Molecular Nutrition XFA Log

[doubled2321]

Hey everyone, I know I'm pretty new to this site, but I have 2 bottles of X-Factor Advanced that I've decided to log. I actually started this log about 2 weeks ago so I will post all of those days prior to today. So here it goes!

Beginning stats:

Height: 6'1"

Weight: 184lbs

BF%: Never had it measured but i woudl say between 10%-12%

Arms: 15.5"

Chest: 43"

Waist: 34.75"

Thigh: 23"

Calves: 15.1"



Day 1

Chest day today, took a full serving of 4 pills with my pre-workout meal of a powerbar and 2 pieces of wheat toast.

Onto the workout, chest and tri's today, hit them very hard and feel like a got a great workout in. If the product works like i've heard, I should be pretty sore tomorrow due to the AA. We'll have to wait and see!

Chest:

Flat dumbell bench: 4x12,10,8,8 55lbs, 75lbs, 85lbs, 90lbs

Incline dumbell bench: 4x10,8,8,8 55lbs, 55lbs, 65lbs, 70lbs

Incline dumbell flyes: 3x8 45lbs, 45lbs, 55lbs

Flat bench dumbell flyes: 3x8 45lbs (resist on way down)

Triceps:

Pullover press: 3x12,10,8 50lbs, 55lbs, 60lbs - learned this move from a Rich Gaspari workout and it works great for me!

Overhead dumbell ext: 4x12 30lbs

Tricep Kickback: 4x10 25lbs

My triceps were pretty worn out after the chest lift, but still got a decent lift out of them. Will most likely run for 25-30 mins around 5 o clock and call it a day for working out.

Will be back tomorrow with back and bi's.

 

[doubled2321]

Day 2

As i said in my last post I hit back and bi's today. Good energy throughout my lift, I am a bit more sore than usual after a chest workout, so I feel like to Ara is doing what it should! Hopefully i get the results later in this log!

Onto the lifts:

Back:

Seated Rows: 5x8 150, 160, 175, 180, 150(squeeze on way down)

Wide grip Pullups: 4x8 Resist on way down

Wide grip pulldowns: 3x10,8,8

Close grip pulldowns: 3x10,8,8

One arm Rows: 3x10,8,8 50, 60, 65

Bi's:

EZ bar preacher curl: 5x10, 10, 8, 8, 6

Alternating dumbell curls: 3x10, 8, 8

Concentration curls: 3x10, 8, 6(resist on way down)

and also did various ab excersizes and ran for 20 mins on an elliptical.

Felt good throughout the lift, hopefully not too sore tomorrow but wednesdays are off days, maybe do some yoga.

 

[doubled2321]

day 3

So went to the local YMCA with a few buddies and played basketball for around 2 hours and got a good sweat going, also have a league game at 9 tonight so we'll call it a basketball cardio day today...

Hittin up the legs tomorrow!

 

[doubled2321]

Day 4

Alrighty so i woke up today and my right foot was just throbbing, turns out yesterday during my game when i landed funny and thought it was nothing and just kept playing must've been somethin.

Feels like just a usual ankle sprain but no swelling so hopefully that goes away. Gonna hit shoudlers today instead of legs because i cant put much pressure on that foot.

Takin the 4 now and hittin up shoulders in about an hour and a half

 

[LJ57]

Great start! I'm subbed!

 

[doubled2321]

Day 4

Foot has started to feel a bit better throughout the morning so hopefully a full recover by tomorrow... I guess we will see!

Took the 4 pills this morning and went for a shoulder workout.

Went like this:

5 min warm up on treadmill

Seated barbell shoulder press 4x10-12 95, 105, 110, 115

Standing dumbell side laterals 3x12 20, 20, 25

Bent over dumbell laterals 3x12 25, 25, 25

Finishing p90x shoulder move: (pretty much a combo of the last two) 1xfailure 20lbs

shrugs: 3x12

and various forearm excersizes and abs

good lift today, was really looking forward to a leg lift, but hopefully can get that in tomorrow

 

[doubled2321]

Day 5

5th day on the XFA, so far I've noticed the increased soreness on the Chest and Tricep day(mostly in the chest) and the back and bicep day(mostly in biceps). Shoulders surprisingly feel alright today after a good lift with them yesterday. Anyway just took the 4 pills with a powerbar and some oats and plan on hittin the gym in about an hour and a half to crush legs!

