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THURSDAY, SEP. 18, '14: CHEST, BACK, ABS (SUPER-TORQ, X-CELERATION)

Speed-Shift Super-TORQ was the main name of the game today. Pump was out of this world, and it felt good to feel some deep pain to gain. No body part supersets this time, though...




(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 NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Great workout, and as great as Super-TORQ is on its own, I can't help but feel like I need more than a single exercise per body part, so I added X-celeration sets of dips for chest and shrugs for back. Abs felt pretty fried from the crunches, but I taked on a couple sets of planks for good measure. The Super-TORQ crunches took their toll, though, as my time went from 90 seconds down to 60 on both sets.

WEDNESDAY, SEP. 17, '14: DELTS, ARMS (TORQ, 4X)

Can't say I was in the mood for the giant sets today, so I'll save that for my Saturday workout this week. Aside from forearms,I didn't even do any supersets, as I wanted to have a bit more focus on each muscle group...




(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 NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: I'm a big fan of variety, and today just didnt' feel like a day to be rushing between exercises for supersets, so it was "standard" Speed-Shift TORQ, 4X, and X-celeration. I was lovin' every minute of it, and still feeling the pump a couple of hours later.

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TUESDAY, SEP. 16, '14: LEGS (TORQ, 4X, SUPER-TORQ)

Short on time today, so I wanted to keep the thinking down to a minimum. LOL! It was pretty much a carbon copy of Friday's leg workout, only much later in the morning than anticipated...




(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 NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: It was a good workout despite the fact that I had to rush it a bit. Actually, it maybe have been good because of that, as the rest periods were minimal. My lungs weren't happy, but my legs were, and that was the goal.

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MONDAY, SEP. 15, '14: CHEST, BACK, ABS (TORQ, 4X)

Looks like I'm just going to have to accept the fact that Monday workouts are going to be later than I want, so I should plan an extra meal in the morning. Oh well, I'm sure there's some sort of hormonal benefit to training on a completely empty stomach, but it sure isn't enjoyable. Odd, however, that it didn't have a negative effect on the workout...




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




Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: The pump was impressive, but then I flashed back to my weekend eating. It suddently made sense. LOL! If there's a good thing about training while starving, it's that you take the shortest rests possible so that you can finish and eat. I concentrated on more upper-pec work for chest, and tried to isolate lats a bit more for back work. Time was tight, so abs will get done on their own later this afternoon, but I left it listed above, as I'll just do a carbon copy of my last ab workout. I actually doubt late Monday workouts will be a problem any more since the weather is cooling down, and I'll be moving the dog-walking portion of my day to the afternoon. I might like training when it's cold, but I'm not a fan of walking around outside in the wee hours of winter mornings. Starting now will buy me more time, and it will let our dog get used to the change. 

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THURSDAY, SEP. 11, '14: CHEST, BACK, ABS (SUPER-TORQ)

Here we go again... Not sure why, but Thursday workouts seem to be running late every week now. This one was especially late, and that meant I was way hungry. Not a good feeling, and not doing myself any favors, but it is what it is. I went with all Super-TORQ as a means to keep the workout as efficient as possible, and once again the pump was better than it probalby should've been. Can't really complain, as I was expecting a bad one, but it turned out pretty darn 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 Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Needing to make it a short workout from a time perspective may be a good thing, aside from the hunger, of course. Seeing as this is always my second chest and back workout of the week, and I'm not getting any younger, a change in technique, volume, and/or time under tension is probably helping me out a bit. It would be working against me from a mental standpoint if the pumps from Super TORQ weren't so outrageous, but I never feel like I've sold myself short on a workout with this method, and I'd likely have had the same workout regardless of time constraints.

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WEDNESDAY, SEP. 10, '14: DELTS, ARMS (TORQ, 4X)

I liked Saturday's delts and arms workout so much that I duplicated it today, but added more work. I wasn't in a rush, but really liked the giant sets I did last time, so I trained delts, tris, and bis all together. Crazy pump, and my lungs got a serious workout, too...



