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

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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MONDAY, MAR. 16, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)

Another great one! Plus, our internet was down for a bit this morning, so it "forced" me to go back to my old, earlier training time. It actually works better this way anyway, so it was a welcome problem... 




(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: Outstanding weather and an outstanding workout. The only thing that would've made it better is if I had been able to open the gym window for some fresh air. No, there was nothing wrong with the window, but our dog has decided that his new bathroom is right outside of that window. I'll take stale basement air over that any day. LOL! Strength was great, and so was the pump. I'll probably start using some rep-speed variations from SSCC to add to the variety. Despite the back work, forearms have felt a bit ignored, so I added direct work back into the mix. Felt great, and added to the lower-arm vascularity, which always helps with the pre-summer motivation.

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FRIDAY, MAR. 13, '15: LEGS, CHEST, TRICEPS (SS + TORQ + 4X)

Friday the 13th AND my birthday... What a frightening combination. Actually turned out to be a great workout, and I didn't even feel (that) bad about my family greeting me with cake immediately after. LOL! I had an ample dose of protein, and the chocolate-on-chocolate cake spiked my insulin for a beneficial hormone boost, I'm sure...




(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: How could it not be a great workout when I woke up alive on my birthday? That's always a great way to start another year, and the workout echoed that. Legs are still shaking, and chest and tris are still pumped - no doubt from the post-workout cake consumption. You simply don't say "no" to a 5-year old boy when he's standing in front of you with a birthday cake and lit candles, though. Now to enjoy the pump, get some work done, and enjoy the day.

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WEDNESDAY, MAR. 11, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)

Great workout! Everything felt perfect, and I had the sudden realization that I'm lucky to still have good strength and a very impressive pump. One of the joys of working at home is that you have easy access to your kitchen at all times. One of the drawbacks, however, is that it's depressingly easy to forget meals. Time to get back to using an alarm clock as a reminder to eat... 




(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: This incredibly nice weather means that we've been shedding the layers of clothing, and yesterday was the first time I've worn a T-shirt since September. Aside from just being pasty white from not having been in the sun for so long, I noticed that, despite my workouts being great, I'm looking like a reduced-size version of myself. Sure, being sick for 1.5 weeks wouldn't have helped, but I wasn't sick to my stomach at all... I saw myself in the mirror and realized that I'm simply not eating enough. I have a feeling that getting myself back up to my normal macronutrient levels will blast me into decent shape in no time. Just funny to realize how easy it's been to miss meals when there's a stocked kitchen right below me, but I'll blame the multiple shirts I've been wearing every day for the illusion of size. LOL

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MONDAY, MAR. 9, '15: LEGS, CHEST, TRICEPS (SS + TORQ + 4X)

What an incredible weekend! It's all relative, I know, as a weekend like this one would be considered almost cold in summer, but considering there was snow on the ground 4 days ago, mid-60s and sunny is pretty darn nice. The only bad thing is that the hot and humid summer is that much closer, and so is yard 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 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: We actually spent most of the weekend outside, got plenty of springtime yard prep done, and lots of play time with the boy. A long-sleeve shirt was bordeline uncomfortable, and lots of people were out in shorts. Spring is in the air! That means that mornings are still cool (which I love for training) and fresh air is abundant, so the motivation is kicking into ultra high gear. Great workout because of it, and I've felt that legs are getting a good workout, but not quite enough workload, so I bumped up the volume a bit, and both quads and hams were on fire as a result. Chest was on swole patrol, too. Amazing what decent weather can do for your overall sense of well being. That's the beauty of having real seasons, and a huge part of the reason we relocated. Love it!