Will post after

 

[doubled2321]

Day 5

Really tore up the legs today! Don't plan on doing much tomorrow because i plan on being pretty sore.

Alright so a little background on legs quick. Unfortunately when i started really getting into lifting about 3 years ago i neglected legs quite a bit and was focused a lot on the show muscle like any teenage kid with a big ego would do. About halfway into that so about a year and a half ago i realized how utterly stupid this was and started doing legs twice a week to catch up with them. So as of today my legs still are not up to par with the rest of my body but I'm doing all i can to level it out. Also for squats, I hurt my back pretty badly playing basketball freshman year so squatting was never an option and i was scared to ever step under the bar in fear of having it happen again, but about 2 months ago i finally got the balls to try it again and can finally do parallel squats again! So although my numbers for squats arent flashy im just getting back into it so give it time!

Alrighty now that thats outta the way lets get to the lifts!

Legs:

Parallel Squats: 1x8 135 5x5 185 1x6 205

Leg Press: 3x15,12,10 550? my machine says its thats the max it goes up to so i dunno lol

Walking Lunges: 2x12,10 25's in each hand

One leg ext: 3x12,12,10

Leg Curls: 2x12,10

Calves:

Weighted toe raise: 4x12 225lbs

Like i said not the most flashy numbers but a huge day for me. Very happy with my lifts and am not looking forward to the morning!!! I'll be taking the weekend off to do some ice fishin up north with the family and will be back monday! Ill take the pills 4 a day spread out with my meals.

 

[doubled2321]

Day 6

Off day today and went and did some ice fishin

 

[doubled2321]

Day 7

Somewhat small chest and bicep workout today:

Chest:

Barbell Bench Press: 3x5

Dumbell flat bench: 3x12

Incline dumbell bench: 3x12

Incline dumbell flyes: 2x10

Biceps:

Standing EZ bar curls: 4x10-12

EZ bar preacher curls: 3x8-10

Alternating dumbell curls: 2x8

Somewhat of a light day but still got a good lift in. Took today off and will be doing either legs tomorrow or back and triceps. Havent decided yet!

 

[doubled2321]

Day 8

8th day on the pills. Decided to go legs again today, will most likely be doing legs twice a week if they feel good enough to.

Good energy again today, havent had a problem with energy ever, but seem to be getting through my workouts easily.

Onto the workout once again, i did legs today:

Squats: 135x10, 205x6, 205x6, 205x6, 175x10

Hack Squats: 3x8-12 175

SL deadlifts: 3x10-12 45's in each hand

Leg Press: 3x12 (whole machine)
superset with
Walking Lunges: 2x10-12 25's, 45's

Leg Ext. 2x12
superset with
Leg curls: 2x12

Weighted calf raises: 2x12 225lbs
Seated calf raises: 2x12

overall got a great burn in with the legs today, definitely can feel it. Will most likely be sore tomorrow and have basketball again on wednesday night so maybe some DOMS later this week, we'll have to see! Back and triceps tomorrow!

 

[doubled2321]

Day 9

Took the 4 pills this morning once again with a powerbar and a granola bar. Legs are noticeably more sore than after a normal leg lift so i know i hit them hard yesterday which is always a good feeling. Onto back and tri's today:

Back:

Pulldowns CG: 2x12,10
WG: 2x12, 10

Straight arm standing pulldowns: 3x12,10,8

Bent over barbell rows: 3x10

Seated cable rows: 2x12

Pullup bar broke so was unable to do those but should be getting one this week.

Tri's:

CG Bench: 3x15,12,10 135, 155, 165

Pullover press: 3x12,12,10

Overhead Tri ext.: 2x12

Got a good burn in today, lots of reps so not as much weight except for the CG bench. Tri's felt good and had a decent pump in my back so overall a good lift today, will do abs later today probably but had to cut my workout a bit short due to a job interview!

