You read that right! Legs on a Thursday. If you've been following closely, you'll not only realize I've had leg day at the beginning of the week only for almost two years now, but I've also been hitting them only once pwer week, right along with all other muscle groups. That's been great for recovery, but I've decided to X-periment on myself a bit. In years past I seemed to get in my best shape with a 3-day split training 5 days per week (and sometimes more). At 40 years old now, I want to see if that mix can still work for me, though I'll also watch the overall volume and keep a close eye out for any signs of backsliding...

(Go to our http://www.X-Rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: I've mentioned that I want to drop the Thursday rest day for a while now, but if there's one thing I am, it's a creature of habit. I came to realize that the old training split was great, and probably one of my favorites to date, but in order to shake things up I had to go a bit further than to just remove a rest day. Thus a new split begins. I'm now on a 3-day split and training 5 days per week, so Monday and Tuesday workouts will get repeated on Thursday and Friday. Whatever gets trained on Wednesday will be once that week, so there's a nice built-in rotation of recovery. Having trained legs on Monday I decided to stick with the TORQ layout, but with 4 sets on big exercises and increased weight on the last three sets. I wanted the time under tension, but also wanted to hit the myofibrils a bit more. Mostly I was just wanting the potential metabolic uptick associated with heavy leg work. I also decided to alternate quads and hams rather than doing them separately, so to speak. Also went with single limb movements for extensions and leg curls, so I did them in alternate fashion with zero rest between each leg. Nice change and a healthy dose of increased blood flow. Note that I used X Fade rather than standard X Reps at the end of a few exercises. That's doing end-of-set X Reps near the contracted position and then "fading" off into X Reps near the midpoint or near the stretch position of a given exercise. This helps to increase tension time, occlusion and extends the deep muscle burn associated with GH release.

I woke up this morning wanting change, so that's what happened. Still utilizing the same techniques, but changing up the training split in order to get more work in within any given week. I'm a big proponent of rest and recovery, but I feel I'm getting a bit too much, so this is an effort to fix that without going overboard...

(Go to our http://www.X-Rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Great change to gain! Delts, an area where I need more work anyway, seemed to respond very well to this split. Note that I went down in exercise volume for each bodypart, but that's because there is some crossover and because some muscle groups will be hit more than once per week now. This will ensure that I keep my much needed recovery time, but will also allow for more total work within a week. I also went all-TORQ on everything in order to get as much muscle fiber activation as possible. BIceps were hammered from the back work and DB uprights, but they still felt great. I did skip forearm work for now for that same reason, but will add it back in at a later date.

Seems we lucked out with the severe weather again. Yesterday I joked about it a little bit, but not today. It was almost eery just how nice of a day we had when there was massive destruction just a few hours away from us. Thoughts are with all of those in Oklahoma...

(Go to our http://www.X-Rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Great workout! I reduced the overall volume on chest work because my midback pain is coming back, and it only seems to happen when I concentrate on a lot of chest work. Brought back the Super TORQ sequence, however, to make sure I'm still getting abundant time under tension and it didn't fell like anything was lacking. Triceps felt fantastic! I ended with pushdowns and concentrated on the contraction, but also switched the grip around for the final drop set. That made things really interesting... In a painful but good way.

For anyone who was worried about us, we're still alive with nothing more than some tree limb damage from yesterday's tornado watch. We had some "nice" 70-ish MPH gusts, but it mostly just added up to a spectacular lightning show. Just the kind of storm I like. Plus, it didn't hamper the Monday morning workout, so that's a major bonus...

(Go to our http://www.X-Rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: A fantastic weekend of visiting family ending with a big storm that tore up various patches of the Midwest led to an oddly calm and nice start to the week this morning. It's amazing how much better you can sleep when you know you're no longer in a tornado watch. Woke up full charged this morning and ready to take on a gruelingly good workout. It was tough to drive home with legs that felt like rubber bands afterwards, but well worth it for the lower body blast and associated metabolic boost.

Trained today because we have family coming into town for the weekend and the schedule might be tight. DIdn't want any chance of missing my delt day. Great workout and looking forward to a fantasic weekend, as long as the thunderstorms stay at bay...

(Go to our http://www.x-workouts.com/#anchor_upd for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: It was a quick but incredibly thorough workout. Delts felt really full, but I cut back to 3 sets for traps because they were a bit sore from yesterday. I hadn't done Leg press calf raises in a while, which made them extremely effective. Leaving the gym with your two weakest muscle groups feeling exhausted and full is a great lead-in for the weekend.

