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JONATHAN--WEDNESDAY, APR. 23, '14: DELTS, ARMS (TORQ +4X)

It's been a while since I've used full-blown TORQ on any muscle group, and it reminded me of something... It hurts! LOL! It's SO worth the pain, because the pump is insane. I've been getting a great pump with the DP 4X, etc., but the feel with TORQ is really out of this world. Rather than going with a new routine, I think I just decided that the TORQ + 4X mix is what I'll be doing for the next few weeks at least...



(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: http://www.X-Workouts.com/#anchor_sscc




Summary: As much as I loved using TORQ previously, it's funny how quickly you can forget the physical feeling you get from something. The burn on everything today wasincredibly deep, but the pump was something I wish I could feel all day long. It was truly outrageous. I knew it was working well from the first several F bombs I dropped during delts, and the overall level of foul language I was uttering after every set, let alone the fact that I was laughing at myself half way through tricpes and biceps training, as I simply couldn't believe the combo of pain and pleasure on each set. I used TORQ sequences on the midrange and contracted position exercises, but stuck with 3 sets of 4X style rounds for the stretch position. Very likely what I'll be sticking with for the next few weeks based on how great this workout was.

JONATHAN--TUESDAY, APR. 22, '14: LEGS (10x10)

The 10x10 was good yesterday, but not great. Mostly because I misjudged weights, and didn't use enough, so I had to add work. Ended up well, but I was hoping to smash through 10x10 alone and be demolished from it. I decided to give it another go for legs, and it seems to have worked out much better...




(Go to http://www.X-Rep.com/xblog.htm)




Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.




Summary: Today's workout looks like nothing on paper. One exercise per body part? How can that be effective!? The answer is 10 sets of 10. Yeah, it's effective! It's alarmingly easy for the first few sets, which makes weight selection a bit tough. In fact, I actually went up after the first 4 sets of squats, and it turned out to be a much better, and more painful, idea. We normally suggest a 45-second rest period, but I used 30 seconds to keep everything on boil, and it worked. Every set means a deeper burn, and the last couple of sets are downright searing. I increased the tension time with some X Reps thrown in at the end for good measure, or I was punishing myself for something. Who knows? You'll note I did 8x10 instead of 10 sets on Stiff-legged deadlifts. Only becasue I want to walk tomorrow, and my hamstrings get ridiculously sore with just about any workload. They felt plenty done by the end of the 8th set, especially with the X-Rep rewards at the end. The rep stroke on calves is relatively short from a tension-time perspective, so I opted for 10 sets of 15 reps. Someone was either outside grilling meat for breakfast, or my calves were on fire. It was early, so I'm going with the lower leg BBQ on this one.

» View Full BodyBlog Post

JONATHAN--MONDAY, APR. 21, '14: BACK, CHEST, ABS (10x10+)

So, the plan was to go to a fully new routine today, but plans change. I like this split so much that I'll probalby stick with it, but this week and next are so insanely busy that I've decided to juggle techniques around a bit to keep things interesting. Today I was inspired by our weekend newsletter, so I went with 10x10 for the most part...

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

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book: http://www.X-Workouts.com/#anchor_sscc

Summary: Using 10x10 today had thetTarget muscles burning deep, but I didn't quite get the weights right, so the last few sets were hard, but not quite hard enough. I added X Reps to the end, and that had everything feeling like it was on fire. I still had a bit left in me, though, so I added an extra exercise to chest and back, and blasted out a couple of high-rep sets with low rest time in between. Great finishers. Abs went the same as chest and back, so I ended with three "bonus" sets of planks at a minute each. Felt great, but I'll definitely need to increase my weight a bit if I use 10x10 again over this next few days.

