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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.


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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THURSDAY, AUG. 21, '14: CHEST, BACK, ABS (TORQ, 4X)

Great workout! Chest and back seem to respond very well to the varied rep tempos of Speed-Shift TORQ, and I love anything that breaks from the feeling of "normal" training. Pump was really good, and this week of heat and humidity is reminding me that I can't wait for my cold-morning winter workouts. 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: Very glad to be doing full-range POF, and the X-celeration (speed) reps on contracted move are a great finisher as long as you keep the weight under complete control. Chest and back felt really good, and the biggest surprise today came from ab training. I skipped abs on Monday because of timing, but I was shocked at the effect. My planks dropped a full 30 seconds per set! No more skipping those.

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WEDNESDAY, AUG. 20, '14: DELTS, ARMS (TORQ, 4X)

Good stuff! I actually got into the gym a bit late due to some other things that came up, but I didn't have to skimp out on anything, so I didn't have to cut any corners. Speed-Shift TORQ on the midrange, 4X on the stretch and X-celeration (speed) on the contracted moves—except for delts as listed below. Great combo to grow...




(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 thinking Speed-Shift TORQ is hear to stay for a while, at least for me. I'm really liking the variation between sets, and it's allowing a wide spectrum of feel. Hopefully that will equate to equal muscle fiber growth. We shall see. With delts, I went back to SS TORQ for the last set of DB uprights, just for the additional workload. Forearms already felt good, but I didn't want to neglect them, so I did a drop set of Forearm rockers. Reps actually went up on each set, but it made for a unique burn. Overall, the last couple of weeks have made me realize that I really like SS TORQ, but I still need to keep full-range POF in action in order to keep muscle fullness and growth on point. Arms are usually my easiest bodypart to keep up with from a genetic stand point, but as I age, they seem to be more willing to let go of a bit of size if I loosen up the stimulation. Full pump was back on duty today, however, so problem solved.

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TUESDAY, AUG. 19, '14: LEGS (TORQ, 4X)

Finally able to give Speed-Shift TORQ a try on legs, and it was good. Really good! Quads got a ridiculous pump, hamstrings were on fire, and calves got a taste of a higher rep version, which was pretty darn intense...




(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 much as I love One-leg split squats, there was no way I wanted to do Speed-Shift TORQ on those, so it was Squats instead. The first set was fairly standard and felt really good, but the second set with slower negatives for 20 reps was great! The pump in my quads was intense and immediate, so the speed set of 20 at the end was extra good because of it. Just found my favorite version of squats, I think. I was a bit worried about SS TORQ on Stiff-legged deadlifts, but they actually made my lower back feel perfect, and hamstrings got a pretty heavy dose of blood flow. My calves often respond better to high reps, so I went the SS TORQ route, but with a much higher rep count: 50-40-50. They were on fire! Mission accomplished! 

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MONDAY, AUG. 18, '14: CHEST, BACK, DELTS (SUPER TORQ)

Schedule has been whacky lately! I squeezed in a TORQ leg workout over the weekend, but never had a chance to hit delts and arms, so I tacked delts on with today's workout, and made a point to try to feel my tris and bis working on chest and back. Super-TORQ seemed the most efficient use of my time, so that was the name of the pain game for gains. Or something like that...



(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: Super TORQ was a great call today. Never have 3 simple exercises felt so perfect. I used a bit more weight than usual on chest and back, so the first sets were more of a struggle than I'm used to, so it was an intteresting bit of fatigue on all sets. Plus, the tension times were even a bit longer, as the final reps required a bit of extra push to get through them. Felt like I was using some hardcore weights, but the numbers on the Powerblocks didn't necessarily echo that. LOL! Great workout, and looking forward to some SS TORQ on legs tomorrow.

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

Speed-Shift TORQ was the name of the game again. The variety between sets helps keep me focused rather than just going through the motions. Not usually a problem, but with so much on my mind, this helps tremendously with focus




(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: Good stuff! The pump wasn't Super-TORQ outrageous, but it was still really impressive. A great balance of rep cadence variety along with varying tension times. As I did yesterday, it was SS TORQ on the midrange move followed by 3X on a stretch movement. I'll add a contracted move back in next time around, but I'll try to make it something exciting. LOL

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WEDNESDAY, AUG. 13, '14: DELTS, ARMS (SS TORQ, 4X)

I wanted some variation today, but I still wanted to stick with the high tenstion times and low rest of TORQ, so I decided to use our own suggestion from yesterday's newsletter: http://www.x-rep.com/081214-another-torq-tweak-to-put-new-freak-on-your-physique.htm. Speed-Shift TORQ was just what Dr. Delts ordered...


