Bodybuilding.com Information Motivation Supplementation
in:
X-Rep.com
--%
bf
-- Lbs.
wt
--'--"
ht
BodySpace Member
X-Rep.com

TUESDAY, OCT. 21, '14: DELTS, ARMS (PS 4X)

A little bit of a shakeup today, as I'm swapping training days around a bit. This would normally be a leg day, but I'm moving that to tomorrow for some midweek madness, which means Saturday mornings will also be a second leg day, and Fridays will now be the second delts/arms workout. I might have picked a rough day to make that change, because my chest and back are really sore from yesterday, but the bloodflow seemed to have actually helped a bit...




(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: No real reason for it other than wanting to train delts today, so the order of my workouts is now officially changed. LOL! I didn't actually realize how sore I was from yesterday until my warmups on the DB uprights. Chest pain is deep! It made for more warming up than I had planned, but the workout was great. Loving the varied rep tempos throughout every exercise. It definitely keeps things interesting, and feel is unique on every set of every exercise. I love it!

MONDAY, OCT. 20, '14: CHEST, BACK, ABS (PS 3X)

Gotta love a productive weekend. Not only did I manage to get the "enjoyable" job of winter-prep done on the yard, but there was tons of family fun, too. Best time of the year! I woke up feeling so great that I had to carry it all over to a Monday Mayhem workout...



(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: Still love the SS Super-TORQ, but I've also been really liking the PS 4X approach, and I've been feeling the need to get some full-range POF back in the mix, plus some slightly heavier weights to keep my mind appeased. I went to a 3-set version of PS 4X, and I did it on all three POF exercises for each body part. X-cellent!!! Pump was off the charts, and I was able to use more weight because of the reduced number of sets. Each set started with an X-centric set (6-second negative), second set was a regular set (3-second negative), and then I ended each exercise with X-cel (1.5-sec neg/pos). The variety kept the motivation high, and the massive pump certainly didn't hurt. This will be the technique of the week for now.

» View Full BodyBlog Post

THURSDAY, OCT. 16, '14: CHEST, BACK (PS 4X)

Time was incredibly limited today, so it was all about the PS 4X supersets. Still breathing hard, but happy that I managed to get a pretty incredibly workout from such a short amount of time spent in the gym. Being the second chest and back workout of the week, I wasn't too worried about selling myself short, and there was still some soreness from Monday's workout anyway...



(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: As impressed as I was that there was still soreness from Monday's workout, I was even more impressed with how complete of a workout today's limited time in gym was. Not just my lungs (LOL!), but chest and back felt pumped from top to bottom. The Chest-supported DB rows certainly help on the back work, though, as fatigue would have my form suffering a bit otherwise, and they allow for a higher level of concentration where it counts: on the target muscles rather than posture. Great one!

» View Full BodyBlog Post

WEDNESDAY, OCT. 15, '14: DELTS, ARMS (PS 4X)

So sore! My quads, hams, and calves are in serious pain. Good pain, of course, but pain nonetheless. Pretty incredible when I realize it was just two exercises per body part, but the reps and tention times were considerable. Followed yesterday's protocol today, so here's hoping I can't even pick up my toothbrush tomorrow. 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: I went with the same breakdown as yesterday for the most part. PS 4X on all exercises, but it was 5 sets for the opener for each body part with a high-rep, regular-speed set to start things off. Then 3 sets for the contracted move finisher, but I did Xcen, regular, and Xcel rather than the two sets of Xcen. Nice variety and a good pump all around.

» View Full BodyBlog Post

TUESDAY, OCT. 14, '14: LEGS (PS 4X, SUPER-TORQ)

What can I say? Yesterday's newsletter got me motivated to switch things up a bit. I still wanted to to do 5 sets on the opening stretch exercise for each body part, so I slightly modified the PS 4X to incorporate a "warm up" set...



(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: PS 4X had me amped up this morning, so I was really looking forward to the workout. I didn't want to miss out on the 5 sets of pain, though (LOL), so I added a set to the prime stretch movers today. Plus, I didn't necessarily want to start with X-centric sets, so I did a 20-rep set to start. That was a great way to get some massive blood flow right off the bat, and it seemed to make the Xcen sets feel even more productive. Then I did a modified 3X version of PS 4X for the second exercise of each body part. Wanted a bit more work load, and that seemed to really do the trick. It was two sets of Xcen followed by one set of Xcel. Unreal feel! All was basically the same layout for calves, but I'm liking the ultra high reps on Donkey calf raises, so those were sort of a hybrid Super-TORQ/PS 4X. As expected, the walk up to the kitchen was a bit of a challenge, and the walk up to the office after that was even tougher. I think I'll be requesting my next meal to be delivered to my office by my wife. I don't need the insurance claim of falling down my own stairs. LOL!

