X-Rep.com’s BodyBlog

Thanksgiving and Steve’s unexpected jury duty, which took him out on Tuesday and Wednesday, has made this week’s training erratic. Steve is forced to miss quads and hams completely; Jonathan trained those on Tuesday. Today we combined  upper-body workouts, doing back and forearms along with delts, tri’s and bi’s. We condensed the workout by doing one rest/pause set for most exercises–which means our usualy heavy weight for 4-6 reps, rest for 15 seconds, then hit it again with the same weight, doing 3-4 reps…



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This week has thrown some curve balls at our training schedule. The Thanksgiving holiday weekend was already going to have us training three days only, or coming in on Friday. To top that off Steve is being unexpectedly forced to miss a few days and the shortened holiday schedule has also condensed five days of work into three, so it’s going to be a week of adaption, which isn’t necesarily a bad thing. With Steve out today, Jonathan opted to change things up and train legs since he’ll probably have to miss training tomorrow because of work and will just combine upper body days with Steve on Friday.



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We were read for some Power work after so many weeks of Rep Range and Shock. Heavy weights for 4-6 reps on the big midrange and stretch exercises followed by 15-20 reps on the contracted-position continuous-tension moves really gets the job done–fiber damage plus tension/pump…



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We weren’t looking forward to supersetting leg exercises, but once we got rolling and the pump started growing, we had a great workout—and quicker than usual too…



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We were psyched for the burn today. Using supersets for back and forearms creates a lot of lactic acid, but what a pump. Plus, lactic acid means more growth hormone release, which is a potent fat burner to help us stay lean…



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It’s been more than a month since we did Shock supersets, so we knew we’d get a big pump today and have to grit our teeth through the burn. We weren’t disappointed; plus we added in some fiber-damaging slow-negative-accentuated sets to really jack up the growth stimulation…



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It’s mid-November, and we still feel pretty lean, a new milestone for us. We didn’t go off the charts with our eating after our photo shoot, and we’ve kept junk food binges under control. One key to our remaining muscular detail and vascularity may be an increase in protein; more on that in the Diet update below…



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The burn was intense today, with a deep postworkout ache. Rep Range week hits all of the fiber types for an excellent anabolic uptick. That’s especially true for quads and hams, which benefit from the low reps on midrange work, slower negatives on stretch work and higher reps on contracted-position exercises…



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Varying the rep ranges in one workout does good things for our backs. We can really feel the lats and midback working, and the lat pump was especially immense today and the forearm vascularity was streaking…



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We had some great workouts last week, so we’ve decided to do another Rep Range week to keep the momentum rolling (and postpone the pain of supersets till next Monday—Shock)…



(Go to our X Blog page for the full training details.)