Delts, Back, Arms (good pump!)

If only every bodypart would feel as insanely good as delts and arms feel with a good pump – I might never leave the gym! Luckily the pump lasts a while, but this must be the feeling that crack and meth addicts are always after, right? LOL… [Read more…]

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Legs (Quad Quake)

I had a false tornado warning on my phone yesterday (not a cloud in the sky!), but the quad quake this morning was the real deal. Legs felt great, and calves were still a bit sore from last workout, but I still managed to pump those chumps… [Read more…]

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Delts, Back, Arms (crack of thunder)

Nothing like a good thunderstorm to wake you up at a ridiculous hour. The first crack of thunder was at 3:00 a.m. this morning, and that was the last time I felt the joy of sleep. By 3:45 I figured I might as well get up and be productive. Sure enough, I actually had a great workout, too… [Read more…]

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Chest, Lats, Triceps, Abs (extreme focus)

Don’t you love it when everything just feels right in the gym. It was a great workout and I had extreme focus. And that was with staying up too late last night. Maybe I need less sleep, not more? Nah, I’ll call it a fluke… [Read more…]

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Delts, Midback, Arms (growth day)

For those following along closely, yes, I did miss yesterday. Oops! That’s the problem with trying to get a work project completed in the morning – the next thing you know it’s afternoon already. Counted it as a bonus growth day, however, and back with the program today… [Read more…]

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Leg Day

There was a time when it was always Monday leg day, and now I remember why. Sure, in a busy gym it’s nice because NO one else is doing legs on Monday, but it’s also early in the week when your energy is (hopefully) high. Only real change to today’s workout was bumping calf work to the front… [Read more…]

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Chest, Lats, Tris, Abs (fat-burning furnace)

Late start today despite waking up plenty early. Real life always gets in the way. LOL! I refused to skip or condense, so that meant limited rest periods and a whole lot of heavy breathing. Just what the fat-burning furnace ordered…

Chest: Incline presses (2×15,10 + X Reps); Incline flyes (1×15 + X Reps); Dips–rest-pause (2×12(8) + X Reps); DB flyes–double drop (1×12(10)(6) + X Reps)
Lats: Chins (1×12 + X Reps); Undergrip chins (1×10 + X Reps); Pullovers (1×10 + X Reps) ss Undergrip rows (1×12); Undergrip rows–stage (1×10)
Triceps: Lying extensions (2×15,10 + X Reps); Overhead extensions (2×10,8 + X Reps) ss Bench dips (2×12,9 + X Reps)
Abs: Kneeups (1×18) ss Full-range crunches (1×25 + X Fade) ss Planks (1×60 sec) ss Bench V-ups (1×15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary: Rest periods were minimal because I got started so late. No appointments to get to, but I didn’t want my training time to get in the way of work for the rest of the day. It was great! Sure, my lungs were on fire, but it was a good fire, and it burned in every bodypart, too. Aside from the very short rest periods, there were only a couple of slight changes: went back to Incline flyes simply for the sake of saving time, all ab exercises were done back-to-back rather than having a rest before Bench V-ups. I’ll probably stick with that, as it seemed more efficient and felt pretty darn good.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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Delts, Midback, Arms (thunderstruck)

Pretty outstanding workout considering the lack of sleep last night from being thunderstruck. Don’t get me wrong, I love a good thunderstorm – just not when it rolls in at 3 a.m. The thunder itself wasn’t so bad, but the volume of rain and wind was almost deafening…

