The X-FACTOR Log!!!

[Beau]

Shoulders/Calves
DB Press 80x12x3
Military Machine Press 270x10x2
Seated Side Laterals 35x12x3
Rear DB 45x12x3
Rear Delt MAchine 150x12x2
Upright Row 90x12x2
BB Shrugs 315x12x3

Seated Calf 150x12x3
Standing Calf #18x12x3

Started a cycle of X-Factor on monday...can already feel the soreness that comes along with it. I also noticed insane pumps the last 2 workouts...almost hinders my weights cause its so damn tight.

 

[PrinceVegeta]

Huge military press! nice session beauty

 

[high_five]

Great session bro. you killed those delts and traps. keep it up.

 

[Beau]

Legs
Leg ext warmup 110x12x3
Squats 315x12x3, drop set 225x6
Leg Press 7 plates a sidex12x3
Db Lunges 50x12x3
Leg Ext stackxfailurex3
Decided I'm gonna come in tomorrow morning and do hams/calves instead of tonight do to time

 

[high_five]

Solid leg session considering you were pressed for time. Keep it up bro.

 

[Beau]

Chest
BB Bench Press warmup 135x12, 135x10, 185x6, 225x3

BB Bench Press 275x8, 300x6x2

DB Inclines 120x6, 110x6x2

Flat bench Cable flyes 50x6, 45x6x2

Decline BB 225x6x2

Dips x failure

 

[Beau]

So im now 3 weeks into the 12 week cut phase....im down from 195lbs to around 187lbs this morning. Initial weightloss was like 5lbs which i think was mostly water etc from creatine mono. So im fairly happy with it so far. Don't wanna lose more than 1.5-2lbs a week.

Also ive gone back to heavy weights after 4 weeks of 12 rep range...now at 6-8 rep range

 

[ironheart]

some awsome sessions you got there, strong guy. keep up the good work

 

[PrinceVegeta]

nice beau strong like bull me like

how low u think of going?

 

[Beau]

I'll stay above 6 reps usually...the occasional 4 rep set but even then i'll try to get 2 more forced reps

 

[PrinceVegeta]

I mean bodyfat% or weigth

 

[Beau]

shoot for like 7% BF....last year (6 months or so ago) i was around 170lbs at that so i hope to be closer to 175lbs this year

 

[Beau]

Back/Calves
Pulldowns warmup 150x12, 150x10, 190x6
Pulldowns Front 220x6x3
One arm Row machine 175x6x3
Low Row CG 230x6x3
Deads 315x8x2
BB Row 225x6x3

Seated Calf 180x8x3
Standing Calf #20x8x3

Cardio 45 minutes incline walk at 6am

 

[Beau]

quick shot tonight...3 weeks into the cut. Starting to see alittle detail 186lbs

 

[Braaq]

Dude your back looks awesome! Those deads are paying off bro, you back is popping out. Good all around, I am very impressed

 

[Beau]

Thx braaq

Did 45 min incline treadmill @6am this morning...started my ECA stack 3 weeks on followed by 2 weeks off.

 

[Beau]

Arms
DB Curls 55x6x3

BB Curl 110x6x2, 100x6

1 Arm Preacher 40x6x3

CG Bench Press 225x8, 245x6x2

Nose Breakers 110x6x3

1 Arm cable ext 50x6x3

1 Arm DB Ext 30xfailure

 

[PrinceVegeta]

nice arm session dude!good work on the pythons

 

[pGhi]

Solid arm session in there. Strong Db curls and great cable extensions I like cable extensions because they really get my blood flowing

Keep it up

edit : Just checked those pics and you look huge!! big shoulders, arms and wide back!

 

[Beau]

Shoulders/Traps/Calves
DB Press 60x12, 60x10, 80x6 warmup
DB Press 100x6x2, 90x6
Seated Side Laterals 45x6x3
Standing cable behind laterals 45x6x2
Rear Delt Machine 200x6x3
DB Rear Laterals 45x10x2
BB Shrugs 335x6x3
Seated Shrugs 225x10x3

Seated Calf 180x8x3
Standing #19x8x3