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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.

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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THURSDAY, JUL. 31, '14: CHEST, BACK, ABS (SUPER TORQ)

It was Super TORQ Thursday, so I knew I'd get a quick and efficient workout, but I was also fully prepared for the deep burn on every single set. All worth it for the intense pump, though, and as luck would have it, I needed a quick workout today because of work projects anyway...




(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: Really liking the alternate split I'm doing with TORQ and 4X early in the week, and then Super TORQ on the second training day for each bodypart later in the week. Seems like a great balance, and it helps keep the enthusiasm up for every workout. Hard to believe it's the last day of July already. Time to squeeze in as much summer fun in the sun as we can over this next few weeks.

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TUESDAY, JUL. 29, '14: LEGS (4X / SUPER TORQ)

Finally able to do a full leg workout. There was a good deal of foot pain when I was done, but it was worth it. Plus, with my son and dog in the room, there was a nice dose of adrenaline kicking up once in a while when the puppy would creep under my legs during squats. No animals were harmed in the making of this training blog...




(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 been looking forward to this workout since yesterday afternoon, despite my messed up toe getting stepped on by both my son and our dog. It's been a rough recovery with a 4-month old puppy and a 4-year old son, but I'm forced to run and jump regardless of my pain, so it's forcing me to heal quickly, or at least ignore the fire in my foot as much as possible. LOL! I really like the One-leg split squats. I don't care for single-limb movements, but they are so focused that it's hard not to like them. Not so fun when dogs go walking under you, but a lock of the gym door helps cure that issue. It felt great to have a real leg workout for the first time in weeks. Much needed, and I forgot how hard it is to walk up stairs at the end of a good leg day. This reminded me!

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MONDAY, JUL. 28, '14: CHEST, BACK, ABS (TORQ + 4X)

I've been doing supersets for several weeks now, so I thought I'd give that a break today. Glad I did! While I love the extra metabolic motivation of super sets, there was something nice about being able to focus on each specific 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 TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Good stuff! Training chest and back without the supersets was a nice change, and made for some great focus. Chest pumped up really well, and did the flyes with a squeeze up top, so they worked for both stretch and contraction. Back felt even better. I wasn't winded from the chest work, so focus was higher and I was able to feel every rep a bit more. Great workout all around.

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THURSDAY, JUL. 24, '14: BACK, CHEST, ABS (SUPER TORQ)

Chest and back were both slightly sore from Monday, which is odd. Makes me realize there are benefits to rotating between single-exercise Super TORQ and full-range POF with TORQ and 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: Just what the doctor ordered... Severe muscle burn and a skin-stretching pump. So good! The efficiency of effort is a huge plus to Super TORQ days, too. Workouts don't take much time according to the clock, but it feels like you've spent half the day shoving as much blood as can be handled into the target muscle groups. Good times.

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WEDNESDAY, JUL. 23, '14: DELTS, ARMS (TORQ / 4X)

Chest got surprisingly sore from Monday's full-range assault, so I'm thinking the same will happen from today's delts and arms blast. I'm starting to think the mix of POF with TORQ and 4X on one day with Super TORQ the next time you hit a body part might be the perfect combo to grow. At least for now...




(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 full-range POF work on delts felt great, but I always feel like they need a bit more, so I added some front raises to the end. Those felt great! Could be that I simply haven't done them in ages, but the feel was unreal. Arms were on swole patrol with the low-rest and multi-angle hits. We'll see if I get as sore from this workout as I did from the last chest and back workout, but I'm mostly just hoping chest is pain-free by tomorrow morning for some muscle-scorching Super TORQ.

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TUESDAY, JUL. 22, '14: LEGS (4X / SUPER TORQ)

Well, that workout sucked a little more than I anticipated. My mind was amped and I was ready to roll with some leg-blasting sets, and I was willing to get to the point of needing to crawl up the stairs when finished. Alas, my mind and body don't always agree, and my broken toe might not be quite as healed as I like to believe after just one week. Go figure...



(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: With my feet flat on the ground, things aren't actually so bad, but Sissy squats were out of the question, although I did try. I just did a single exercise each for quads and hams, as it seemed like a good balance of workload. 6X was the name of the game today, and while it felt good enough, I'm really wishing I had used Super TORQ instead. Twelve reps, regardless of the amount of weight, seemed to be all my foot could handle, though. Suprisingly, I was actually able to do calves today, so I went with Super TORQ there, but couldn't add the weight I wanted to. That's why you'll see 50-40-30-30-30 listed for reps. Felt great! Hoping to at least get into the really high rep counts for Friday's leg day, as two full weeks without serious leg stimulation will really bother me.


Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.


Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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