Takin the day off tomorrow besides my basketball game at 8 and will be back on thursday and most likely hit shoulders.

Also, I have been very interested in starting up a HST routine. Seems to have backed clinical studies on the results so anyone have any advice on this?

 

[doubled2321]

Day 10

10th day on XFA. Did some chest today because i had a friend over to help me spot. Good day overall, got a great pump in my chest today.

Here was my lifts:

Barbell bench: 135x15, 185x5, 225x5, 250x5

DB flat bench: 55x12, 65x12, 85x10, 100x5

barbell incline bench: 135x12, 155x12, 175x8

Incline flyes: 2x8

Chest felt very worn after this so i decided to skip my dumbell flyes. Very happy with the lift today, and because today was supposed to be my off day, ill either take tomorrow off or do yoga.

 

[doubled2321]

Day 11

Alrighty, this is now all up to date, I'm currently on day 11 and today is my off day. plan and hitting shoulders tomorrow and maybe some biceps. We'll see. I also plan on starting up this HST routine next week, any advice on it?

Weeks 1-2:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Weighted Crunches - 2 Sets x 15 Reps
Click Here For A Printable Log Of Weeks 1-2 Monday.

Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
Stiff-Legged Deadlifts - 1 Set x 15 Reps
Incline Bench Press - 1 Set x 15 Reps
Dips - 2 Sets x 15 Reps
Wide-Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 1 Set x 15 Reps
Lateral Raises - 2 Sets x 15 Reps
DB Hammer Curls - 2 Sets x 15 Reps
Skull Crushers - 2 Sets x 15 Reps
1-Leg Calf Raises - 2 Sets x 15 Reps
Weighted Decline Sit-Ups - 2 Sets x 15 Reps

Click Image To Enlarge.
Video Guide: Windows Media (196 KB) MPEG (436 KB)
Click Here For A Printable Log Of Weeks 1-2 Wednesday.

Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Decline Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Leg Raises - 2 Sets x 15 Reps
Click Here For A Printable Log Of Weeks 1-2 Friday.

Weeks 3-4:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Weighted Crunches - 2 Sets x 10 Reps
Click Here For A Printable Log Of Weeks 3-4 Monday.

Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps
Stiff-Legged Deadlifts - 1 Set x 10 Reps
Behind the Back Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 1 Set x 10 Reps
Dips - 2 Sets x 10 Reps
Wide-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 1 Set x 10 Reps
Lateral Raises - 2 Sets x 10 Reps
DB Hammer Curls - 2 Sets x 10 Reps
Triceps Pushdowns - 2 Sets x 10 Reps
1-Leg Calf Raises - 2 Sets x 10 Reps
Weighted Decline Sit-Ups - 2 Sets x 10 Reps
Click Here For A Printable Log Of Weeks 3-4 Wednesday.

Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Decline Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Leg Raises - 2 Sets x 10 Reps
Click Here For A Printable Log Of Weeks 3-4 Friday.

Weeks 5-6:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps
Click Here For A Printable Log Of Weeks 5-6 Monday.

Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Click Here For A Printable Log Of Weeks 5-6 Wednesday.

Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps
Click Here For A Printable Log Of Weeks 5-6 Friday.

Weeks 7-8:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps
Click Here For A Printable Log Of Weeks 7-8 Monday.

Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps
Click Here For A Printable Log Of Weeks 7-8 Wednesday.

Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps
Click Here For A Printable Log Of Weeks 7-8 Friday.

Week 9 - Strategic Deconditioning (Rest Week)

Weeks 10+

From here you can start the cycle over again. It would also be a good idea to change some of the exercises. For example, switch Dumbbell Curls with Reverse Curls.

 

[doubled2321]

Great start! I'm subbed!

Awesome! Thanks!

 

[StackedCop]

In for the soreness!!

Jk


Sub'd

 

[doubled2321]

In for the soreness!!

Jk


Sub'd

Ha its definitely been there! Nothing too bad so far, i like to feel sore after a good workout!

 

[SwolenONE]

sorry for the late sub!

 

[doubled2321]

sorry for the late sub!

