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  1. #127
    Mecca V.I.P. SerbMarko's Avatar
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    no carbs dude?


    Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of legal substances in an illegal manner. The information discussed is strictly for entertainment purposes and shall not take the place of qualified medical advice and should not be construed as an endorsement or recommendation for any illegal activity.



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  2. #128
    Mecca V.I.P. Beau's Avatar
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    no its low carb day...take 50g post workout thats it
    3:00pm protein shake, cottage cheese
    5:30pm (pre workout) 8oz chicken, asparagus
    8:00 Post workout shake- 40g isolate, 50g Dextrose, 1 litre water, 10g bcaa's 10g glutamine
    9:00pm 6oz chicken, 1/2 cup cottage cheese


     


  3. #129
    Mecca V.I.P. Beau's Avatar
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    Day 1 chest,abs

    Warmup BB bench 135x12, 135x12, 185x6
    DB Bench 120x6, 120x6, 120x6
    Incline BB press 225x6, 225x6, 225x5
    DB Pullovers 90x6, 100x6, 100x6
    Low Pulley Crossover 60x6, 60x6, 60x6

    Seated Ab machine 180x15, 180x15, 180x15
    Ball Crunches w 25lb plate 3 setsx15
    Leg raises 25x15, 25x15, 25x15


     


  4. #130
    Mecca V.I.P. Beau's Avatar
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    Day 2 arms
    Warm-up Cam bar curls 75x12, 75x12, 85x6
    Seated Cam Bar Curls 95x6, 105x6, 105x6
    DB Hammers 50x6, 50x6, 50x6
    Concentration Curl 40x6, 40x6, 40x6
    Overhead Peak Curls 105x6, 120x6, 120x6

    Warmup Ropes pressdowns 95x12, 95x12, 105x6
    Rope Pressdowns 130x6, 140x6, 140x6
    Reverse Grip Pushdowns 150x6, 160x6, 160x6
    Weighted Dips 45x6, 45x6, 45x6


     


  5. #131
    Mecca V.I.P. Turkish1530's Avatar
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    i'm curious as to why u are doing cardio 3 days a week.....ur only 10% bodyfat????


     


  6. #132
    Mecca V.I.P. SerbMarko's Avatar
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    for having such low carbs in you.. those are still some great lifts.


     


  7. #133
    X-Factor is some good shit, i did a two bottle cycle and got mad results. Increased vascularity, pumps, and decreased b/f.


    The X-FACTOR Log!!!


  8. #134
    Mecca V.I.P. Beau's Avatar
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    Last time i checked i was closer to 8-9% but since then i have put on alittle weight (not good weight) eating alittle shittier so im assuming im around 10-12% right now. Im actually doing cardio 5-6 times a week starting about 2 weeks ago, as well as back on my strict cutting diet. Cutting for summer to see how low i can get my BF % (shooting for 5-6%). So next year around this time i kinda know what to expect for hopefully my first contest.


     


  9. #135
    Mecca V.I.P. Turkish1530's Avatar
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    makes sense I guess i would have to see some pictures becuz in my personal opinion 10-12% bodyfat isn't that bad but then again its different for everyone.......just stick to ur goals brother and they will b accomplished


     


  10. #136
    Mecca V.I.P. Beau's Avatar
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    Quote Originally Posted by SiCK
    X-Factor is some good shit, i did a two bottle cycle and got mad results. Increased vascularity, pumps, and decreased b/f.
    Ya i have roughly 2 weeks left of my 2 bottle cycle...im fairly impressed with it. Seem to have put on some lean mass, deff got stronger in my core lifts and pumps are nuts some days. Body is always sore from the previous workout (doms) and Even with my sometimes shitty eating /lack of cardio i didnt notice a real increase in BF. I find im always hungry. I think i'll do another cycle come October when im trying to bulk.


     


  11. #137
    Mecca V.I.P. Beau's Avatar
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    no i know 10% bf aint bad but it aint competition shape either. I wanna try to get to around 5-6% just to know i can do it. Like i say next year i plan on doing my first contest, so this way i'll have some experience with the heavy cutting. I hope :)


     


  12. #138
    Mecca V.I.P. Beau's Avatar
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    Im weighing around 176 today...i think i'll be close to 160 at 5-6% BF this time around.

    I plan on getting to around 185-190 this winter when i bulk and hopefully cutting to 165. I think its possible if i work hard and eat tons but keep it clean.


     


  13. #139
    Mecca V.I.P. fallen's Avatar
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    good luck on the cutting 5-6% is a tough goal


    I am untamed, I need a leash
    I am insane, I need a shrink
    I love brain, I need a leech


  14. #140
    Mecca V.I.P. Beau's Avatar
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    Day 3 Back

    Warmup Deads 135x12, 135x12, 225x6
    Deads 315x6, 315x6, 315x6
    Bent Over BB row 225x6, 245x6, 245x6
    T-Bar row 250x6, 250x6, 250x6
    One arm Machine rows 180x6, 180x6, 180x6

    Good back workout today....felt fairly strong probably coulda went higher with my deadlifts but form over weight :) right. Oh well had a good pump going for sure. Shoulders tomorrow with some upper back/traps


     


  15. #141
    Mecca V.I.P. Beau's Avatar
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    Note i've been doing 30-45 min cardio 6 days a week for the past 2 weeks
    As i stated earlier today i wanna see if i can reach that 5% bf range.


     


  16. #142
    Mecca V.I.P. Turkish1530's Avatar
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    nice bent over BB rows 245lbs.......overhand or underhand grip???


     


  17. #143
    Mecca V.I.P. Beau's Avatar
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    underhand


     


  18. #144
    Mecca V.I.P. Beau's Avatar
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    I got weak genetics when it comes to back width (lats) but i seem to be getting pretty thick throughout my back, i really need to work on my lats though. I've gone from doing back once a week to spliting it up into thickness and width work. Anyone got any good advice on a solid lat routine? i usually do the above workout for thickness then i follow it a couple days later with some upperback work ie lat pulldowns chins reverse pulldowns etc. Seems to be working wonders for thickness but still cant get much lat flare.


     




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