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THURSDAY, JUL. 24, '14: BACK, CHEST, ABS (SUPER TORQ)

Chest and back were both slightly sore from Monday, which is odd. Makes me realize there are benefits to rotating between single-exercise Super TORQ and full-range POF with TORQ and 4X...



(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: Just what the doctor ordered... Severe muscle burn and a skin-stretching pump. So good! The efficiency of effort is a huge plus to Super TORQ days, too. Workouts don't take much time according to the clock, but it feels like you've spent half the day shoving as much blood as can be handled into the target muscle groups. Good times.

TUESDAY, JUL. 22, '14: LEGS (4X / SUPER TORQ)

Well, that workout sucked a little more than I anticipated. My mind was amped and I was ready to roll with some leg-blasting sets, and I was willing to get to the point of needing to crawl up the stairs when finished. Alas, my mind and body don't always agree, and my broken toe might not be quite as healed as I like to believe after just one week. Go figure...



(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: With my feet flat on the ground, things aren't actually so bad, but Sissy squats were out of the question, although I did try. I just did a single exercise each for quads and hams, as it seemed like a good balance of workload. 6X was the name of the game today, and while it felt good enough, I'm really wishing I had used Super TORQ instead. Twelve reps, regardless of the amount of weight, seemed to be all my foot could handle, though. Suprisingly, I was actually able to do calves today, so I went with Super TORQ there, but couldn't add the weight I wanted to. That's why you'll see 50-40-30-30-30 listed for reps. Felt great! Hoping to at least get into the really high rep counts for Friday's leg day, as two full weeks without serious leg stimulation will really bother me.


Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.


Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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MONDAY, JUL. 21, '14: CHEST, BACK, ABS (TORQ + 4X)

I wanted to hit chest and back from all angles today, so I opted for standard TORQ on the midrange openers, and then 4X (3X, really) on stretch and contracted to make sure I got a full 3D blast...



(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 been a full week of broken-toe fun, but things aren't so bad. I can actually wear shoes, and I can even (sort of) run around and play with my son and our new pup, so I can live with it. It definitely had a negative effect on last week's leg work, but I'll fix that tomorrow. For today, it was a great workout, and the variety of some additional exercises to get genuine full-range stimulation was great. I'll likely stick with this same breakdown for the first half of this week, while we have a big heatwave hitting us, and then I'll probalby revert back to Super TORQ for Thursday through Saturday. Variety is king!

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THURSDAY, JUL. 17, '14: BACK, CHEST, ABS (SUPER TORQ)

Looks like I'm going to need to adjust my daily schedule more than I anticipated. Having a new puppy in the family isn't much different than having a child. Okay, it's a LOT different, but it still involves a lot of change. Morning walks, playtime and feeding mean I'm able to fully utilize Super TORQ for all the efficiency it offers. 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: My foot is getting better, so I'm able to train in real shoes, and not a foot brace. Bonus! Back pumped up incredibly well, and I switched to Undergrip bench presses for chest, which was a good change, and very different feel. All good, of course. Great workout, and I'm still constantly impressed with how much work can be fit into a relatively short workout. That's not to say it's easy at all. Pain threshold has to be particularly high.

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WEDNESDAY, JUL. 15, '14: DELTS, ARMS (SUPER TORQ)

Sunday morning's Super TORQ showdown was so great that I pretty much duplicated everything. Different exercises for arms, bonus exercise for delts, and I trained forearems, too. So it was exactly the same, only completely different. 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: That's not a typo above, I did go back for more delt work after arms. They still felt great from the DB uprights, but shoulder width has always been a trouble spot for me, so I wanted an extra dose of delts for good luck. I used stretch exercises for arms to get some variation, and Super TORQ is viscous in that regard. Pump was nuts! 

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TUESDAY, JUL. 15, '14: LEGS (4X / SUPER TORQ)

It's been a couple of years since I had to train with any broken toes, but I do remember that it didn't feel good last time. This time wasn't as bad, however, so I didn't have to skip a leg workout. Still hurts like hell, though, so adjustments needed to be made. I opted for a bit of a 4X/Super TORQ hybrid...