» View Full BodyBlog Post

JONATHAN--MONDAY, OCT. 13, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)

Another great family weekend. Plus, Sunday was an annual car show I love going to, so it was good times all over the place, but definitely fall weather. Cool, crisp, and damp which means muddy kids 'n dogs, but it also means the motivation is climbing...



(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: Decided to try the SS S-TORQ on Incline flyes, so I should have a new level of soreness tomorrow... Again. LOL! Also added in some a 3X X-cel round of Dips to finish things off. Chest pump was off the chart, and I'm sure it had nothing to do with the pumpkin ice cream last night. Followed up the Pullovers with X-Cel Bent-arm bent-over laterals for some midback work, and then closed it out with the same deal on DB shrugs. Back and chest felt really full today. Really liking the efficiency of the giant sets on ab work, too, so I stuck with that from the last workout. Makes me feel a little more balanced from the pumpkin-induced pump, too. LOL!

» View Full BodyBlog Post

FRIDAY, OCT. 10, '14: BACK, CHEST, ABS (SS SUPER-TORQ)

It's one of those weeks. Nothing bad, but just seeming like 24 hours in a day isn't quite enough. Rationalizing yesterday as a "recovery" day, but wanted to train without enough time to make it happen.. It actually did feel good to have a midweek charge-up, 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: I was still sore yesterday, so the unplanned rest day may have been a good thing. Time is crunched today, too, but I had no intention of missing a workout, so it was Speed-Shift Super-TORQ supersets. Good times! I used a parallel approach to Incline presses, and that allowed for a flye-like press with a good stretch at the bottom and a decent contraction up top. First few supersets had me a bit winded, but that's a good thing. "Free" cardio work. LOL! 

» View Full BodyBlog Post

WEDNESDAY, OCT. 8, '14: DELTS, ARMS (SS SUPER-TORQ)

Just like last Wednesday, I woke up with fairly sore quads, which means that will just increase as the day goes on. Hams were just as sore, too, but glutes also took a good hit from the One-leg split squats. Seemed like the perfect recipe to continue with today, but with some minor variation...




(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 decided to use DB upright rows today, as the incline one-arm laterals were good, but the uprights just seem to give me a better overall delt hit. Also decided to kick up some metabolic mayhem (and save some time) but supersetting tris and bis. It's like arm cardio with a huge pump. LOL! Great workout and shockingly quick, too.

» View Full BodyBlog Post

TUESDAY, OCT. 7, '14: LEGS (SUPER-TORQ, DP 4X)

It took more than four full days for my leg soreness to subside from last Tuesday's painfest. That meant it was a winner and back on the menu for today. LOL! The quad pump from so many sets of Sissy squats is so wild that it's a bit addicting...



(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: Just as painful as I remembered, but the pump was just as skin-stretching, too, so it was well worth it. Reps weren't exactly in the Super-TORQ range, but the feel was, and the time under tension wasn't that far off, as all sets were done with a good amount of control because of the nature of Sissies and Stiff-legged deadlifts. Neither is ideal for throwing weight around, so all reps/sets were done with caution. I brought back the old One-leg split squats for the quad/ham finisher. Serious blood flow through glutes, hams, and quads. Serious leg shakes during calf work because of that. LOL! Dropped to body weight for the X-cel set on Donkey calf raises, and got a ton of reps, and you could almost smell the burning muscle tissue. Or maybe that was the dog. Ha!

» View Full BodyBlog Post

MONDAY, OCT. 6, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)

Great weekend with the family as my wife and I celebrated our wedding anniversary. Plenty of quality calories throughout the day yesterday, too, so the pump was a big one 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 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 Monday was so great that I basically duplicated everything. I did use a bit more weight, however, and that took a toll on the Speed-Shift sets, but nothing excessive. I changed DB shrugs to 4X since the ultra high reps don't always feel as beneficial there. Also trained abs with giant sets of 3X. They were toast!

» View Full BodyBlog Post

THURSDAY, OCT. 2, '14: BACK, CHEST, ABS (SS SUPER-TORQ)

Thinking about Monday's workout for Throwback Thursday, even though it was just a few days ago. Hard not to when I'm still sore. LOL! Speed-Shift Super-TORQ is definitely the technique of the week, but I opted for midrange moves rather than stretch today, simply as a means to get some variation, and to manage some of the soreness...




