Knightowl - Xfactor Advanced Log

[SwolenONE]

The plateau buster just keeps on doing work for these loggers! PR-Factor for the win lol.

[knightowl]

Nice PR's bro! 145lbs for Barbell Curls is sick! I wish I could get 1 rep with 100lbs lol...

Getting a PR almost every workout is tough to beat. I'm not sure how you could hope for more than that!

The plateau buster just keeps on doing work for these loggers! PR-Factor for the win lol.

Thank you All!

[SwolenONE]

Anytime, great log!

[knightowl]

Anytime, great log!

Thank you ! I appreciate that.

[knightowl]

So ladies and Gents,

I have been extremely busy the past couple of weeks as I have already mentioned.
I have actually stopped my Xfactor last week Thursday but will continue updating here for a couple of weeks for the after effects. Also I am taking TestFactor now.


Highlights from this week's workout

Back
315x5 Yates rows PR!

Chest
HS machine chest press

260 x 6 PR

this was probably my worst workout to date, gym was full, I was very rushed, and shoulder was bothering me, managed to get a slight PR but wasn't overly happy

[SwolenONE]

So ladies and Gents,

I have been extremely busy the past couple of weeks as I have already mentioned.
I have actually stopped my Xfactor last week Thursday but will continue updating here for a couple of weeks for the after effects. Also I am taking TestFactor now.


Highlights from this week's workout

Back
315x5 Yates rows PR!

Chest
HS machine chest press

260 x 6 PR

this was probably my worst workout to date, gym was full, I was very rushed, and shoulder was bothering me, managed to get a slight PR but wasn't overly happy

I find nothing more distracting than a crowded gym, congrats on another PR nonetheless!

[knightowl]

Thank you.

it was so crowded that I couldn't dumbbell press, couldn't barbell press... I had to resort to machines and cables the whole workout....

[fitcopforlife]

Thank you.

it was so crowded that I couldn't dumbbell press, couldn't barbell press... I had to resort to machines and cables the whole workout....

Sometimes that's not so bad, awesome job on the Yates Row Pr.

[SwolenONE]

those are some heavy ass underhand rows! your bi's must be damn strong, and your even using Dorian weights. Just be sure not to get hurt from them like he did (bicep tear).

[knightowl]

Sometimes that's not so bad, awesome job on the Yates Row Pr.

Thank you!

if I don't use free weights in a workout I feel like something is wrong....

those are some heavy ass underhand rows! your bi's must be damn strong, and your even using Dorian weights. Just be sure not to get hurt from them like he did (bicep tear).

I wouldn't say my biceps are very strong but thank you! I am actually doing them with overhand grip not under, I never tried under hand , Maybe I will try this tomorrow and report back!

[SwolenONE]

Thank you!

if I don't use free weights in a workout I feel like something is wrong....



I wouldn't say my biceps are very strong but thank you! I am actually doing them with overhand grip not under, I never tried under hand , Maybe I will try this tomorrow and report back!

I assumed underhand as that is how Dorian did BB rows, he made the movement famous and then infamous when he tore his biceps.

[knightowl]

I assumed underhand as that is how Dorian did BB rows, he made the movement famous and then infamous when he tore his biceps.

Challenge accepted!

[knightowl]

Back: Day 56:

Its been 2 weeks today since my last xfactor dose!



Workout Highlights

Back
Proper Yates rows ( Underhand grip) 315x4 PR
Close grip cable pulldowns 210 x 7 PR
Dumbbell pull overs 85lb x 8 PR

workout

Dumbbell pullovers
40x12
55x10
70x10
85x8 PR

close grip cable pulldowns
130x12
160x10
180x10
200x8
210x7
160x8

Proper underhand Yates rows

135x10
225x10
275x8
315x4
225x8
switch to Overhand grip
225x6
135x10

dumbbell rows
90x10
115x8
115x6


wide grip cable seated rows
don't remember the weight at this point but strict movement
3sets x10 reps

two handles wide grip pull downs- strict focus on lats

160x10
180x8
140x8
100 x12 (slow as wide as possible)

reverse pec dec
4 sets 10,15,15,20 reps


so its been 2 weeks since my last dose of xfactor and I am still strong as ever! I am doing intermittent fasting now! so far so good, strength hasn't dropped, my pre workout meal today was 2 half chickens and potatoes and some salad ( 3 hours pre workout)... I am very happy with results thus far. weight is around 250 (now cutting)

[got2be_RIPPED]

awesome log bro!

[knightowl]

awesome log bro!

Thanks man! How are you enjoying XFA?

[fitcopforlife]

Awesome man, loving the POD. I used their song Boom for a posing song a few years back and it rocked the crowd.

[velocityrob]

Awesome man, loving the POD. I used their song Boom for a posing song a few years back and it rocked the crowd.

"Is that all you got? Ha ha, I'll take your best shot.
I'LL TAKE YOUR BEST SHOT!"

Love that song.

[SwolenONE]

That music certainly does its job at getting people amped!