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THURSDAY, NOV. 20, '14: CHEST, BACK, ABS (3D MB)

Today I got really crazy with my workout. For the first time in I don't know how long, my routine was... Normal. Or at least as close to it as it's ever been for the past several years. I just woke up with the desire to do straight sets with a bit more weight than I've been using - and it was 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 PS 4X, TORQ and Super-TORQ sets: http://www.X-Workout.com




Summary: I woke up feeling strong, and I simply wanted to do something with it. Plus, I've been getting a pretty hearty dose of tension time and mega muscle burn, so hitting some different muscle fibers didn't sound like a bad idea. You'll note that I did start the midrange exercises for chest and back with a 30-rep set. That was just to make sure there was some good tension time, as well as to ensure that my joints were warm. After that it was all heavier sets with a "regular" rep cadence. Not the 1.5/1 tempo that most people use, but 3/1 (3-sec negative, 1-sec "explosion";). I ended with contracted moves in the 1.5/1 Xcel speed for some variation. SO good! It felt really nice to move some heavier weights, but being able to control that weight for 3-second negatives made the reps even more intense, and it made sure that my tension times didn't go into the no-grow zone. Using a real Power day felt great, and could very well become a theme through the cold months for at least a couple of workouts per week.

TUESDAY, NOV. 18, '14: DELTS, ARMS (PS 4X, 4X)

Nothing like the feeling of waking up to full adrenalin overload because your dog is barking his head off next to your head. Luckily, a quick home inspection lead to nothing more than a family of deer scouring the remains of our backyard garden. And, luckily for me, it was also time to wake up anyway. Some morning coffee would do just the trick to calm things down before training. 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: Most of last week's workouts were a bit altered as a means to fend off any sort of cold or flu that I felt coming on. It worked, and I probably needed the reduction of workload, but it feels really good to be back in full swing. Delts responded great, and I ended with Alternate DB presses. Those felt great, and made for a good finishing pump, but the real reason I did them was for some variation in spinal support. Something about the balancing of alternate presses seems to help a lot with my midback issues, so it was like a pump-inducing therapy session. Good stuff! Tris and bis felt great, and the supersets alternating between flexors and extensors for forearms had my lower arms screaming. I'm sure there was some vascularity, too, but when it's 15° outside and 45° in your gym, you tend to wear more than just a T-shirt. LOL

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MONDAY, NOV. 17, '14: BACK, CHEST, ABS (PS 4X)

I thought I was feeling completely back to normal... Until my first set of Bent-over rows. Apparently I had a rockin' headache that I wasn't even aware of until my bloodflow changed a bit. I was worried that it would take me out, as it was pretty bad, but opening the gym windown and sucking down some 19-degree air seemed to get rid of the headache completely, and it upped the intensity significantly. Win!...




(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 PS 4X, TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: I had a bit of a headache yesterday, but it seemed to have been gone when I woke up, so I was suprised at the pain between my eyes after my first set. Cold air was the cure, though, and the workout ended up being a fantastic one once the bloodflow made its way through my icy veins. I went back to PS 4X on just about everything today since last weeks workouts were mostly abbreviated due to being on the verge of a head cold or flu. Not a problem today, so all was well - and it was on with the muscle swell.

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MONDAY, NOV. 11, '14: DELTS, ARMS (SUPER-TORQ)

Not quite 100%, but a bit better than yesterday, so I stuck with all-Super-TORQ again, but used my "real" weights, and trained to failure. The pump was impressive! Maybe it was the extra sleep, or maybe it was the fact that the temperature outside was a full 40 degrees less than it was yesterday. Either way, it was quick but very 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 Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: The open gym window helped make me feel much more refreshed than I probably was in reality, and the pump was much more noticeable than I was expecting - especially considering that I'm not feeling my best. Maybe the pull-back on effort yesterday was what I needed? Either way, the results were great, and I used a bit more weight than usual with Super-TORQ, yet it felt just right. You almost feel guilty with triceps/biceps Super-TORQ super sets because of how quickly you're done, but the burn is anything but guild-provoking, and the skin-stretching pump is proof that it's done its job to full effect. Best "I'm sick" workout I've had recently, or possibly ever. Come to think of it, maybe that was a result of the carne asada tacos I had last night... Nothing like some red meat to nourish the body. LOL

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MONDAY, NOV. 10, '14: CHEST, BACK, ABS (SUPER-TORQ)

Well, it was bound to happen. I can't even remember the last time I was sick. I've done my best to ignore a slight headache for the past couple of days, but since 2 a.m. this morning I've also had a sore throat and a bit of stuffiness added to the growing headache. Sure enough, I've got something. I was debating on going back to bed for some health-building rest, but it's Monday, and nobody has time for that! 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 PS 4X, TORQ and Super-TORQ sets.