Ha no problem! I just got this on here today!

 

[doubled2321]

Day 11

Day 11 was yesterday and i really felt like i needed to get a lift in. Just did some biceps and forearms so it wasn't too taxing on my system and so I could still get a back and maybe some legs in today. Here were my lifts yesterday:


EZ bar standing curls: 4x8-12

EZ bar preacher curls: 2x10

Standing hammer curls: 3x10-12

Standing alternate dumbell curls: 2x8-12

And some forearms.

 

[fitcopforlife]

Sorry so late, I didn't realize you had a log on AM. Subbed, great looking log so far.

 

[SwolenONE]

doubled, thanks for putting your log up on multiple forums!

 

[schizm]

Que Pasa doubled! Welcome over to AM bro-seph!
Whhhheeeeeee!!
Interestingly enough, my work ext is 2421... :friday:

 

[doubled2321]

Sorry so late, I didn't realize you had a log on AM. Subbed, great looking log so far.

Ha no problem, I dint have it up til yesterday! Decided I might as well get as many people along for the ride as I can!

doubled, thanks for putting your log up on multiple forums!

No problem!

Que Pasa doubled! Welcome over to AM bro-seph!
Whhhheeeeeee!!
Interestingly enough, my work ext is 2421... :friday:

Lol Thanks man,

and weird on hte work ext...

 

[doubled2321]

Day 12

Got some back and a light shoulder lift in today! My shoulders are one of my most developed body parts and my back could use some work so i decided to make sure to hit the back an extra time this week and leave shoulders a little behind.

Took the pills around 915 and lifted around 1045.

Back and shoulders:

Back:

WG Pulldowns: 4x12,10,8,8 150, 160, 180, 190

Seated V-Grip Rows: 4x12,10,8,8 Really squeezing out last ones

One arm on bench rows: 3x10 50,60,70

bent over barbell rows: 2x10

Shoulders:

Seated dumbell press: 3x12,10,8 50, 55, 65

Standing side laterals: 3x12,10,10 20, 25, 30

And various ab excersizes.

Decent burn today and felt like a got a good back lift in. Not a whole lot of volume but definitely pleased with my lifts. Strength is no doubt up on pulldowns!

As usual, taking the weekend off and will be back monday with the start of HST Training!!!

 

[fitcopforlife]

Great looking back and delt w/o. Have a good weekend and get you some rest for monday.

 

[doubled2321]

Great looking back and delt w/o. Have a good weekend and get you some rest for monday.

Had a great weekend!!!! Packers are going to the superbowl!!!!!!! Ha but back to the fitness ...... I said i was going to start some HST this week, but i've decided not to because of the first two weeks being 15 rep sets. I feel this could possibly take away from my final X-Factor results in strength so I'm going to hold off on HST during this cycle and try and get as much mass and strength as possible off of this!

 

[sapentia]

Had a great weekend!!!! Packers are going to the superbowl!!!!!!! Ha but back to the fitness ...... I said i was going to start some HST this week, but i've decided not to because of the first two weeks being 15 rep sets. I feel this could possibly take away from my final X-Factor results in strength so I'm going to hold off on HST during this cycle and try and get as much mass and strength as possible off of this!

Good looking log bro! I'm running XFA right now too. Here's to hoping we get some great results :friday:

 

[doubled2321]

Good looking log bro! I'm running XFA right now too. Here's to hoping we get some great results :friday:

Thanks! And good luck with your log! I'm really likin the product so far and feel like it's only going to get better and better with time. Can you post a link to your log in here? I'd like to follow your log as well!

 

[doubled2321]

Day 15

Day 15 today, took the pills with a powerbar and some yogurt this morning and lifted about an hour after. Correction on my lifts today, i said chest and biceps when i really meant chest and triceps. Got a big lift in today, no spotter for barbell bench but still put up some good numbers! Decided to always do barbell bench until i hit my goal of 300! and still do dumbells for incline.

As i said in an earlier post ill be postponing my HST training while on this cycle in order to increase strength and mass as much as possible while on the XFA.

