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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.

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.

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TUESDAY, OCT. 21, '14: DELTS, ARMS (PS 4X)

A little bit of a shakeup today, as I'm swapping training days around a bit. This would normally be a leg day, but I'm moving that to tomorrow for some midweek madness, which means Saturday mornings will also be a second leg day, and Fridays will now be the second delts/arms workout. I might have picked a rough day to make that change, because my chest and back are really sore from yesterday, but the bloodflow seemed to have actually helped a bit...




(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: No real reason for it other than wanting to train delts today, so the order of my workouts is now officially changed. LOL! I didn't actually realize how sore I was from yesterday until my warmups on the DB uprights. Chest pain is deep! It made for more warming up than I had planned, but the workout was great. Loving the varied rep tempos throughout every exercise. It definitely keeps things interesting, and feel is unique on every set of every exercise. I love it!

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MONDAY, OCT. 20, '14: CHEST, BACK, ABS (PS 3X)

Gotta love a productive weekend. Not only did I manage to get the "enjoyable" job of winter-prep done on the yard, but there was tons of family fun, too. Best time of the year! I woke up feeling so great that I had to carry it all over to a Monday Mayhem 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: Still love the SS Super-TORQ, but I've also been really liking the PS 4X approach, and I've been feeling the need to get some full-range POF back in the mix, plus some slightly heavier weights to keep my mind appeased. I went to a 3-set version of PS 4X, and I did it on all three POF exercises for each body part. X-cellent!!! Pump was off the charts, and I was able to use more weight because of the reduced number of sets. Each set started with an X-centric set (6-second negative), second set was a regular set (3-second negative), and then I ended each exercise with X-cel (1.5-sec neg/pos). The variety kept the motivation high, and the massive pump certainly didn't hurt. This will be the technique of the week for now.

» View Full BodyBlog Post

THURSDAY, OCT. 16, '14: CHEST, BACK (PS 4X)

Time was incredibly limited today, so it was all about the PS 4X supersets. Still breathing hard, but happy that I managed to get a pretty incredibly workout from such a short amount of time spent in the gym. Being the second chest and back workout of the week, I wasn't too worried about selling myself short, and there was still some soreness from Monday's workout 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: As impressed as I was that there was still soreness from Monday's workout, I was even more impressed with how complete of a workout today's limited time in gym was. Not just my lungs (LOL!), but chest and back felt pumped from top to bottom. The Chest-supported DB rows certainly help on the back work, though, as fatigue would have my form suffering a bit otherwise, and they allow for a higher level of concentration where it counts: on the target muscles rather than posture. Great one!

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WEDNESDAY, OCT. 15, '14: DELTS, ARMS (PS 4X)

So sore! My quads, hams, and calves are in serious pain. Good pain, of course, but pain nonetheless. Pretty incredible when I realize it was just two exercises per body part, but the reps and tention times were considerable. Followed yesterday's protocol today, so here's hoping I can't even pick up my toothbrush tomorrow. 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: I went with the same breakdown as yesterday for the most part. PS 4X on all exercises, but it was 5 sets for the opener for each body part with a high-rep, regular-speed set to start things off. Then 3 sets for the contracted move finisher, but I did Xcen, regular, and Xcel rather than the two sets of Xcen. Nice variety and a good pump all around.

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TUESDAY, OCT. 14, '14: LEGS (PS 4X, SUPER-TORQ)

What can I say? Yesterday's newsletter got me motivated to switch things up a bit. I still wanted to to do 5 sets on the opening stretch exercise for each body part, so I slightly modified the PS 4X to incorporate a "warm up" set...



(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: PS 4X had me amped up this morning, so I was really looking forward to the workout. I didn't want to miss out on the 5 sets of pain, though (LOL), so I added a set to the prime stretch movers today. Plus, I didn't necessarily want to start with X-centric sets, so I did a 20-rep set to start. That was a great way to get some massive blood flow right off the bat, and it seemed to make the Xcen sets feel even more productive. Then I did a modified 3X version of PS 4X for the second exercise of each body part. Wanted a bit more work load, and that seemed to really do the trick. It was two sets of Xcen followed by one set of Xcel. Unreal feel! All was basically the same layout for calves, but I'm liking the ultra high reps on Donkey calf raises, so those were sort of a hybrid Super-TORQ/PS 4X. As expected, the walk up to the kitchen was a bit of a challenge, and the walk up to the office after that was even tougher. I think I'll be requesting my next meal to be delivered to my office by my wife. I don't need the insurance claim of falling down my own stairs. LOL!

