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WEDNESDAY, OCT. 1, '14: DELTS, ARMS (SS SUPER-TORQ)

Be careful what you wish for, 'cause you might get it. That's all that I can think of regarding yesterday's leg workout. LOL! Soreness is insane and deep. I really can't remember the last time my quads were sore to the bone like this, and I never would've thought Sissy squats as the prime move could do that. Five sets of high reps can do that, I guess. Needless to say, I wanted to extend the pain game, so today I did the same...



(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: Chest and back are still sore to the touch, so that was enough evidence that the Speed-Shift Super-TORQ sequences on stretch exercises does plenty of damage. I stuck with just one exercise per body part because of that. Delts felt great, though a bit monotonous since it was a one-arm movement. Tris and bis went great, although I had a significant drop in reps for the X-cen sets. I was shooting for 20 as usual, but ended up with 15 for tris and 12 for bis. The last X-cel sets went back up in reps, though. Go figure. Forearms got similar treatement but with 3 sets. All I kept thinking about was how much typing I need to do today. LOL


MONDAY, SEP. 29, '14: CHEST, BACK, ABS (SUPER-TORQ)

That was new, or at least I think it was. LOL! I don't remember if I've used Super-TORQ on stretch exercises, at least not for chest and back. This was definitely the first time using Speed-Shift along with that, but I don't think I have to worry about forgetting this one for a long time. Good stuff...

(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: Incredibly deep burn today. DB flyes felt great, and my entire chest was searing. Pullovers were interesting with Speed-Shift Super-TORQ. Lats and chest both seemed to get a good pump from those, and shoulders were burning all the way throughout every set. I have a good bad feeling (LOL) that I'm going to be sore tomorrow.

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THURSDAY, SEP. 25, '14: BACK, CHEST, ABS (TORQ, X-CELERATION)

I guess I was busier than I thought yesterday, because I just now realized that I never posted my training blog. Oops! It was actually quite good, too, but nothing out of the ordinary as far as techniques go. Today I switched the order around, and went with Speed-Shift TORQ since it was all Super-TORQ on Monday...




(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: Felt great to start with back, and I always seem to forget just what a difference it makes. Great variety, and unique feel for both back and chest. Great workout, and squeezing so much work into this amount of time is incredibly efficient in many ways, including the ole density-for-immensity.

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MONDAY, SEP. 22, '14: CHEST, BACK, ABS (SUPER-TORQ, 4X)

Last official summer workout of 2014. I'm not really sure how that came up so quick, but no complaints from here anyway. Tomorrow begins my favorite time of year, and I even spent 4 hours prepping our yard for the season. Good news is that means the yard work will done soon--at least for the next 6 months. More good news is that fall and winter are usually my best training months, as motivation is usually at its highest...




(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: Typical Monday time crunch, so I decided to celebrate the last day of summer with Speed-Shift Super-TORQ supersets. Zoinks! The chest/back combo-to-grow for Super-TORQ produces a crazy pump. The 20-rep X-centric rounds on set 4 take an eternity, but they push the pump beyond normal limits, so it's well worth the shock and awe attack. Decided to try giant sets for abs, and I'm a fan. Mostly because they just reduce the amount of time spent on planks. LOL!

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THURSDAY, SEP. 18, '14: CHEST, BACK, ABS (SUPER-TORQ, X-CELERATION)

Speed-Shift Super-TORQ was the main name of the game today. Pump was out of this world, and it felt good to feel some deep pain to gain. No body part supersets this time, 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: Great workout, and as great as Super-TORQ is on its own, I can't help but feel like I need more than a single exercise per body part, so I added X-celeration sets of dips for chest and shrugs for back. Abs felt pretty fried from the crunches, but I taked on a couple sets of planks for good measure. The Super-TORQ crunches took their toll, though, as my time went from 90 seconds down to 60 on both sets.

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MONDAY, SEP. 15, '14: CHEST, BACK, ABS (TORQ, 4X)

Looks like I'm just going to have to accept the fact that Monday workouts are going to be later than I want, so I should plan an extra meal in the morning. Oh well, I'm sure there's some sort of hormonal benefit to training on a completely empty stomach, but it sure isn't enjoyable. Odd, however, that it didn't have a negative effect on the workout...




(Go to http://www.X-Rep.com/blog.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: The pump was impressive, but then I flashed back to my weekend eating. It suddently made sense. LOL! If there's a good thing about training while starving, it's that you take the shortest rests possible so that you can finish and eat. I concentrated on more upper-pec work for chest, and tried to isolate lats a bit more for back work. Time was tight, so abs will get done on their own later this afternoon, but I left it listed above, as I'll just do a carbon copy of my last ab workout. I actually doubt late Monday workouts will be a problem any more since the weather is cooling down, and I'll be moving the dog-walking portion of my day to the afternoon. I might like training when it's cold, but I'm not a fan of walking around outside in the wee hours of winter mornings. Starting now will buy me more time, and it will let our dog get used to the change. 

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WEDNESDAY, SEP. 10, '14: DELTS, ARMS (TORQ, 4X)

I liked Saturday's delts and arms workout so much that I duplicated it today, but added more work. I wasn't in a rush, but really liked the giant sets I did last time, so I trained delts, tris, and bis all together. Crazy pump, and my lungs got a serious workout, too...



