The X-FACTOR Log!!!

[Beau]

Day 1 Chest/abs

Weighted Roman Situp 25x25, 25x30 ,25x30
Leg tucks 3 sets of 30

Warmup DB Flat press 60x12, 60x12, 80x6
DB Flat Press 100x8, 110x6, 110x5
Incline BB press 185x8, 185x8, 185x6
Incline DB FLyes 60x8, 70x6, 70x6
Pec Dec 210x8, 210x6, 210x6

Fatigued quickly tonight...my endurance just wasnt there. Pushed as heavy as i could go. Hopefully im back on track next chest day
Back thickness and calves tomorrow night

 

[Beau]

Day 2 Arms (suppose to be back but workout partner was sick yet again

Tricep Ropes warmup 90x12, 90x12, 120x12, 120x6
Tricep Pushdowns straight bar 250x8, 250x8, 250x8
One arm cable Cross body extensions 45x8, 45x8, 50x6
One arm DB extensions 35x8, 35x8
45 degree Incline French Presses 100x8, 100x8, 100x6
Behind back tricep rope ext 90x8+8 2 sets

Cam Bar Curls 105x8, 105x8, 105x8
Lying Flat curls 30x8, 35x8, 35x8
One Arm Cable curls 50x8, 55x8, 55x8
DB hammers 45x8, 40x8, 40x8

Killer arm workout...did a few extra sets with triceps just because they felt so damn good Shoulders and upper back/traps tomorrow

 

[Turkish1530]

nice arm workout brother

 

[Beau]

Day 3 Shoulders/Trap/Calf

Warmup Smith Shoulder Press 100x12, 100x12, 135x6
Smith Presses 160x8, 160x6, 160x6
Seated Side Laterals 40x8, 40x8, 40x8
DB Front raises 45x8, 45x8, 45x6
Incline Db Rear delt 30x8, 30x8, 30x8
Machine Shoulder Press drop set 270x10, 180x8, 90x6

BB Shoulder Shrugs 135x15
BB Shrugs 315x10, 315x10, 315x10
Rear BB Shrugs 225x10, 225x10, 225x10

Seated Calf raises 135x10, 135x10, 135x10
Leg Press calf 300x10, 300x10, 300x10

 

[Turkish1530]

a good shoulder workout there beau....keep up the hard work

 

[Beau]

Day 4 Legs

Leg ext warmup 120x12, 120x12, 150x12
Smith Squats 315x8, 315x8, 325x6
Leg Press 655x8, 750x8, 750x6
Single Leg ext 150x8, 150x8, 150x8
Single leg curls 90x6, 90x6, 90x6
DB SLDL 100x8, 100x8, 100x8

Leg Raises 3 sets of 30
Crunches 3 sets of 50

 

[Turkish1530]

another solid workout my man...... keep groowing

 

[Beau]

Day 1 Chest/abs

Changing things up a bit...going to a high intensity regimen for awhile to up the cardio. Still gonna do between 6-8 reps 3 working sets per exercise but were cutting the rest time to 15-30 seconds instead of 2 minutes.
Weights are gonna go down obviously.

DB Flat Presses warmup 60x12, 60x12, 80x6
DB Flat press 100x8, 100x6, 100x6
Decline BB Presses 225x6, 225x6, 225x6
DB Incline presses 80x6, 80x6, 80x6
Cable Crossovers 60x8, 70x8, 70x8
Pec Dec 175x8, 150x8, 150x6

Weighted Crunches 180x15, 180x15, 180x15
Hanging Leg raises 3 sets of 30

Very fast, intense workout. Serious sweat going, actually felt pretty damn good considering the weights were lighter but the rest kills you. Gonna stick to this for the next month at least and see what happens to the BF %.

 

[Bulkboy]

some awesome sessions i have missed in here, like the leg and chest sessions in particular, u hammered shoulders good too...

keep working man

 

[Turkish1530]

awesome session there Beau......u showed off sum great chest strength there especially on a fast workout day

 

[Beau]

Day 3 Back,Abs 15-30 sec Rests

Warmup Deads 135x12, 135x12, 225x8
Deads 315x6, 320x6, 320x5
Bent over BB rows 225x6, 225x6, 225x6
T-Bar Rows 200x8, 200x6, 200x6
Low Row 170x6, 185x6, 185x6

Weighted Crunch 180x15, 180x15, 180x15
Leg tucks 3 sets of 30
Side Bends 120x20, 120x20, 120x20
Broom Twists 30x50, 30x50, 30x50

 

[Turkish1530]

nice work beau......how are the broom twists working????

 

[Beau]

havent done them forever...felt good lastnight think i'll bring them back into the routine

 

[Beau]

Day 4 Shoulders/upper back traps 15-30 second rests between sets

DB Press warmup 45x12, 45x12, 60x8
DB Press 75x8, 80x6, 80x6
Seated DB Side laterals 45x8, 45x8, 45x8
Cable front raises 35x8, 35x8, 35x8
Cable side laterals 30x8, 30x6, 30x6
Upright rows 80x8, 80x8, 80x8
Rear delt machine 165x8, 165x8, 165x8

CG pulldowns 165x8, 165x8, 165x8
Rope Pulldowns stackx 3 sets of 8 (forgot what stack weight was)
Wide grip pulldowns 165x8, 165x8, 165x8
Seated row machine drop set 150lb, 130lb, 120lb one arm rep 10-6

BB Shrugs 315x10, 315x10, 315x10

Weights were down but im actually not to worried as the intensity of the 15-30 sec rests seems to be making up for it. Im still on a cut phase so Its working well...like doing cardio with weights very tough

 

[Beau]

Tonight Is legs....i'll post the session later

Off to the gym now!

 

[Beau]

Day 5 Legs 30 second rests for every set besides squats i Did 90 sec rests. Upped the reps this week to as i feel i get better results in my legs with higher reps

Warmup Leg curls 90x20, 90x20, 90x20
Leg ext 175x15, 200x12, 225x8, 225x8
Squats 135x15, 225x10, 275x8, 315x6
Hack Squats 205x12, 205x12, 205x10
Leg Press 450x12, 450x12, 540x10, 540x8
Leg curls 125x12, 135x10, 135x10
SLDL 135x12x3 sets
Single leg curls 70x12x3 sets

 

[SerbMarko]

good job on legs sexy man..

 

[Beau]

lol thx brother

 

[Turkish1530]

nice leg session x-factor

 

[Beau]

Day 1 Abs/Chest

Warmup BB Bench Press 135x15, 135x15, 185x12, 225x8
BB Bench Press 250x8, 260x8, 260x6
Incline DB Press 90x8, 100x6, 100x6
Low cable Crossovers 50x8, 50x8, 50x8
Dips 2x45plates+bw 3 sets of 8

Ab Circuit 3 sets
Weighted Rope crunch 80x25
Oblique crunches On bench 25 reps a side
Leg tucks 25 reps