The X-FACTOR Log!!!

[Beau]

ya man it was on the bottom of a rep good thing....if i was mid air with the DB things coulda got nasty...it just fell apart and i dropped it quick. Lucky i guess

 

[Lionheart]

Sweet presses man.Keep it up

 

[Bulkboy]

awesome pressing there man, amazing flat press and that incline is awesome thinking about u doing flat like that first

 

[Beau]

Back/Abs
Chinups 4x12
Wide Grip Pulldowns 210x12x3
BB Row 200x12x3
Low Row 200x12x3
One Arm Machine Row 135x12x3
Seated Weight Crunch machine 195x25x3
Leg Raises 3x25
Leg tucks 3x25

 

[Rageking]

nice session, everything looking good, pulldowns are heavy!
question: whats a leg tuck?

 

[Beau]

Leg tuck....when you sit on the end of a bench and tuck your legs into your torso. Its a Lower ab exercise.

 

[Rageking]

o thanks never knew what those were called

 

[Beau]

Arms
DB Curls 45x12x3
Incline Cable Curls 115x12, 105x12x2
Hammer curls 40x12x2, 35x12
Spyder Curls 60x12x2 by this time my arms were done....60 pounds felt heavy.
Tricep Straight Bar pushdown 225x12x2, 215x12
Incline French Press 90x12x3
BW dips 2 sets to failure....roughly 20 reps a set.

 

[Daniel Andersson]

Awesome arm workout right there m8...Awesome Straight bar pushdown!

 

[Rocky]

2 more sessions. 2 more examples of great weight being hoisted around.

 

[Beau]

Shoulders/ Traps
Started off with some ab work...
Weighted Crunch 190x12x3
Weighted Decline situp 25x25x3
Leg raises 25x3
Side Bends 55x12x3

DB Presses 80x12x2, 70x12
Seated Side Laterals 35x12x3
Cable Front raises 30x12x3
Upright Row 80x12x3
BB Shrugs 315x12x3
Behind Back Shrugs 225x12x2

Started doing higher reps this week...moved from 4-6rep range to 12 reps per set. First thing i noticed is my body is very sore this week and my muscle endurance is weak from the 6 months of bulking/low rep work outs. Weights arent where i want them to be but it will come together soon enough Plan on sticking with this rep range for 4 weeks or so then switching it up again.

Starting Cardio and diet on sunday...will be cutting for the next 12 weeks. Ill start posting diet etc again come monday

 

[Beau]

Daniel and Rock- thanks for stopping by the log!

 

[Rageking]

nice switch up, always gotta keep changing
reps looking solid, good work

 

[Turkish1530]

whats up bulk champion....still waiting for those pics broski.....ne ways awesome training sesssion keep up the great work

 

[Beau]

Legs
Leg ext warmup 120x20x3
Leg Press 7plates per side x 12, 8px12, 8px10
Hack Squats 3px12x2
Walking Lunges 135x12x3
Front Squats 135x18 just did this for feel/pump
Leg Ext 250 (stack) x12x3
One Leg curls 65x12, 70x12x2
Lying Leg curls 120x12x3

 

[Turkish1530]

nice leg session bro, just keep crushing those legs every week and force them to grow

 

[Rocky]

Good to change up and do the higher rep work - and that's still some impressive weight to be moving with the higher reps!

 

[Beau]

Chest/abs
Leg raises with training partner resistance 3x25
Ball Weighted Crunch 25x3x25
Leg tucks 3x25

DB Flat Press 60x12, 60x10, 70x8, 90x4
DB Flat Press 110x12x2, 100x12
BB Incline 185x12x3
Cable Crossovers 65x12x3
Machine Press 165x12+2 Forcedx3

Chest was super tight/pumped....these high reps are killin me. My weak muscle endurance is becoming very apparent, but it will only get better with time.

 

[Rageking]

nice work, flat press looking strong

 

[Beau]

Back/Calves
Pulldowns 200x12x3
Deads 275x12, 315x12x2
T-Bar row 4 platesx12x3
Incline BB Row 130x12x2
Smith Chins 2 sets to fail

Standing calf 200x12x3
Seated Calf 135x12x3