I'm going to have to send http://www.labrada.com/store/merchant.mvc?Screen=SFNT&Store_Code=&AFFIL=91y99wG5http://www.labrada.com/store/merchant.mvc?Screen=SFNT&Store_Code=&AFFIL=91y99wG5 a thank you note. Workouts have been much more focused since I started using his new pre-workout powder. I'm sure the 70-degree mornings haven't hurt, but the combination has helped keep the intensity nice and high. Finally getting some much-needed sun exposure has to add to it all, too...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: While I have cut down on the ful-lblown http://www.x-workouts.com/#anchor_upd sets, I've also added in some exercises to increase the work load. It is spring after all. I'm a huge fan of the associated pump on the mega-high reps, but a bit of variety goes a very long way to prevent burnout. I am decreasing rest times again, so that they fall into the 30-45 second range when doing either http://www.x-workouts.com/#anchor_4x or http://www.x-workouts.com/#anchor_4x sets, however. Progress is moving along well and tightening up the nutrition will help to speed up the process substantially.

Cool weather is officially over for the next 6 months, so the long pants have been stuffed away and the same thing needs to happen with the rest of the "winter layer." As much as I love training hard when it's cold out, there's something to be said for sweating and seeing some vascularity...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Still utilizing http://www.x-workouts.com/#anchor_upd on certain exercises, but also using our standard http://www.x-workouts.com/#anchor_4x method quite a bit. Both feel incredible, but sometimes I prefer a bit heavier weights while other times I like the ridiculous pump and burn of the extreme reps. Even the "heavy" weights are still something with which I can get 30 reps, so TUT is pretty significant across the board. Everything felt fantastic today and the http://www.labrada.com/store/merchant.mvc?Screen=SFNT&Store_Code=&AFFIL=91y99wG5http://www.labrada.com/store/merchant.mvc?Screen=SFNT&Store_Code=&AFFIL=91y99wG5 seems to be helping with the intensity quite a bit. Makes me rush to get to the gym, too, as I don't need to be sitting around with that sort of energy.

Leg day... So bad that it's good. It's really about the only time in my life where feeling sick and as if I'm about to pass out is usually a good thing. Well, maybe not "good," but at least it's not necessarily bad...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->TORQ technique from http://www.x-workouts.com/#anchor_4x and Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: After Friday's incredible workout I was already amped up for today's leg day. Sure enough, the new Labrada http://www.labrada.com/store/merchant.mvc?Screen=SFNT&Store_Code=&AFFIL=91y99wG5http://www.labrada.com/store/merchant.mvc?Screen=SFNT&Store_Code=&AFFIL=91y99wG5 I started taking did the trick again today. I pretty much always start the day with a bit of coffee, but last Friday and today I decided to try the first pre-workout supplement I've experimented with in about a year. Very nice change and very nice charge! I have no doubt that the beta alanine did its trick to help drive out some extra reps, but focus was on point... even compared to just caffeine (coffee) alone. Plus, I just like the fact that it happens to have BCAAs and L-Glutamine in it to hopefully jump-start my recovery. Mind you, nothing would've helped with my attempt at bringing back Sissy squats. Quads got SO hammered that I managed to prove easily why they're called "Sissies." I got three reps before completely failing and then laughing at myself as I struggled to get up. Proof that the TORQ sets on Hacks were pretty thorough.

Holy awesome workout! Focusing on delt development a bit, I added some exercises ot the shoulder work, and decided my calves need a bit more work as well, as they seem to have stalled on showing much improvement...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: I really like starting delts with the DB presses. Helps that I'm using http://www.x-workouts.com/#anchor_4x in order to get good time under tension and keeping the rep numbers high. Too heavy on presses for shoulders and I simply don't feel them. Opted to do seated laterals, which I haven't done in a while and ended with One-arm cable laterals, with the last set as http://www.x-rep.com/xshop.htm#anchor_beyond. Not bloody bad! Calves have never been my strong point either, so I decided to add some more work today. Intensity, and specifically focus, was extremely high. Likely because it was the first time I've used any sort of preworkout supplement in about a year. More news to follow on that once I confirm the benefits after a few more workouts.

Wide Wednesday back attack! A gorgeous afternoon yesterday got me to realize that I'm not exactly where I want to be from a condition standpoint, so motivation to kick up the intensity was high...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Got to the gym with a laser focus on intensity and a prepared to walk through hell to get to the end result I wanted. Then got a big back twinge on the fourth rep of my last set on cable rows. 10 years ago I would've ignored it and done a few more reps... and then been immobile for the rest of the week. I stopped immediately, however, and moved on with the rest of my workout at full intenstiy with nary a hint of pain. My aged wisdom allowed me to reach the goals I had for the workout, so I guess my new definition of walking through hell involves thinking a bit more than in the past. Back felt full and biceps felt thick. I hadn't done barbell curls in a while, and it proved to be good time off, as they felt more biceps-centric than in the past. Great workout all around.

