The X-FACTOR Log!!!

[Beau]

weighed 178 lastnight! weight gain seems to be coming now...maybe the XF is working in terms of lean mass gains

 

[Beau]

Day 4 Arms

Warmup Straight bar pushdowns 75x12, 75x12, 100x6
Pushdowns 130x6, 130x6, 130x6
Skull Crushers 115x6, 115x6, 115x6
One arm Reverse Pushdowns 75x6, 75x6, 75x6
Db curls 50x6, 55x6, 55x6
21's 70, 80, 80
Con Cable curls 45x6, 45x6
Above head Peak Contracts 75x8, 75x8, 75x8

Upper back and shoulders tomorrow!

 

[Hypocrisy86]

keep up the hard work man,
your progress is gooood

 

[Beau]

Day 5 Shoulders/Upper back
Warmup DB Press 50x12, 50x12, 60x6
Seated DB Presses 70x6, 75x6, 80x6
Seated Side Laterals 45x6, 45x6, 45x6
One Arm Cable Laterals 30x6, 30x6
Cable Front Raises 1 Arm 50x6, 50x6, 50x6
Rear Delt Machine 180x6, 185x6, 185x6

Chins 2 sets x10 bodyweight
Lat Pulldowns Behind neck 160x6, 165x6, 165x6
CG Pulldowns 180x6, 180x6, 180x6
BB Shrugs 315x6, 315x6, 315x6

 

[Rocky]

Good work on the weight gain. Gaining lean mass is good going.

 

[Beau]

Day 1 Chest
Warmup DB Bench 60x12, 60x12, 80x6, 100x3
DB Bench 110x6, 120x6, 120x5
Incline BB Press 205x6, 205x6, 225x5
Decline DB 90x6, 90x6, 90x5
Pec Dec 225x6, 225x6, 225x6

Some crunches and leg raises for abs. Back tomorrow...thickness exercises

 

[Beau]

Change of plan....was a real busy day i missed a few meals so I decided to save heavy back lifts for Day 3 and Do arms instead tonight

Day 2 Arms
Warmup Cam bar curls 75x12, 75x12, 85x6
Cam Bar CG Curls 105x6, 105x6, 105x6
Hammer curls 45x6, 50x6, 50x6
Cable BB curls 130x6, 140x6, 140x6
Behind Neck High pulley curl 90x6, 105x6, 105x6

Straight Bar pushdowns warmup 120x12, 120x12, 140x6
Pushdowns (double pulley station) 150x6, 160x6, 180x6
2 Arm DB extensions 100x6, 110x6, 110x6
Kickbacks 35x6, 35x6, 35x6
Dips w 45lb plate 2 sets x failure

Lacked some strength due to food intake today but overall good workout had a real sweat going. The EC stack is working well.

 

[SerbMarko]

thats a hell of a lot of sets for DB bench.. when i do it i dont even warm up.. i just hit the 100's and im off lol

 

[Beau]

I found through the MAX-OT principles that warming up properly lets me lift heavier weights.

 

[fallen]

damn you killing it. great job. great job and congrats at the heavier weights

 

[Bulkboy]

the weights look awesome man keep up the good work! So how does that max ot split look like?

 

[Beau]

Pretty basic....2-3 working sets per exercise, 6 reps a set. I usually do 4 exercises for bigger bodyparts and 3 for smaller. 5 Days a week

 

[Beau]

usually one bodypart a day

 

[Beau]

The key is the proper warm-up....suppose to go 2 sets of 12reps 1 set of 6 reps 1 set of 3 reps and 1 set of 1 rep . Never failing on any of course then going on to your 3 working sets at 6 reps

 

[Bulkboy]

mhm, sounds interesting, dont like the low reps though, so u follow that traditional max ot split with legs on monday?

 

[SerbMarko]

I found through the MAX-OT principles that warming up properly lets me lift heavier weights.

yes, alot of people find it essensial, for me i dont bother.. or else i burn out way too fast.

 

[Beau]

Night off weights...did 45 min cardio this morning
Legs tomorrow

 

[Beau]

Day 3 Back

Warm-up BB rows 135x12, 135x12, 185x6, 205x3
BB Rows 225x6, 235x6, 245x6
T-Bar Rows 250x6, 250x6, 250x6
Low Row 210x6, 210x6, 210x6
One arm Machine Row 160x6, 160x6, 160x6

Seated calf 3 plates x 3 sets of 10-12
Standing calf 180x10, 200x10, 210x10

PWO shake 40g iso whey and 40g dextrose. With 10g bcaa's and 10g glutamine

 

[Beau]

day 4 shoulders

Warmup Military press 95x12, 95x12, 135x6
Military press 155x6, 155x6, 155x6
Side Laterals 40x6, 45x6, 45x6
Front raises DB 35x6, 35x6 , 35x6
Cable Laterals 35x6, 35x6, 35x6
rear lateral machine 200x6, 210x6, 210x6

 

[Beau]

Day 5 Legs and some upper back

Warmup Leg ext 110x12, 110x12, 120x6, 150x3
Squats 315x6, 315x6, 315x6
Leg press 565x6, 655x6, 655x6
Leg ext stackx6, stackx6, stackx6 lol forget what the stack is
Lunges 135x6, 135x6, 135x6

Lat pulldowns to front 180x6, 220x6, 220x6
Behind neck pulldowns 165x6, 180x6, 180x6
BB shrugs 315x6, 315x6 315x6