout Shake 30g Whey, 5g Glutamine, 10g BCAA's, 30g Dextrose, 1000mg Vit C, 2 caps Diss Liver
7:45pm- 8oz Lean Beef, 1 Cup eggwhites,
10:30pm- 1/2 cup Cottage Cheese, 1 cap Xfactor
11:30pm- 3 caps ZMA

 

[Hypocrisy86]

nice set up there man
looks well planned!

 

[Beau]

Week 2 Day 5 Chest

Warmup
Bench Press 135x12, 135x10, 185x6, 225x3, 245x1

Bench Press 255x6, 255x6, 255x6
DB Incline Press 100'sx6, 100'sx6
Weighted Dips 90x6, 90x6

X-Factor seems to be giving me good pumps thus far, DOMS and I think im getting stronger specially on main lifts. So far so good...hope the best part of it is yet to come! MAX-OT is better than i originally gave it credit for. My muscles seem like there getting hammered each and every workout. Back is the only bodypart im alittle worried about as far as volume. But i wont lie its sore today which is good. Weekend off besides cardio and back at her monday night. I'll post my diet if i get a chance this weekend

 

[Rocky]

Well if you're getting stronger on your main lifts then something's b=gotta be workin!

 

[Beau]

Week 3 Day 1 Legs

Warm-up
Leg Press 4plates aside x 12, 4px12, 5px6, 6px3, 6px1

Leg Press 6px6, 6px6, 6px6
Hacks (deep) 180x6, x3 angles
Squats 275x6, 315x6
Single Leg curls 95x6, 105x6
SLDL 225x6, 225x6
Seated Calf 135x6, 135x6
Standing Calf 170x6, 180x6

Very good overall workout...legs felt cooked! The intensity of the shorter but heavy lifting sessions seems to be getting the job done! I wasnt sure what to think about MAX-OT at first but its beginning to grow on me...im getting better workouts and in half the time i use to spend in the gyml. Chest and abs tomorrow!

 

[Rocky]

Looks all good. Shorter sessions and getting stronger - can't complain!

 

[SerbMarko]

hey bro.. nice workouts.. are you still cutting up? how did that contest go you guys entered in?

 

[Beau]

To be honest im pretty much maintaining what i got from the 3 month cut. I've been lazy with my cardio but i plan on getting back in the "Cut mode" come mid-may, as i will be gone all next week on holidays. Still havent heard back yet about contest results...hoping this week!

 

[Hypocrisy86]

single leg curls are looking solid
at least you cut man, i dont cut ..
Max-OT is coming by good for you

 

[Beau]

week 3 day 2 Chest/abs

Warmup
Incline DB 60'sx12, 60'sx12, 80'sx6, 90'sx3

Incline DB 100'sx6, 100x6, 100'sx6
Flat Machine press 200x6, 200x6, 200x6
Decline Bench Press 205x6

Weighted Rope Crunch 100x8, 100x8
Decline Situp 25lbs plate x failure x2 sets

 

[philosopher]

Good session Beau. Keep up the good work

 

[SerbMarko]

great chest workout man....