(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 soreness from Monday wasn't actually that bad, at least not compared to how my quads are feeling from Tuesday, but It was enough to let me feel exactly where the flyes and pullovers had hit. Apparently it was just about everywhere. Seemed smart to change it up a bit, but I still wanted to use the same basic SS/S-TORQ structure, and it was all good. Also added a drop set to the end to spice things up a bit. LOL! 

» View Full BodyBlog Post

WEDNESDAY, OCT. 1, '14: DELTS, ARMS (SS SUPER-TORQ)

Be careful what you wish for, 'cause you might get it. That's all that I can think of regarding yesterday's leg workout. LOL! Soreness is insane and deep. I really can't remember the last time my quads were sore to the bone like this, and I never would've thought Sissy squats as the prime move could do that. Five sets of high reps can do that, I guess. Needless to say, I wanted to extend the pain game, so today I did the same...



(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: Chest and back are still sore to the touch, so that was enough evidence that the Speed-Shift Super-TORQ sequences on stretch exercises does plenty of damage. I stuck with just one exercise per body part because of that. Delts felt great, though a bit monotonous since it was a one-arm movement. Tris and bis went great, although I had a significant drop in reps for the X-cen sets. I was shooting for 20 as usual, but ended up with 15 for tris and 12 for bis. The last X-cel sets went back up in reps, though. Go figure. Forearms got similar treatement but with 3 sets. All I kept thinking about was how much typing I need to do today. LOL


» View Full BodyBlog Post

TUESDAY, SEP. 30, '14: LEGS (SUPER-TORQ)

Well, I was right about getting sore from yesterday's workout, and I can tell it's only going to get worse as the day goes on. Excellent! Of course, with that sort of effect, it's hard not to do the same for legs, so that's what I did—Speed-Shift Super-TORQ on the stretch exercises. I should just call today's workout Super-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: I laughed, and I laughed a lot. At least at my Sissy squats. I knew it was very unlikely to get 50 reps on the first set, but I was literally laughing out loud at myself when failure hit at 20. Thinking it was a fluke, I was geared up to get a higher rep count on my second set. Needless to say, that didn't happen, but the laughs did. Reps went 20,19,18, and then I hit them with a 10-rep X-centric set followed by 9 reps of X-celeration. The pain and pump was so off the charts that I didn't know if I should laugh or cry, so I continued with the laughing... While curled into the fetal position. LOL! Stiff-legged deadlifts were a bit better, but not by much due to my weight choices. Felt pretty darn good, though. Quad and ham pump was actually very significant, particularly my quads. That said, I didn't quite get the tension times I was hoping for, so I taked on some lunges at the end to get some more work for quads and hams. That was another LOL-fest as I tried to maintain balance with rubber legs. Good times. I split calves up into two exercises, but still treated it like one Super-TORQ round as far as rest periods. Just stood up for a fun test, and my legs are still shaking. Who knew Sissy squats could completely obliterate your quads on their own. True test will be getting out of bed tomorrow.

» View Full BodyBlog Post

MONDAY, SEP. 29, '14: CHEST, BACK, ABS (SUPER-TORQ)

That was new, or at least I think it was. LOL! I don't remember if I've used Super-TORQ on stretch exercises, at least not for chest and back. This was definitely the first time using Speed-Shift along with that, but I don't think I have to worry about forgetting this one for a long time. Good stuff...

(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: Incredibly deep burn today. DB flyes felt great, and my entire chest was searing. Pullovers were interesting with Speed-Shift Super-TORQ. Lats and chest both seemed to get a good pump from those, and shoulders were burning all the way throughout every set. I have a good bad feeling (LOL) that I'm going to be sore tomorrow.

» View Full BodyBlog Post

THURSDAY, SEP. 25, '14: BACK, CHEST, ABS (TORQ, X-CELERATION)

I guess I was busier than I thought yesterday, because I just now realized that I never posted my training blog. Oops! It was actually quite good, too, but nothing out of the ordinary as far as techniques go. Today I switched the order around, and went with Speed-Shift TORQ since it was all Super-TORQ on Monday...




(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: Felt great to start with back, and I always seem to forget just what a difference it makes. Great variety, and unique feel for both back and chest. Great workout, and squeezing so much work into this amount of time is incredibly efficient in many ways, including the ole density-for-immensity.

» View Full BodyBlog Post


Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com