The X-FACTOR Log!!!

[Rocky]

Impressive reps for that sort of weight on bench!

 

[pGhi]

Huge bench numbers man! how is your diet going?

 

[Beau]

Legs
Squats 315x10x4
Leg Press 745x12x4
Leg Extensions 230 (stack) x12x4
Leg Curls 120x12x4
SLDL 200x10x4

 

[Beau]

Diet is back on track!

 

[Beau]

Back, Calves
Pulldowns front 200x12x3, 225x10
Bent Over BB Row 225x12x4
One Arm Machine Rows 165x10x4
Low Row 215x12x4
Standing Calf 200x15, 250x12, 300x10
Seated Calf 135x15x3

Had to make this a quick workout in and out in 45 minutes. My training Partner had to work....

 

[Rocky]

Intense session to get done in 45 mins. Must have felt great after.

 

[Beau]

Legs
Warmup Leg ext 130x15x3
Bench Squats 315x15x3, 315x12
Hack Squats 270x12x3
Leg Press 655x12, 745x10x2
Leg Ext stackx12x3
Standing single leg curl 75x12, 90x10x3
Seated Calf 155x12x3
Standing Calf 200x15, 275x10x2

 

[Beau]

Chest/abs
Warmed up with flat db's 3-4 sets
DB Flat Press 130x7, 120x8x2
Incline BB Press 225x6x3
Pec Dec 275x8x3
Weighted Crunch 205x15x3
Leg tucks 3x25

 

[Braaq]

Wow, nice DB presses bro. Very nice

 

[Rocky]

All of it lookiong as strong as ever. Those bench squats and leg presses are particularly impressive given the number of sets and reps!

 

[pGhi]

Very nice DB Presses! Keep those comin

 

[Beau]

Arms
Db Curls 60x5, 55x6x2
1 arm Cable Preacher 70x6x3
Incline DB Curls 45x6x4
CG Bench 245x6x3
Dips bodyweight+90lbs 3 sets of 6
1 Arm db ext 45x6x3

 

[Lionheart]

Nice arm session there beau..that 1 arm cable preachers is awesome movement!

 

[Beau]

shoulders/traps
Military machine press 340x6x3
BB Military 150x8x2
Cable side laterals 35x8x2
Seated DB Side laterlas 45x6x2
Rear Delts 150x8x2
BB Shrugs 315x12x3

 

[Beau]

shit i've been lazy in here....im gonna start recording the log again starting tonight. Shoulders/traps

 

[PrinceVegeta]

Nice sessions there mate.Hope u start posting them again!!

 

[Beau]

Shoulders/Traps
Seated Side Laterals 3 warmup sets 30x12, 30x10, 35x6
Seated Side Lateral 45x10x3
DB Press 90x7, 100x6, 100x4
Reverse Facing Shoulder press machine 135x10x2
Rear Delts 160x12, 185x8x2
Upright Rows 100x10, 110x8x2
DB Shrugs 110x10, 120x8x2

 

[Bulkboy]

damn man, u really gave those shoulders hell, attacking em with laterals in every direction and pounding out strong presses, thats the way to go, get those fuckers bigger

 

[Beau]

Chest Calves
DB Flat Press warmup 60x12, 60x10, 70x8, 90x4
DB Press 130x7 ( on 7th rep the DB came apart....cap fell off end) had to move down to 120's....120x9, 120x8
Incline BB Press 225x8x3
Dips Bodyweightx20x2, BWx18
Cable Crossover 90x8x3
Standing Calves stackx12x3
Seated Calf 200x10x3

 

[Rocky]

Still with the impressive weight! That sounds like a close call with the 130 DB falling apart - could have been a nasty injury!