Delts: DB upright rows (3×15,12,8 + X Reps); Seated laterals (1×12 + X Reps) ss Wide DB upright rows (1×12 + X Reps); Standing DB presses (1×10 + X Reps); Seated DB presses (1×12 + X Reps); Incline one-arm laterals (1×12 + X Reps) ss Leaning one-arm laterals (1×12 + X Reps); Bent-over laterals–drop set (1×10(7) + X top)
Midback: Chest-supported DB rows (2×12,10 + X Reps); Bent-arm bent-over laterals–drop set (1×10(8) + X Reps); Forward-lean shrugs (1×15 + X Reps) ss Shrugs (1×15 + X Fade)
Biceps: Standing DB curls (2×12,10 + X Reps); Concentration curls–drop set (1×12(8) + X Reps); One-arm spider curls (1×10 + X Fade)
Forearms: Incline hammer curls (1×12 + X Reps) ss Standing close-grip hammer curls (1×8 + X Reps); Wrist curls (2×12,10 + X Reps) ss Reverse wrist curls (2×10,10 + X Reps); Forearm rockers (1×15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary: A slightly late and slow start to the workout, but it was surprisingly good all things considered. Just as good as Monday, really. The only change today was the sequence on forearms: I did supersets of wrist curls with reverse wrist curls rather than drop sets on each, and changed it up to have flexor work first. Also went to a slightly different angle on the Incline hammer curls before that. Made for a monstrous forearm pump and a difficult time opening the door to get out of the gym. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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Chest, Lats, Triceps, Abs

I feel like I should purposely have a bad workout just so I don’t sound like a broken record, but today wasn’t the day for that. It was another great one. The tension times are a bit longer than prescribed in UMW, and the rest periods are shorter, too, but that seems to make it an even more ideal routine for me right now…

Chest: Incline presses (2×15,10 + X Reps); One-arm leaning flyes (1×15 + X Reps); Dips–rest-pause (2×12(8) + X Reps); DB flyes–double drop (1×12(10)(6) + X Reps)
Lats: Chins (1×12 + X Reps); Undergrip chins (1×10 + X Reps); Pullovers (1×10 + X Reps) ss Undergrip rows (1×12); Undergrip rows–stage (1×10)
Triceps: Lying extensions (2×15,10 + X Reps); Overhead extensions (2×10,8 + X Reps) ss Bench dips (2×12,9 + X Reps)
Abs: Kneeups (1×18) ss Full-range crunches (1×25 + X Fade) ss Planks (1×60 sec); Bench V-ups (1×15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary: My training partner (5-year old son) didn’t show up in time, so it was all-solo training today. In reality, that means more focus and less rest, so it’s a good thing, but I know he’ll be upset that I didn’t wake him up. Rather than Incline flyes, I tried to mimic cable work by doing One-arm leaning flyes. By simply holding on to a support beam in the gym and keeping my non-working-side foot against the beam, I can lean far enough out to do one-arm flyes, and the unique angle creates a pretty incredible upper-pec contraction at the top. Great feel! Everything else remained about the same. It’s a great workload combo that leads to a pretty incredible upper-body pump, especially with the residual soreness from yesterday’s workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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Delts, Midback, Biceps, Forearms

Friday morning was our tax-day appointment, so I got so wound up with that that I forgot to post a blog. No forgetting to write about today’s workout, though. Swole patrol was on duty. LOL…

Delts: DB upright rows (3×15,12,8 + X Reps); Seated laterals (1×12 + X Reps) ss Wide DB upright rows (1×12 + X Reps); Standing DB presses (1×12 + X Reps); Seated DB presses (1×10 + X Reps); Incline one-arm laterals (1×12 + X Reps) ss Leaning one-arm laterals (1×8 + X Reps); Bent-over laterals–drop set (1×10(7) + X top)
Midback: Chest-supported DB rows (2×12,10 + X Reps); Bent-arm bent-over laterals–drop set (1×12(8) + X Reps); Forward-lean shrugs (1×15 + X Reps) ss Shrugs (1×15 + X Fade)
Biceps: Standing DB curls (2×12,10 + X Reps); Concentration curls–drop set (1×12(8) + X Reps); One-arm spider curls (1×12 + X Fade)
Forearms: Incline hammer curls (1×10 + X Reps) ss Standing close-grip hammer curls (1×8 + X Reps); Reverse wrist curls–drop set (1×12(8) + X Reps); Wrist curls–drop set (1×12(8) + X Reps); Forearm rockers (1×15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary: Lots of blood flow and plenty of pump. This is probalby the longest day of the three on this split, but that doesn’t mean it’s long. Still no problem getting it all out in under an hour with time to spare. Delts are getting a much needed extended blast, and biceps are responding surprisingly well to relatively low volume. Forearms have been underworked for a while – strength is fine, but the burn is almost unbearable, and the pump is so intense that it almost hurts. In a good way, of course.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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