X-Rep.com’s BodyBlog

We’re beginning our second week on our original X-Rep program (Mass-Detail from The Ultimate Mass Workout e-book). We are resisting the temptatation to add sets here and there. This is supposed to taper our workload so our muscle refill and we get bigger as well as leaner. It is feeling good so far…

Chest: Smith-machine low incline presses (9; 7 + X Reps—we used a 20 degree incline today; fetl much better); High cable flyes (drop—9(6 + X Fade); Wide-grip dips (12; drop—9(6 + X Reps)); Middle cable flyes (9) ss Low cable flyes (Stage style—8 + X Reps)

Lats: Pulldowns (10); Chins (11 + X Reps); Machine pullovers (10) ss Rope rows (9 + X Reps); Undergrip pulldowns (10 + X Reps)

Triceps: Lying extensions (10); Decline DB extensions (9 + X Reps + Stat X); Cable pushouts (10) ss Kickbacks (9 + stiff-arm Flex X); Pushdowns (11 + Flex X) ss Bench dips (11 + X Fade)

Abs: Incline kneeups (drop—15(9)) ss Flat-bench leg raises (9); Ab Bench crunches (drop—9(6 + X Reps)) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)

Note: For more on X Reps and X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book and the new X-Rep Update #1 e-book

Summary: We have been zig-zagging our carb intake for many months now, with Wednesdays and Sundays being the higher-carb days. Nevertheless, we believe the low-carbs have taken a heavy toll. We seem to have plateaued with a thin layer—we’re not quite to extreme-lean condition, as you can see from these photos of Steve—his abs aren’t quite as sharp as they have been…



We think that our downshift in volume as well as more carbs on higher-carb days should do the trick and get that last bit of adipose off.

Diet update: Is there anything we can do diet-wise, besides higher carbs two days a week, to get that layer off? We think that bringing back Blaze Xtreme as our fat burner for a few workouts may help. Remember, Blaze Xtreme contains forskolin, which has been shown in recent studies to increase fat burning and ramp up testosterone. Increasing T is very important the last weeks of a ripping phase because calories are low, which can smother anabolic hormone production. We should get a good effect stacking it with our vasodilation combo, Pro Muscle Nitric and Nitrocarn GPLC 1500 (3 caps of each). Those two together have been producing vascular-infused pumps at every workout since we started taking them. We also use another 3 caps of Pro Muscle Nitric in the afternoon to keep the blood pumping (for continued anabolic nutrient delivery). (See Size Surge Supplement feature, Supplement Blog and the Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

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The leaner and more vascular we get, the more intense our workouts become. Motivation was very high today, as outer biceps veins made an appearance. Leanness is one reason, but the new vasodilation combo we’ve been using this week is also responsible (more on that in Diet update below)…

Delts: Dumbbell upright rows (11; drop—9(6 + X Reps)); Forward-lean laterals—facedown on Ab Bench (9) ss Laterals (8 + X Reps); Smith machine behind-the-neck presses (10); Seated DB presses (10 + X Reps); Bent-over laterals (drop—13(9 + X Reps)); One-arm cable laterals (10 + X Reps) ss Incline one-arm laterals (10 + X Reps)

Midback: DB shrugs (12 + X Repss) ss Cable upright rows (11 + X Reps) ss Behind-the-back shrugs (9); Machine rows (9 + X Reps); Straight-bar cable rows (9 + X Reps); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9) ss DB rows (7 + X Reps)

Biceps: Cable curls (11, 8 + X Reps); Concentration curls (9 + Flex X); One-arm DB spider curls (drop—9(7, stage style); Incline hammer curls (9) ss Rope hammer curls (9 + X Reps)

Forearms: Forearm Bar reverse wrist curls (15) ss Cable reverse curls (9 + X Reps) ss DB reverse wrist curls (StatC 25 sec.); Forearm Bar wrist curls (18) ss Barbell wrist curls (9) ss Behind-the-back wrist curls (StatC 25 sec.); Rockers (drop—15(9))

Note: For more on X Reps and X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book and the new X-Rep Update #1 e-book.

