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Hay Mark welcome to the forum and looking forward to folowing this one!

I'd say your calories are more towards gaining than maintainance but I think this is good while on this stack and you should see good results all round.

Your training looks intresting, is this something you've been doing a while/had set up for you (hybrid the 2 workouts you've previously done) . It seems to focus on pre-exhausting the muscles.

Do you have access to bb bench db bench etc. I would be tempted to introduce db or bb bench, smith or bb militry presses and squats if you can then you'll be doing the 4 big compound movements and concentrate on these maybe not pre-exhausting the muscles? Thats just my two peneth

Also shrugs is a strange one to have in with chest n tri's maybe move that to be with back/shoulders.

Good luck mate!

Hiya Mark,

Good luck with this stack mate and i will be following this

Thanks for the feedback. 

I have not done this particular workout previously....its something I have come up with based on excercies that have given me the best results previously.  I have opted for the machine chest press, shoulder press, and leg press, as I find it easier to go beyond standard rep-ranges.....I like to throw in forced and negative reps once I have gone to failure.  The idea is progressive overload (same as Mentzers heavy duty) so when I hit a wall I use these to push me through it.  Ive tried doing these with the bench/military/squats but I find it a little dangerous to be honest (and my gym training partner is a fair way behind in terms of his lifting ability so cant lean on him to help me out if I get stuck!) - slow cadence sqauts in particular were nearly impossible! I will look to throw them in every 4 weeks though just to gauge my progress - My BB Bench isnt great at present (only weight I can get 10 reps at is 80kg) so will use this to monitor if the machine press is actually benefitting me. 

As for the shrugs.....unfortunately I am a little limited for time in the mornings as my gym doesnt open till 6.30, and have to finish training by 7.30 to get to work, so have penciled them in Monday as I dont think I will have time on the friday (I know it makes more sense for it to be then though).  Hopefully I can adjust this, but will have to get through the first week to see where I stand with time.

I will follow this workout for the first 4 weeks and see how it is fairing.  Originally I was going to opt for the straight up Mentzer Heavy Duty training again; I cannot stress enough how influentual I found it last time out.  My leg press in particular increased by 60kg in a 3 month time period, and machine pullovers by 42kg.  I was just concerned the low volume nature of it, may not be getting the full benefits of the X=Factor.

Thanks again for your feedback, and any advice/guidance is always appreciated!

Nice one, looking forward to seeing how it goes!

I am currently on day 2 of my 60 day cycle.  I have currently only completed 1 workout (Chest/Triceps), and after your comments about keeping in the compound moves I felt guilty all weekend so decided to tweak my workout to as follows:

3 Sets Barbell Bench Press (10 x 70kg, 8 x 75kg, 6 x 80kg)
2 Sets Machine Fly (8 x 84kg) Superset with Machine Incline Press (6 x 63kg)
2 Sets Machine Pec Dec (8 x 77kg)
2 Sets Smith Decline Press (10 x 80kg)
3 Sets Dips (6 x bodyweight + 14kg, 10 x bodyweght, 8 x bodyweight)
3 Sets Cable Pressdowns (8 x 95kg, 10 x 85kg, 8 x 85kg)
3 Sets overhead dumbell raise (10 x 30kg)

Did not notice any effects of the X Factor Advanced or Test Factor during this workout, but then it was day 1, and will not be expecting any impact for at least a week. Some of my strength in general was running a little low (I normally complete a full 3 sets of 10 weighted), but I guess this is more an impact of a new routine then anything else.  The plan will be to use the above to make sure I drive on and at least always complete one extra rep or a kg more! And whilst I did not notice anything yesterday, I have to say that today I feel crippled.  My Anterior delts, arms and pecs are in agony.....whenever I change up my routine I usually get increased soreness, but this seems excessive.  Im hoping it will have calmed down tomorrow ready for Shoulders.

On a side note, I had a Sci-Mx Xplode before training yesterday......I havent had any for 3 months, and I had forgotten how much I missed it.  Driving to the gym at 6am is not usually the most pleasant experience, but after taking this I have so much more focus and determination....cannot recommend it enough.

I won't report in again until the end of the week......seems pointless to log every workout, but any noticable developments I will let you all know.

