The X-FACTOR Log!!!

[Beau]

week 3 day 3 back
warmup
Bentover BB rows 135x12, 135x12, 185x6, 205x3

Bentover BB rows 225x6, 225x6, 225x6
V bar Pulldowns 180x6, 180x6
Chins BWx8, BWx8
Low Row Wide Bar 180x6, 180x6
Deadlifts 225x6, 315x6
Hypers 2 setsx25

Excellent workout...very intense. Only took 40 min! Looking forward to shoulders/tri's tomorrow! I'll try to post some diet again....its been steady and as you can tell from previous posts i eat the same shit day in and day out.

 

[Rocky]

Intense indeed and big lifts too! Back must've felt great after.

 

[SerbMarko]

great back workout man.. i like your exercise choices.

 

[Beau]

Week 3 Day 4 Shoulders/Tri's

Warmup
Military Press Front 95x12, 95x12, 115x6, 135x3

Military Press 155x6, 155x6, 155x6
DB Press 70'sx6, 70'sx6
Seated Laterals 40x6, 40x6

Warmup
Ropes 100x12, 100x12, 110x6, 120x3

Pushdowns 150x6, 180x6, 180x6
Skullcrushers 100x6, 100x6
One Arm Ext 40'sx6

 

[SerbMarko]

nice weights/rep range.. what are ropes?

 

[Beau]

oh ha ha rope pushdowns...triceps my man!

 

[Rocky]

Nice work. Some heavy presses there. Tris must've been fried by the end of it all.

 

[Beau]

Week 3 Day 5 Biceps, forearms/abs

Warmup
BB Curls 60x12, 60x12, 80x6, 100x3

BB curls 110x6, 110x6, 110x6
Hammer Curls 55'sx6, 55'sx6
Cam Bar Curls 105x6, 105x6
Reverse Curls 80x6, 80x6
Wrist Curls 100x6, 100x6

Rope Crunch 100x10, 100x10
Hanging Leg raises bwx12, bwx12

 

[Beau]

Post diet later if i get a chance

 

[Rocky]

^A session so good you did it twice!
IMpressive weight on those curls buddy!

 

[Beau]

Sorry forgot to post mondays workout here it is
Week 4 Day 1 Arms

Warm-up
Cam bar curls 75x12, 75x12, 95x6, 105x3

Cam Curls 115x6, 115x6, 115x6
Hammer Curls 55x6, 55x6
Cable Curls 180x6, 180x6
Alternate DB curls 50'sx6

Rope Pushdowns warmup 90x12, 90x12, 100x6, 110x3

Bar pushdowns 180x6, 200x6, 200x6
Dips BWx90lbs plate 2 setsx6
Behind back ropes 50x6,6 50x6,6

Im in california right now on holidays !!! but i'll be back in the gym monday night so till then no posts besides maybe the occasional diet or remark! i wont lie i've been drinking brews by the pool and eating alot of food, not junk but not the healthiest shit either. oh well its a holiday right

 

[Rocky]

That's what holiday's are all about! Enjoy yourself!

 

[Beau]

time to get back on track! Post the workout tonight

 

[Rocky]

 

[Beau]

Starting week 4 over again as i missed 3 workouts due to holidays

Week 4 Day 1 Chest,abs

Warmup DB Incline Bench Press 60'sx12, 60x12, 70x6, 90x3, 100x1

DB incline Presses 100x6, 100x6, 100x6
Flat Bench Machine Presses 195x6, 195x6, 195x6
Flyes 65x6, 65x6
Cable Crossovers Low pulley 55x6, 55x6, 55x6

Weighted crunch Machine 150x12, 175x10, 175x10, 175x10
Lying Hip Raises 3 sets x 25

Felt good to get back in there...chest had a super tight pump going! Cant wait for back tomorrow. Gonna start cutting soon for summer...meaning adjusting carbs alittle as my diet is already pretty damn good and up cardio to 2 sessions a day.

 

[Beau]

Week 4 Day 2 Back

warm-up deads 135x12, 135x12, 185x6, 225x3

Deads 275x8, 315x6, 315x6, 315x6
T-Bar Row 4Platesx10, 5Platesx6, 5platesx6
One arm Machine Row 145x6, 160x6, 160x6, 160x6
Low Row 185x6, 185x6

Tomorrow is off then Legs Thursday! cant wait to burn em up

 

[Rocky]

That session will stick some thickness on your back! Looking forward to the legs!

 

[Beau]

week 4 Day 3 Biceps

Warmup BB curls 60x12, 60x12, 80x6, 90x3

BB Curls 100x8, 110x6, 110x6
Hammer Curls 50'sx6, 55'sx6, 55'sx6
Spider Curls 30x8, 30x8, 30x8
Low Pulley Curls 35'sx6

In and out in 40 Minutes...very heavy/intense bicep session. Tomorrow is Shoulders/Tri's and some lat work. Till then...

 

[SerbMarko]

wow you train biceps alone?

 

[Beau]

not usually but lastnight i did

Good concentration, i get better workouts if there short. I find them much more intense.