The X-FACTOR Log!!!

[Lionheart]

Welcome back man.I see you going FST-7 now.Ouch!

 

[Beau]

Chest/Biceps (03/13/09)
Incline DB press 120x7, 120x6
Incline cable flyes 65x8, 70x7
Flat machine press 275x10, 295x6+3 negs
Cable crossovers 70x8, 75x6

Incline DB curls 45x8, 50x8
CG BB curls 100x10, 115x7
1 arm preacher 65x8
FS7 DB curls 45x10x7 dropped to 30lbs for last set

 

[Lionheart]

Those are some heavy ass DB presses bro.

 

[Napol3onator]

nice inclines man!

 

[Beau]

Didn't take long to fall off the wagon again did it!

Last nights session

Chest/Biceps
Incline Press 250x8, 260x6
Incline Cable Flyes 75x8, 80x6
Flat Machine Press 275x10, 290x6+2 negs
Cables 65x12

Incline DB curl 45x10, 55x5 dropped 40x4
BB curls CG 100x10, 115x6
Hammers 45x8, 50x6
FS7 Lying cable curls 100-75lbsx10x7

Shoulders and triceps tonight!

 

[El Freako]

Didn't take long to fall off the wagon again did it!

Personally I don't understand how people can willingly neglect the gym... last lay-off I had was in 2007 because I was travelling for 3 months.

 

[Beau]

Should have explained it better....I didn't neglect the gym there sport, I neglected the log. big difference! I never miss a workout

Shoulders/triceps
DB Press 90x7, 100x5
Seated Laterals 40x8, 45x6
DB Front raises underhand grip 45x8, 50x6
Rear Laterals cable machine 30x8x2
Machine Shrugs 7 plates per side loaded the machine 2x10
FS7 Rear Delt machine 175-150x12-10x7

Straight bar pushdowns 200x9, 220x6
Seated French Press 95x10, 105x8
Kickbacks 35x8, 45x6

 

[El Freako]

Ahso...


Well then, fucking slacker.

 

[Daniel Andersson]

Looking good bro, keep at it

 

[Beau]

Quads/Calves (quicky got to the gym real late)
Squats 275x12, 315x10-225x5, 135x20
Leg Press 655x10, 745x8
Leg Ext 1 leg 120x10, 135x8
Seated Calf 185x15, 200x12
Leg press calf 270x15, 360x12

 

[PrinceVegeta]

Good sessions man, strong presses

 

[Beau]

Leg day
Extensions 2 warm up sets, working sets 235x12, 260x10 fail
Leg Press 14 platesx12, 16 platesx10 fail
Squats 275x12, 315x10 fail
Lying leg curls 120x12, 130x8 fail
SLDL 225x12, 250x8 fail
1 Leg curl 65x10, 70x8 fail
Standing Calf #10x15, #13x12 fail
Seated Calf FST-7 set 135x12x7

 

[Lionheart]

Brutal leg session bro.Heavy leg presses and squats..

 

[Beau]

Arms
EZ bar curls 2 warmup sets, working sets 110x9, 115x7
1 arm cable curls 65x10, 75x8
Seated DB curls 50x10, 55x8
FST-7 spyder curls 65x12x7

Tricep cable pushdown 2 warmup sets, working sets 215x9, 230x6
CG Bench 185x10, 225x5+1 forced
Reverse grip 1 arm pushdowns 60x10, 65x8
FST-7 Skullcrushers 100x12-10x7

 

[PrinceVegeta]

Strong leg and arm session man!

 

[Hypocrisy86]

Awesome FST7 training, spyder curls at end are a killa

 

[Beau]

Shoulders/Traps
Military Press 170x8, 175x6
Seated straight arm laterals 35x8, 40x6
Cable laterals 40x8+2 negs
DB shrugs 120x10, 130x8
BB shrug 375x10
FST-7 Rear presses 135x12-10x7

Did some lower abs after...

 

[miamiracing]

great session man.. fst training rockz

 

[Beau]

Back/Rear Delts
Pulldowns 225x9, 235x8
DB Row 110x10, 120x8
Underhand pulldowns 200x9, 210x7
Machine Row single arm 180x8
Rear delt machine 165x10, 180x7
Rear Laterals 45x8
FST-7 High pulley row 150x12-10x7

Hypers w 30lb DB's 3x12

 

[PrinceVegeta]

Solid back session man