Summary: We made a few tweaks to Monday’s workout. On delts, we still did a drop set on the second set of Upright rows, but we did the drop phase as side rows; that is, we held the dumbbells at arm’s length with our palms facing our outer thighs and pulled the dumbbells up our sides with elbows flared out. New medial-delt-head contraction. The range is short, but it’s a new angle for delt-fiber activation. On midback, we tacked on Behind-the-back shrugs after our superset of DB shrugs and Cable upright rows. Traps really blew up. On biceps, instead of doing a drop set on concentration curls (after two sets of cable curls), we did a straight set with Flex X, then we did the drop on One-arm spider curls, for inner-biceps head emphasis. Excellent, and veins were visible on inner bi’s. On forearms we ended each tri-set with a static-hold set, for extensors it was DB reverse wrist curls, StatC for 25 seconds; for flexors is was Behind-the-back wrist curls, StatC for 25 seconds. Killer cramping contraction—and streaking vascularity.

Diet update: All this talk of new veins showing up is due to our leanness getting more extreme; however, we have to give some of the credit to our new vasodilation combo, Nitrocarn GPLC 1500 (3 caps before training) and Pro Muscle Nitric (3 caps before training and another 3 caps midafternoon). This is the best nitric oxide precursor combo we’ve tried so far. We were skeptical when we were told that the extra Pro Muscle Nitric in the afternoon would keep the blood vessels open, but we’ve acually noticed more vascularity many hours after our workout. That definitely helps nutrient delivery to enhance anabolism, and also encourages more fat burning (it also jacks up our motivation!). We are very impressed. As we mentioned in a previous blog, one scoop of 7,500 ER in water prior to training also bolsters the pump due to 13 grams of carbs and 7,500 milligrams of key amino acids. We are getting excellent results with that preworkout mix. (See Size Surge Supplement feature, Supplement Blog and the Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

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We were anxious about this workout on two levels: 1) it was an upper-body test for our new vasodilator combo (see Diet update below), and 2) it was a new routine, somewhat scaled back from what we’ve been doing. Remember, we are back on our original X-Rep program (Mass-Detail in The Ultimate Mass Workout e-book). We weren’t disappointed, as the pump was huge and the burn was fierce, but without a feeling of overwork…

Chest: Smith-machine incline presses (9; 7 + X Reps); High cable flyes (drop—9(6 + X Fade); Wide-grip dips (12; drop—9(6 + X Reps)); Middle cable flyes (9) ss Low cable flyes (Stage style—8 + X Reps)

Lats: Pulldowns (10); Chins (11 + X Reps); Machine pullovers (10) ss Rope rows (9 + X Reps); Undergrip pulldowns (10 + X Reps)

Triceps: Lying extensions (10); Decline DB extensions (9 + X Reps + Stat X); Cable pushouts (10) ss Kickbacks (9 + stiff-arm Flex X); Pushdowns (11 + Flex X) ss Bench dips (11 + X Fade)

Abs: Incline kneeups (drop—15(9)) ss Flat-bench leg raises (9); Ab Bench crunches (drop—9(6 + X Reps)) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)

Note: For more on X Reps and X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book and the new X-Rep Update #1 e-book.

Summary: This workout was considerably shorter, timewise, than our previous chest, etc. session. That’s good because we have been training hard, eating fewer calories and doing more cardio. A training cutback while keeping the intensity high should help us zero in on a full-and-ripped condition.

