MONDAY, APR. 27, '15: LEGS (UMW)

What happens when you train legs on a Monday morning and you're in a rush? A whole lot of heavy breathing is what. I was glad it had been a while since eating something, though, or it could've gotten ugly...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: Good workout, but I was winded! Plus, you may notice an interesting rep scheme on Squats at the beginning. That's not a typo, unfortunately. Something when wrong in my lower back on the second set, the weight got racked immediately. Tried to make up for it with extra lunges at the end. Quads were still shaking, so it worked out, but still a shocker to have my back give out... Especially since the weight wasn't extreme. Everything else felt suprisingly good, though, and Stiff-legged deadlifts were actually fine with no pain at all. Go figure.


Diet, Supplements & Nutrient T

JONATHAN--THURSDAY, APR. 16, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)

Much like yesterday's workout, this one was a bit rushed. Not because of running late, but simply because there's a lot on the ole real-life plate today. Still managed to get in all sets and reps, but rest periods were exhaustingly short - and it felt good...


(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current 
PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the 
Ultimate Mass Workout e-book.


Summary: 
Great workout, and even better than Monday's, which suprised me. The rush was on to get a lot of work done in a little time, so I was huffing and puffing, so I was surprised the pump was so great. Now that I think about it, I had some Mexican food last night, so that may have played a role. No, not because it was a carb-infested meal - quite the opposite. First dose of red meat I've had in a week or so. I'm going to believe that was the cause, and therefore I need to eat more of it. (Yes, that's a lame excuse to increase my steak intake right as grilling season gets going). LOL!

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THURSDAY, APR. 9, '15: CHEST, LATS, TRICEPS, ABS (UMW)

Don't you love it when everything just feels right in the gym. It was a great workout and focus was extreme. And that was with the staying up too late last night. Maybe I need less sleep, not more? Nah, I'll call it a fluke...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: As mentioned above, I was a bit surprised at how great the workout was this morning - considering my lack of solid sleep. It was one of those great ones where you just feel "in touch" with every muscle fiber. Strength was even up a bit while reps remained about the same. Must be the fact that outdoor weather is here (except for the major Midwest storms at the moment), or maybe I was happy that I didn't have the 3:00 a.m. roadtrip that was pending. Either way, still feeling great a couple hours after the workout.

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WEDNESDAY, APR. 8, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)

For those following along closely, yes, I did miss yesterday. Oops! That's the problem with trying to get a work project completed in the morning - the next thing you know it's afternoon already. Counted it as a bonus "growth" day, however, and back with the program today...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)


Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: I woke up plenty early yesterday, but that made it feel like I had a lot of time to get some projects done before training. Next thing I knew, I was starving and couldn't figure out why... Until I looked at the clock. Made up for it this morning, however, with a great workout. A carbon copy of the last delts, midback, biceps day, but I was angry I missed a day, so the intensity was high. LOL! Midback felt especially good for some reason, and it seemed to come from the slightly higher reps on the DB rows. Good stuff!

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MONDAY, APR. 6, '15: LEGS (UMW)

There was a time when it was always Monday leg day, and now I remember why. Sure, in a busy gym it's nice because NO one else is doing legs on Monday, but it's also early in the week when your energy is (hopefully) high. Only real change to today's workout was bumping calf work to the front...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)


Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: I moved calf training up front simply because I want to have added focus there. Calves have always been strong, but they've always required extra focus and variation in order for them to look full. I hate to let ego be my guide, but it's shorts weather, and I really don't like looking down and seeing calves that don't match the work I put in. Luckily they do seem to respond well, so this should get them up soon. The rest of leg work was great, but the first set of Squats was just a bit interesting because of the calf fatigue. Forced me to drive through my heels, though, which is a good thing anyway.

