The X-FACTOR Log!!!

[Beau]

well had the final weigh-in today for the 12 week 911 fitness challenge....

Starting measurements- 197lbs @ 16% BF

Finished- 174lbs @ 7.6% BF

The other 2 guys on my team did pretty well too...so i think we got a good chance of winning the 5k and the trip to Vegas this year. Ill try to get the before and after pics up asap. IM pretty happy with the results...ive added a solid 5-6lbs of muscle since last year. Taking a few days off then back in the gym mid week to start heavy training... lean bulking time

 

[PrizeFighteR]

crazy stuff dude, new avatar looks amazing btw

 

[Beau]

crazy stuff dude, new avatar looks amazing btw

Thanks man

 

[Beau]

Chest/biceps
Back to the gym ..after 4 days rest

DB Incline Press 70x10, 80x6, 90x4 working sets 110x8, 110x9
DB Incline Flyes 60x8 working sets 80x8
Flat Machine Press working sets 225x10 dropped 150x8
Cables working set 80x8

Incline DB Curls 35x6, 40x4 working set 50x8
BB Curls 90x6 working set 120x8
1 Arm Preachers working set 40x8
Hammers working set 45x5 dropped 35x4

 

[Beau]

did some Back lastnight

Pulldowns Wide 165x10, 165x6, 185x6 working sets 215x10, 225x8
CG Pulldown workin sets 190x8, 200x6
Bent over BB row 135x8 working sets 225x8
One arm machine row working sets 175x8, 185x7
Low Row working set 220x8, 230x6
One arm DB Row 100x8

 

[Maxmonzter]

how about posting some pics beau? awesome the last couple of session keep it up

 

[Beau]

Day 1 Shoulders/Triceps
Military Press 100x12, 135x6, 150x4 working sets 185x7, 190x6
Seated Side Laterals 40x6 working sets 45x8, 50x6
Cable Laterals working set 40x6+2 forced
Cable Front raises working sets 45x6
BB Shrugs 225x12, 275x8 working sets 315x12, 405x8

Rope Pushdown warmup 80x12x3
CG Bench 135x6 working set 225x7
Skullcrushers 115x6 working sets 125x7, 130x6
1 Arm DB Ext 30x6 working set 40x8
Dips BWxfailure

 

[Beau]

Here is my new split starting as of yesterday. Low Volume...6-8 rep range with 6-9 working sets depending on bodypart.

Day 1 Shoulders/Traps/Triceps
Day 2 Back/Rear Delts/Calves
Day 3 Off
Day 4 Legs/Abs
Day 5 Chest/Biceps
Day 6 Off
Day 7 Back Width/Higher Volume Legs
Repeat

Trying to bring up overall width as well as my legs. If need be i'll take another day off after day 7 then repeat. We will play it by year

Also i think im gonna give the Palumbo Diet a shot...see how it works. My goal right now is to lean bulk.

 

[PrinceVegeta]

sessions look great and awesome transformation....new split looks great.Keep up the good work!

 

[Beau]

Back/rear delts/calves
Chins 50 reps total, 4 sets
Underhand Pulldowns 165x8, 185x6 working sets 215x8, 225x6
BB Rows overhand 185x6 working set 250x7
One Arm machine row working sets 175x8, 190x7+1 forced with negative
Rear Delt machine 165x8 working set 185x8
Rear Delt laterals 40x8 working set 50x7
Hypers bwx15
Deads 225x6, 275x4 working sets 315x7, 350x5

Standing calves #15x10 working sets #18x12, #19x12
Seated Calf working set 180x12, 190x12

 

[PrinceVegeta]

Great looking session!

 

[Lionheart]

Good sessions bro.Youre strong for your size.Good luck with your bulking

 

[Daniel Andersson]

Great sessions Beau for sure
Keep pounding it

 

[The Creator]

A lot of reps on those chins bro, that will build some wings. Strong session overall.

 

[Beau]

thanks guys

 

[Beau]

Legs
Warmup on bike 5 minutes
Leg ext 100x12, 120x12 working sets 225(stack)x10x2
Hack squats 225x8 working set 315x8
Leg Press 12 platesx8 working sets 14platesx10, 16 platesx8
Lying Leg curls 100x8 working set 130x8, 135x7
SLDL 225x6 working set 315x8
One leg curl working sets 65x8, 75x6

 

[Braaq]

Good Hacks and Presses, I would do extensions last. You will notice your strength increase, also fatiguing the muscles around the knee before heavy presses puts you at greater risk of injury. IMO it's best to save until the end. Oh, and impressive SLDL.. that is the weight I use I better start moving up
Keep up the good work, and where are those squats??

 

[Beau]

Dedicating the second leg workout each week to Squats

 

[Beau]

chest/biceps
Incline BB Press 135x10, 135x8, 185x6 working sets 250x8, 275x5
Incline DB Flyes 70x6 working set 100x8
Flat Machine Press 200x6, 235x6 working set 255x8+2 negatives
Cable Crossover 75x6 working set 90x6

Incline DB Curls 35x6, 45x6 working set 55x5 drop 45x4
Cam Curls 100x6 working set 120x8, 125x6
Seated One Arm Preacher curl working set 45x7

 

[PrinceVegeta]

huge weights dude awesome job!