Diet update: It’s official—our favorite vasodilator combo is 3 caps of STS’s Nitrocarn GPLC 1500 along with 3 caps of Pro Muscle Nitric. Lots of new vascularity today and pumps were intense. More vasodilation also results in more fat burning, as we discuss in our Ultimate Fat Burners feature, so we’ll be sticking with this combo as we move to extreme-lean condition. We also used a scoop of 7,500 ER in water before training, which is 13 grams of carbs and 7,500 milligrams of key amino acids (including L-leucine, the most anabolic BCAA). The small amount of carbs enhances the pumps and the aminos trigger a more anabolic environment sooner—muscles don’t have to wait for that postworkout drink because aminos are already being shuttled to them via the 7,500 ER. Excellent preworkout combo. (See Size Surge Supplement feature, Supplement Blog and the Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

X alert: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

As we said yesterday, we’re following the original X-Rep program (Mass-Detail from The Ultimate Mass Workout e-book), so today’s leg workout was new on a few different levels. Result: legs were shaking and twitching from the get-go, with hints of new vascularity (which may be due to a new vasodilator combo we are trying; more in Diet update below)…

Quads: Leg extensions (warmup—20); Hack squats (10); Hack squats (8) ss Leg presses (11); Leg extensions (drop—10(6 + X Reps)); Squats (10 + top X Reps); One-leg leg extension (11 + Flex X)

Hamstrings: Leg curls (drop—10(6 + X Reps)), (Stage—8 bottom, 5 top + Flex X); Stiff-legged deadlifts (10) ss Hyyperextensions (middle X Reps only); Hyperextensions (drop—11(6 + X Reps))

Calves: Knee-extension leg press calf raises (20 + X Reps); Leg press calf raises (strict—15 + X Fade); Standing calf raises (15 + top X Reps) ss Hack machine calf raises (10 + X Reps); Machine donkey calf raises (14 + X Reps); Seated calf raises (10 + X Reps, reduce weight 15 + X Reps)

Lower back: Skipped due to all of the hyperextension sets for hamstrings

Note: For more on X Reps and X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book and the new X-Rep Update #1 e-book.

Summary: We really felt every target bodypart today. Good changes all around, and the deep muscle ache is still with us as we write this. Good change doing squats later in the quad workout—form was better although weight was a bit lighter. Pump was incredible, however, which is due to change and also the new vasodilator stack we just started today…

Diet update: We talked to the developers over at Supplement Training Systems (STS), as they were one of the first to publish info on the research on glycine propionyl-L-carnitine (GPLC) as a potent vasodilator. We tried GPLC and got good results, decent pump; however, they suggested we stack it with an arginine malate and citruline malate product for over-the-top pumps and veinage. Today we did just that—we used 3 caps of STS’s Nitrocarn GPLC 1500 along with 3 caps of Pro Muscle Nitric, and we must admit that our lower bodies responded with fuller pumps and new vascularity. At the moment this is the best vasodilator combo we’ve tried so far—and remember, better vasodilation also results in more fat burning, as we discuss in our Ultimate Fat Burners feature. We’re impressed and anxious to see the results on our upper bodies tomorrow (chest). The STS researchers suggest using another 3 caps of Pro Muscle Nitric later in the day, so we’ll use that midafternoon to keep the blood lines open (and the anabolic nutrients flowing to the recovering muscles). We’re very excited about these products, as vasodilation is a big key to getting that extreme-lean look we’re closing in on. If you decide to try Nitrocarn GPLC 1500 and Pro Muscle Nitric, you may want to get two bottles of each, which would be a one-month supply (30 days worth). (See Size Surge Supplement feature, Supplement Blog and the Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

X alert: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

Our cardio is up and our calories are down. Our bodies are screaming at us to scale back a bit in the gym or risk losing hard-earned muscle. Looking over our various programs in our e-books, we decided to pick one with less volume that what we’ve been doing–still intense but with less volume. The winner is the original X-Rep Mass-Detail Workout from The Ultimate Mass Workout e-book, our original X-Rep transformation program…

Delts: Dumbbell upright rows (11; drop—9(6 + X Reps)); Forward-lean laterals—facedown on Ab Bench (9) ss Laterals (8 + X Reps); Smith machine behind-the-neck presses (10); Seated DB presses (10 + X Reps); Bent-over laterals (drop—13(9 + X Reps)); One-arm cable laterals (10 + X Reps) ss Incline one-arm laterals (10 + X Reps)