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THURSDAY, MAR. 30, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)

Pretty outstanding workout considering the lack of sleep last night. Don't get me wrong, I love a good thunderstorm - just not when it rolls in at 3 a.m. Thunder wasn't so bad, but the volume of rain and wind was almost deafening...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)


Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: A slightly late and slow start to the workout, but it was surprisingly good all things considered. Just as good as Monday, really. The only change today was the sequence on forearms: I did supersets of wrist curls with reverse wrist curls rather than drop sets on each, and changed it up to have flexor work first. Also went to a slightly different angle on the Incline hammer curls before that. Made for a monstrous forearm pump and a difficult time opening the door to get out of the gym. LOL!

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WEDNESDAY, APR. 1, '15: LEGS (UMW)

The only thing April Foolish about me today is how I looked when trying to walk after today's workout. Shaking and quaking. Although I guess it also looks like I'm wearing white spandex pants, too, since it's the first time I've worn shorts since September. LOL...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)


Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: My wife just about pulled a good April Fools joke on me without realizing it. I had to walk down the stairs from my office, and it could've easily turned into the best bit of comedy all week. No videos rolling and a firm grasp of the rail saved the day. LOL! Leg workout was great with no real changes other than changing the order of Squats and Step-back lunges at the end of quad work. I spent extra time focusing on calves, too, in order to make sure they're getting enough work. I'm always amazed at how quickly they can shrink despite staying strong.

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TUESDAY, MAR. 31, '15: CHEST, LATS, TRICEPS, ABS (UMW)

I feel like I should purposely have a bad workout just so I don't sound like a broken record, but today wasn't the day for that. It was another great one. The tension times are a bit longer than prescribed in UMW, and the rest periods are shorter, too, but that seems to make it an even more ideal routine for me right now...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)


Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm




Summary: My training partner (5-year old son) didn't show up in time, so it was all-solo training today. In reality, that means more focus and less rest, so it's a good thing, but I know he'll be upset that I didn't wake him up. Rather than Incline flyes, I tried to mimic cable work by doing One-arm leaning flyes. By simply holding on to a support beam in the gym and keeping my non-working-side foot against the beam, I can lean far enough out to do one-arm flyes, and the unique angle creates a pretty incredible upper-pec contraction at the top. Great feel! Everything else remained about the same. It's a great workload combo that leads to a pretty incredible upper-body pump, especially with the residual soreness from yesterday's workout.

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MONDAY, MAR. 30, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)

Friday morning was our tax-day appointment, so I got so wound up with that that I forgot to post a blog. No forgetting to write about today's workout, though. Swole patrol was on duty. LOL...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm#anchor_umw




Summary: Lots of blood flow and plenty of pump. This is probalby the longest day of the three on this split, but that doesn't mean it's long. Still no problem getting it all out in under an hour with time to spare. Delts are getting a much needed extended blast, and biceps are responding surprisingly well to relatively low volume. Forearms have been underworked for a while - strength is fine, but the burn is almost unbearable, and the pump is so intense that it almost hurts. In a good way, of course.

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THURSDAY, MAR. 26, '15: CHEST, LATS, TRICEPS, ABS (UMW)

Made it through the first full round of the new 3-day split (over 5 days) and couldn't be happier. Sore everywhere, but not crippling, so no need to hold back on anything. I can't even remember the last time I did the full UMW X-Rep split, but now I remember why I liked it so much the first time - especially now with slightly higher reps for longer tension times...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)


Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm#anchor_umw




Summary: Very happy with the new routine, and the split with this volume seems to be ideal at the moment. Mind you, it's been a whopping 4 days, so I'll keep tabs on my recovery, but I don't sense their being any issues. I might have to sneak back to super-early training, however, as my 5-year old son has been my training partner this week. He's mostly ended up working in a coloring book next to me between his "sets," but today he decide to start practicing on his drums. Let's just say it was loud and not exactly idea for focus. Of course, the workout was pretty incredible, too, so maybe it was a good thing? LOL

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WEDNESDAY, MAR. 25, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)

Today was a great one, and it was an incredible combo of delt and midback work. I haven't felt this sort of fullness in a while, and I liked it...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm#anchor_umw




Summary: Another great one, and much more delt work than I've been doing. That's a good thing, though, as delts have always been a weak area for me, at least from a width aspect. I blame my parents for my narrow clavicles. LOL! Delts felt great, and they'll probably be sore tomorrow. Midback felt great, too, and much more "in touch" than it has lately. Biceps and forearms always respond well, and it was great to have dedicated forearm work for a change. I guess we'll see if I still have some grip strength left for lats tomorrow.