(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: As you can see, I did giant sets today, and it was fantastic. Tough, but worth it. I tried for as little rest as possbile between body part exercises (just enough time to change weight), and I stuck with 40 seconds between the 3-set combos. Wow! Pump was insane, and so was the lung burn. LOL! It was super efficient from a time perspective, and my whole upper body felt thicker. Good stuff!

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TUESDAY, SEP. 9, '14: LEGS (TORQ, 4X)

When you don't have a ton of weight in your gym, high reps are the ticket, and legs seem to be soaking up the Speed-Shift variety of TORQ better than some of the other versions I've used. My spine seems pretty happy about that, too. 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 TORQ and Super TORQ sets: http://www.X-Workouts.com




Summary: It's funny that outside influences can have such an effect on workouts, but knowing that today is (hopefully) the last hot day of the year had me motivated as I was looking forward to being able to get some fresh air in the gym for a change. Workout was great and the burn was deep on everything. Even got some good comic relief as my son decided to join me and attempt deadlifts. Good form and a warrior's yell as he was doing it. Since he tends to mirror a lot of what I do, I take his scream to mean that I might make too much noise. LOL!

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WEDNESDAY, SEP. 3, '14: DELTS, ARMS (TORQ, 4X)

I don't know about hump day, but it was definitely pump day. Delts and arms felt incredibly full today. I put in a bit of extra work for shoulders again, simply because that's always been a problem area for me from a width perspective. Seems to become more of an issue as my age creeps up, too. One way to fight it—train harder. 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: Happy Pump Day to me! Delts seem to like to get a little extra work, so I ended with 3 sets of DP 4X on presses. Doing them at the very end means the weight doesn't get too heavy, which means the shoulder joints stay happy. Increased the reps on the stretch and contracted exercises for delts, bis, and tris as a way to keep a bit more tension time, and to extend the muscle-pumping burn a bit longer. Great stuff!

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MONDAY, SEP. 1, '14: CHEST, BACK, ABS (TORQ, 4X)

Holiday training always seems a little better for some reason. Sort of like weekend workouts, I guess. No real schedule for the day, so no rush. Hard to believe that last full summer month is done and gone, but that just means the season of turkey 'n taters is basically upon us. 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 TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Speed-Shift TORQ is still in full effect, and no big plans to change that in the near future. Workout was great, but I just need to start getting into the gym as early as I used to. I tend to work a bit longer than I intend in the early ours, and then I get into the gym hungry. Not really great for concentration, energy, or getting a pump. All things considered, I'm still impressed I can walk out feeling as good as I do when it's been 3-4 hours since eating, but will need to adjust in order to maximize the training.


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THURSDAY, AUG. 28, '14: CHEST, BACK, ABS (TORQ, 4X)

You know you have a winning routine when you walk into your gym feeling like hell with a headache, but you walk out feeling great in spite of the nastiness that almost made you go back to bed...




(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 night was an unintentional late one, and I woke up with a bit of a headache, which I'm assuming is just because of the big weather changes we're having as summer starts to wind down. Regardless, I didn't feel great, and was "this close" to taking a rest day, but I also know that the only way I can think clearly all day is when I work out, so gym time it was. Turned out to be a great one, and the headache was only horrible right at the end of every set, so I survived. LOL

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MONDAY, AUG. 25, '14: CHEST, BACK, ABS (SUPER TORQ+)

I hit legs with delts and arms yesterday, and decided to experiment with the Speed-Shift method with Super TORQ instead of the standard version of TORQ. It felt great, and I'm all kinds of sore this morning, so I ended up trying it with chest and back, and I wasn't let down...




(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: Speed-Shift TORQ has been great on it's own as the "opener" for full-range POF work, but on the weekends I like to mix things up even more than usual, but with family time, I usually skip the training blog. I should've done one yesterday, because it was a great one. I modified the layout a bit today to include a second exercise per body part, though. I started Super TORQ work as usual, with 50 and 40 as the rep count for the first two sets, and then just went into SS TORQ for the rest of the sets. The 30-rep set was at a standard rep speed, then for the 20-rep set it was 3-second negatives with the same weight, and then I ended with an X-celeration, or speed, set for 15-25 reps, plus X Reps at the end for bonus tension time. Holy Greatness! I didn't actually feel like I needed more, but I decided to end with a 3X set of X-celeration on a contracted exercise, and it was good. Really good. Plus, the whole workout didn't take up much time, so it was out of the gym in time to show off my swollen chest and back to my wife before she left. LOL! 


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THURSDAY, AUG. 21, '14: CHEST, BACK, ABS (TORQ, 4X)

Great workout! Chest and back seem to respond very well to the varied rep tempos of Speed-Shift TORQ, and I love anything that breaks from the feeling of "normal" training. Pump was really good, and this week of heat and humidity is reminding me that I can't wait for my cold-morning winter workouts. 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 TORQ and Super-TORQ sets: http://www.X-Workouts.com




Summary: Very glad to be doing full-range POF, and the X-celeration (speed) reps on contracted move are a great finisher as long as you keep the weight under complete control. Chest and back felt really good, and the biggest surprise today came from ab training. I skipped abs on Monday because of timing, but I was shocked at the effect. My planks dropped a full 30 seconds per set! No more skipping those.

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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.

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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.

» View Full BodyBlog Post


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