Midback: DB shrugs (DXO 10) ss Cable upright rows (11 + X Reps); Machine rows (9 + X Reps); Straight-bar cable rows (9 + X Reps); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9) ss DB rows (5)

Biceps: Cable curls (10, 8 + X Reps); Concentration curls (drop—9(6)); One-arm DB spider curls (9 + Flex X); Incline hammer curls (drop—9(5 + Static X)

Forearms: Forearm Bar reverse wrist curls (15) ss Cable reverse curls (9) ss DB reverse wrist curls (8 + X Reps); Forearm Bar wrist curls (18) ss Barbell wrist curls (9) ss Behind-the-back wrist curls (8); Rockers (drop—15(9))

Note: For more on X Reps and X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book and the new X-Rep Update #1 e-book.

Summary: We made a few alterations to the original X-Rep program, but we tried to keep the volume down. Since we are nearing our peak condtions, it’s a good time for a slight volume reduction to maximize recovery and go for extra muscle fullness. We kept our previous forearm program, however, tri-sets intact.

Diet update: As we’ve mentioned, this year we experimented with extending our ripping phase, slowing down the process somewhat so we could be in contition for most of the summer and retain more muscle. Our good friend drug-free competitor Dave Goodin says he takes at least 12 weeks (3 months) to go from 8 percent bodyfat down to 3 percent. We were at a higher level of bodyfat than 8 percent, so we figured 16-plus weeks. We began in mid-April with our first diet-cleanup phase, which was about 15 weeks ago. We are getting very close to our peak, but there is still some work to do, and we are dragging somewhat from the longer ripping phase. That’s why we decided to pare down our program somewhat. Supplements are critical at this point. One of Dave’s key supplements is Cort-Bloc, which we have been relying on (3 caps before training, 2 caps before bed). It helps control the stress hormone cortisol, which allows dieting bodybuilders to retain more mass as they get leaner and leaner. We’ve also taken a page from Dave’s book by using Amino Vital’s 7,500 ER before we train (1 scoop in water). It’s got 90 calories, 13 g. of carbs and 7,500 milligrams of key amino acids (like L-leucine and L-glutamine). Dave says he uses Gatorade and a scoop of amino acids powder (like 7,500 ER), which provides a bit more carbs with the Gatorade. He likes to sip it during his workout—and it helps him get totally ripped while retaining muscle fullness…

(See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

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Friday workouts are usually super intense because we know we have two days off after. Today was no different, and we worked in a tri-set for each bodypart as well as a static hold (StatC)…

Chest: Wide-grip dips (drop—14(8 + X Reps)); Bench presses (9—added weight today) + Pushups (on Perfect Pushup handles—9 + X Reps); Smith-machine incline presses (9; 9 + X Reps—reduced weight for slower reps on second set); High cable flyes (9) ss Middle cable flyes (8) ss Low cable flyes (StatC, 30 sec. + X Reps); Flat flyes (11 + X Reps)

Lats: Pulldowns (10); Chins (10 + X Reps); Undergrip pulldowns (9 + X Reps); Machine pullovers (10) ss Rope rows (9) ss DB pullovers (9 + X Reps); Machine pullovers (StatC 30 sec.)

Triceps: Lying extensions (drop to DBs—10(7 + StatX)); Decline  extensions (9) ss Decline close-grip  bench presses (7 + X Reps); Undergrip pushdowns (11 + Flex X) ss Pushdowns (9 + X Fade) ss Bench dips (9 + Flex X); Cable pushouts (drop—9(8, top DXO)); Parallel-grip bar overhead extensions (9 + StatS)

Abs: Incline kneeups (drop—15(9)—added weight to first phase) ss Flat-bench leg raises (9); Ab Bench crunches (drop—9(6 + X Reps)) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9); Ab Bench crunches (StatC 30 sec.)

Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques, like StatC, StatS and X-O. For previous X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book.)

Summary: Static holds in the contracted position (StatC) are working well; however, it takes some movement to find the right spot for target muscle contraction, especially on exercises like triceps pushdowns. Very short pulsing can help also, so the muscle is forced to fire more intensely in the flexed position.

