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!

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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THURSDAY, FEB. 19, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)

The rep numbers are increasing a bit, and I can't help it. As much as I love the feeling of strength building up, I much prefer the balance of a good poundage with sufficient reps to make for a skin-stretching pump. No changes to the training split at this point, but I am increasing the number of reps here and there...




(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 only increased a few reps here and there as a means to increase tension times, but it made a big difference in feel. Plus, it's getting close to time to change the routine up a bit, so this is a good way to transition into the next training phase. I'll likely stick with the every-other-day split for a while, as it seems to be a good balance of rest/recovery and volume. For now, this was great workout.

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TUESDAY, FEB. 17, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

Great workout, but I have to admit... Training every other day makes it hard for me to keep track of what day it is. LOL! I love the built-in rest/recovery, though. Today was great even though I rushed it a bit to stay on schedule. That actually seemed to make it better, as I made sure to kept rest periods at a minimum... 




(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 got a great pump today for some reason, and I really think it's just the reduced rest time from rushing a bit. I wasn't in such a rush that I had to skip anything, but I wanted to make sure it was all done in the shortest time possible. That made the rest much more condensed, as I think I start to push the between-bodypart rest periods a bit when I'm not on a full-on 4X or TORQ sequence as with this routine. When I remember to keep low rest periods (35-45 seconds), the pump ends up off the charts.

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SUNDAY, FEB. 15, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)

Back on track after a very interesting week. Between birthdays, last-minute scheduling changes, being on the verge of getting sick and Valentine's Day, the workouts were all over the place. Sunday morning is the perfect time to dial things back in...




(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: Workout was a carbon copy of last Monday. Low back felt okay, but it wasn't up to the support I wanted on Stiff-legged deadlifts, so those are still on the delete sheet for now. I hate that, but it's better than making myself crippled for a week. Great workout, though, and I got to show my son some exercises he seemed to like. He also refused to let me show him proper technique on a couple of others, so life is all about balance. LOL!

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THURSDAY, FEB. 12, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

You may have noticed an extra day since the my last workout. Went to bed feeling 100% fine on Tuesday night, but woke up with a nasty sore throat, headache, and body aches. As much as I love working from a home office, I'm pretty sure my immune system gets lazy since I'm never around anyone other than my family during the week. My son's birthday party was Sunday, so I'm blaming those kids. 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: http://www.SizeSurgeWorkout.com




Summary: I felt much better this morning, but probably only about 75-80%, and I didn't want to push my luck. If you see fewer reps above, it was with the same weight by stopping shy of failure. Anywhere the reps were the same means that I went down in weight ever so slightly. The plan is to train legs, etc. tomorrow in order to get back on track, but I'll decide for sure when I wake up in the morning.

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MONDAY, FEB. 9, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)

Sure, chest work happened to fall on National Chest Day, but there's something really great about starting a Monday morning with leg work... At least when you're feeling as good as I was this morning. Best part of it, aside from how great it was during the actual workout, is the fact that you get a good hormonal boost from starting with big exercises on big bodyparts. Perfect for us old guys...

(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: 
While the Step-back lunges may not be as "big" of a movement as squats, they still get the job done, and my quads and glutes sure don't seem to complain (except for the deep scream-inducing burn). Low back felt fine right up until my warmup set of Stiff-legged deadlifts. As you can see above, those aren't included. I had to increase the workload on Leg curls instead. Otherwise, everything was spot-on through the workout. Felt really strong on the chest work, too. That makes for a happy Monday.

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TUESDAY, FEB. 3, '14: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

I think I'm a fan of this every-other-day split. At least now that I remember to train on the weekend. LOL! It gives me a day in between for interval cardio when I'm in the mood, and it means that I get more time to work on the "off" days even when I do cardio. Plus, workouts are still under an hour (usually close to 45 minutes) and focus is high thanks to the bonus recovery day in between...




(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: Great one today! Everything just felt "in tune," so the feel was great on everything. As mentioned above, I'm really enjoying this split, so even after Phase 2 comes to an end in 3 weeks, I'll probably stick with the same split, but I'll be incorporating some tension-time-extending techniques. Before that, however, I have a feeling some X-centric sets might be in my future, as the idea of burning of some winter-based adipose tissue sounds somewhat appealing.

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SUNDAY, FEB. 1, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)

Funny, but I almost forgot to train today. Sundays have been "if I feel like doing something" random training for years, but the split of Phase 2 means either a Saturday or Sunday every weekend. I happened to remember just as I was about to get something to eat. Turned out to be a great snow-day Sunday workout...