» View Full BodyBlog Post

JONATHAN--THURSDAY, APR. 17, '14: CHEST, BACK, ABS (DP 4X + 4X+)

Last
week I had an issue with sleeping in, but this week I'm waking up
earlier than I really need to. Happens when my mind is stimulated with a
lot of upcoming things I'm looking forward to, so I'm not complaining.
Plus, it means I wake up refreshed and looking forward to a great
workout...




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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc




Summary: A
good night of rest and looking forward to some routine changes next
week had me fully charged up for today's workout, so it was a great one.
The pain in my left pec is all but gone, so I went back to full-range,
and was able to use my normal weight. Chest pumped up incredibly well,
and back felt really "in tune," too. The only thing I really changed was
doing Bent-over rows with a big contraction at the top of each rep
instead of my usual Bent-arm bent-over laterals. Nice change to gain.



» View Full BodyBlog Post

JONATHAN--MONDAY, APR. 14, '14: BACK, CHEST, ABS (DP 4X + 4X+)

If
our change-to-gain approach applies to weather in anyway, then my gains
should start soaring! From mid-80s and sweating on Saturday to
beautiful yet frightening churning skies last night to 32-degrees and
snowing this morning—not a moment of boredom around these parts...



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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc



Summary:
Watching the skys churn in every direction last night really put the
adrenaline on alert. Nothing more than severe thunderstorm warnings on
the news, but our eyes sure told a different story. Turned out to just
be a good show, so we're fine with that. Workout this morning started a
bit slow, but once the blood began to flow, all was good. There's still a
little something going on with my left pec, so I'm avoiding full
stretch on flyes, and I'm not going all the way down on presses for now
either. Seems to be making for a great pump, but I'd like whatever this
is to heal up so that I can get back to full range. Otherwise, great
training this morning. Oh, and while I didn't blog over the weekend, I
did train—shoulders on Saturday and arms on Sunday. Car projects and
family plans made for some adaptive schedule training. LOL

» View Full BodyBlog Post

JONATHAN--THURSDAY, APR. 10, '14: CHEST, BACK, ABS (DP 4X + 4X+)

****ght,
that was yet another morning of oversleeping, and there's still a very
slight stuffy nose, itchy throat and dry eyes. It's been great weather,
with plants and flowers going into full bloom everywhere in the yard,
plus some heavy winds. I think I'm simply dealing with my first bout of
allergies. That's what you get for having a garden, I guess. LOL...



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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc



Summary: I
was pushing through whatever's been going on with me this week, so it's
nice to know I'm (probably) not actually getting sick, but just dealing
with some seasonal allergies. As long as it doesn't affect my training, I
don't care. I still had a very slight tightness in my chest from last
week, so I avoided the full-stretch position to be safe, and that seemed
to help. Plus, it made for some unique tension, so I actually liked it.
Pump was great again, so maybe the pollen in the air actually helps.
I'll choose the silver lining approach by believing that. ha!

» View Full BodyBlog Post

JONATHAN--TUESDAY, APR. 8, '14: LEGS (DP 4X + 4X+)

What started as
a great leg workout ended up getting a little disrupted during
hamstring work, but ended up getting back to great. Seems I must've
slept a bit funky, as I didn't realize I had a neck issue building up,
but I was able to work around it and averted excruciating pain for
now...



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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc



Summary:
Everything felt great during quad work, but the first set of
Stiff-legged deadlifts for hamstrings felt a bit off. I had a slight
neck/trap pain that built with each rep, so I tried to stretch and
massage it out a bit before the second set. That didn't do much,
however, so the pain continued to grow on each rep of the second set. I
had nothing to prove except that I'm smarter than I was 10 years ago, so
I stopped at two sets and moved on to Leg curls. Increasing the sets
there felt great and more direct, so I didn't feel I missed out much.
Calves weren't affected at all, so they got a nice beating. Seems the
older I get, the harder it is to keep my calves looking full.