Diet update: StatC training and X Reps tax the nervous system, so a supplement to control the stress hormone cortisol is mandatory. We use Cort-Bloc, 3 caps prior to workouts and 2 caps prior to bed. Also, aminos prior to training can help in that regard as well as kick-start the anabolic process. We used Amino Vital’s 7,500 ER today in  water just prior to training. Great! It’s only 90 calories with 13 grams of carbs to fuel the workout, plus you get 7500 milligrams of the amino acids L-glutamine, L-arginine (vasodilator), L-leucine (the key anabolic amino acid), L-isoleucine and L-valine (for neurotransmitter replenishment). 7,500 ER is the perfect preworkout supp. or you can put a scoop in your water bottle and sip throughout your workout to increase the anabolic drive. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

X alert: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

Great workout today. Seeing a bit more vascularity has us grinding out the grow reps. Even seeing veins in delts, which means extreme-lean condition is getting close…

Delts: Dumbbell upright rows (12; 9 + X Reps); Tri-sets—Seated laterals (11) ss Forward-lean laterals—facedown on Ab Bench (9) ss Standing laterals (8 + X Reps); Smith machine behind-the-neck presses (10); Seated DB presses (10); One-arm leaning laterals (11) ss One-arm cable laterals (9 + X Reps); One-arm cable laterals (StatC, 25 seconds); Incline one-arm laterals (10 + X Reps); Bent-over laterals (drop—13(StatC 20 sec.))

Midback: Tri-set—DB shrugs (DXO 10) ss Cable upright rows (11 + X Reps) ss High rows (9 + X Reps); Machine rows (9 + X Reps); Straight-bar cable rows (9 + X Reps); Chest-supported DB rows (10 + X Reps); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (StatC, 25 seconds)

Biceps: Preacher curls (9, 8); Cable curls (10 + X Reps); Concentration curls (9, StatC 25 sec.); One-arm DB spider curls (9 + Flex X); Incline curls (drop—8(StatS 20 sec.)

Forearms: Forearm Bar reverse wrist curls (15) ss Cable reverse curls (9) ss DB reverse wrist curls (8 + X Reps); Forearm Bar wrist curls (18) ss Barbell wrist curls (9) ss Behind-the-back wrist curls (8); Alternate DB hammer curls (10) ss Rope hammer curls (8 + Static X)

Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques, like StatC, StatS and X-O. For previous X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book.)

Summary: StatC (static contraction set in the flexed position) seems to be getting our vascularity and muscle detail sharper. Steve is still ahead of Jonathan in the cuts department, so he is trying to maintain till Jonathan catches up.

Diet update: We mentioned a few blogs ago that we’ve introduced a green tea supplement into our regimen. Recent research says that it’s a highly effective fat burner. Two studies show that. In the first, subjects got green tea capsules three times a day and showed a 17 percent greater use of fat for energy than those who took a placebo. Compounds in green tea also increased the potency of carnitine’s ability to shuttle fat into the mitochondria of cells for fat burning (you are taking L-carnitine, right?). And the capper: The second study showed that green tea can inhibit the development of new fat cells. If you’re taking Blaze Xtreme or another fat burner with green tea extract, you may want to also get a pure green-tea extract supplement to take at another time during the day (like Natrol Green Tea—it’s inexpensive). Remember, the subjects in the studies were taking it three times a day—and the increase in fat burning was significant. We are taking two caps immediately after we train with our five BCAA-PRO caps. That we take another two green tea caps midafternoon. That could be another reason our muscle detail is moving forward so quickly. (Am J Clin Nutr. 87:778-784, 2008; Obesity, 15:2571-2582, 2007). (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

X alert: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

We punched up the intensity today and added just a bit more volume. We’re looking for more lower-body detail as well as a metabolic kick to burn that last bit of bodyfat. A double-drop somewhere within each bodypart routine is mandatory as well as a static hold (sometimes as the last phase of a double drop)…

