DFA hits XFA sponsored.

[DFA]

alright hey guys im a MFF member and joined this site to run this log for the guys at MN.

It took a few days to activate my account so here is everything up to date!

enjoy!

[DFA]

Thank you MN team for hooking me up!

After a long struggle with the EVIL UPS delivery guys I finally have my Xfactor.

Here are my starting stats.

chest : 43inch ( under arm pits)
arms 16.5inch (Cold Flex)
quad 22inch
waist 34inches

Height 5 10ish

weight: 182lbs

GOALS: Right now even with it being winter I want to shred some more BF and gain my most lacking part which is arms. I will be doing 15min HITT for cardio and training will hopefully be 5 days aweek long as work doesnt **** me over. Rest days will vary tho.

DIET: Wont be anything to crazy I save that for spring when ill do keto or something. So I will just update daily meals as I go.

DOSING: 2AM - 2PM but might switch to 4 pre workout.

Today will be day 2 when I get back from the gym.

[DFA]

DAY2

Chest.

wasnt a heavy day for chest..just nice an easy. I over did it last week and my bad shoulder was acting up.

Incline bench. 145 X10, 185 X10, 205 X8, 145 X10

Arny DB pull overs - 65 X10, 70 X10, 75 X10

Cable cross over decline flys- 60 X10, 70 X10, 80 X10 90 X8

Ended it with 1 set of deck pec flys. 115 X25 ...then started feeling it in shoulder so went for a tan !

Cardio. 13min at 7.0 treadmill with 3 min cool down. ( no HITT today)

DIET>

Bowl of mini wheats and 1scoop myofusion ( also pre workout)

took all 4 caps XFA pre workout

post workout made a 4 egg wrap with glass of milk

lunch a chicken breast sandwich

dinner is going to be rice/beans and chicken sausage

[DFA]

DAY 3

Biceps.

Just did biceps today.. think tomorrow will be a rest day maybe cardio/abs

Felt odd this morning. I took all 4 caps 20 min before leaving for the gym and while I was driving there I felt VERY stimed up. Which is weird cuz im trying to de-stim my self so been feeling crashed all the time lately. Was a nice clean energy feeling.

WORKOUT>

warm up wtih E-Z bar curls ( standing preacher)
70 X15
70 X12
70 X10

DB standing curls

40 X10
45 X10
50 X9


bicep curl machine

125 X12
140 X10
155 X8 ( new PR i think)

ended with 2 sets of BB reverse grip curls 60 X10 for both.


No cardio, body if feeling a little run down need to rest up and eat up!

DIET>

breakfast - small bowl of mini wheats

Hour after breakfast - whole wheat toast with jam and 1 scoop myo fusion.

Hit the gym.

post workout - some rice chips and 3 eggs 1 scoop myofusion which I made myofusion pancake out of.

later im going to cook up some chicken/avocado/veggie salad along with some homemade sweet potato wedges.

[DFA]

day 5

shoulders

Alright yesterday was a rest day for me and today was awesome.

Was pretty tired after work not enough food today but managed to carb up pre-workout and took the XFA 30 min preworkout and energy was high and pumps were pretty damn good. I was getting pumps all down my arms from doing shoulders today.


WORKOUT

started with 15min of HIIT on the tread mill.

DB seated shoulder press

50 X10
60 X10
65 X9

Seated DB lat raises

20 X12
25 X10
30 X8

Reverse flys on the deck.

115 X12
130 X10
140 X8

DB front alt raises

20 X12
25 X10

Hammer strength shoulder press

100 X10
110 X10

will weight in tomorrow.

DIET

Breakfast - protein shake and a muffin

mid morning - egg and potato burrito

lunch - bean and chicken

snack - apple

pre workout - mini wheats/whole wheat toast with no sugar jam

post workout - 4 eggs scrambled witha protein shake

dinner is going to be chicken veggies salad.

[DFA]

DAY 6

BACK

Was pretty tired put a good 10 hour day in at work and was either crouching in a squat position grouting or lifting heavy buckets of grout so my legs are killing me and no cardio today.

Again taking the 4 caps pre workout was awesome. Super tired but good energy/pumps again in the gym... I cant wait to get a couple weeks into this!


WORKOUT.

Deadlifts

145 X10
225 X10
275 X9
225 x7

seated cable rows

140 X12
160 X10
180 X8

Lat pull down

180 X10
180 X8 ( this was hurting my shoulder for some reason)

MTS hammer strength high rowa

70 X10
80 X10
90 X8

Weight 181lbs

Diet - same as yesterday almost exactly.

[DFA]

DAY 7

CARDIO/CORE

Felt good today. I did 17 min of hard fast HIIT on the tread mill and felt great. Then when I was doing bunch of random core exercises just from pulling and pushing I was getting arm pumps. And veins coming out down my forearms that arent usually there unless im doing hard arms.

Again super tired gettting home from work and 30 min after taking XFA I got great energy again!

