The X-FACTOR Log!!!

[Turkish1530]

dam brother sum nice chest work there......i'm very impressed w/ your incline DB Presses...100lbs yeahhh.........also a very solid bench man

 

[Beau]

ya dude i think 110's are on the horizon no problem. I shoulda went to them this workout. Next time

 

[Beau]

Im actually fairly pleased at my strength lately as i have been doing short rests and leaning out. Cant wait to see what my weights are gonna be in the off-season when im putting on bodyweight.

 

[DriDDeRz]

damn... that is one crazy leg session you had with some hevy weight.
good chest session mate, chest sore today?

 

[Beau]

aye very sore

 

[Beau]

Day 2 Arms
Warmup Rope pushdowns 100x12, 100x12, 120x8
Straight Bar Pushdowns 150x8, 150x8, 160x6
Incline Nose Breakers 115x8, 115x8, 115x8
One arm Pushdowns reverse grip 75x8 ,75x8, 75x8
CG Bench 225x6, 225x6

Cam BB Curls 115x8, 115x6, 115x6
Spyder curls one arm 35x8, 35x6, 35x6
Incline DB curls 45x6, 45x6, 50x6
Hammers superset w con curl 40x8 3 sets

 

[Beau]

Day 3 Back

Chins 3 sets 12 warmup lats
Warmup Deads 135x12, 135x12, 225x10
Deads 315x8, 315x8, 315x6
Underhand Grip Pulldowns 200x8, 210x6, 210x6
DB rows 100x8, 100x8, 100x8
Low Row 150x10, 165x10, 165x10 (slow and very good contraction)
Hypers 3 sets of 25

 

[Rageking]

so are all your sessions short rest? thats impressive weight for short rests, impressive anyway you look at it

 

[Beau]

ya lately i've been doing 30 second rests max...except for my Squats and Deads i give myself 90 seconds

 

[Turkish1530]

sum solid sessions there x-factor

 

[Beau]

Day 4 Shoulders (friday last week)
Warmup DB presses 50x12, 60x12, 60x8
DB presses 80x6, 80x6, 80x6
Seated Side laterals 45x8, 45x8, 45x8
Cable front raises Superset side laterals 30x8, 30x8, 30x8
Rear Delt machine 165x8, 180x6, 180x6
BB Shrugs 225x12, 225xx12, 315x10, 315x10

 

[Rageking]

nice shoulder work, that superset looks pretty hard!
very nice pressing there

 

[Beau]

Day 1 Chest
Warmup DB Press 60x12, 60x12, 70x10
DB Flat Press 110x8, 120x6, 130x5
Incline DB Press 100x8, 110x6, 110x6
Cable Crossovers 75x8, 85x6, 85x6
Decline BB press 225x6, 135x15, 135x15
Pec Dec 170x8, 170x8, 170x8

 

[Turkish1530]

a nice chest day, very impressive Db chest presses beau, and db incline chest presses

 

[Beau]

Day 2 Arms
DB Curls warmup 30x12, 30x12, 35x8
Db curls 45x8, 50x8, 55x6
Incline DB curls 45x8, 45x8, 45x8
Cable BB Curls 150x8, 150x8, 150x8
Hammer curls 45x8, 45x8, 45x8
Tricep Ropes warmup 85x12, 85x12, 85x12
CG Bench Press 225x8, 225x6, 225x6
DB Kickbacks 30x8, 30x8, 30x8
Incline French Press cables 160x8, 180x8, 180x8
Dips w 45lbs 3 sets to failure

 

[Bulkboy]

great arm session for sure there man

 

[Turkish1530]

solid arm session x.....very strong on both bi's and tri's

 

[Beau]

Day 3 Back Thickness/Abs
Warmup Deads 135x12, 135x12, 225x8
Deads 315x6, 325x6, 325x5
T-Bar Rows 5 Plates x 3 sets x 8
Bent Over BB Row 185x8, 200x8, 200x8
One Arm seated row machine 170x8, 170x8, 170x8

Leg Tucks 3 sets of 30
Crunches 3 sets of 50

 

[Bulkboy]

awesome session there man t bars and deadlifts are standouts

 

[Beau]

Day 4 Shoulders/Traps
Warmup DB Press 50x12, 50x12, 60x8
DB Press 80x6, 80x6, 80x6
Standing One arm laterals 45x6, 45x6, 45x6
Seated One arm DB Front Raises 35x6, 35x6, 35x6
Lying Rear laterals 30x6, 30x6, 30x6
Cable Side laterals 30x6, 30x6, 30x6

BB Shrugs Behind back 225x10, 225x10, 225x10
DB Shrugs Front 100x10, 110x8, 120x8