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MONDAY, MAR. 6, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)

Yesterday was almost a full relapse, so I was happy that I was able to train today - after popping some ibuprofen. Plus, I actually had the most focused and intense workout I've had in weeks. I don't like taking anything when I'm sick, but today was definitely worth 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 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: Yesterday was rough, so I skipped cardio. Actually, I tried cardio... I lasted 8 minutes before I thought I was going to die, so I skipped the rest and went back to work. Woke up this morning with a bit of a headache and some body aches still, so I took something with my morning coffee and breakfast in hopes to at least be able to train. That did the trick, as I felt 100% in the gym. It was one of the best workouts in weeks, actually, and the pump was incredible! Lots of focus and intensity on everything, but maybe part of that was knowing that we'll have nice weather for the next week. Whatever it was, the workout was great.


Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme 

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MONDAY, MAR. 2, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)

This is getting ridiculous. Still feeling a bit under the weather, but I've decided to fight through it rather than take it easy. What started off as a seemingly 24-hour bug last week has lingered and turned into a sinus and lung infection as far as I can tell. I probably should've taken a day off, but I simply didn't want to, and I figured the worst thing that could happen is I can feel worse tomorrow, but it's a non-training day anyway: Challenge accepted... 




(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: While I did decide to train through whatever I have, I am (barely) smart enough to know that I was better off not going to absolute failure. Plus, my lungs were struggling to keep up a bit, as they seem to have a nice dose of nasties they wanted to try to cough up relentlessly. Overall it was a good workout, and much better than wishing I would've trained. Hopefully just enough to work with my immune system rather than against it, though I won't really know for another 18-24 hours. LOL

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THURSDAY, FEB. 26, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)

You may have noticed that I missed a training day yesterday. It was because of a kid's birthday party. No, not because I had to go to an early-morning birthday party, but because we went to one a few days before. Nothing hit's your stressed adult immune system like a dozen germ-infested kids running around and coughing on you... 




(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: I probably need to boost my vitamin intake when I know there are kid parties for us to attend, as it seems inevitable that I'll get sick otherwise. I thought I was fine, but my son got sick, then I was bound to be next... And I was. Took me out for a day and a half. Today was a good one, though, so I didn't feel too terrible about missing. I went with 4X (3X, really) on midrange exercises for back, but only because I didn't think I could get 30 reps on Chins. LOL! TORQ felt particular good on the delts and biceps, and I was really just happy to wake up feeling healthy again. Kids! ha!

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MONDAY, FEB. 23, '15: LEGS, CHEST, TRICEPS (SS + TORQ)

It's a new dawn, it's a new day, it's more tension time for me! Still liking the Size Surge split, and as much as the low-volume approach has its merits, I feel like that's run it's course for now, so it's time for a bit more tension time, and a lot more muscle burn...




(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: This one took a little longer than normal, but only because my lungs need to catch up with me a bit. Total number of sets isn't much different, but the TORQ sets definitely last longer, and I need an extra 10+ seconds of rest after the 30-rep set for now. That'll resolve itself by the end of the week, though. I got a good reminder of what deep muscle burn feels like, as well as just how many reps 30 is... Especially on an alternate-bodypart exercise like Step-back lunges. That's actaully 60 reps total, and a heck of a way to get going on a Monday morning. Trying to keep some balance for now by using TORQ on the midrange exercise followed by a standard, single set. That will likely change or increase in the near future.

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SATURDAY, FEB. 21, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

Shockingly great workout considering I woke up at 3 a.m. on a Saturday for no good reason. Although, it sure makes for a productive weekend when you've managed 4 hours of work and half a pot of coffee by 7 a.m. Workout might've been great because of the higher reps, or maybe because I was delirious (or maybe both?)... 




(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: http://www.SizeSurgeWorkout.com




Summary: I guess I can't say that I woke early for no reason, as my son was up with a cough most of the night, so once my brain got rolling around 3 a.m. there was no hope of going back to sleep. By 4 a.m. I gave up and got out of bed. It was rough to get started with the workout, but all was good after the first 30 seconds. Back, delts and biceps all responded really well to the slight increase in reps, and the short rest periods kept things moving along quickly, so no increase in time spent in the gym. Not a bad way to start the weekend - aside from the sick boy who won't get much play time today.

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