» View Full BodyBlog Post

JONATHAN--MONDAY, APR. 7, '14: BACK, CHEST, ABS (DP 4X + 4X+)

Had a
great weekend with my family, tons of fun with my son, and even found a
few moments to work on the car a bit with him. Never felt tired during
any of the fun times, yet overslept this morning for some reason. Woke
up feeling great, though, so I just shortened up my daily pre-workout
routine to make sure I didn't skimp on the training today...



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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc


Summary: I
felt a bit rushed at first because of the panic from sleeping in, but I
made it a point to slow down and feel the first few sets to ensure a
great workout. That did the trick. I still felt a little something going
on in my left pec, so I was cautious with chest training, but didn't
need to hold back at all—just stayed aware. Ended up as a great workout.
Especially ab training, as my 4-year old son came down and was super
curious about what I was doing. He explained how important it is to have
strong muscles and bones, and then he joined me on the floor for
planks. It was hilariously awesome, and he actually managed to do 2 sets
with me—at close to 20 seconds each!

» View Full BodyBlog Post

JONATHAN--SATURDAY, APR. 5, '14: DELTS, ARMS (DP 4X + 4X+)

I love the stress-free feeling of a Saturday morning workout. The
only downer from today's delts and arms training was looking out the gym
window to see an incredibly clear and sunny day on the horizon... And
the green lawn begging to be mowed. I'll look at that on the positive
side, though, as it's going to be 7 straight months of 2.5 hours of
outdoor "workouts" every single week. LOL...


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


Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc



Summary: Although
I didn't post a training blog yesterday, I most certainly did train. It
was a leg day, but I got so stoked on the fact that I was able to
temporarily fix my stationary bike, that I did a big calf workout
followed by HIIT cardio for quads and hams. I don't think I had ever
been excited about cardio before yesterday, but it ended up as a really
good morning.Today I borrowed a couple of Steve's ideas from his
training this week. I traded my Incline one-arm laterals for a lying
version, but used a bench instead of the floor. Very uniqe feel. I also
opted for Lateral shrugs to finish delt training, as I wanted a bit more
trap work. Arm training stayed basically the same except for the
contracted movements. I ended with Kickbacks for triceps and Spider
curls for biceps. Great variety to keep things interesting. Forearms got
a little extra pumped, and vascularity is definitely starting to creep
through. Must've been yesterday's first full-fledged HIIT cardio session
in months. LOL


 

» View Full BodyBlog Post

JONATHAN--THURSDAY, APR. 3, '14: CHEST, BACK, ABS (DP 4X + 4X+)

That
was close! I think I almost pulled a muscle in my left pec, but it was
giving me warning during the warmup reps, and started to get more
noticeable during the first real set. Needless to say, I have no
intention of volunteering myself for an injury, so I took it a little
easy on chest training...


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


Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc


Summary:
The quick jolt of pain I felt on my first set of Incline presses had me
paranoid, so I reduced weight and just did a 3X round with no X Reps. I
listed Flyes as one set, but you can clearly see those didn't work out
well. The stretch position on the first rep was a real zinger, and even
avoiding the full stretch on a couple of reps didn't feel much better,
so I moved on to Dips. Ironically, the dips felt perfectly fine, so
that's where I put the effort today. They probably felt good because
they're not an overly efficient chest exercise, but they did feel good
enough, so all ended well. My lats have been lacking a bit, so I started
back work with lats today, and finished with midback. The heavier
Undergrip rows up front resulted in a really nice lat/back pump, so I'll
probably repeat this next time around.

» View Full BodyBlog Post

JONATHAN--WEDNESDAY, APR. 2, '14: DELTS, ARMS (DP 4X + 4X+)

Focus
was like a laser this morning, and that always makes for a great
workout. Every muscle group felt incredible from the blood flow, and
that just helped to increase the drive, so it was an upward spiral...


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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc


Summary: While
I didn't really do anything different today, I didn't need to. The
emphasis on each muscle group was so intense that it felt like a
completely new routine. It goes to show you how important mental focus
is with training, as the value of every rep and every set goes up
exponentially.


