Dropping Fat and Adding Muscle w/ X-Factor Advanced (50 Day Log)
- 03-18-2011, 12:51 PM
- 03-19-2011, 12:19 AM
Cals at maintenance and strength is going up. That's a good sign of ArA working it's course.
- 03-19-2011, 04:21 PM
03-20-2011, 01:13 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.
50 Day X-Factor Advanced Log
03-20-2011, 08:36 PM
03-21-2011, 03:55 AM
Bicycles ouch, I haven't done those in a while. Good idea. Great core movement.
03-21-2011, 10:54 PM
03-22-2011, 06:07 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.
50 Day X-Factor Advanced Log
03-22-2011, 06:11 PM
50 Day X-Factor Advanced Log
03-23-2011, 05:02 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.
03-24-2011, 07:31 PM
Great to hear the XFA is kicking in. I have those sinus issues as well. This weather is weird, it was 80 3 days ago now there calling for snow this weekend
03-24-2011, 10:19 PM
03-25-2011, 04:04 PM
03-28-2011, 02:15 PM
Weighted push ups - 4 sets of 10 w/ 50lb backpack
DB flyes - 4 sets of 10-12 w/ 55lbs
DB Pullovers - 4 sets of 15 w/55lbs
DB Rows - 4 sets of 12 w/ 50lbs
Pullup negatives - 4 sets of 12-15 (w/2 full pullups)
Barbell shrugs - 2 sets of 12-15 w/ 110lbs
*quit 2 sets short due to neck tension/aches
Notes : Strength is still up. Pullups are getting much easier, which is a good measure of strength increase for me. I can foresee a day when negatives are not even necessary.
03-29-2011, 01:13 PM
Glad to see strength is rising, XFA certainly seems to ***** creatine and a few other worthwhile supps for strength gains.
03-29-2011, 04:25 PM
Strength is definitely way up for me over the last month. Even with the weather/allergies kicking my ass for over a week now, I am still making great progress.
I feel quite sure my after pictures later next month will show clear recomposition effects. I'm already noticing a lot more definition and vascularity in my shoulders, and arms, though not significantly bigger, are getting more developed. I have started developing a peak in the biceps which is since starting the XFA.
03-30-2011, 01:09 PM
strength, size, recomp, looks like another one has fallen for the allure of X-Factor! I'll never forget my first run with it, it was the first supp I really 'responded to' in terms of visible changes in my physique.
03-31-2011, 07:30 PM
04-04-2011, 01:41 PM
04-07-2011, 06:55 PM
Sorry for the long silence lately. Iíve been extremely busy recently and have had to manage my time carefully. With the exception of three days I had to go out of town, Iíve been getting my workouts in--usually around midnight or later given the circumstances. The three days were pretty bad diet-wise, and I had to go relatively low on protein those days.(100g or so)
At this point strength is still up, and I am starting to lean out more. Visual progress is noticeable especially in the shoulders and the arms. Fat has definitely been reduced, especially the love handle region where the my fat tends to be stubborn.
I have switched over to Optimized Volume Training, which has served me pretty well in the past. Like GVT but with two different exercises for each body part.
Weighted Push ups (50lbs in backpack) - 5 sets of 12-15
DB flyes - 50lbs. - 5 sets of 10-12 (to failure on last set)
04-07-2011, 06:57 PM
04-10-2011, 01:33 PM
04-10-2011, 02:56 PM
04-11-2011, 08:05 PM
04-12-2011, 01:27 PM
"Have you been lifting weights or something?" This is the first time friends have noticed and pointed out that I am visibly recomping. I don't have any friends who lifts weights or care anything about bodybuilding, fitness, etc., so being online at AM is really the only interaction I have with people who share this goal.
I've been able to tell a big difference since starting XFA, but the best feeling in the world is when others can see this. This XFA isn't even nearly over, and the results are already great.
So far I've got to say : Had I not won this in the holiday promo, I'm not sure I would have bought two bottles of this and run it. I might have been too skeptical. Now that I've been using it and experiencing the results, I will buy this and use it at least 2-3 cycles per year. I would rather cut out some of the other supplements I'm using or thinking about trying, and instead buy a few bottles of XFA. This stuff is the real deal!!
05-01-2011, 06:27 PM
05-02-2011, 01:01 PM
when people who dont care about fitness/BBing, etc start commenting on your body, thats when you know your doing something right!
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