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TUESDAY, SEP. 30, '14: LEGS (SUPER-TORQ)

Well, I was right about getting sore from yesterday's workout, and I can tell it's only going to get worse as the day goes on. Excellent! Of course, with that sort of effect, it's hard not to do the same for legs, so that's what I did—Speed-Shift Super-TORQ on the stretch exercises. I should just call today's workout Super-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: I laughed, and I laughed a lot. At least at my Sissy squats. I knew it was very unlikely to get 50 reps on the first set, but I was literally laughing out loud at myself when failure hit at 20. Thinking it was a fluke, I was geared up to get a higher rep count on my second set. Needless to say, that didn't happen, but the laughs did. Reps went 20,19,18, and then I hit them with a 10-rep X-centric set followed by 9 reps of X-celeration. The pain and pump was so off the charts that I didn't know if I should laugh or cry, so I continued with the laughing... While curled into the fetal position. LOL! Stiff-legged deadlifts were a bit better, but not by much due to my weight choices. Felt pretty darn good, though. Quad and ham pump was actually very significant, particularly my quads. That said, I didn't quite get the tension times I was hoping for, so I taked on some lunges at the end to get some more work for quads and hams. That was another LOL-fest as I tried to maintain balance with rubber legs. Good times. I split calves up into two exercises, but still treated it like one Super-TORQ round as far as rest periods. Just stood up for a fun test, and my legs are still shaking. Who knew Sissy squats could completely obliterate your quads on their own. True test will be getting out of bed tomorrow.

MONDAY, SEP. 29, '14: CHEST, BACK, ABS (SUPER-TORQ)

That was new, or at least I think it was. LOL! I don't remember if I've used Super-TORQ on stretch exercises, at least not for chest and back. This was definitely the first time using Speed-Shift along with that, but I don't think I have to worry about forgetting this one for a long time. 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 TORQ and Super-TORQ sets: http://www.X-Workouts.com



Summary: Incredibly deep burn today. DB flyes felt great, and my entire chest was searing. Pullovers were interesting with Speed-Shift Super-TORQ. Lats and chest both seemed to get a good pump from those, and shoulders were burning all the way throughout every set. I have a good bad feeling (LOL) that I'm going to be sore tomorrow.

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THURSDAY, SEP. 25, '14: BACK, CHEST, ABS (TORQ, X-CELERATION)

I guess I was busier than I thought yesterday, because I just now realized that I never posted my training blog. Oops! It was actually quite good, too, but nothing out of the ordinary as far as techniques go. Today I switched the order around, and went with Speed-Shift TORQ since it was all Super-TORQ on Monday...




(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: Felt great to start with back, and I always seem to forget just what a difference it makes. Great variety, and unique feel for both back and chest. Great workout, and squeezing so much work into this amount of time is incredibly efficient in many ways, including the ole density-for-immensity.

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TUESDAY, SEP. 23, '14: LEGS (4X, SUPER-TORQ)

The first full day of fall, so I decided to try something crazy-ish. Not sure I'll do this again, but it sure was efficient from a time-saving perspective. Great for conditioning, too, and I'd have no guilt about not doing cardio...



(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: I had no intention of doing supersets with quads and hams, but that's what happened. I finished up my first set of squats and had a burst of motivation, so I jumped right into hamstring work. Wow! Talk about heavy breathing, but the lower body pump was immense. The rep count was high for each set, too, at 20, so it was extra lung-burning action, but oh-so good. I didn't even look at what time I started, but it sure seemed to go by quick, despite each of those 3x20 supersets seeming to take an eternity. As much as it burned, I have an odd feeling I'll probably do it again. LOL!

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MONDAY, SEP. 22, '14: CHEST, BACK, ABS (SUPER-TORQ, 4X)

Last official summer workout of 2014. I'm not really sure how that came up so quick, but no complaints from here anyway. Tomorrow begins my favorite time of year, and I even spent 4 hours prepping our yard for the season. Good news is that means the yard work will done soon--at least for the next 6 months. More good news is that fall and winter are usually my best training months, as motivation is usually at its highest...




