X-Rep.com’s BodyBlog

It’s the last day of March, so summer is on the horizon. Time to kick up the intensity and ratched down the carbs and junk food (more on that in the Diet update below). Today it was the 10×10 method on compound moves, except for forearms…

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We’re back to using the 10×10 method on the big exercise on most bodyparts this week. We couldn’t decide which one to go with on chest, so we went with the obvious–bench presses. The ache and pump were enormous…

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We decided to try a different contracted-position exercise for delts in 10×10 fashion, and it provided an interesting new burn. For arms it was the same 10×10 blast, but with the addition of one set of one finishing exercise for tri’s…

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We debated whether to use Leg presses or Old-style hack squats as our primary heavy quad exercise today. We got such a good burn with the Hacks doing the exercise 10×10 style that we decided to give it a go with heavier weight. Result: Unbelievable pump, burn and growth ache (why haven’t we ever tried these before?! No spine compression or knee torque!)…

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

It’s 10×10 on the isolation exercises that finish each bodypart, so today we used it on Rope rows for lats and Bent-arm bent-over laterals for midback–but we used 8 sets instead of 10 due to crossover…

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This week it’s back to 10×10 on the ending isolation exercise. That produces a big, skin-stretching pump and fierce burn (calf work brings tears to our eyes)…

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

This week we’ve been using the 10×10 method on a big midrange exercise and a stretch exercise for most bodyparts as a Shock tactic. Because of the indirect work at the beginning of the week for arms during back and chest work, however, we decided to keep today’s direct attack to one exercise for 10×10 (or 8×10 in the case of triceps). Delts got the full treatment…

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

There is overlap on lat and midback work, so we adjusted 10×10 to 8×8 on some exercises. Remember, we are using the 10×10 method on a big midrange move as well as a stretch-position exercise for each muscle group during this Shock week (and we’re feeling it, big time!)…

(Go to our X Blog for the full training and diet details.)Lats: Chins (8×8); DB pullovers (8×8)

We decided it was time for a Shock week, but not with the usualy drop sets, supersets, etc. We decided to use the 10×10 method, but on two exercises for each bodypart–the big midrange move and the stretch-position exercise. That should produce some interesting muscle adaptation…

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

The last time we stepped on a scale was about a month ago, when we were adjusting to the 10×10 experiment. It’s Friday the 13th, so what the heck; we both weighed ourselves–and we’ve both gained eight pounds! Not any fatter, as our belts have stayed at the same notch and abs are still visible. The 10×10 appears to be just what the mass doctor ordered…

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