Wednesday, May 7, ’14: Legs

Walked down into the gym this morning to remember that I only got one leg workout in last week. Jumping right into 30 reps of squats is a great way to prove to yourself just how quickly you can start to feel out of shape from a cardiovascular standpoint, and the post-workout walk up the stairs would’ve been great entertainment had it been caught on video…

Quads: Squats (3×30,20,15 + X Reps); Sissy squats (3×8—DXO + X Reps)
Hamstrings: Stiff-legged deadlifts (3×10—DXO + X Reps ); Alternate leg curls (3×30,20,12 + X Reps)
Calves: One-leg calf raises (3×30,20,15 + X Reps); Donkey calf raises (3×15—DXO + X Reps); Seated calf raises (3×20 + X Reps)

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 DXO sets.

Summary: It doesn’t look like much when you see it in writing, but TORQ on squats is pretty darn intense, and rest time was definitely a little more than 40 seconds. Still under a minute, but cutting it close. Quads were already screaming, and DXO on Sissies had them crying, and definitely would’ve made me look as the name implies. DXO on Stiff-legged deadlifts was a great change, and made the leg curls that much tougher. Luckily, I was able to mend my Donkey calf raise apparatus after having it fall apart last week, so calf training was great.

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


Review: The Lean Body Promise, 2nd Edition

Lean Body Promise coverA well-known problem with most diets is the fact that they fail. It happens because they don’t focus enough—or sometimes at all—on creating positive physical as well as mental change. The Lean Body Promise isn’t about just a diet, however, but is more about focusing on changing the way you think and go about trying to achieve your physical goals. And who better to guide you than IFBB Hall of Famer Lee Labrada, with more than 30 years of experience and 22 major titles to his name.

Labrada’s promise is that he can help you transform your body with simple, 30-minute daily workouts and his non-starvation eating plan. Following everything as he has outlined it in The Lean Body Promise would certainly help you achieve a leaner and healthier body.

Labrada was one of the best bodybuilders in the world for more than a decade, but his approach is easy enough for anyone to follow. The chapter titled “The Inspiration” highlights just how effective those methods are, with a dozen impressive success stories, including before and after photos and even personal tips that the subjects learned along the way.

“The Meal Plan” is, without a doubt, the best part of The Lean Body Promise. Labrada talks about methods that many of us preach on a regular basis, and he does a great job of laying it out without laying on any guilt. His analogy of calories being money and your body being the bank account should make it easy for anyone one to understand the basics. I’d advise following his idea of purposely bouncing checks through this dietary analogy—but not with your personal account.

The meal planning chapter leaves you with no excuse for not following his Lean Body plan. There are lists of great foods for each macronutrient segment,  info on how much of each to eat, when to eat it and even when and how to cheat. Yes, cheating is a good thing, at least when you follow the plan. That’s the big emphasis here, planning. Everything from actual meal planning to what aisles to shop in at your supermarket to what you should order in just about any type of restaurant you can think of, including some major fast-food chains—for those times when you have no other choice.

“The Workout” is obviously one chapter for which Labrada has no shortage of valuable material. Geared mostly toward those who may not have a lot of experience working out, it still contains a good amount of information for everyone. The training program is a simple push/pull/legs split with descriptive illustrations of most of the exercises.

Labrada Lean Body Promise Cover

Labrada’s Lean Body Promise is full of great, easy-to-follow and proven techniques—definitely worthy of a space in your get-ripped library.



Fix Your Shoulder Pain

Shoulder Pain E-bookAnyone who has spent enough time in the gym has inevitably come into some issues with shoulder pain.  Whether from bad form or bad exercises, the reason doesn’t necessarily matter… The pain sucks.

Chances are that you probably avoid certain exercises because they cause nagging shoulder pain.  You’re not alone. It turns out that close to 40% of all resistance training injuries affect the shoulder area, making it the #1 injury by a longshot.