Alrighty onto the lifts:

Chest:

Barbell bench press: 135x12(warmup) 225x3(sort of warmup, just getting used to weight)
and then onto the working sets: 250 5x3. As i said above no spotter so did not go as heavy as possible!

Incline Dumbell bench: 1warmup 45x12, 2x8 75lbs

Incline flyes: 3x8 45lbs

Chest was pretty warn from all the bench sets so i ended it here. Good pump in the chest today.

Triceps:

Pullover press: 3x12,10,8 55, 65, 70

Overhead tri ext.: 3x12,12,6 25,25, 45

and various ab excersizes.

Really seem to be increasing in strength and mass also seems to be coming as well. Cant wait to see the final results on this product! You guys may wanna put my before and after pics in your product descriptions on this site

 

[SwolenONE]

you gotta ask around for a spotter, safety first, plus you can train with more intensity.

 

[doubled2321]

you gotta ask around for a spotter, safety first, plus you can train with more intensity.

I agree with you 100%, today i was just at home so I did not have anyone. I use a spotter as much as I can.

 

[SwolenONE]

I agree with you 100%, today i was just at home so I did not have anyone. I use a spotter as much as I can.

glad to hear it, I would hate to see an injury that could have been easily prevented though!

 

[doubled2321]

Day 16

Alrighty somewhat sore from hauling a 350lb piano out of my uncles basement last night with my brother, but made do.

Took the pills around 145 today(Schedule got sort of messed up due to a job interview) and started lifting around 330. Back and Biceps today.

Here is how the lift went:

Back:

WG Lat Pulldown: 4x12,10,8, 8

CG pulldowns: 2x10

Bent over BB rows: 3x12,8,8 135, 185, 185

Single arm DB rows: 2x10 75lbs

Bent over dumbell rows: 2x10 45lbs

Biceps:

EZ bar curls: 4x 12, 10, 8, 8 60, 70, 80, 85

Concentration curls: 3xfailure (Resist all the way down as seen on Dorian Yates Blood and guts training).

Great pump in my arms today, and vascularity is way up as i've mentioned before.

Haven't noticed any side effects really from this product as of right now other than the increased soreness, but i was expecting that.

Measured my arms today just to see if i had made any progress and i have put on a half inch to my arms in 16 days on this product!! Incredible. I'll do all my measurements and weight at the halfway point before i start my second bottle!

 

[SwolenONE]

thats one hell of a pull day, even more impressive is in 16 days on XFA your adding a half inch to your arms, amazing testimonial!!!

 

[doubled2321]

Day 17

As far as fitness for this day I won't be doing any lifting, this is my rest day for weights. But i will be doing some yoga and my wednesday night basketball game, so still have a decent day comin up. Took the pills throughout 3 meals.

 

[doubled2321]

thats one hell of a pull day, even more impressive is in 16 days on XFA your adding a half inch to your arms, amazing testimonial!!!

And its only just begginning!!! I cant wait for more

 

[SwolenONE]

As far as fitness for this day I won't be doing any lifting, this is my rest day for weights. But i will be doing some yoga and my wednesday night basketball game, so still have a decent day comin up. Took the pills throughout 3 meals.

sounds like a very well rounded fitness routine! It's always important to take days off of lifting.

 

[doubled2321]

sounds like a very well rounded fitness routine! It's always important to take days off of lifting.

Thank you! When i first got started in lifting I would go 5 days a week after school until I was informed I was robbing myself of gains and the reason i was always tired and not getting good sleep was because of my overtraining! My buddy who told me this is actually a D1 college baseball player who was the Freshman of the year winner in the atlantic sun conference this year and also elected to the NCAA baseball all-star team. Future looks great for him!

 

[doubled2321]

Day 18

Back to legs today! Changed up my routine a bit, decided if im going to be doing legs around 2 times per week i should'nt do the same routine everytime. Not too much different but just different variables.

anyway..... Took the pills around 10 this morning and was lifting at 11:15. Good pump in my legs today which was nice. Gotta love that.

