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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.

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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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! 

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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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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!

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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


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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.

» View Full BodyBlog Post

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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