Summary: I've been all amped up with our impending weather change, as our temps are about to drop 30 degrees by tomorrow, and that's when I seem to get my best workouts. They way I felt this morning sort of derailed that excitement, but not quite enough to take me out completely. I knew I was going to stick with just Super-TORQ this morning, because it would be a good balance of tension times and intensity, but that was my thinking while I was still sitting at my desk getting some early-morning work wrapped up. Once I walked into my gym I had a decision to make... I thought I was feeling 90%, but quickly realized I was at about 75%. Skipping the training day wouldn't have done much to help, but pushing myself would guarantee I'd be out tomorrow, and that's not exactly productive. I opted to stick with Super-TORQ for one exercise per body part, but I also made sure not to reach complete failure on any sets, and skipped any drop sets or other intensity techniques that I'd usually tack on to the end. It was a good workout simply because of the efficiency of the workload, but it wasn't great since I wasn't pushing 100%. I'd rather sacrifice a bit today in order to still fight the muscle-building battle tomorrow, though. 

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THURSDAY, NOV. 6, '14: CHEST, BACK, ABS (PS 4X, DXO, X-CELERATION)

For the past couple of weeks I've gone to single-exercise Super-TORQ the second time I've hit a body part during the same week. That was the plan for today, but I woke up wanting to feel some heavier weight, but wanted to keep the progressive-speed nature of the workout intact to some degree...




(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 PS 4X, TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: That was just what the muscle doctor ordered! I modified the PS 4X exercises to two Xcen sets with heavier weight than normal, which is about where they should be anyway. Feel was insanely good. That was followed up with a "regular" set of 3-sec negatives, plus X Reps to ensure some more tension time and get everything possible out of the movement. Stretch exercises were done in Double-X Overload (DXO) and regular rep cadence, so it was 3-sec negative with a double hitch at the bottom (slow 1-1/4 rep sets). Bloody hell that was good! Ended with Xcel on the contracted exercises, plus X Fade. That's doing the partials at the top, contracted part of the movement, and letting them fade off into mid-range Xs, and dying off at the bottom. Just found my new Thurs. through Sat. technique of the week!

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WEDNESDAY, NOV. 5, '14: DELTS, ARMS (PS 4X, TORQ)

Woke up nice and early today, so got a good amount of work done before an on-time workout. Training feels so much more productive when you're not starving. Plus, I was in the mood for a bit more work, so it was a great workout to top it all off...




(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 actually up pretty early every single day, but today just felt... Better. Not sure why, but I'll take it! I'm generally not a fan of Shoulder presses when it comes to joint health, but I was just in the mood today, and PS 4X means good tension time without joint crushing weights, yet enough poundage to feel productive. I tacked those to the front of the workout, then went about my business as usual for delts. Incline laterals felt especially good since I hadn't done them last week. For triceps and biceps I added a bonus X-cel set at the end of the opener, but with a different excercise: Close-grips for tris and Alternate DB curls for bis. Wow! Both felt great, mostly because I simply hadn't done either exercise in recent memory, but also because of the added workload. Pump patrol was on duty. LOL! As much as I've felt that grip work from arms and back, etc., has been sufficient, forearms have felt a bit lacking, so those got added back in. It was a fun time-saving experiment, but not really worth it. Of course, having neglected the direct work for a couple of weeks, I have a feeling I'll need to be spoon-fed my dinner tonight. Ha!

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TUESDAY, NOV. 4, '14: LEGS (PS 4X)

I must've been eager to train legs, because it wasn't until the moment I sat down to write my training blog that I realized... It was supposed to be delts and arms to day! LOL! I guess I reverted back to my old sequence out of pure habit. Oh well, it was a suprisingly good workout, and now I can look forward to some upper body mayhem tomorrow...




(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 PS 4X, TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Old habits die hard, but it worked out well, and was probably better this way, as my chest, back, and traps are all a bit sore this morning. This gives the upper body muscle groups a bit more time for recovery before a nice thrashing tomorrow. Quads seem to really like getting hit with the stretch move first, so that's what I've been sticking with. The pump is pretty unreal for only two exercises, but the tension time makes that pretty irrelevant anyway.

» View Full BodyBlog Post

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

I got a mini-Super-TORQ workout in on Saturday morning, but this is the first real-deal workout of November. I have no idea how another month slipped by, but at least we have the time change as a reminder that it's officially time to dig in for the cooler weather, and the giant turkey in a few weeks...




(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 PS 4X, TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Oops! Ended up starting the day with a bit more strength than I expected again, so the first set of inclines took forever and burned like hell. Increased the weight a bit over the next sets, though, and took that into account for the rest of the workout by doing slight weight increases throughout. Worked well! Great workout, and I'd be super stoked on training with the cool air streaming in through the gym window... If it weren't for the fact that our dog decided to finish set "#2" right outside the window. Thanks, pup! Oxygen deprivation is a type of training anyway, right? LOL

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FRIDAY, OCT. 31, '14: CHEST, BACK, ABS (SUPER-TORQ)

Have you ever had one of those days when 24 hours simply isn't enough time? Well, that was yesterday for me. Had to miss training, but that wasn't a bad thing. I felt like I could use the recovery time anyway, and it made today's workout even better...



