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THURSDAY, DEC. 18, '14: LEGS (PS 4X)

I needed that! Moreso referring to the full night of sleep than the workout (LOL), but the it was also a great training session because of the full night of rest, so a definite win-win situation. Plus, I woke up to our first genuine snowfall of the season. About 3-4" on the ground, so that made for a nice, brisk gym atmosphere...




(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: The combination of a good night of sleep, crisp sub-freezing air outside, and a nice view of fresh-fallen snow made for a pretty outstanding workout. Increased the volume a bit to full PS 4X on all leg work, rather than downgrading to 3X on one of the exercises for both quads and hams. Plus, I added a calf finisher with a twin set of high-rep Xcel on Standing calf raises. Snow on outside, fire insided... Crazy burn!

MONDAY, DEC. 15, '14: BACK, CHEST, ABS (PS 4X, DXO, X-CELERATION)

It must've been the pancakes I ate for breakfast yesterday, or maybe the Chipotle we had on Friday's Christmas-shopping date night, but whatever the reason, the back and chest pump today felt incredible! Managed a good amount of power and tension time all around. So 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-Workouts.com




Summary: Not much different from last Monday's back and chest workout, except for a slight weight increase on everything. I've been without a means to do any sort of pull down or chinning movement until recently, so that probably plays a big role in the back pump, but chest has just had a much better mind-muscle connection lately for some reason, too. Maybe I'll give more credit to the pancakes, though, since that's a pretty nice pump-producing treat to convince myself to keep up with. LOL!

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FRIDAY, DEC. 12, '14: DELTS, ARMS (DP 4X, X-CENTRIC, X-CELERATION)

A very interesting morning, and it was topped off with more soreness than I was expecting. Delts were still slightly sore from Tuesday(!), and traps, bis, and tris were still sore from back and chest work yesterday. I slightly altered the workout, but still managed to get a great one, and the pump was significantly more than I was expecting...




(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 wasn't too surprised that my triceps were sore this morning, as those X-centric pullovers for lats definitely hit them a bit. I was surprised by biceps soreness, however, and even more surprised that my delts were still feeling it from Tuesday's workout. A few sets got the blood flowing, though, so delt training went great. Arms felt very good, too, but because they obviously got a good hit yesterday, I didn't want to push my recovery abilities. I dialed it down to two exercises (midrange/DP 4X and contracted/Xcel). I honestly expected just to feel good for having trained, but I really didn't expect the pump that ensued. Very nice!

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THURSDAY, DEC. 11, '14: CHEST, BACK, ABS (DP 4X, X-CENTRIC, X-CELERATION)

Another day of motivation and muscle creation. LOL! Woke up feeling strong, so I went with Downward Progression 4X (DP 4X) on the midrange movements to take advantage. Also did all-Xcen for stretch moves, and it had the muscles screaming from the burn. Good 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 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: Great combo-to-grow! While the intent was to use up the strength I was feeling, you can see I misjudged my first excercise for chest. Apparently I was feeling stronger than I realized, as the reps were much higher than planned, as that was with 3-second negatives for a controlled cadence. Still felt great, though. I went with all-X-centric reps for the stretch exercises, and that led to some seriously deep muscle burn, and the mind-muscle connection was nuts. I felt every second of every rep. Pain to gain... I hope. I increased the workload for back a bit by doing two lat-specific exercises and two mid-back-specific moves. Not much longer, abut much more feel. Great workout and exactly what I woke up looking for today.

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WEDNESDAY, DEC. 10, '14: LEGS (PS 4X)

Not quite the motivational mayhem I started with yesterday, but that turned around quickly after the first set and continued to build as the workout went on...




(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: Aside from some weight increases, the only change I made over the last leg workout was the hamstring sequence. I moved the leg curls to the front in order to get more direct blood flow to the hams, which seemed to help with the feel on stiff-legged deadlifts. Good stuff, and calves got surprisingly sore last time, so we'll see if that happens again.

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TUESDAY, DEC. 9, '14: DELTS, ARMS (PS 4X, DXO, X-CELERATION)

Motivation is high, and that means intensity and focus are hight, too. That all combines to make a great workout! Being completely focused means I'm able to really feel the target muscles working, so there's an increased level of drive and some severe pumps as a result. Excellent!...




(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 workout! I love me some winter training, and it was the perfect early-morning session with gym window wide open. Delts felt great, and you'll note I started with presses despite them being an inferior shoulder exercise. Sometimes I just don't care. LOL! They felt great, and the Xcen sets help keep them safe and focused. Plus, you'll note my reps were a bit higher than most PS 4X sets, as I was making sure to use a weight that I could completely control. DB uprights as the "contracted" move felt just about perfect. Arm work went very well, and forearms were a bit of a shocker. PS 4X (3X, really) is interesting on muscle groups with such a short range. A six-second negative on wrist curls is an eternity, and the feel was insane. In a good way, of course.

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MONDAY, DEC. 8, '14: BACK, CHEST, ABS (4X)


Nice and early workout this morning to get it all done with no distractions. Such an odd and nice way to start a Monday. LOL! Started with back rather than chest, and used the full POF-based PS 4X/DXO/Xcel assault again. 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 PS 4X, TORQ and Super-TORQ sets.




Summary: I actually overslept a bit this morning, but it felt great, so I'm not complaining. Plus, it wasn't super late, and it meant I could have some training on a basically empty stomach. Workout was better than I anticipated, but I think it's because I'm fairly motivated right now, and I didn't feel the need to rush. Great pump, penty of strength, no complaints.


