The X-FACTOR Log!!!

[Beau]

I'm Excited to finally get my XF cycle going. Figured I would track my results on here for my benefit as well as share my results with all you. I plan on stacking the XF with Green bulge as well as my regular supplements which i have labeled below. I'll post tonight or early tomorrow morning on the first workout. Gonna give the MAX-OT training method a shot for the next 12 weeks as i have heard great things about it for natural lifters.

Age: 22

Sex: M

Height: 5'9

Weight: 174

BF %: 10

Current Training Schedule:Lifting 5 days on 2 days off

Cardio Schedule: 3 times a week

Current supplements:
Multi-vitamin, Dissected Liver, Vitamin C, BCAA's, Glutamine, ZMA and possibly some Arginine

Current Diet:

I will consume 6 + meals a day (not including pre-post workout shakes). Cycling carbs 50g for 3 days, 150g for 2 days, followed by 350g for 2 days. repeat

Current Daily Water Intake: 4-6L

Edit (June 7th) : Cardio 6 days a week

 

[Beau]

Day 1 Legs

Leg Ext (warm-up) 3x15x120
Squats 12x135, 10x225, 10x275, 6x315
Leg Press 5 plates x 12, 6 Plates x 10
SLDL 15x135, 12x185, 10x225x2
Standing One leg Ham curl 10x95, 8x110
Seated Calf 10x135x2
Standing Calf 10x120, 8x160

This Max-OT method of training is gonna take sometime to get use to....im use to alot more volume. But overall i had a good pump going in my hams especially. Felt like i coulda done more for quads, but im following this to a tee gotta get my weights/reps figured.

Looking forward to Arms tomorrow night.

 

[Beau]

Low Carb Day 2
7am- 1 cup eggwhites, 1/3 cup oats, Black Coffee, Multi-Vit, 2Caps Diss Liver, 1Cap Xfactor
9:30am- 30g Protein Shake
12:00pm- 8oz Chicken Salad, 1/2 cup Cottage Cheese
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.
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

 

[Beau]

Day 2 Arms/abs

Barbell Curls Warm-up 60x15, 70x10, 80x6
Barbell Curls 100x6x3
DB Curls 45x6, 50x5
Cable Curls 150x6 (crossover system)
Tricep Pushdowns Warm-up 80x15, 90x10, 110x6
Tricep Pushdowns 130x6x3
Skull Crushers 115x6x2
Kickbacks 35x6
Wrist Curls 90x10x2

Leg raises 3x25
Weighted Crunch 3x12
Rope Crunch 3x12

Overall felt real good, bigtime pump in my biceps. I dunno if its cause i took 5 days off before i started this new program or if its the XF already kicking in but i have some serious DOMS in my legs today. Looking forward to the coming weeks with XF.

Shoulders Tomorrow!

 

[philosopher]

Good to see a new log in here. Nice to follow a max-OT cycle. Keep up the good work. Sessions looking good so far

 

[Rocky]

Another new log - good stuff.
Looking good too - solid weight and a lot of work going on!

 

[Hypocrisy86]

welcome to the logs
good setup. those legs workouts seem killer man
keep it up.

 

[Maxmonzter]

i see your not following max-ot to a T but if you do you will get much more out of it

 

[Beau]

ya legs i was alittle off the Max-OT...messed up weights. This is my first week on the program! But my arms were done exactly as outlined. It might take me a week to get all my weights figured for the 4-6 reps but i promise i'll have it to a T by next week I believe week 2 is when they introduce proper warm-up?

 

[Beau]

Gonna post my diet for the day even though im only @ 3:00pm. I know exactly what im taking in and this will save me from having to do it tonight after my workout.

Day 3 Low Carb
7:00am- 8oz Lean Beef, 1 cup Eggwhites, 1 cup Black Coffee, Multi-Vit, 2Caps Diss Liver, 1Cap Xfactor
9:30am- 6oz Lean Beef
12:00pm- 6oz Chicken Salad
3:00pm- 1/2 Cup Cottage cheese, 30g Whey shake, 1tbsp Natural PB
5:15pm- Pre-workout Shake 30g Whey, 5g Glutamine, 10g BCAA's, 1TBSP Gatorade, 1/3 cup oats
5:45pm- 5 caps GB
6:00pm- 2 caps XF
7:15pm- Post-workout Shake 30g Whey, 5g Glutamine, 10g BCAA's, 30g Dextrose, 1000mg Vit C, 2 caps Diss Liver
8:00pm- 8oz Chicken Breast, 8 spears Asparagus
10:30pm- 1/2 cup cottage cheese, 1 cap XF
11:00pm- 3 caps ZMA

 

[bb4life]

That's a good log u got, lots of detail. Keep pumping that iron and writing, I appreciate it.

 

[Maxmonzter]

ya legs i was alittle off the Max-OT...messed up weights. This is my first week on the program! But my arms were done exactly as outlined. It might take me a week to get all my weights figured for the 4-6 reps but i promise i'll have it to a T by next week I believe week 2 is when they introduce proper warm-up?

yep proper warm up is key in the big exercises like:bench,deadz,squat,military press. this log is intresting im gonna check how you will do, props for doing max-ot

 

[Beau]

Day 3 Shoulders/Traps

Warm-up
Military Press 95x15, 115x10, 120x8

Military Press 135x6, 145x6, 145x6
DB Presses 70x6, 70x6
Side Laterals 45x6, 45x6
BB Shrugs 315x6, 335x6
Upright Rows 110x6, 110x6

Felt Pretty strong on MP tonight. Overall was a good workout, short but intense for sure. Again im fairly sore today in the arms and legs still, might be XF or just layoff DOMS.
Excited for tomorrow as i get a few more carbs and its back day!!

 

[Rocky]

Strong presses. Actually strong movements throughout.
Looking forward to back day.

 

[Beau]

Thanks man...was one of my better shoulder days!

 

[Natureboypkr]

Thanks man...was one of my better shoulder days!

That always good to hear keep it up

 

[Beau]

Thought i should post some pre-pics. These are from late March. Hope to take pics every 1-2 weeks.

 

[Beau]

Day 4 Back

Warm-up
Lat pulldowns front 15x110, 120x10, 130x8

Lat pulldowns 150x6, 160x6, 170x6
Low Cable Row straight bar 150x6, 160x6
Good Mornings 100x6, 110x6 (never done these ha ha)
Hyper ext 3 sets x 25

Overall it seemed pretty short but again i didnt get my weights exactly right for 6 reps. Like i said next week i should be better at gauging my weight to reps. Still i felt a wicked pump in my lats which i've never felt before so that was a plus. Chest tomorrow! i'll post diet alittle later tonight.

 

[Beau]

Day 4 Medium 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

 

[Beau]

The XF is increasing my appetite bigtime. I'm trying to stay lean so its a tough line...