Thanks for reading.

how much difference do you think Sci-Mx Xplode makes?  i've never used any pre workout products yet.

Nice update Mark - after a week or so you should start to feel the xfa hitting you more.

I guess it depends on what time you are training.....First thing in the morning or late at night I find the Xplode really helps me to focus and push myself that little harder, but if I was training midday or early evening the effect possibly wouldnt be as prominent.  Im not sure if there is a better pre-workout around....only got into Xplode when I got a free tub of it, but I would certainly suggest it is worth a try if you feel your workouts lack focus.  The only downside is the kitchen worktop starts to look like some kind of drug factory with powders and pills scattered everywhere, and the bank balance takes yet another hit!

Are the DOMS, increased fullness and strength/weight changes kicking in yet Mark?

DOMS have probably subsided if anything.  Did a legs session on Saturday night and was fearing the worst Sunday morning but nothing to report. I tend to be dissapointed if I dont ache the next day but I guess as long as Im pushing myself to maximum intensity during the workout the after effects arent relevant.  Definitely noticing increased fullness, and my training intensity has increased, but the weight im shifting is nothing spectacular as of yet....im still in the phase of adjusting my workouts and recording exactly what im lifting and how many reps.  Next week will be the first real week where im pushng myself against last weeks efforts.

I dont want to start logging every workot just yet, but next week after each workout will post what my advancements have been 3 weeks in. Im definitely feeling good for all the supplements, and the only drawback I have found so far is some slightly irregular bowel movements, but that is probably as much down to the increased calorie intake as the products.

By the end of week 2 I have finally found a settled routine that I can fit into the time allowed:

Monday
- 3 Sets Chest Press - 10 x 70kg, 8 x 75kg, 6 x 80kg
- 3 Sets Machine Fly - 10 x 84kg, 8 x 91kg, 6 x 98kg
- 3 Sets Decline Smith Press - 10 x 70kg, 8 x 75kg, 6 x 80kg
- 3 Sets Machine Incline Press - 10 x 56kg, 8 x 63kg, 6 x 70kg
- 3 Sets Dips - 8 x Bodyweight  + 14kg, 8 x Bodyweight, 6 x Bodyweight
- 3 Sets Tricep Pushdowns - 10 x 85kg, 8 x 90kg, 6 x 95kg

Wednesday
- 3 Sets Barbell Military Press - 10 x 50kg, 8 x 55kg, 6 x 60kg.
- 3 Sets Machine Reverse Fly - 10 x 77kg, 8 x 84kg, 6 x 91kg
- 3 Sets Maine Lateral Raise - 10 x 55kg, 8 x 60kg, 6 x 65kg
- 3 Sets Dumbell Front Raise (superset with below) 3 x 10 x 14kg
- 3 Sets Barbell Front Lift - 3 x 10 x 35kg
- 3 Sets Dumbell Shrugs - 3 x 10 x 32kg.

Friday
- 3 Sets Lat Pulldowns (superset with below) 10 x 100kg, 8x 110kg, 6 x 120kg
- 3 Sets Dumbell Bent over Rows - 3 x 10 x 28kg
- 3 Sets Machine Pullover - 10 x 91kg, 8 x 98kg, 6 x 105kg
- 3 Sets Deadlift - 10 x 100kg, 8 x 100kg, 6 x 100kg
- 3 Sets Dumbell Preacher Curls - 10 x 24kg, 8 x 26kg, 6 x 28kg
- 3 Sets Standing Barbell Curl - 3 x 10 x 35kg

Saturday Night
- Machine Squats (Squat rack was unavailable) - 10 x 260kg, 8 x 280kg, 6 x 300kg
- Leg Extension - 10 x 91kg, 8 x 98kg, 6 x 105kg
- Leg Pulldown - 10 x 84kg, 8 x 91kg, 6 x 98kg
- Calf Press - 3 x 10 x 105kg

I'll only report progress from these in the coming weeks, but should be pretty much sticking to this exact routine from now on.

Great workouts! I too get really sore upfront on X-Factor/XFA cycles and then it subsides as the cycle gets going and my gains in strength and increased muscle size and fullness start becoming really noticeable. I really seem to be able to handle more carbs and stay lean doing it, XF/XFA have great effects on glucose utilization.