(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 NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: As you can see, I did giant sets today, and it was fantastic. Tough, but worth it. I tried for as little rest as possbile between body part exercises (just enough time to change weight), and I stuck with 40 seconds between the 3-set combos. Wow! Pump was insane, and so was the lung burn. LOL! It was super efficient from a time perspective, and my whole upper body felt thicker. Good stuff!

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TUESDAY, SEP. 9, '14: LEGS (TORQ, 4X)

When you don't have a ton of weight in your gym, high reps are the ticket, and legs seem to be soaking up the Speed-Shift variety of TORQ better than some of the other versions I've used. My spine seems pretty happy about that, too. 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 NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: It's funny that outside influences can have such an effect on workouts, but knowing that today is (hopefully) the last hot day of the year had me motivated as I was looking forward to being able to get some fresh air in the gym for a change. Workout was great and the burn was deep on everything. Even got some good comic relief as my son decided to join me and attempt deadlifts. Good form and a warrior's yell as he was doing it. Since he tends to mirror a lot of what I do, I take his scream to mean that I might make too much noise. LOL!

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THURSDAY, SEP. 4, '14: BACK, CHEST, ABS (SUPER-TORQ, 4X)

Great start to the day. Mind you, I was behind schedule for training, so the workout was late, and I had to train hungry again. Not happy about that, but the pump was outrageous, and I was amped with some news I had been waiting to receive. That meant the workout was going to be great no matter what...




(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 NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: I gave Speed Shift TORQ a break today, but just for the variety. As mentioned above, time was a bit crunched today, and my chest and back were still a bit sore from Monday's blasting. I opted for standard Super-TORQ, which actually felt like more than enough, and it produced a rather impressive pump. I forgot how much lung capacity was needed for the super sets, and I somehow managed to forget just how much of a skin-stretching pump came from it. Fan-freaking-tastic! I did actually use Speed Shift Super-TORQ on ab, but only because low reps on the Full-range crunches seems to feel pretty pointless. Great workout!

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WEDNESDAY, SEP. 3, '14: DELTS, ARMS (TORQ, 4X)

I don't know about hump day, but it was definitely pump day. Delts and arms felt incredibly full today. I put in a bit of extra work for shoulders again, simply because that's always been a problem area for me from a width perspective. Seems to become more of an issue as my age creeps up, too. One way to fight it—train harder. 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 NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: Happy Pump Day to me! Delts seem to like to get a little extra work, so I ended with 3 sets of DP 4X on presses. Doing them at the very end means the weight doesn't get too heavy, which means the shoulder joints stay happy. Increased the reps on the stretch and contracted exercises for delts, bis, and tris as a way to keep a bit more tension time, and to extend the muscle-pumping burn a bit longer. Great stuff!

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TUESDAY, SEP. 2, '14: LEGS (TORQ, 4X)

I had been craving a good leg workout for a few days for some reason, and I got it today. It probably helped that got back to my normal training time, or at least much closer to it than recent workouts. That meant that I was fully fueled for a great session...



(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 NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: Once again, Speed-Shift TORQ on squats really blasted my quads. I also realized that with big muscle groups like quads (and back) that I can increase the weight from one set to the next and still get within my rep ranges. I threw in the DXO method (double hitch at the bottom of each rep) for Sissies and that had my quads fully engorged in a way I haven't felt in a while. Good stuff! Hamstrings felt really full, too, and I increased the workload for calves. They seem to have adapted to Super TORQ, so I went badk to full POF treatment by doing one-leg calf raises and seated calf raises at the end. Feeling great now, but I know that walking will be an issue tomorrow. LOL! The most interesting thing today was that everything felt full, not just my legs. Not sure if it was training closer to my regular time, or if it was just the higher level of focus I was feeling. Regardless, I'll take it. Great one today.

