The X-FACTOR Log!!!

[Beau]

Day 1 Cardio

6:15am 24mg Ephy + 200mg Caff
6:30am 45 Min Incline Walk
7:25am 1 cup egg whites, Protein shake

 

[SerbMarko]

thats a nice cardio routine.. did you take the eph and caff on an empty stomach?

 

[Beau]

always

 

[Beau]

i do it twice a day one serving first thing in the morning then one serving like 15 minutes before training. I go 3 days on 2 days off

 

[SerbMarko]

^ i get way too shaky off ephedrine, so i dont take anything as far as a thermo is concerned. i just drink a black coffee in the morning and im good

 

[Beau]

10:00am Protein Shake

12:30pm Chicken Salad, Caloriewise Italian dressing, 1/2 cup cottage cheese

 

[SerbMarko]

no carbs dude?

 

[Beau]

no its low carb day...take 50g post workout thats it
3:00pm protein shake, cottage cheese
5:30pm (pre workout) 8oz chicken, asparagus
8:00 Post workout shake- 40g isolate, 50g Dextrose, 1 litre water, 10g bcaa's 10g glutamine
9:00pm 6oz chicken, 1/2 cup cottage cheese

 

[Beau]

Day 1 chest,abs

Warmup BB bench 135x12, 135x12, 185x6
DB Bench 120x6, 120x6, 120x6
Incline BB press 225x6, 225x6, 225x5
DB Pullovers 90x6, 100x6, 100x6
Low Pulley Crossover 60x6, 60x6, 60x6

Seated Ab machine 180x15, 180x15, 180x15
Ball Crunches w 25lb plate 3 setsx15
Leg raises 25x15, 25x15, 25x15

 

[Beau]

Day 2 arms
Warm-up Cam bar curls 75x12, 75x12, 85x6
Seated Cam Bar Curls 95x6, 105x6, 105x6
DB Hammers 50x6, 50x6, 50x6
Concentration Curl 40x6, 40x6, 40x6
Overhead Peak Curls 105x6, 120x6, 120x6

Warmup Ropes pressdowns 95x12, 95x12, 105x6
Rope Pressdowns 130x6, 140x6, 140x6
Reverse Grip Pushdowns 150x6, 160x6, 160x6
Weighted Dips 45x6, 45x6, 45x6

 

[Turkish1530]

i'm curious as to why u are doing cardio 3 days a week.....ur only 10% bodyfat????

 

[SerbMarko]

for having such low carbs in you.. those are still some great lifts.

 

[SiCK]

X-Factor is some good shit, i did a two bottle cycle and got mad results. Increased vascularity, pumps, and decreased b/f.

 

[Beau]

Last time i checked i was closer to 8-9% but since then i have put on alittle weight (not good weight) eating alittle shittier so im assuming im around 10-12% right now. Im actually doing cardio 5-6 times a week starting about 2 weeks ago, as well as back on my strict cutting diet. Cutting for summer to see how low i can get my BF % (shooting for 5-6%). So next year around this time i kinda know what to expect for hopefully my first contest.

 

[Turkish1530]

makes sense I guess i would have to see some pictures becuz in my personal opinion 10-12% bodyfat isn't that bad but then again its different for everyone.......just stick to ur goals brother and they will b accomplished

 

[Beau]

X-Factor is some good shit, i did a two bottle cycle and got mad results. Increased vascularity, pumps, and decreased b/f.

Ya i have roughly 2 weeks left of my 2 bottle cycle...im fairly impressed with it. Seem to have put on some lean mass, deff got stronger in my core lifts and pumps are nuts some days. Body is always sore from the previous workout (doms) and Even with my sometimes shitty eating /lack of cardio i didnt notice a real increase in BF. I find im always hungry. I think i'll do another cycle come October when im trying to bulk.

 

[Beau]

no i know 10% bf aint bad but it aint competition shape either. I wanna try to get to around 5-6% just to know i can do it. Like i say next year i plan on doing my first contest, so this way i'll have some experience with the heavy cutting. I hope

 

[Beau]

Im weighing around 176 today...i think i'll be close to 160 at 5-6% BF this time around.

I plan on getting to around 185-190 this winter when i bulk and hopefully cutting to 165. I think its possible if i work hard and eat tons but keep it clean.

 

[fallen]

good luck on the cutting 5-6% is a tough goal

 

[Beau]

Day 3 Back

Warmup Deads 135x12, 135x12, 225x6
Deads 315x6, 315x6, 315x6
Bent Over BB row 225x6, 245x6, 245x6
T-Bar row 250x6, 250x6, 250x6
One arm Machine rows 180x6, 180x6, 180x6

Good back workout today....felt fairly strong probably coulda went higher with my deadlifts but form over weight right. Oh well had a good pump going for sure. Shoulders tomorrow with some upper back/traps