Lifts:

Legs:

Barbell Squat: (only for warm-up) like i said im changin it up. 2 setsx10 135lbs

Split leg squat: 4x8-12

Leg Press: 3x10

SL deads: 3x8-10

Leg ext: 3xfail resisting on way down

Leg curls: 2x8

Calves:

Barbell toe raises: 2x15 225

seated toe raise: 2xfail

Like i said no huge changes but pretty much just changed up the normal squats with split legs and it really seemed to work. Legs are just worn right now.

As for tomorrow, I really would like to see where i'm at strength-wise in benching so my buddies comin over and i'm going to test to see around where my 3RM is and will be able to make a pretty close assumption of my 1RM. Tomorrow is shoulder day anyway so its almost perfect. Ill be sure to post and let you guys know how that turns out.......Stay tuned!!!

 

[doubled2321]

Day 19

As i said earlier I was going to test to see where I'm at for strength on my bench today. Actually woke up later than i wanted to today and was not able to take the XFA before my lift. I took my Pre workout as soon as i woke up and started lifting a half hour later. Here is how my bench routine went. With a shoulder lift after....

Bench:

135x12, 185x3, 225x3, 250x1, 275x1, 285x1. I would say my 1RM is right at 285-290 as of right now. I know i said i was going to test my 3RM but given the circumstances of getting terrible sleep last night and not being able to eat before my lift i was very happy with the 285.

After went onto Incline bench: 3x10

Shoulders:

Military Press: 3x10

Seated shoulder press: 2x8

Standing laterals: 3x8-12

Shrugs: 2x10

Behind the back shrugs: 2x10

Not a lot going on today, but the most important thing today was for me to see where i was at for strength and i got a pretty good measure of it today. I'm going to stick with heavy weights and low reps until i reach my goal! Wish me luck!

 

[fitcopforlife]

Great lifts man, no food and poor sleeping and still got 285.

 

[SwolenONE]

^^^

ya, you cant complain about that!

sometimes we surprise ourselves with amazing workout under less than stellar conditions.

 

[velocityrob]

Whats going on over HERE? :afro:

 

[doubled2321]

Days 20&21

As usual took the weekend off. Awesome weekend! Got my week started off right with a Packer win! Goin to the superbowl baby!!! For liftin ill be doin chest and tris tomorrow.

 

[doubled2321]

Day 22

Great chest and Tri workout today. Got an awesome pump in my tri's as well as my chest. As noted before did a strength based workout for my chest.

Onto the lifts:

Flat barbell bench: 135x10, 225x3, 250x5, 260x3, 250x3, and a drop set of 185

Incline DB bench: 3x10, 8, 8 60, 70, 70

Cable Crosses: 3x10

Tri's:

Pullover Press: 3x8-12

Tri pulldowns: FST-7 7x15 30sec of rest in between sets: got me a huge pump!

 

[SwolenONE]

As usual took the weekend off. Awesome weekend! Got my week started off right with a Packer win! Goin to the superbowl baby!!! For liftin ill be doin chest and tris tomorrow.

hell ya brother, my family is from Green Bay so those who were actually born there were pretty stoked, i had residual stokedness.

 

[doubled2321]

hell ya brother, my family is from Green Bay so those who were actually born there were pretty stoked, i had residual stokedness.

Lol I live about 30 mins from GB, it was just nuts around here yesterday. Everyone seemed to be in a good mood today!

 

[doubled2321]

Day 23

Just back today and abs. Got a good lift in today, back feels great, and abs are really starting to get more defined. Absolutely loving this product. I have never taken anything as effective.

Back:

Rack deads: 4x12,8,8,8 135, 185, 205,225

Pullups: 4x8 Resist on way down

Seated Rows: 3x10

One arm DB rows: 2x10 75lbs

Bent over DB rows: 3x10


Abs:

Rocky IV's or dragonfly: 3xfail

Hanging leg raise 3x10

Stomach vacuums

Almost time for mid cycle measurements!

 

[SwolenONE]

Lol I live about 30 mins from GB, it was just nuts around here yesterday. Everyone seemed to be in a good mood today!

I bet man, my parents are all stoked. I remember as a kid when both the Broncos and Avs were winning titles, its a cool feeling having the hometown teams win.