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MONDAY, SEP. 1, '14: CHEST, BACK, ABS (TORQ, 4X)

Holiday training always seems a little better for some reason. Sort of like weekend workouts, I guess. No real schedule for the day, so no rush. Hard to believe that last full summer month is done and gone, but that just means the season of turkey 'n taters is basically upon us. 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 NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Speed-Shift TORQ is still in full effect, and no big plans to change that in the near future. Workout was great, but I just need to start getting into the gym as early as I used to. I tend to work a bit longer than I intend in the early ours, and then I get into the gym hungry. Not really great for concentration, energy, or getting a pump. All things considered, I'm still impressed I can walk out feeling as good as I do when it's been 3-4 hours since eating, but will need to adjust in order to maximize the training.


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FRIDAY, AUG. 29, '14: LEGS (TORQ)

Getting my second leg workout of the week done on a Friday rather than over the weekend is a good thing, as it means I'll be more productive today (mentally), and I free up an extra hour of weekend time at some point...



(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 NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: Speed-Shift TORQ is efficient enough to work on its own at times, and this was one of those times. Legs were only slightly sore from Tuesday still, but with the weather a bit gloomy and cooler today, I had an odd urge to sweat. LOL! Plus, I woke up an hour early and had more energy than usual, so I took advantage and threw in 20 minutes worth of interval training on my stationary bike at the end of the workout. I could feel my quads, hams, and calves all screaming for mercy, so it seemed like a good combo. It definitely accomplished my goal of sweating.

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THURSDAY, AUG. 28, '14: CHEST, BACK, ABS (TORQ, 4X)

You know you have a winning routine when you walk into your gym feeling like hell with a headache, but you walk out feeling great in spite of the nastiness that almost made you go back to bed...




(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 NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Last night was an unintentional late one, and I woke up with a bit of a headache, which I'm assuming is just because of the big weather changes we're having as summer starts to wind down. Regardless, I didn't feel great, and was "this close" to taking a rest day, but I also know that the only way I can think clearly all day is when I work out, so gym time it was. Turned out to be a great one, and the headache was only horrible right at the end of every set, so I survived. LOL

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TUESDAY, AUG. 26, '14: LEGS (TORQ, 4X)

It's really shocking to me that my quads get as pumped as they do from such a relatively short workout. That's not to say it's easy, of course, and it doesn't feel short while you're doing it. 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 NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: The Speed-Shift TORQ sets on squats alone had my quads throbbing with blood flow. It was great! Sissies had me screaming like, well, a sissy, and then my son came down to see what the noise was all about. Then the lightbulb went off... I haven't done leg extensions in ages, so I decided to let my son work out with me. LOL! Had him sit on my feet and then I tried to do leg extensions with his weight. With my low bench, the range of motion was limited at best, and he seemed to lose interest pretty quickly. Then he slipped off, and we both laughed it up a bit, so it was a bonus ab workout, too. Hamstrings were a duplicate of the last leg workout, and I bumped the Donkey calf raises up to Speed-Shift Super TORQ. They were won fire, so those are a keeper.


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MONDAY, AUG. 25, '14: CHEST, BACK, ABS (SUPER TORQ+)

I hit legs with delts and arms yesterday, and decided to experiment with the Speed-Shift method with Super TORQ instead of the standard version of TORQ. It felt great, and I'm all kinds of sore this morning, so I ended up trying it with chest and back, and I wasn't let down...




(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 NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Speed-Shift TORQ has been great on it's own as the "opener" for full-range POF work, but on the weekends I like to mix things up even more than usual, but with family time, I usually skip the training blog. I should've done one yesterday, because it was a great one. I modified the layout a bit today to include a second exercise per body part, though. I started Super TORQ work as usual, with 50 and 40 as the rep count for the first two sets, and then just went into SS TORQ for the rest of the sets. The 30-rep set was at a standard rep speed, then for the 20-rep set it was 3-second negatives with the same weight, and then I ended with an X-celeration, or speed, set for 15-25 reps, plus X Reps at the end for bonus tension time. Holy Greatness! I didn't actually feel like I needed more, but I decided to end with a 3X set of X-celeration on a contracted exercise, and it was good. Really good. Plus, the whole workout didn't take up much time, so it was out of the gym in time to show off my swollen chest and back to my wife before she left. LOL! 


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