DIET

breakfast - Oats/shake/tea

Midmorning - egg wrap (4 eggs)

Lunch - Burrito with grilled chicken/beans/fresh salsa and corn.

Pre workout - whole wheat toast with avocado ( 1 whole avo) and a shake

post workout - grilled chicken sliced in a salad and an apple.

In the oven right now are 2 large spicey chicken sausages and going to have some 93% fat free popcorn after.

[DFA]

DAY 9

ARMS

DAAMN pumps are NUTS with this... puts any NO booster to shame.vascular to the max and the energy and focus is through the roof so far...man in a couple weeks I imagine its going to be craazzzy.

for Biceps I did.

DB curls

40 X12
45 X10
50X10

MTS curl machine

65 X10
70 X10
75 X9

machine curls

125 X12
140 X8
145 X7

reverse grip EZ bar cable curls

95 X12
105 X111
115 X10

TRICEPS
close grip bench

145 X12
165 X10
185 X10

bent over cable rope extentions

95 X15
105 X12
115 X10
125 X10

single arm cable pull downs

30 X12
40 X12
50 X10

Diet was ****ty today... spent ages in the mall getting hair cut then was in bell store for a couple hours barley made it to the gym... FUUUUUU

Legs/cardio tomorrow!

[DFA]

DAY 10 ( yesterday)

LEGS

Felt pretty good yesterday was the first day doing legs in a awhile ( yes , ashamed , but work over the last month has had me killing my legs). I went light but it was still a good workout.

Its crazy how much focus/energy I am getting from this , am I the only one who is getting this???..pumps aswell are awesome... I do kinda feel like im starting to lean out maybe a little. I went on a date last night and the chick was pretty impressed with my body so thats pretty ****ing sweet.

Im hoping to start feeling some good strength increase starting to kick in soon.

15 min HITT cardio on treadmill

V squat machine -

190 X10
210 X10
230 X10
250 X10
270 X10
310 x10

seated ham curls

145 X10
150 X10
155 X10

Leg extensions

145 X12
155 x10
165 x10
170 x10

I will weight in on today workout.

DIET

Breakfast - 4 eggs 2 slices whole wheat toast

45min later ( pre workout ) apple/shake

Post workout- oats with protein

Then I had a date and we cooked a dinner at my house, I had 1 large chicken breast, mashed yams, stuffing, veggie salad and 2 slices of pumpkin pie... NOMNOMNOMNOMNOM

[fitcopforlife]

Solid workouts and hell yeah on the ladies already noticing.

[DFA]

Day 13

Back

Writing this on new iPhone so bare with me.

Today wasnt the best workout I was pretty tired fro
Work was digging an ditching all day laying service pipes.

Although once again after taking the 4 caps I did get the "boost" I keep getting.
But was still a lighter then normal workout.

Weight: 183lbs

Workout:

Deadlifts ( just as a warm up)

225 X12
225 X10
225 X10

Lat pulldown

160 X10
180 X10
200 X9

Mts row

60 X10
70 X10
80 X10

Mts high row

90 X10
100 X10
120 X8

15 min of HITT card on treadmill

DIET

breakfast - 4 eggs, whole wheat bagel with low fat cream cheese and a glass of skim milk

Snack- powerbar banana

Snack - apple, granola bar

Lunch- chicken sandwich with avocado and cucumber

Pres workout- half can beans and a 2 scoop shake

Postworkout - oats with protein, banana

[DFA]

DAY 14
arms

Today was a good workout forsure...god damn these pumps are amazing... strength it starting to kick in aswell. Altho today I noticed during some triceps that my elbow joints were feeling it and a bit sore. Other then that the workout was awesome..the pumps are really tight feeling... loving it.

DB standing curls

40 X10
45 X10
55 X9 ( havent done that since I was 200lbs)

EZ grip cable curls

105 X12
115 X12
125 X10

single arm cable pull downs

45 X12
50 X12
60 X10

MTS tricep extensions

50 X10
60 X10
60 X10

BB curl super set with rope hammer curls

BB curls were

90 X10
90 X10

Rope hammer curls were

105 X10
105 X10

standing cable single arm curls ( on some free motion machine)

70 X10
80 X10
90 X10 ( this was insane I was beat at 10 reps and still pumped off 10 more felt amazing and deff a PR)

Bentover cable rope extensions

115 X15
125 X12
135 X10

Diet today

breakfast - WW bagel and LF creamcheese/ protein shake

snack - power bar

snack - banana / protein shake

Lunch - Chicken, avocado sanny

snack - granola bar

preworkout - turkey sanny

postworkout/dinner - 4 eggs, 2 slice WW toast.