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TUESDAY, MAR. 24, '15: LEGS (UMW)

It felt really good to be training legs by themselves. Focus was much higher, and there was no subconscious effort to preserve energy for other bodyparts. I never felt that I was doing that, yet this workout was so much better that it's very likely I was...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm#anchor_umw




Summary: Great workout and legs are still shaking as I sit at my desk. I'm missing out on some equipment, so there are a few changes to the workout as listed in UMW, but just as it is with cars, modifying is fun. LOL! Without a leg extension machine I had to use different strategies on Sissy squats, and without any other big leg equipment pieces, it was all Squats and lunges for my pressing movements. Worked well, though. Same with calf work, but I was able to make it through almost as intended. Plenty of pump and (good) pain regardless, though. 

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MONDAY, MAR. 23, '15: CHEST, LATS, TRICEPS, ABS (UMW)

Sometimes you wake up feeling great and want to shake things up a bit, so that's what I did today. I was still loving the Size Surge split with TORQ and 4X mixed in, but sometimes it's best to make changes before things get stale...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book: http://www.X-Rep.com/xshop.htm#anchor_umw




Summary: I had the intent of continuing with the SS split plus TORQ/4X, but the 2-day split over 5 days would mean minimal rest between bodyparts on a regular basis. Plus, while the workouts weren't long, I wanted to put more concentration into my leg work, which has been combined with chest and tris for several months. I flashed back to the incredible progress I made on our original X-Rep routine from the UMW e-book, and figured that would be perfect. There are a few changes here and there based on the minimal equipment I have, and the reps are higher than what we did in UMW, but just as a meanst to keep tension times a bit longer. Plus, I'm also continuing with the 45 seconds of rest between sets and exercises. Made for an absolutely incredible workout, and I'm looking forward to seeing how things progress over the next several weeks.

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THURSDAY, MAR. 19, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)

I'm liking the TORQ workouts so much that it was bothering me that I couldn't fully utilize it on back work, so I swapped things around a bit. A simple change of sequence made for an insane pump, and the need for a fire extinguisher nearby to help with the burn. LOL... 




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book: http://www.X-Workouts.com




Summary: Switching the back work around a bit was a great move. It allowed me to actually use TORQ (30,20,15), which I can't quite do on chins, at least not back-to-back reps with 45-second rest periods between sets. Plus, this actually made the rest of back work feel more productive, so it's a win-win. No major changes other than sequence adjustments for back. A great workout made even better than last time. 

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TUESDAY, MAR. 17, '15: LEGS, CHEST, TRICEPS (SS + TORQ + 4X)

First back-to-back training days in a while, but I think I need it. Partially because it just keeps me motivated, but also because I find I concentrate better through the day on training days versus off days. I'm debating on whether I'll go 5 days in a row, or if I might take Wednesdays as a cardio day. We'll see...




(Go to http://www.X-Rep.com/xblog.htm for the full training details.)




Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book: http://www.X-Workouts.com




Summary: With the anticipation of less recovery time between workouts, I dropped the volume very slightly, but tried to increase the tension times a bit more. Except for calves where I increased both - they need it. I also made my Lying extensions much stricter for triceps, and it had a profound effect on my reps for the subsequent sets. Prooves that I've probably been cheating myself a bit there. Overall, it felt great to have back-to-back training days, and I'll decide in the morning if I should go 5 days in a row, or take tomorrow as a cardio day. 

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