» View Full BodyBlog Post

JONATHAN--TUESDAY, APR. 1, '14: LEGS (DP 4X + 4X+)

First day of
April, but I'm no fool, so I got my leg workout in before anyone could
pull any pranks on me. Great workout, and quads, hams and calves all
pumped up incredibly well today. Plus, my 4-year old came down and made
me feel great by asking, "Whoa! How do you do that?!" LOL...




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



Note:
My current PowerBlock gym program is based on the Phase 2 workout in
the NEW Super-Size Crash Course e-book:
http://www.X-Workouts.com/#anchor_sscc


Summary: No
foolin' around today, that was a really good leg workout. Lower body
blood flow was like a flood, so every muscle got a great burn, and they
all felt plenty pumped because of it. Now to get through the day without
falling for any bad jokes. I got Rick Rolled once, but it was okay, as
it felt like a flashback to the 90s, so it just made me feel a lot
younger than I am. LOL!

» View Full BodyBlog Post

JONATHAN--MONDAY, MAR. 31, '14: BACK, CHEST, ABS (DP 4X + 4X+)


Not only did it feel great to be back to 100% today, but there was a whole new sensation I haven't experienced in months. It was the bright glow of vitamin D-deficiency emitting from my lower legs. It was warm enough to wear shorts this morning, and I wasn't going to miss that opportunity. Plus, my legs were so white that I didn't even need to turn on the gym lights. LOL...


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


Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book: http://www.X-Workouts.com/#anchor_sscc


Summary: It felt a bit odd to be in shorts again, but in a great way. It had a positive effect on training, as I was super motivated and had a great workout because of it. It didn't hurt that I finally shook off whatever brought me down for almost a week. Everything felt tuned in and pumped up. An unbelievably great start to the work week.

» View Full BodyBlog Post

JONATHAN--FRIDAY, MAR. 28, '14: LEGS (DP 4X + 4X+)

That's more like it! Ending the week on a high note with Legs is good stuff, although the training week isn't really over—delts and arms get hit tomorrow morning, but it felt great to get a real workout in, and to know that tomorrow morning's workout will be just as good...

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

Note: My current https://www.mcssl.com/app/?af=1557939 gym program is based on the Phase 2 workout in the NEW http://www.x-workouts.com/#anchor_sscc e-book.

Summary:
Lunges felt insanely good today. Partially because it had been a full week since I've trained legs, but also because I did all my reps one leg before switching to the next—rather than alternating each rep. Holy bloodflow! I was really happy to have a wide-open window right next to me. Hams felt great, too, and calves were great, as I figured a way to finally add some decent weight to my Donkey calf raises. Fantastic Friday!

» View Full BodyBlog Post

JONATHAN--WEDNESDAY, MAR. 26, '14: DELTS, ARMS (DP 4X + 4X+)

Well, that was an unplanned "vacation" from training. Maybe I should call it a flucation. Felt too bad to train on Saturday, and things just got worse from there. Finally started to clear up last night, and I felt good enough to train this morning, so I just picked up on the usual Wednesday workout to keep things simple...

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

Note: My current https://www.mcssl.com/app/?af=1557939 gym program is based on the Phase 2 workout in the NEW http://www.x-workouts.com/#anchor_sscc e-book.

Summary:
I won't pretend today's workout was great, but compared to how I've felt for the past 3 days, it was pretty impressive. That's not really saying much, though. Strength was down a bit, but I could barely walk yesterday, so I was stronger than I expected. Plus, having not eaten much for the past few days, I was actually surprised at the level of pump I ended up with. Volume was reduced, and I eliminated X Reps today, just to keep myself from pushing too hard. I had to tell myself to stop on a few sets, as there have been too many times when I've tried to push too hard too soon after being sick, and it rarely works out well. A good workout, and it definitely felt great to be in the gym.

» View Full BodyBlog Post


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