Great workout! Doesn't hurt that genuine spring weather is in the air, I suppose, but everything just felt fantastic today. Chest and triceps still feel full a couple hours after the fact...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Switched some things up again today. Still using http://www.x-workouts.com/#anchor_4x, as I'm a big fan, but varied it up a bit for chest. My upper chest has been looking a bit flat to me, so I started with Inclines for 4 TORQ sets and then went on to 3 of the same on Declines. Finished up with Decline flyes and used http://www.x-rep.com/xshop.htm#anchor_beyond (DXO) on the last set. I'll be complaining about the soreness tomorrow, but the fullness today was well worth it. Went back to DBs for triceps, but getting the weights right for http://www.x-workouts.com/#anchor_upd on those is really tough having not done htem in a while. Felt great, though, and still feeling good as I type this.

Apparently I need to leave for the gym about 10 minutes earlier on Mondays. It used to be that I had free roam of the leg equipment at any time on a Monday morning, but it seems others have caught on to the fact that it's the best day for legs, so the Hack squat machine I like to start with has been occupied for the last few leg workouts. Luckily it's always the same person, so I'm on to his schedule now...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Feeling a slight burnout on the Super TORQ super-high rep counts, so I've backed off slightly and increased the weight, but still keeping the 5-set protocol with the first 3 in the 20-rep range to ensure good time under tension. I'll test this on legs for now, and will likely keep the higher-rep ranges for everything else this week. Felt great overall, and I added in some rest/pause sets which I haven't been doing for legs. Brutal, but brutally good, so no complaints. It also seemed to add to a full-body blood flow increase, as even my upper-body felt a pump. Of course, I also felt like I was going to pass out at the end of each set of Hyperextensions, so maybe it was just a natural high I was feeling. Either way... Felt good.

Shooting to change things up a bit by adding in an extra day of training on Thursdays which is usually a rest day. That will change the rotation so that whatever gets hit on Mondays will get a second round on Fridays. The goal is to start that this week, but we've already packed up all of our winter gear for the season (including snow tires) since it's May already, yet there's a high likelihood of a few inches of snow overnight tonight. We shall see...

Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: I decided to get my shoulders warmed up with a few sets of DB presses. Heavy enough to feel but light enough to get some decent reps and to keep strict form with slow negatives. That seems to be about the only way for me to feel presses in my delts. Worked well and made for a bit more volume for my delts, which I tend to need. I hit gastrocs on leg day, so I made a point to hit soleous today. On fire!

First day of May?! How did this happen? With the sudden realization that the shirtless season is upon us, it's time to really kick it into high gear. Luckily, I don't feel that I need to make any major changes to my training, though I might add an extra day in during the week. Otherwise it's just a matter of tightening up the nutrition plan and possibly adding in some HIIT cardio a couple of times per week...

(Go to our http://www.x-rep.com/xblog.htm for the ful training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: The warm weather urgency in the air certainly helps to spark a little extra intensity and focus. I even hopped on the stationary bike at home yesterday afternoon for a quick dose of HIIT in order to help boost my metabolism a bit. You can see above that my Super TORQ training is evolving into a higher-set version of TORQ since I haven't been shooting for 50 reps on the opener any longer. I knew that would come, but I'm also trying to lessen the rest periods when possible, as well as using drop sets at the end instead of rest/pause. That just helps me keep the tension times holding a bit longer. With the added focus and adding in some interval cardio here and there, I'm looking forward to seeing what results are in store over the next couple of weeks.

That was rough. After being out of town for several days with a lot of mental and physical stress, topped off with less sleep than usual, this one got off to a slow start, but blood flow (and caffiene!) were my friends today...

(Go to our http://www.x-rep.com/xblog.htm for the full training details.)

Note: My current program is based on the Alternate Phase 2 split in http://www.x-workouts.com plus the NEW-->Super TORQ technique from http://www.x-workouts.com/#anchor_updhttp://www.x-workouts.com

Summary: Pretty much a carbon copy of my last leg workout. I simply didn't feel like getting creative. LOL! Felt great once I got going, however, and it always amazes me how much a good workout can clear up your mind, too. Doesn't mean I'm not considering a nap this afternoon, however.