(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: 




Summary: I felt the need for some quad burn, but increasing weight didn't seem like a good idea, so I opted for 4X, BUT I used very high reps to make sure I had the tension time I wanted. Crazy burn, and broken toe only started to hurt on the last set because I kept wanting to shift weight to the outside of my foot. Oh, and because more blood was beginning to flow into the area, which didn't exactly feel great. Used that same approach for hamstrings, and I actually liked it for both. Kept to that plan for calves, but after 2 attempted reps, I realized anything with bending toes wasn't going to be in my best interest, so I had to skip. Not the longest workout ever, but still produced adequate tension time and a rather deep burn and pump.

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JONATHAN--MONDAY, JUL. 14, '14: CHEST, BACK, ABS (SUPER TORQ)

Yesterday
was a great day for the most part. Had an incredibly morning workout,
spent time with my family, and then got a lot of work done in the
afternoon. At least I did right up until I broke my stupid little toe on
a door jam. Yes, that's another broken toe for those who remember the
three I broke two years ago. At least it was just one this time, and it
was on the other foot. Silver lining, right? Needless to say, I had to
make very minor adjustments to this workout, but not much...


(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: Foot looks bad,
but the pain wasn't horrible as long as I kept weight off of it, and I
still had my brace from the last time, so that helped. I did need to
keep weight off, however, so I did Supported rows rather than standing
as usual, and I skipped leg raises to avoid the on/off blood flow into
my foot, which is more than just a little uncomfortable at the moment.
Planks were actually performed with my shins supported on the bench
rather than feet on the ground like usual. Again, just to avoid the
pulsating pain of pressure on a broken appendage. All in all, a
shockingly good workout, and absolute testament to the value of high-rep
Super TORQ training. Didn't feel like I missed anything at all.

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FRIDAY, JUL. 11, '14: LEGS (4X + SUPER TORQ)

Had to play my cards right, as I was going to be stuck mowing our lawn for 2 hours immediately after a leg workout. Needless to say, the last thing I wanted to do was trip over myself in the 90-degree heat with leg cramps and buckets of sweat pouring out of me. Abbreviated, but impressively productive 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: Our yard is too big for our own good, but it's a bit hilly, so I knew I'd get a extra leg and calf work out of it, so I tried to consider it an extremely long leg workout. I kept minimal rest on the leg work, so that it amplified the tension time effect to some degree. Legs felt suprisingly good for the level of work I did, and I went with the One-leg split squats as the prime mover because they bring in a lot of muscle synergy. Hamstrings and glutes get a good beating along with quads, so they were ideal for what I wanted to accomplish. All went well, but I didn't do any of my usual running with the mower on the uphill bits. Simply too hot and humid, and the morning caffeine I had made it feel like I wasn't fully hydrated to be sweating for that length of time. I played it safe, but It was an oddly good combination. If nothing else, I know I burned a lot of calories. LOL

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THURSDAY, JUL. 10, '14: CHEST, BACK, ABS (SUPER TORQ + 4X)

I had somehow forgotten, but was reminded very quickly, that Super TORQ super sets not only provide incredibly deep muscle burn, but they also get you gasping for air. Lungs got a great workout, but back and chest got an incredible pump from it, so no complaints...



(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 a bit crunched for time, but also just wanted to feel some searing muscle burn, so Super TORQ was the answer to both of those issues. The back/chest super sets had me breathing hard at the beginning of the workout, but I knew the pump I was going to feel would be well worth the pain, and I was right. Plus, I haven't had time for any interval cardio lately, so this workout filled that void rather succesfully. That's efficiency at it's best.

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WEDNESDAY, JUL. 9, '14: DELTS, ARMS (SUPER TORQ + TORQ + 4X)

Woke up not realizing what day it was, and then getting extra amped to train when I remembered that it was Wednesday already. Delts seem to feel best with Super TORQ, so that's what I started with, but as great as that burn feels on arms, I opted for TORQ instead. Seemed like a great combo today...




(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 with Super TORQ and TORQ sets: http://www.X-Workouts.com




Summary: Delts felt great with the high-rep/high tension time on uprights, and the 3X on incline laterals really got them searing. Arms pumped up really well from the TORQ/3X combo, and it was enough weight keep a great feeling of power through all sets. Nothing beats having your delts and arms feel like they're stretching your skin to the limit.