(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: Typical Monday time crunch, so I decided to celebrate the last day of summer with Speed-Shift Super-TORQ supersets. Zoinks! The chest/back combo-to-grow for Super-TORQ produces a crazy pump. The 20-rep X-centric rounds on set 4 take an eternity, but they push the pump beyond normal limits, so it's well worth the shock and awe attack. Decided to try giant sets for abs, and I'm a fan. Mostly because they just reduce the amount of time spent on planks. LOL!

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THURSDAY, SEP. 18, '14: CHEST, BACK, ABS (SUPER-TORQ, X-CELERATION)

Speed-Shift Super-TORQ was the main name of the game today. Pump was out of this world, and it felt good to feel some deep pain to gain. No body part supersets this time, though...




(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 workout, and as great as Super-TORQ is on its own, I can't help but feel like I need more than a single exercise per body part, so I added X-celeration sets of dips for chest and shrugs for back. Abs felt pretty fried from the crunches, but I taked on a couple sets of planks for good measure. The Super-TORQ crunches took their toll, though, as my time went from 90 seconds down to 60 on both sets.

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WEDNESDAY, SEP. 17, '14: DELTS, ARMS (TORQ, 4X)

Can't say I was in the mood for the giant sets today, so I'll save that for my Saturday workout this week. Aside from forearms,I didn't even do any supersets, as I wanted to have a bit more focus on each muscle group...




(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 a big fan of variety, and today just didnt' feel like a day to be rushing between exercises for supersets, so it was "standard" Speed-Shift TORQ, 4X, and X-celeration. I was lovin' every minute of it, and still feeling the pump a couple of hours later.

» View Full BodyBlog Post

TUESDAY, SEP. 16, '14: LEGS (TORQ, 4X, SUPER-TORQ)

Short on time today, so I wanted to keep the thinking down to a minimum. LOL! It was pretty much a carbon copy of Friday's leg workout, only much later in the morning than anticipated...




(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: It was a good workout despite the fact that I had to rush it a bit. Actually, it maybe have been good because of that, as the rest periods were minimal. My lungs weren't happy, but my legs were, and that was the goal.

» View Full BodyBlog Post

MONDAY, SEP. 15, '14: CHEST, BACK, ABS (TORQ, 4X)

Looks like I'm just going to have to accept the fact that Monday workouts are going to be later than I want, so I should plan an extra meal in the morning. Oh well, I'm sure there's some sort of hormonal benefit to training on a completely empty stomach, but it sure isn't enjoyable. Odd, however, that it didn't have a negative effect on the workout...




(Go to http://www.X-Rep.com/blog.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 pump was impressive, but then I flashed back to my weekend eating. It suddently made sense. LOL! If there's a good thing about training while starving, it's that you take the shortest rests possible so that you can finish and eat. I concentrated on more upper-pec work for chest, and tried to isolate lats a bit more for back work. Time was tight, so abs will get done on their own later this afternoon, but I left it listed above, as I'll just do a carbon copy of my last ab workout. I actually doubt late Monday workouts will be a problem any more since the weather is cooling down, and I'll be moving the dog-walking portion of my day to the afternoon. I might like training when it's cold, but I'm not a fan of walking around outside in the wee hours of winter mornings. Starting now will buy me more time, and it will let our dog get used to the change. 

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THURSDAY, SEP. 11, '14: CHEST, BACK, ABS (SUPER-TORQ)

Here we go again... Not sure why, but Thursday workouts seem to be running late every week now. This one was especially late, and that meant I was way hungry. Not a good feeling, and not doing myself any favors, but it is what it is. I went with all Super-TORQ as a means to keep the workout as efficient as possible, and once again the pump was better than it probalby should've been. Can't really complain, as I was expecting a bad one, but it turned out pretty darn 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: Needing to make it a short workout from a time perspective may be a good thing, aside from the hunger, of course. Seeing as this is always my second chest and back workout of the week, and I'm not getting any younger, a change in technique, volume, and/or time under tension is probably helping me out a bit. It would be working against me from a mental standpoint if the pumps from Super TORQ weren't so outrageous, but I never feel like I've sold myself short on a workout with this method, and I'd likely have had the same workout regardless of time constraints.