Those numbers only represent the people who went to the doctor about their problems. If you just have an annoying ache, you could be headed  on a downward spiral if you don’t take action to keep your shoulders healthy. 

Exercise Physiologist Rick Kaselj, MS  is the go-to guy for athletes who want to get back to pain-free workouts rather than being told, “Don’t do what hurts.”  That advice only works in the short-term anyway, and too many people ignore it when they think it’s an exercise that works regardless of their pain. 

Rick is the guy who teaches other fitness professionals the newest techniques to help their own clients. He’s given over 315 live presentations to over 6065 health and fitness professionals across Canada and the USA.

Mike Westerdal, CPT—best selling fitness author and former sufferer of shoulder pain—and Rick have teamed up to release a brand new system called Fix My Shoulder Pain.

It’s not designed for inactive people, but rather it was created specifically for people who want to get back to their high-intensity workouts without being told by the doctor that they need to find a new hobby. 

The “Traditional Shoulder Pain Model” involves endless cycles of appointments, investigations, stretching and strengthening, but after having hundreds of his clients follow that model with minimal success, Rick needed to find a new model that breaks with tradition and moves clients from painful shoulders to pain-free shoulders.

This led to the creation of his trademarked SR3 Method (Shoulder Reshaping 3-part Method) which is based on one key concept: Reshaping your shoulder from a painful shoulder joint to a pain-free shoulder joint, and that’s what Fix My Shoulder Pain is all about. 

If you have any kind of shoulder pain, this is definitely worth getting. If you could learn just one technique that gives you some relief, it would pay for itself immediately.  With this, however, you learn more than that and you’ll feel like you used to before your shoulder started acting up.  

Rather than just stretching and strengthening, which only provides temporary relief, Rick’s methods actually reconstruct the shoulder joint from the outside and inside.

Fix My shoulder Pain utilizing the SR3 Method is the first shoulder-injury-repair system to help you get back to pain-free workouts by focusing on alignment, tissue quality and activation & endurance.  

Yes, the ad page for this e-book and all of it’s freebies is pretty long, but you can just scroll down to the order button once you’ve gotten a feel for what they’re offering.  Your shoulders will thank you!


Old School, New Body

I spent almost 20 years training with Steve Holman, Iron Man magazine’s editor in chief.  From 2004 to present we’ve published several e-books together through and its sister sites (, and  We came up with some of the greatest training routines I’ve ever followed, and there’s still more on the horizon as we get to do our training research separated by a couple thousand miles.   

Since then, however, Steve has also ventured into new training territory with Becky, his wife.  He and Becky have come up with their F4X System based on the legendary density training techniques of the late Vince Gironda.  Similar to our 4X training technique, the methods in their new Old School New Body e-book are aimed at those over 35 years of age who want increased health and the anti-aging benefits of resistance training—without the need for anything more than moderate weights.  That doesn’t mean the training is easy, though.

They’ve split the training into three levels:

  1. Lean: A simple 4-exercise routine for beginners or anyone else who wants to train 3 days a week with weights. Not for the hardcore, but perfect for anyone looking to naturally increase growth hormone production and to melt body fat with the added bonus of a couple pounds of new quality muscle to make you look great.
  2. Shape: More extensive 45-minute workouts 3 days per week. Basic bodybuilding for both men and women utilizing F4X on every exercise so there’s no need for injury-inducing poundages.
  3. Build: Full-range Positions of Flexion routine used on every muscle group. It’s got the F4X system combined with other intensity techniques to allow continued use of moderate weights with even more gains.

Old School, New Body has multiple meal plans, making it an even more complete e-book for those also looking for fat-loss and nutrition tips.  They cover some key supplements, hormone boosting, alcohol (how it’s not so bad) and a whole lot more.  



Geared towards those over 35 looking to increase their quality of life through weight training, it’s got a lot of great information for anyone of any age looking to get in better shape.  Plus, the e-book purchase includes multiple other e-books as well, with information from muscle building and fat burning to general health and better sex.  

Available at