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JONATHAN--MONDAY, OCT. 13, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)

Another great family weekend. Plus, Sunday was an annual car show I love going to, so it was good times all over the place, but definitely fall weather. Cool, crisp, and damp which means muddy kids 'n dogs, but it also means the motivation is climbing...



(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: Decided to try the SS S-TORQ on Incline flyes, so I should have a new level of soreness tomorrow... Again. LOL! Also added in some a 3X X-cel round of Dips to finish things off. Chest pump was off the chart, and I'm sure it had nothing to do with the pumpkin ice cream last night. Followed up the Pullovers with X-Cel Bent-arm bent-over laterals for some midback work, and then closed it out with the same deal on DB shrugs. Back and chest felt really full today. Really liking the efficiency of the giant sets on ab work, too, so I stuck with that from the last workout. Makes me feel a little more balanced from the pumpkin-induced pump, too. LOL!

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FRIDAY, OCT. 10, '14: BACK, CHEST, ABS (SS SUPER-TORQ)

It's one of those weeks. Nothing bad, but just seeming like 24 hours in a day isn't quite enough. Rationalizing yesterday as a "recovery" day, but wanted to train without enough time to make it happen.. It actually did feel good to have a midweek charge-up, 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: I was still sore yesterday, so the unplanned rest day may have been a good thing. Time is crunched today, too, but I had no intention of missing a workout, so it was Speed-Shift Super-TORQ supersets. Good times! I used a parallel approach to Incline presses, and that allowed for a flye-like press with a good stretch at the bottom and a decent contraction up top. First few supersets had me a bit winded, but that's a good thing. "Free" cardio work. LOL! 

» View Full BodyBlog Post

WEDNESDAY, OCT. 8, '14: DELTS, ARMS (SS SUPER-TORQ)

Just like last Wednesday, I woke up with fairly sore quads, which means that will just increase as the day goes on. Hams were just as sore, too, but glutes also took a good hit from the One-leg split squats. Seemed like the perfect recipe to continue with today, but with some minor variation...




(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 decided to use DB upright rows today, as the incline one-arm laterals were good, but the uprights just seem to give me a better overall delt hit. Also decided to kick up some metabolic mayhem (and save some time) but supersetting tris and bis. It's like arm cardio with a huge pump. LOL! Great workout and shockingly quick, too.

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TUESDAY, OCT. 7, '14: LEGS (SUPER-TORQ, DP 4X)

It took more than four full days for my leg soreness to subside from last Tuesday's painfest. That meant it was a winner and back on the menu for today. LOL! The quad pump from so many sets of Sissy squats is so wild that it's a bit addicting...



(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 as painful as I remembered, but the pump was just as skin-stretching, too, so it was well worth it. Reps weren't exactly in the Super-TORQ range, but the feel was, and the time under tension wasn't that far off, as all sets were done with a good amount of control because of the nature of Sissies and Stiff-legged deadlifts. Neither is ideal for throwing weight around, so all reps/sets were done with caution. I brought back the old One-leg split squats for the quad/ham finisher. Serious blood flow through glutes, hams, and quads. Serious leg shakes during calf work because of that. LOL! Dropped to body weight for the X-cel set on Donkey calf raises, and got a ton of reps, and you could almost smell the burning muscle tissue. Or maybe that was the dog. Ha!

» View Full BodyBlog Post

MONDAY, OCT. 6, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)

Great weekend with the family as my wife and I celebrated our wedding anniversary. Plenty of quality calories throughout the day yesterday, too, so the pump was a big one today...




(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 Monday was so great that I basically duplicated everything. I did use a bit more weight, however, and that took a toll on the Speed-Shift sets, but nothing excessive. I changed DB shrugs to 4X since the ultra high reps don't always feel as beneficial there. Also trained abs with giant sets of 3X. They were toast!

» View Full BodyBlog Post


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