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JONATHAN--MONDAY, JUL. 7, '14: CHEST, BACK, ABS (SUPER TORQ + DXO)
I was a bit pressed for time this morning, but for a completely different reason than I'm used to. We added a family member over the weekend by adopting a puppy from a rescue shelter, so I had some fun pee cleaning to deal with inside, plus a bit of outside time to try to show him where it's okay to take care of business. Perfect reason to bring back some Super TORQ pumpification this morning...

(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: The new puppy was a perfect excuse to up the intensity a bit. I love Super TORQ, but it's hard to stick to all the time from a mental stand point, just because of the incredibly long sets. The pump can't be beat, though, so it's well worth it. Chest felt pretty incredible, and back felt even better. DXO to finish things off was a nice double-shot to push things into the ultra-pump zone.

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THURSDAY, JUL. 3, '14: CHEST, BACK, ABS (TORQ + 4X)

I liked doing the stretch exercises first on Monday, so I did that again today, but switched the order to chest first, then back. I also wanted to kick the intensity up a few notches and get a ridiculous pump, so I was supersetting bodyparts again. Mission accomplished...




(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: Maybe it's because of the holiday weekend, but whatever the reason, I was extra-motivated today. That means intensity was high and I was even more focused on target muscle groups than normal. That all equals a crazy pump, so it was a great workout. The supersets help a lot in that regard, and so does TORQ because of the long tension times. Fantastic workout!


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WEDNESDAY, JUL. 2, '14: LEGS, DELTS, ARMS (TORQ + 4X + SUPER TORQ)

Had
to miss yesterday's workout for several reasons, so today was a big
combo-to-grow day. I used a variety of techniques to speed things along and to keep the intensity high, and I even tried some of the
Gironda-style low rest periods...


(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: Very
different today. Partly because I started with legs, but also because I
played around with rest times a lot. Experimenting with much lower rest
periods to see just how much intensity I can squeeze out of my density.
LOL! I was cautious with the leg work because of last week's injuries,
but all felt okay for the most part, although my right hamstring/glute
was still feeling a bit off. Rest periods for leg work were 20-30
seconds between sets and exercises. I used 10 second rests for the calf
work, and then did giant sets (3 supersets for 3 bodyparts) with delts
and arms. I also only rested about 10 seconds between all delt/arm
exercises, and that made them considerably more intense. The pump was
pretty nuts, too. The 10 seconds of rest worked well on forearms, too,
but I skipped the supersets. Overall a great workout, and an impressive
amount of work within a respectable amount of time. Pump was gone from
my legs by the time I finished, though, so I did a few sets of lunges
just to even out the blood flow.

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MONDAY, JUN. 30, '14: CHEST, BACK, ABS (TORQ + DP 4X)

Last day of June, and that sort of blows my mind, so I decided to get funky with my training sequence today. Stretch moves first, then midrange, and ending with contraction. I liked it a lot, although I could've gone a bit heavier on the DP 4X sequences, but misjudged my strength...




(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: Flipped it up and did back before chest, stretch moves first with TORQ and DP 4X on the midrange exercises. Pump was really impressive, and strenght was high on the midrange movements. Great change to gain, and it helps keep me sane. LOL! It's time to adjust my schedule a bit, though, as work has me pushing the training a bit later. It's getting way too hot and humid, even with AC pumping, so I'll try to start getting down to the gym before the sun starts beating through the windows.

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WEDNESDAY, JUN. 25, '14: DELTS, ARMS (SUPER TORQ)

It was one of those mornings. So much to do before heading down to the gym that it had been 3 hours after eating before I finally started training. That's rarely a good thing in my book, so I was both hungry and low on energy. It would've been easier to do full POF training, but I knew one way to force the energy levels up was with major muscle burn...




(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: Super TORQ helped force a lot of blood into the target muscles, so it was like a big energy shot, but I wasn't quite 100% regardless of that. Not sure if it was just low blood sugar, but the high reps and low rest periods helped keep the intensity up, despite the nausea. Pump was still out of this world, though, so that made me forget how horrible I felt for a while. LOL! Super TORQ on DB upright rows was a whole new kind of pump. Felt really good, and bit more productive than the DB presses I'd been doing previously.

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