» View Full BodyBlog Post

WEDNESDAY, SEP. 10, '14: DELTS, ARMS (TORQ, 4X)

I liked Saturday's delts and arms workout so much that I duplicated it today, but added more work. I wasn't in a rush, but really liked the giant sets I did last time, so I trained delts, tris, and bis all together. Crazy pump, and my lungs got a serious workout, too...



(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: As you can see, I did giant sets today, and it was fantastic. Tough, but worth it. I tried for as little rest as possbile between body part exercises (just enough time to change weight), and I stuck with 40 seconds between the 3-set combos. Wow! Pump was insane, and so was the lung burn. LOL! It was super efficient from a time perspective, and my whole upper body felt thicker. Good stuff!

» View Full BodyBlog Post

TUESDAY, SEP. 9, '14: LEGS (TORQ, 4X)

When you don't have a ton of weight in your gym, high reps are the ticket, and legs seem to be soaking up the Speed-Shift variety of TORQ better than some of the other versions I've used. My spine seems pretty happy about that, too. 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: It's funny that outside influences can have such an effect on workouts, but knowing that today is (hopefully) the last hot day of the year had me motivated as I was looking forward to being able to get some fresh air in the gym for a change. Workout was great and the burn was deep on everything. Even got some good comic relief as my son decided to join me and attempt deadlifts. Good form and a warrior's yell as he was doing it. Since he tends to mirror a lot of what I do, I take his scream to mean that I might make too much noise. LOL!

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THURSDAY, SEP. 4, '14: BACK, CHEST, ABS (SUPER-TORQ, 4X)

Great start to the day. Mind you, I was behind schedule for training, so the workout was late, and I had to train hungry again. Not happy about that, but the pump was outrageous, and I was amped with some news I had been waiting to receive. That meant the workout was going to be great no matter what...




(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: I gave Speed Shift TORQ a break today, but just for the variety. As mentioned above, time was a bit crunched today, and my chest and back were still a bit sore from Monday's blasting. I opted for standard Super-TORQ, which actually felt like more than enough, and it produced a rather impressive pump. I forgot how much lung capacity was needed for the super sets, and I somehow managed to forget just how much of a skin-stretching pump came from it. Fan-freaking-tastic! I did actually use Speed Shift Super-TORQ on ab, but only because low reps on the Full-range crunches seems to feel pretty pointless. Great workout!

» View Full BodyBlog Post

WEDNESDAY, SEP. 3, '14: DELTS, ARMS (TORQ, 4X)

I don't know about hump day, but it was definitely pump day. Delts and arms felt incredibly full today. I put in a bit of extra work for shoulders again, simply because that's always been a problem area for me from a width perspective. Seems to become more of an issue as my age creeps up, too. One way to fight it—train harder. 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: Happy Pump Day to me! Delts seem to like to get a little extra work, so I ended with 3 sets of DP 4X on presses. Doing them at the very end means the weight doesn't get too heavy, which means the shoulder joints stay happy. Increased the reps on the stretch and contracted exercises for delts, bis, and tris as a way to keep a bit more tension time, and to extend the muscle-pumping burn a bit longer. Great stuff!

» View Full BodyBlog Post

TUESDAY, SEP. 2, '14: LEGS (TORQ, 4X)

I had been craving a good leg workout for a few days for some reason, and I got it today. It probably helped that got back to my normal training time, or at least much closer to it than recent workouts. That meant that I was fully fueled for a great 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 TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: Once again, Speed-Shift TORQ on squats really blasted my quads. I also realized that with big muscle groups like quads (and back) that I can increase the weight from one set to the next and still get within my rep ranges. I threw in the DXO method (double hitch at the bottom of each rep) for Sissies and that had my quads fully engorged in a way I haven't felt in a while. Good stuff! Hamstrings felt really full, too, and I increased the workload for calves. They seem to have adapted to Super TORQ, so I went badk to full POF treatment by doing one-leg calf raises and seated calf raises at the end. Feeling great now, but I know that walking will be an issue tomorrow. LOL! The most interesting thing today was that everything felt full, not just my legs. Not sure if it was training closer to my regular time, or if it was just the higher level of focus I was feeling. Regardless, I'll take it. Great one today.

» View Full BodyBlog Post


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