[DFA]

DAY 15

Good day today! did some shoulders...felt strong. liftin close to what I did at 210lbs

Loving the energy from this I am a recovering stim addict and its nice getting some energy not from stims.. My arms were getting super pumped up today just from doing shoulders.. :feelsgoodman:


DB shoulder press

55 X10
60 X9
65 X9

lateral raises ( machine)

85 X12
95 X10
100 X10

Reverse flys on pec deck

115 X10
115 X10
125 X10
130 X10

Free motion shoulder press

70 X13
80 X10
90 X10

Smith BB shrugs

225 X15
225 X12
225 X10
275 x10

then 15 min on bike and 10 min HITT on treadmill

Diet today was good then ****... I found doriotos

[DFA]

Day 16/17
Yesterday I just did a bunch of core exercises and 25 min cardio.

today i did some legs

Gotta get my diet together last few days been so hectic I been slacking on eating enough. Altho I am up a couple lbs at 183 which is weird cuz im doing so much more cardio then normal. Hard to tell yet but hopefully its lean mass!!


legs

leg press

270 X12
360 X10
450 x10
500 x10

single leg quad extensions

60 X10
70 X10
80 X10

single leg ham curls

70 X10
80 X10
90 X10

horizontal calf pushes

270 X15
290 X15
310 X12
330 X12
350 X10
270 X10

[DFA]

DAY 18
ARMS

Amazing pumps today, Elbows a little sore again on triceps but not bad enough to effect much ...maybe would have gone up 5lbs on DB overhead press if they werent sore. .. really starting to notice the vascularity in the arms today .. felt awesome. ill snap a couple photos ina week or so.


BB curls

80 X12
90 X10

Rope pull downs

120 X12
130 X10
140 X10
150 X10

standing DB curls

40 X10
45 X10
50 X9

Single arm pull downs

45 X10
50 X10
60 X10
70 X10

Rope cable curls

95 X14
105 X12
115 X10
125 X10

DB over head press

75 X10
75 X10

Machine preachers

125 X10
140 X10
145 X8

Diet

Breakfast - 4 eggs scrambled in a tortilla wrap then 30 min later right before leaving for work a bagel an cream cheese

snack - granola bar/ banana

snack - granola bar

lunch - 2 chicken kabobs/apple

pre workout - oats/ 2 scoops myofusion in skim milk

Dinner - 4 chicken kabobs / glass of milk

[SwolenONE]

huge props for keeping this log on the multiple forums DFA, your a great logger!

[DFA]

huge props for keeping this log on the multiple forums DFA, your a great logger!

thanks man, You guys have been awesome im loving logging this product for you guys. !

its an amazing product aswell!

[DFA]

DAY 24 ( thought it was less then that but I only got 4 caps left in bottle 1)

So here is the plan. since im working like a mother ****er these days im going to double up muscle groups and aim for 3- 4 days a week at the gym.

Today I did chest and triceps and it actually went pretty wekk for how exhausted I am.. new job is really gnarly but im lovning it. I forsure dont gota worry about cardio lol.

Man the pumps!!! I did chest/triceps and my biceps were starting to get pumps I love it. Altho I did have a bit of trouble with elbows today but nothing serious.

I feel like After this week of work I would have hit under 180 lbs but weighted in right now at 182lbs.. cuz I have been burning least triple the calories and not taking in triple since starting new job.

So Im going to say thank you to XFA for keeping muscle together while I beat the **** out of them for 15 hours!


CHEST/TRIS

This workout was deffently weaker then normal but I was pushing real slow solid reps and felt good for how drained I am.

incline bench

145 X10
185 X9
205 X8

Free motion seated flys

45 X10
50 X10
60 X10

MTS decline hammer strength

40 X12
50 X10
60 X9

Over head DB seated press

75 X10
75 X10

Seated double arm cable pull downs ( free motion machine)

45 X14
50 X12
60 X12
70 X8

hammerstrength tricep extensions

50 X10
60 X10
70 X10

ended with 2 sets wide grip dips X15

Slept like a baby last night and going to do nothing but sleep tonight and hopefully be good for a big back/bicep workout tomorrow!

[fitcopforlife]

Man no wonder you slept good, kickass w/o there.

[DFA]

DAY 25/26

Alrighty Sunday I did back and biceps, I cant remember all the numbers but it was a nice lift. The pumps at this point are unbelievable...specially now doing the muscle group splits.. I feel my entire body blow up every lift!!
I hung out with my ex the other night and she was sayign my arms and shoulders look bigger the 2 groups I been focusing on the most.

weight is maintaining at 182lbs which is fine.. I might even try to shred up a little see if I can get rid of some belly fat ( all my BF is unfortunately stored in my lower chest and belly)

Then I can work on a clean bulk in a month for winter!

Yesterday I worked out Legs/Shoulders

smith shoulder press
70 X12
90 X10
110 X10
120 X10 X2

leg press

270 X10
360 X10
450 X10
540 X8

lateral raises ( machine)

85 X12
95 X10
105 X10

Hamstring curls

145 X10
150 X10
165 X10 X2

EZ bar pull ups

80 X12
90 X10
90 X10

V squats

275 X12
310 X10
330 X10

Going to take today and tomorrow off and hopefully thursday I dont get home to late from work . so I can smash some weights