(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.



Summary: Speed-Shift TORQ was great! Go here (http://www.x-rep.com/081214-another-torq-tweak-to-put-new-freak-on-your-physique.htm) for our newsletter about this, but SS TORQ goes like this... Set 1: Do 30 reps, lifting in 1 second and lowering in 1.5 to 2 (a bit faster than standard reps); Set 2: Do 20 reps, lifting in 1 second and lowering in two to three (this is the standard cadence); Set 3: Do max reps, each rep lasting about 1.5 seconds (speed, or X-celeration, set). It made for a great variety, and pump was outstanding. I usually go up in weight between sets, but the slower cadence on the second set made that unnecessary, and I wanted enough tension time on the speed set, so I used the same weight for all three rounds. Perfect! It was standard 4X for 3 sets on the stretch moves for arms, and same for forearms, but with 20 reps of 3X.

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THURSDAY, AUG. 7, '14: CHEST, BACK, ABS (SUPER TORQ)

All of Tuesday's leg work finally caught up with me, so I was surprisingly sore this morning, but a brisk morning walk with our rabbit-chasing dog forced some blood flow that helped clear up the pain a bit. I made the mistake of opening the gym window for some fresh air this morning, and while the temperature was incredibly nice, the soggy air had me sweating buckets during Super TORQ...



(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 training day! Chest felt great with the high-rep Declines, and it was a full-pec pump by the time I got half way through the sets. Plus, no shoulder discomfort at all, as it's a very natural feeling movement. For the Parallel DB rows, I treat them somewhat like one-arm dumbbell rows, but I do them simultaneously to save time. On the negative, I allow the weight to pull down and forward somewhat, then I make a point of pulling up and back so the DBs end up fairly low by my waistline at the top. Makes for a very good full-range lat movement with a good amount of midback work playing into it, too. Great workout, but a very sweaty one. No more open windows in the summer.

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WEDNESDAY, AUG. 6, '14: DELTS, ARMS (4X+)

That wasn't the full-blown, body-blasting workout I had planned, unfortunately. All for good reasons, luckily, but still not quite the workout I wanted. Delts and arms still got a significant burn and pump, so it was actually pretty decent, but I'll make up for it with Saturday's training 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 Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: I had more of a morning workload than I anticipated, so it got me into the gym much later than usual, on an empty stomach, and needing to get back to everything that was coming in. That meant I had very little time, but I had no desire to skip a day, so I made it work. I used a variation of 4X, but did it as 5X with higher reps for longer time under tension, and I did giant sets for delts, tris and bis. That meant no rest between bodyparts, and minimal 30-second recovery time between gian sets. Made for a quick workout, and I actually got more out of it than I expected, so I didn't feel like I sold myself short physically, but mentally I could've used a bit more. Still, a surprisingly good one, and barely longer than it usually takes me to do delts alone. Not bad.

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TUESDAY, AUG. 5, '14: LEGS (DP 4X / 4X)

My gauge for how good my leg workout was is the pace at which I walk up the stairs when I'm done. Today was a very slow stroll with a hand firmly on the rail the entire way up. In other words, it was painfully 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: Doesn't look like much on paper, but being able to start increasing weight on quad work is a great feeling. As long as I keep dogs and kids from stomping my foot, I should be in the clear. Quads felt really full today, and that was true for hamstrings and calves, too. Just a really great workout over all... Plus knowing that it's going to be hard to walk tomorrow makes me appreciate it even more. LOL

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MONDAY, AUG. 4, '14: CHEST, BACK, ABS (4X)

Case of the Mondays right here. Okay, not actually that bad, but just a very busy start to the day, so my time was extremely tight, and I had to adapt my workout to make sure I fit everything 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 NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Super TORQ would've been a good option today, but I had just done that for chest and back on Thursday, so I wanted some variety. 4X was the trick, and I did it with a slightly higher rep count to keep the tension times a bit longer. Felt great, and I also kept rest time at about 20 seconds rather than 40, so it was plenty intense for a compact workout. 

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