Quads: Leg extensions (warmup—20); Squats (10); Hack squats (10) ss Leg presses (11); Leg extensions (double drop, 10(6)(StatC 20 sec.)), (9 + Flex X); Sissy squats (9 + X Reps)

Hamstrings: Feet-forward Smith machine squats (9); Leg curls (double drop—10(6)(StatC 20 sec.)), (9 + Flex X); Stiff-legged deadlifts (10)

Calves: Knee-extension leg press calf raises (14; 12 + X Fade—added 50 pounds!); Standing calf raises (15; 12 + X Reps—for second set Steve opted for One-leg calf raises with DB—12 + X Reps); Hack machine calf raises (14 + X Reps) ss Machine donkey calf raises (drop—10(6 + X Reps)); Machine donkey calf raises (14 + X Reps) ss Hack machine calf raise (StatC, 30 seconds); Seated calf raises (17 + X Reps)

Lower back: Lower back machine (14 + X Reps)

Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques, like StatC, StatS and X-O. For previous X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book.)

Summary: That static hold (StatC) at the back end of a double drop is painful, but we can almost see the vascularity appearing as we flex the engorged target muscle. We get a deep ache after, which signifies exceptional fiber activation. Today’s workout was X-cellent! We’re still feeling it big time as we write this.

Diet update: There’s been a lot of research lately on how importat preworkout nutrition is. It used to be all about the postworkout drink, which is key to replenishing starving, depleted muscles; however, before you train can kick-start the anabolic process. We’ve mentioned branched-chain amino acids. We usually take four to six BCAA-PRO caps about 15 minutes before we hit the gym. We’ve also been either eating a piece of fruit for about 15 to 20 grams of carbs or chugging half an electrolyte drink, like Gatorade, or drinking a small shake made with new Monster Milk. Any of those has key aminos with a small amount of carbs. There is also new research that shows taking in carbs and aminos during training provides a significant anabolic kick. [Am J Physiol Endocrinol Metab. In press. 2008] One way to get that is to put one scoop of Amino Vital 7,500 ER into your water bottle that you carry into the gym. That one scoop has only 90 calories, 13 grams of carbs and 7,500 milligrams of a proprietary blend of L-glutamine, L-arginine (vasodilator), L-leucine (the key anabolic amino), L-isoleucine and L-valine. Amino Vital 7,500 ER is perfect as a preworkout supplement and/or during your training to push aminos and glycogen into muscle tissue to enhance anabolic drive and muscle fullness. We are just starting to experiment with it. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

X alert: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

Steve is back in the gym after missing two workouts, so he was itching to get to it. He only strayed from his diet slightly when he was out of town, but lack of training allowed his glycogen stores to fully replenish, which produced an excellent pump for him today. Jonathan displayed more vascularity as well and is also getting fuller…

Chest: Smith machine incline presses (8; DXO 8 + X Reps); High cable flyes (double drop 9(7)(StatC 20 seconds + X Reps); Bench presses (9) ss Pushups (on Perfect Pushup handles—9 + X Reps); Wide-grip dips (drop 12(8 + X Fade));  Middle cable flyes (9) ss Low cable flyes (StatC 25 seconds); Flat flyes (11 + X Reps)

Lats: Pulldowns (10); Chins (10 + X Reps); Undergrip pulldowns (9 + X Reps); Machine pullovers (10) ss Rope rows (drop 9(StatC 20 seconds)); Machine pullovers (8) ss DB pullovers (9 + X Reps)

Triceps: Flat-bench extensions (10) ss Flat-bench DB extensions (8 + X Reps); Decline extensions (9) ss Decline close-grip DB bench presses (9 + X Reps); Undergrip pushdowns (11 + Flex X) ss Pushdowns (9 + X Fade) ss Bench dips (9 + Flex X); Cable pushouts (drop 9(8, top DXO)); DB overhead extensions (9 + StatS); Pushdowns (StatC, 25 seconds)

Abs: Incline kneeups (drop—15(9)) ss Flat-bench leg raises (9); Ab Bench crunches (drop—9(6 + X Reps)) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9); Ab Bench crunches (StatC 30 seconds)

Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques, like StatC, StatS and X-O. For previous X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book.)