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FRIDAY, DEC. 5, '14: DELTS, ARMS (PS 4X, DXO, X-CELERATION)

Tried something new today. I went with just a quick and easy protein drink, and then straight into a workout. Seemed a good idea to save time through the rest of the day, and to make sure I had full focus on the training. Aside from a moment of almost losing the protein drink, it was great. I am thinking 15 minutes after the drink might be more ideal than right after, though. 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: PS 4X on DB uprights is funny. By that I mean it's comical how much you need to reduce the weight to do controlled negative reps for two sets. The leverage is just really awkward, and you have to fight your tendency to cheat. So worth it, though... Just don't pay attention to how much weight you're using. LOL. DXO felt particularly good on everything today, and the only bodypart I didn't use Xcel reps for the contracted movement was on Lateral raises for delts. The speed would be great if it weren't for the fact that I turn them into a trap exercise if I'm not careful. The standard-speed reps prevent that, and the feel was perfect. Great Friday workout!

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WEDNESDAY, DEC. 3, '14: LEGS (PS 4X)

Nothing beats the struggle to walk up a flight of stairs after a good leg workout, let alone a few flights. LOL! Quads, hams, and calves all got a nice beating, and it was back to PS 4X on everything to ensure a variety of rep speeds and tension time...




(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: It didn't seem like it had been long since I last used PS 4X, but it sure felt like it. Quads were already screaming after the first two sets, and that theme continued throughout the workout. The burn was deep, and the pump was eye opening. Great midweek blast.

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TUESDAY, DEC. 2, '14: DELTS, ARMS (DP 4X, 4X)

I must still be on a turkey high, because strength and intensity were roaring today. I felt the need to move some weight, but also wanted to make sure it was worth my tenstion time, so to speak. Brought back some DP 4X action...




(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 hadn't done presses in a while, but felt really strong. Of course, that was tempered with the fact that I know they're not always the best delt exercise, but they felt great today, and shoulder caps seemed to respond well to the controlled reps. I did all DP 4X on delts, but did a combo of DP 4X and standard 4X for arms. Pump was suprisingly obvious, and it felt really good to push some weight without getting into the joint-danger zone. Good stuff!

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MONDAY, DEC. 1, '14: BACK, CHEST, ABS (4X)

Four days and 10 full turkey meals later, Thanksgiving weekend is wrapped up. Luckily, the leftovers aren't, and there's still enough bird to get me through a few days of meals. Love the holidays! And I didn't even overdo any of the desserts. Of course, I do overdo my Monday morning schedule, so time was short, but the workout was incredible. Potato-infused pump, no doubt...




(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 full-POF assault planned this morning, but I was still in a bit of a turkey coma, so I woke a bit later than normal. Plus, I hadn't worked as much as usual over the weekend because of holiday family fun, so I started the day a bit behind. Made up for the lack of time with a seriously good workout, though. Back and chest felt super full, and I'm sure it was the mega doses of good food for the past several days. Time to use the cool-weather intensity and healthy holiday food to my advantage!

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BLACK FRIDAY, NOV. 28, '14: CHEST, BACK, DELTS, ARMS (4X)

Okay, fine! I've settled on the fact that it's "one of those weeks," but with the holiday, I don't mind so much. Intention was to train yesterday morning, but I ended up working from early-morning up until the turkey was calling my name. That meant another combo-to-grow day, but it felt pretty good to have my heart screaming at me from the giant sets. 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: http://www.X-Workouts.com




In case you missed our post our newsletter, we're having a big Thanksgiving weekend sale on ALL of our e-books... $10 each!!!




http://www.X-Rep.com/xshop.htm


http://www.X-Workouts.com




Summary: I decided to train with some serious efficiency today, so delts, chest, and back were all hit with giant sets. That means no rest between exercises for one set of each. I was huffing and puffing, but being all upper-body exercises, the pump was pretty unreal. The lung fire didn't stop me, and it actually felt pretty good. Mind you, I didn't even indulge too heavily yesterday. Heck, I never even had seconds. Something's obviously wrong with me, but I can balance that out today. LOL

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WEDNESDAY, NOV. 26, '14: LEGS (4X)

Pre-Turkey Day workout! Already looking forward to the additional muscle repair from tomorrow's meals. LOL! I decided to go with straight 4X/3X on everything today, and it was sort of nice to not have to remember what rep speed I was supposed to be using on any given set. That said, I'm also looking forward to the next PS 4X session...




(Go to http://www.X-Rep.com/xshop.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: It was a pretty basic workout, and that was just what I was after today. Felt great, and the 30-40 second rests between sets kept the lungs working and ensured I was hitting a good range of muscle-building angles. Calves felt particularly good today, so I might have to adopt the Alternate calf raises for a while. Already looking forward to a Thanksgiving morning workout.

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TUESDAY, NOV. 25, '14: CHEST, BACK, DELTS, ARMS (PS 4X, 4X)

Well, yesterday went entirely the opposite as I'd planned. The morning completely got away from me, and then next thing I knew, it was was almost lunch. Rather than a quick and useless workout with no fuel in my system, I decided to bump the workout to today. This morning I realized that I didn't want to alter the rest of the week, so I condensed and did both Monday and Tuesday workouts together, but dropped the stretch exercises in favor of time...




(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 wasn't happy about missing yesterday, but luckily I was too busy to think about it much. Today made up for it, though, and now the week is back on track... Plus, I feel great! Maybe the day of rest was good, as it gave me two off in a row (Sunday, Monday). Either way, it was a great workout, and I'm looking forward to legs tomorrow.

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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.

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