The X-FACTOR Log!!!

[Beau]

Arms/Abs
BB Curls 90x12, 100x12x2
Incline DB Curls 35x12x3 last set drop set to 25x6
Seated Preacher 1 arm 35x12x3
Rope Pushdowns 90x12x3 ( warmup)
Standing Cable French Press 100x12x3
1 Arm DB Ext 35x12x3
Dips BWxfailurex2sets

Crunches 3x50
Leg raises 3x25

 

[Beau]

Post my current cutting Diet...I'll be adjusting carbs as we go.

Monday/Tuesday/Wednesday – Less than 50g carbs, 2g Protein per pound of bodyweight

7:00am- egg whites, turkey bacon
10:00am- Protein shake
12:30pm- Chicken/tuna/steak, cottage cheese, mixed greens
3:00pm- Protein Shake
5:30- Chicken/tuna/steak, mixed greens
PWO meal- Protein shake, Gatorade
10:00pm- Cottage cheese or Shake

Thursday/Friday- 100-150g Carbs, 1.5g Protein per pound of bodyweight

7:00am egg whites, oats or shredded potatoes
10:00am- Protein Shake
12:30pm- Chicken/tuna/steak, mixed greens
3:00pm Protein Shake
5:30pm Chicken/tuna/steak, mixed greens, brown rice
PWO meal- Protein shake, Gatorade
10:00pm Cottage cheese or shake

Saturday/Sunday- 300g carbs , 1-1.5g protein per pound of bodyweight

9:00am egg whites, shredded potatoes/oats
12:00pm Chicken/tuna/steak, mixed greens, Brown rice
3:00pm Protein shake, oats
PWO meal Protein shake, oats, Gatorade
6:00pm Chicken/tuna/steak, Brown rice, Greens
9:00pm cottage cheese, mixed greens
11:00pm Same as meal before

 

[Beau]

If im feeling flat/soft while on low carb days should i be upping the carbs a bit?

 

[Daniel Andersson]

Solid session there m8
About the diet, how can you survive on that calorie count
Thats my guess to why you feel flat on soft.

 

[Beau]

ya on those low carb days im only getting in like 2,100 calories. Any suggestions on what i should increase? more protein?

or should i increase carbs to 150g with 2g protein during the week which gives me 380g Protein a day and 150g carbs = roughly 2,120 calories plus im getting usually 70g Healthy fats =630 calories. total= 2,750 calories

Then do my carb load on weekend and drop protein a bit

 

[Daniel Andersson]

ya on those low carb days im only getting in like 2,100 calories. Any suggestions on what i should increase? more protein?

or should i increase carbs to 150g with 2g protein during the week which gives me 380g Protein a day and 150g carbs = roughly 2,120 calories plus im getting usually 70g Healthy fats =630 calories. total= 2,750 calories

Then do my carb load on weekend and drop protein a bit

Thats what I would do

 

[Beau]

Shoulders/Calves

Seated Calf Raises 135x12x3
Standing Calf (hack squat machine) 270x12x3
Seated DB Laterals 35x12, 40x12x2
Military Press 150x12x3
DB standing Rear Laterals 45x12x3
Rear Lateral Machine 165x12x3
BB Shrugs 315x12x3

 

[Rocky]

Decent weight on all these exercises considering the high rep sets!!

 

[Beau]

Legs
Squats 315x12x4
Leg Press Close stance 5 plates sidex12x3
DB Lunges 60x12x3
Front Squat 135x12
Leg ext stackx12x3
DB SLDL 90x12x3
One leg curls 60x12x3

 

[Lionheart]

Some fine squatting man.Looks good

 

[Braaq]

Sessions are looking solid bro, keep up the good work. Squats look good too, nice weight for high reps.

 

[Rocky]

Ow! 4 sets of 12 at 315! Nice going.

 

[Beau]

Chest/Abs
Db Inclines 60x12, 60x10, 80x6 warmup
Db Inclines 110x12, 100x12x2
BB Flat Bench 225x12x2, 225x10 drop set 135x8
Pec Dec 200x12x3
Cable Pullovers 100x12x3
Weighted Crunch 195x12x3
Hip Thrusts 3x25
Broom Twist 3 minutes

 

[Lionheart]

Wow..talk about killing your chest.Good work m8.

 

[Beau]

Back/Calves
Seated Calf raises 135x12x4
Standing Calf #15(number stack...new calf machine)x12, #18x12x3

Reverse Grip Pulldowns 200x12x3
Deads 275x12x3
BB Row 185x12x3
DB Row 100x12x2
1 Arm Machine Row 120x12x2
Smith horizontal chins 2xfailure

 

[Braaq]

Session looks good bro, are you just starting deads? From looking from your pics, your a big guy I would think you would be pulling some big weight off the floor. Or are you not going for that at the moment?
Either way, solid session.

 

[Beau]

Honestly I've only gone as high as 405 with my deads....last few weeks i've had a pretty sore lower back even with my belt on...so ya been taking it ez with the deads more feel than weight at the moment. thanks for stopping in Braaq

 

[Braaq]

Honestly I've only gone as high as 405 with my deads....last few weeks i've had a pretty sore lower back even with my belt on...so ya been taking it ez with the deads more feel than weight at the moment. thanks for stopping in Braaq

Makes sense, I had to back off for a while too. Its the smart thing to do, rather than injure yourself... like I did lol

 

[Beau]

Arms
Skullcrushers 115x12x3

One Arm cable 50x12x3

One arm DB ext 30x12x3

Bench Dips failure

DB Curls 45x12x3

Seated Isolated Hammer Curl 35x12x3

Lying Cable Curls 90x12x2

BB Spyder Curls 50x12 Arms were cooked at this point...had a killer pump going.

 

[Daniel Andersson]

Really good session mate!