Summary: We’re trying to up the intensity and vascularity with at least one tri-set or double drop per bodypart as well as one StatC (static contraction) set per bodypart. A few workouts with these techniques should give our physiques new dimensions.

Diet update: With new intensity comes catabolic cortisol, so we are being more religious than ever with Cort-Bloc, which has been shown in research studies to reduce cortisol in hard-training athletes by more than 30 percent. [Fahey, T., and Pearl, M. (1998). Biol Sport. 15:135-144.] Remember, cortisol smothers testosterone and GH, so reducing it with Cort-Bloc (3 caps prior to workouts and 2 caps prior to bed) should up our T and GH, making us more muscular and leaner faster. Cortisol is higher during low-calorie diets, so Cort-Bloc is becoming one of our most important supplements as we strive for X-treme lean condition. We are also adding Ribose Size to our postworkout shake (one scoop) to enhance recovery and ATP power during our workouts. It works similar to creatine, but along a different pathway, which makes it an excellent power synergist during those last important growth reps. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

X alert: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

Today was Jonathan’s last day training alone this week, but he managed to make the best of it. He made only a few minor variations for ease of set up as well as to speed things up a bit…

Delts: Dumbbell upright rows (12; 9 + X Reps); Tri-sets—Seated laterals (11) ss Forward-lean laterals—facedown on Ab Bench (9) ss Standing laterals (8 + X Reps); Smith machine behind-the-neck presses (10); Seated DB presses (10, 8 + X Reps); One-arm leaning laterals (11) ss One-arm cable laterals (9 + X Reps); One-arm cable laterals (StatC, 25 seconds); Incline one-arm laterals (10 + X Reps—added weight today); Bent-over laterals (drop—13(8) + Static X)

Midback: Tri-set—High rows (10) ss Cable upright rows (11 + X Reps) ss Behind-back shrugs (9 + X Reps); Machine rows (9 + X Reps); Straight-bar cable rows (9 + X Reps); Chest-supported DB rows (10 + X Reps); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (StatC, 25 seconds)

Biceps: Dumbbell preacher curls (9, 6); Cable curls (10 + X Reps); One-arm DB spider curls (9 + Flex X); Concentration curls (drop 8(6)); Cable curls (StatC, 25 seconds)); Incline curls (8 + Static X)

Forearms: Rockers (20); Forearm Bar wrist curls (15) ss Forearm Bar reverse wrist curls (12)

Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques, like StatC, StatS and X-O. For previous X-hybrid techniques, such as X Fade and DXO, see the Beyond X-Rep Muscle Building e-book.)

Summary: Having started the workout a little late, Jonathan was pressed for time, so a few minor modifications were made to ease the setup process, as well as to get finished up a bit early.  Delts stayed the same and midback remained unchanged up until the final set of Bent-arm bent-over laterals, which were done as a StatC set in an effort to feel a bit more burn. Dumbbells were used in place of barbells for preacher curls to start off biceps.  The feel of the barbell is superior, but time constraints and no spotter lead to the choice of dumbbells.  Back to barbells next Wednesday.  Forearm work saw the greatest change today, as the clock was ticking… Heavier Rockers started off the triset, followed by the wrist curls and reverse wrist curls.  Not bad at all for an abbreviated forearm routine.

Diet update: While we’ve been taking everything a bit slow this year, we’re still quite religious about using a few key supplements to avoid going into a catabolic frenzy.  At this time of year we try to always use Cort-Bloc (for cortisol control, 3 caps) and Branched-chain amino acids (anabolic enhancement, 4 caps of BCAA-PRO) before training. Sure, we use a fat burner (Tight Xtreme at the moment), but using a caffiene based supplement while dieting could end up being musclular suicide without keeping cortisol, the stress hormone, at bay. Next week we start to really kick things into high gear, so the supplement regimine may get altered a bit, but the Cort-Bloc and BCAAs are a keeper regardless. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)

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