Dropping Fat and Adding Muscle w/ X-Factor Advanced (50 Day Log)
- 03-14-2011, 12:14 AM
As for the abs, hanging leg raises are the only exercise that really make me sore, and that's just the upper abs I just started doing them a couple of months ago when I put a pull-up bar in the doorway. I can't make my lower abs or obliques get sore for anything, regardless of weight or volume.50 Day X-Factor Advanced Log
- 03-14-2011, 05:55 AM
03-14-2011, 09:49 AM
03-14-2011, 09:52 AM
03-14-2011, 06:17 PM
03-14-2011, 07:10 PM
03-15-2011, 01:40 AM
03-15-2011, 09:12 AM
...and fyi...here's the link I spoke about...
Edit: plus depending on where you bought it from, the XFA hits the wallet slightly less for a 50 day run, in that you only need 2 bottles...as opposed to XF you'd need 3 bottles...
03-15-2011, 03:09 PM
03-15-2011, 10:46 PM
03-16-2011, 12:45 AM
Thanks for the info! I'll be strictly dosing 4 caps pre-WO from here on out.
50 Day X-Factor Advanced Log
03-16-2011, 02:27 PM
03-16-2011, 05:57 PM
I have been having some killer sinus/allergy problems lately which has sapped my energy...just from the drastic weather changes I guess. I went ahead and hit chest and back today despite the low energy. Fortunately, strength was good despite feeling like hell. 4 cap PWO. Now to see what kind of soreness I get this time...
Chest and Back
Weighted push ups - 5 sets of 10 w/ 50lb backpack
DB flyes - 4 sets of 8-10 w/ 45lbs
Push ups (no weights) - 1 set to failure
DB Rows - 4 sets of 12 w/ 50lbs
Pullup negatives - 4 sets of 12-15
Barbell shrugs - 4 sets of 12-15 w/ 110lbs
50 Day X-Factor Advanced Log
03-17-2011, 01:53 PM
03-17-2011, 07:49 PM
The soreness this time has not been as bad. I'm thinking the XFA hasn't made me significantly much more sore than usual. I think maybe I just pushed really hard with the last chest (as well as arms) workout and automatically attributed it to XFA.
I *definitely* see the muscle hardness people talk about, though, and I am certain it's not something I could attribute to other factors. And I'm now taking 4 caps at a time on both training and off days.
Although I haven't been increasing the lbs. of weight I use recently, I feel like strength is up. And I'm never eating above maintenance-level calories, so under other conditions I would expect to lose some strength.
03-18-2011, 01:51 PM
03-19-2011, 01:19 AM
03-19-2011, 05:21 PM
03-20-2011, 02:13 PM
Threw a high rep arm workout day in, something I don't do very often these days.
Barbell curls - 4 sets of 10 reps w/60 lbs
Concentration curls - 3 sets of 12 w/ 25lbs
Hammer curls - 3 sets of 15 w/ 25 lbs
Tricep Pressdowns - 4 sets of 12-15 (close to failure at end) w/ 75 lbs
Lying Tri extension - 4 sets of 15 w/ 60lbs
Hit abs at the end and discovered a new muscle that I have apparently never worked. I decided to do 'bicycles' instead of leg raises for lower abs. The burn in that "adonis belt" region was intense, and I'm pretty sure I will be sore there for the first time ever. I've never used this exercise and have never really worked that muscle before. I may eliminate leg raises now.
03-20-2011, 09:36 PM
03-21-2011, 04:55 AM
03-21-2011, 11:54 PM
03-22-2011, 07:07 PM
I'm taking an extra day off due to soreness. Between weight training and cardio (with a small rebounding trampoline), I am sore in the thighs, calves and arms right now.
I'm switching my whole program up to high reps, slightly lower volume for one week just to fully recover and give my body a change up. The more I read up on incorporating higher reps, the more it seems like a good idea : blood vessels, capillary density, etc.
03-22-2011, 07:11 PM
03-23-2011, 06:02 PM
Shoulders and Abs
*high rep day*
DB shoulder press - 4 sets of 12-15 w/30lbs
side lateral raises - 4 sets of 15 w/ 15lbs
Bicycle crunches - 4 sets
hanging leg raises - 4 sets
seated ab twists - 4 sets
Notes : Ab punishment again with bicycles. These still burn like no other ab exercise I've done.
I am noticing a definite increase in vascularity despite being at a relatively high bf%. This is especially noticeable now in the wrists and forearms, biceps, and front delts!
Strength and endurance still way up despite the fact that I have been suffering through the sinus/allergies that go with the March/April weather changes. I am sniffling and with watery eyes right now-- and even have some sinus congestion but strength is not suffering at all.
I think all of the XFA effects have kicked in now and with no side effects. Joints feel perfectly fine at 4 per day.
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