(Go to http://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://SizeSurgeWorkout.com




Summary: Step-back lunges are great! I really feel my quads and glutes doing the work, and not even a tingle of back pain. For now, that's a win-win. The only change to the workout today was adding a set of Bench dips for triceps. I just wanted to number of sets to match what I was doing for biceps on the other day. I'm weird like that, but it felt great. Workout was outstanding. No pressure to get done by a certain time, and a good amount of snow falling outside, so I know there's a good day of play ahead with my son. Only problem might be trying to run in the snow after the leg work. LOL




Note #2: Don't forget to check out some of the big sale prices we have at: http://X-Workouts.com

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FRIDAY, JAN. 30, '14: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

Great workout! Back work was outstanding, delts felt great, and biceps got a good pump. Only complaint would be that the fullness and pump aren't lasting as long as they do when I use more sets/reps. I'll stick with things as-is for at least another week, and will stay on the same every-other-day split, but might end up adding some 4X or TORQ sets, or maybe just some regular X Reps for some longer sets...




(Go to http://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://SizeSurgeWorkout.com




Summary: Workout felt really good, and I probably don't need any changes just yet, but I'm itching for some longer tension times. Probably some minor changes in the next couple of weeks, but I was really impressed with today's workout. Strength is still going up, and the only change today was to abs, where I opted for 1 set of leg raises and 2 on full-range crunches, rather than the other way around. Looking forward to remembering my Sunday session this weekend. LOL!

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WEDNESDAY, JAN. 28, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)

Okay, so I'm taking squats off the table for a while. No major injury, but high levels of pain while feeling on the verge of something bad about to happen. Not worth the risk, so lunges will be the prime quad move for now. I guess this will be one way to avoid any future old-guy-with-flat-butt issues...


(Go to http://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://SizeSurgeWorkout.com

Summary: The warmup on squats felt okay, but the first 4-5 reps of a real set made me realize I was a ticking time bomb, so I stopped and moved on to Step-back lunges. They actually felt great for quads and glutes, with zero lo-back pain. They take twice as long because of doing alternate legs for each rep, but that's not a bad thing from a conditioning standpoint. For chest I decided to swap things around, so I'm starting with Incline presses for upper pecs, then finishing with lower-pec work. Personal preference, and mostly because I need more upper-pec development at the moment. Great workout once I was able to let go of the need to squat... For now.





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MONDAY, JAN. 26, '14: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

Apparently it's been a long time since I trained on an every-other-day split, because I blew right through the weekend and only realized this morning that I missed a workout. LOL! I guess I'll just consider the extra rest as a break-in for Phase 2. And NOW it's in full swing...




(Go to http://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://SizeSurgeWorkout.com




Summary: While I have trained on several weekend days over the past several months, it's never been part of the routine, and just something I'd do when I felt the need. This is probably the first time in 6+ years that weekend training has been part of my schedule, and old habits die hard. It was a great workout today, though, and back felt pretty outstanding. Pump was great on all bodyparts, and I love the level of focus you need when you've only got 1-2 sets per exercise to make it worth it. Yes, my rep counts are, and will continue to be, higher than prescribed in the Size Surge Workout, but only because I like to maintain a balance between power and tension time. This is a good balance for now, and a big change compared to the last few years of training. It's like a flashback while utilizing techniques that work better for me now that I'm "well aged" compared to when I was in my 20s.

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FRIDAY, JAN. 23, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)

I can squat again! Okay, low back isn't quite 100%, but it's close enough to do squats without feeling like I'm going to die. Had an appointment to get to, so this one was rushed a bit, but that's a good thing. It forced me to stick to the 35-45 seconds of rest between sets that I prefer...




(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: It was great to be able to squat again, and I'm fairly certain my visits to a great muscle and joint clinic nearby have helped. As much as the quick-fix for my low back is great, I'm looking forward to seeing if they can help me get rid of some chronic midback issues. So far, so good. Workout was a little more rushed than I wanted today, but still very good. The every-other-day split of Phase 2 is nice for recovery, and the workouts are short but intense. Plus, I'm still sticking with some interval cardio on the "off" days as a way to get body composition into a more spring- and summer-friendly state. LOL!

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WEDNESDAY, JAN. 21, '14: BACK, DELTS, BICEPS, ABS (SS PHASE 2)

Just the second workout of Phase 2, and my motivation was sky-high today. Probably just the mental benefits of a big change, but whatever it is, I'll take it. Knowing you have limited sets per exercise definitely makes you push harder...




(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: That was a really great workout! Back felt more pumped than it has in a long time, from top to bottom and lat to lat. LOL! Of course, I'm making a very conscious effort to keep all negative reps in the 3-second range, so that makes a big difference on tension times. Even a 10-rep set still has 40 seconds of time under tension. The full-range POF work definitely adds a much-needed level of stimulation that was missing from Phase 1, but that's the beauty of the phase-training approach. 

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