(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 goal this morning was to actually do delts and arms along with chest and back, but time wasn't on my side. I like Saturday morning workouts anyway, so it's something to look forward tomorrow... Especially if I get into any of our son's candy tonight. LOL! Today was the first time doing all Super-TORQ in a while, and it felt great. Good variation, and always a big time saver, even if the first sets of 50,40,30 feel like forever.

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WEDNESDAY, OCT. 29, '14: LEGS (PS 4X)

Woo! This morning was brisk, baby! Had to crank our heater on after having needed the AC running two days ago. A minor heat wave rolling right into real-deal fall weather. Just in time to be outside with the kids for Halloween on Friday... In the mid-40s. As much as I don't like the house to be cold, I do like it when the gym is cool, and it was. Made for a great 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: Because it was a bit cold, I didn't want to go right into X-centric (negative) sets on the leg exercises, as I wanted to make sure there was some blood flow and warm joints first, so it was regular sets to start, then back into PS 4X. I started calves with alternate One-legged calf raises today, as I wanted a bit of a heavier load, and these usually make for a much more isolated feel. Went great, and calves felt full.

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TUESDAY, OCT. 28, '14: DELTS, ARMS (PS 4X)

It's funny that I want to train every day, but there are certain mornings when you REALLY want to train. If only I could harness that feeling and sell it. Woke up feeling charged to train this morning, so it was a particularly good one, with tons of 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 Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: Great one today, and no, that's not a typo on the second exercise for delts. The DB uprights felt so good today that I doubled up and duplicated the PS 4X attack on those rather than the Incline laterals today. Outstanding feel! The only other change was ending biceps with Spider curls rather than Concentration curls, as it was simply a means to condense the workload. I prefer the Concentrations, but one-limb exercises, while extremely focused, add time when I don't necessarily have it to spare. Everything felt outstanding, and my delts are still a bit shaky. I love it.

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MONDAY, OCT. 27, '14: CHEST, BACK, ABS (PS 3X)

This was a Why-mess-with-a-good-thing Monday. I basically did an exact duplicate of last Monday's workout since I liked everything about it so much. Plus, I was finally free of soreness 7 days later. LOL! The only difference was that I had a surprising strength increase, so my reps went up here and there. Not a bad thing since tension time is king, but surprising nonetheless...




(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: Reps went up on at least one set for each sequence, so strength was up. Sometimes annoyingly so, because the burn was so intense. After the first set of DB inclines, I realized that was going to be the case, so I started adding a bit of weight, but reps were still up regardless. I'll take it! Great workout. Great pump. Great Monday!

» View Full BodyBlog Post

FRIDAY, OCT. 24, '14: DELTS, ARMS (PS 4X + SUPER-TORQ)

Today's gym party was much like yesterday. Hybrid of PS 4X with a bit of a Super-TORQ twist. Perfect as a compliment to the delts and arms day on Tuesday, and the bonus of a quick and painful (in a good way) workout on a day with a billion other things on the to-do list...



(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: If it weren't for the incredible burn and the crazy pump, I might walk away from such an efficient workout thinking that I had cheated myself, but each muscle group feels completely blasted. Remember, the tension times on all sets is much longer than it appears on "paper" because of the shift in speeds on each set, and there's just 40 seconds of rest between sets, so there's a definite build up of fatigue product that promotes the muscle-building pump-n-burn. First set of 50 reps is a regular cadence, so it takes forever. LOL! The X-cen sets look short, but remember that those are 6-second negatives, so those sets are close to a minute each! There's no shortage of workload here, yet the efficiency of time spent in the gym is almost mind blowing.

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THURSDAY, OCT. 23, '14: CHEST, BACK, ABS (PS 4X + SUPER-TORQ)

Everything was still sore this morning, and that included chest and back from Monday's workout. No intention of skipping, yet I don't like to push my recovery luck when it comes to training while sore, so it was a combo-to-grow hybrid of Super-TORQ with PS 4X...



(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: My chest felt a bit sore when I got into the gym, but that soreness combined with the ST/PS 4X had my pecs screaming for mercy. Actually, that was me screaming... Literally. Sets 3 through 5 had my chest burning in a way I hadn't felt in a long time. Back felt just as good, and the feel was about equal, but not the same level of burn, and I was okay with that. LOL! Abs were on fire, too, and getting off my bench was a bit of a struggle, but luckily there's never anyone around to see me crawling around on my gym floor.

» View Full BodyBlog Post


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