[Garceau]

It is my first log! I've started my cycle of X-Factor yesterday! (28-12-07)

Age: 20

Height: 6 feet

Weight: 192 lbs before breakfest and 196 lbs in midnight!

Bodyfat: ??? Unknown (I will asking to my gym specialist)

Current Measurements: (Non training day)
Chest - 39 1/4 pumped: 42 1/2

Arms: Bicep - Right arm flexed: 14 1/2
flexed and pumped: 15 1/4
*Same for the left

Forearms - Right: 12 1/2 pumped: 13
Left: 12 1/4 pumped: 12 3/4

Waist - 38 1/2 (little fat to lose in this section, cardio and hockey will help me to lose that fat)

I'll taking my Measurements after training too! (coming soon)

Basic Lifts
Deadlift: 250 X 8

Bench: 135 X 10 (Warm-up)
155 X 8
175 X 6
185 X 4
205 X 2
225 X 1 If it possible, I try it...

Incline bench: 105 X 10 (warm-up)
135 X 8
145 X 6
155 X 4
165 X 2

Training Split:
ABS every day
Monday - Chest/Bicep (Hockey)
Tuesday: Shoulder (15 min cardio)
Wednesday: Back/Tricep (Hockey)
Thursday: Legs
Friday: Repeat
Saturday: Off
Sunday: Do some arms at house

I lift weight seriously about 1 year and a half, before I lift weight in 2005, my weight was of 210 lbs and very fat, I do cardio (4Km every day) and drop my weight at 183 lbs and begun to lift weight and gain 10 lbs of muscle in 1 years and a half!

Past supplements:
Creatine EXO-25 after Superpump 250
Fat Burner
Nitrix
Whey

Now on:
X-Factor
No-Xplode (Grape)
Whey
Glutamine (I'll buy it tomorrow)

My Diet:

Breakfest:
1 scoop of NO-Xplode
1 caps of X-Factor
1 cup of oat or 4-5 eggs whites
1 scoop of whey
1 banana in my whey shake


MEAL 2:
1 caps of X-Factor
6oz lean meat (chicken, turkey or beef)
1 cup of Green vegetables and tomato with Whole wheat pasta
1 banana


1H00 BEFORE WORKOUT:
2 caps of X-Factor
1 scoop whey
2 cups 2% milk


30 MIN BEFORE WORKOUT:
2 scoop of NO-Xplode

WORK OUT (64 oz of water)

POST WORKOUT:
2 scoops whey
2 cups 2% milk
1 cup oats with cinnamon in my whey shake


MEAL 5:
6oz lean meat (chicken, turkey or beef)
125g of Brown rice or whole wheat pasta
1 cup of green vegetable and tomato

MEAL 6:
6oz lean meat (chicken, turkey or beef)
Green Vegetables ant tomato

MEAL 7 Pre-sleep:
Feta cheese

And a lot of water all the day!

You can give me suggestion on my diet, it is not perfect, it's my first diet...

Sorry again for my poor english!!! lol

[jjohn]

Wow this looks good! I can't wait to see how sore you'll be on the ice!

[Garceau]

Yesterday training (Tricep & Chest)

Bench Press
135 X 10 Warm-up
155 X 8
185 X 6
205 X 2

Decline Bench Press
135 X 10
155 X 8
165 X 8

First time i've try it and it's hard to keep it balanced....

Incline Bench press machine

265 X 8
275 X 8
285 X 8
305 X 6

Another machine for the chest (I don't know her name)
You sit down and you push the cable in front of you right after the set you rise to push the cable by ahead and upwards...

3 Set of
75 X 10 sit
20 X 10 Upright

Good exercise for the pect! OUFF

Close-Grip Pushdowns
3 sets of
50 X 10
40 X 10
30 X 10
20 X 10

Same weight for all sets

Seated Bent-Over One-Arm Dumbbell Triceps Extension
4 sets of
20 X 10

Abs just before the end of my training!


Nothing special but just after tricep exercises, my tricep look like full loaded and I'm all in sweat...

Today I will training my Bicep and my back at my house because all gyms are closed for 2-3 days....

Happy New Years for all of you!

[wheels]

Originally Posted by jjohn

Wow this looks good! I can't wait to see how sore you'll be on the ice!

Can xf be taken with r-alpha lipoic acid ?

[jjohn]

Originally Posted by wheels

Can xf be taken with r-alpha lipoic acid ?

I have used it without problems. So yes. But my recommendation is to run solo if it's the 1st time you use it.

[wrasslin116]

Good luck man! I'm doing it right now and love it so far.

[Garceau]

Thanks Wrasslin116!

now the gym are open, chrismas party are over!

I change my training a little bit...

1: Chest and Tricep
2: Shoulder(little back) and Bicep
3: Legs and Back

Yesterday (Chest & Tricep)

Bench Press
135 X 10 Warm-up
155 X 8
185 X 6
205 X 2

Incline Bench press machine

265 X 8
275 X 8
285 X 8
305 X 6

machine for the chest (I don't know her name)
You sit down and you push the cable in front of you right after the set you rise to push the cable by ahead and upwards...

3 Set of
75 X 10 sit
25 X 10 Upright

Close-Grip Pushdowns
3 sets of ---- new machine
50 X 10 105 X 10
40 X 10 95 X 10
30 X 10 85 X 10
20 X 10 75 X 10

Seated Bent-Over One-Arm Dumbbell Triceps Extension
4 sets of
20 X 10

Abs just before the end of my training!


TODAY Bicep and Shoulder

Standing Hammer Curl
4 set of
40 X 8

Seated dumbbell curl
4 set of
40 X 8

Standing Dumbbell Curl
4 sets of
40 X 8

Alternate Dumbbell Front Raise
4 sets of
20 X 8

Seated Barbell Behind The Neck Press
4 sets of
95 X 8

Seated Barbell In front the Neck press
4 sets of
85 X 8

One exercise with the cable machine for the shoulder, i don't know her name
120 X 8 X 4

One Arm Bent-over Dumbbell row
4 sets of
65 X 8

Standing Barbell Curl
4 sets of
75 X 8

Abs at the end!

Morning pound: 193lbs

[Garceau]

My cycle it's finish! But the result is good! My Bicep is much bigger (.5inch each) and my Pect are more round and big!

Weight: 200lbs (+ 6-7lbs)

Bench:

Now:
135 X 10
185 X 8 up by 2 rep
205 X 6 up by 4 rep (before 185 X 6, Up by 20pound)
225 X 2 (1 no back-up)

Non-Training day!
Bicep pumped: 15,5'' each (+0,5 inch)
Forearms: 13'' each (+0,25)
Waist: 37'' (-1,5) Great!
Chest: 43'' (+0,5)

Pics: Now/Before
On the first pics we can see my arm have more mass at the tricep and bicep

On second and third pics my bicep is more round and big the shape is very different!

Very Happy! My next stack in 1 month is BSN mass Stack (Nitrix,Cellmass,No-Xplode-Axis HT,TRUE-MASS and Syntha 6!)

[jjohn]

WOW!! Congrats on the nice gains and keep up the great work!