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…]

Share

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.

Share

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.

Share

Chest, Lats, Tris, Abs

Made it through the first full round of the new 3-day split (over 5 days) and couldn’t be happier. Sore everywhere, but not crippling, so no need to hold back on anything. I can’t even remember the last time I did the full UMW X-Rep split, but now I remember why I liked it so much the first time – especially now with slightly higher reps for longer tension times…

Chest: Incline presses (2×15,10 + X Reps); Incline flyes (1×10 + X Reps); Dips–drop set (2×12(8) + X Reps); DB flyes–drop set (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 (1×10); Undergrip rows–stage (1×9)
Triceps: Lying extensions (2×15,10 + X Reps); Overhead extensions (2×10,8 + X Reps) ss Bench dips (2×10,8 + X Reps)
Abs: Kneeups (1×15) 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: Very happy with the new routine, and the split with this volume seems to be ideal at the moment. Mind you, it’s been a whopping 4 days, so I’ll keep tabs on my recovery, but I don’t sense their being any issues. I might have to sneak back to super-early training, however, as my 5-year old son has been my training partner this week. He’s mostly ended up working in a coloring book next to me between his “sets,” but today he decide to start practicing on his drums. Let’s just say it was loud and not exactly idea for focus. Of course, the workout was pretty incredible, too, so maybe it was a good thing? LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Chest, Lats, Tris, Abs (UMW)

Sometimes you wake up feeling great and want to shake things up a bit, so that’s what I did today by bringing back UMW. I was still loving the Size Surge split with TORQ and 4X mixed in, but sometimes it’s best to make changes before things get stale…

Chest: Incline presses (2×15,10 + X Reps); Incline flyes (1×10 + X Reps); Dips–drop set (1×15(10) + X Reps); DB flyes–drop set(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 (1×10); Undergrip rows–stage (1×9)
Triceps: Lying extensions (2×15,10 + X Reps); Overhead extensions (2×12,8 + X Reps) ss Bench dips (2×10,8 + X Reps)
Abs: Kneeups (1×15) 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: I had the intent of continuing with the SS split plus TORQ/4X, but the 2-day split over 5 days would mean minimal rest between bodyparts on a regular basis. Plus, while the workouts weren’t long, I wanted to put more concentration into my leg work, which has been combined with chest and tris for several months. I flashed back to the incredible progress I made on our original X-Rep routine from the UMW e-book, and figured that would be perfect. There are a few changes here and there based on the minimal equipment I have, and the reps are higher than what we did in UMW, but just as a meanst to keep tension times a bit longer. Plus, I’m also continuing with the 45 seconds of rest between sets and exercises. Made for an absolutely incredible workout, and I’m looking forward to seeing how things progress over the next several weeks.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Back, Delts, Biceps, Abs (great one!)

Another great one! Plus, our internet was down for a bit this morning, so it “forced” me to go back to my old, earlier training time. It actually works better this way anyway, so it was a welcome problem…

Back: Undergrip chins (3×12 + X Reps); Pullovers (2×15,10); Behind-the-neck chins (3×10 + X Reps); One-arm DB rows (2×14,12); Bent-over bent-arm laterals (2×14,12 + X Reps); Forward-lean shrugs (1×20 + X Reps)
Delts: DB upright rows (3×30,20,15 + X Reps); Incline one-arm laterals (2×12,10 + X Reps); Lateral raises (2×15,12 + X Reps)
Biceps: DB curls (3×30,20,15); Incline DB curls (1×12 + X Reps); Concentration curls (2×15,12 + X Reps)
Forearms: DB wrist curls (2×15,10); Reverse DB wrist curls (2×15,12)
Abs: Full-range crunches (3×30,20,15)—last set ss with Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary: Outstanding weather and an outstanding workout. The only thing that would’ve made it better is if I had been able to open the gym window for some fresh air. No, there was nothing wrong with the window, but our dog has decided that his new bathroom is right outside of that window. I’ll take stale basement air over that any day. LOL! Strength was great, and so was the pump. I’ll probably start using some rep-speed variations from SSCC to add to the variety. Despite the back work, forearms have felt a bit ignored, so I added direct work back into the mix. Felt great, and added to the lower-arm vascularity, which always helps with the pre-summer motivation.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Back, Delts, Biceps, Abs (time to eat)

Great workout! Everything felt perfect, but I had the sudden realization that it’s time to eat! I’m lucky to still have good strength and to still be getting an impressive pump. One of the joys of working at home is that you have easy access to your kitchen at all times. One of the drawbacks, however, is that it’s depressingly easy to forget meals. Time to get back to using an alarm clock as a reminder to eat…

Back: Undergrip chins (3×12 + X Reps); Pullovers (2×15,10); Behind-the-neck chins (3×10 + X Reps); One-arm DB rows (2×12,8); Bent-over bent-arm laterals (2×14,12 + X Reps); Forward-lean shrugs (1×20 + X Reps)
Delts: DB upright rows (3×30,20,15 + X Reps); Incline one-arm laterals (2×12,10 + X Reps); Lateral raises (1×20 + X Reps)
Biceps: DB curls (3×30,20,15); Incline DB curls (1×12 + X Reps); Concentration curls (2×15,10 + X Reps)
Abs: Full-range crunches (3×30,20,15)—last set ss with Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary: This incredibly nice weather means that we’ve been shedding the layers of clothing, and yesterday was the first time I’ve worn a T-shirt since September. Aside from just being pasty white from not having been in the sun for so long, I noticed that, despite my workouts being great, I’m looking like a reduced-size version of myself. Sure, being sick for 1.5 weeks wouldn’t have helped, but I wasn’t sick to my stomach at all… I saw myself in the mirror and realized that I’m simply not eating enough. I have a feeling that getting myself back up to my normal macronutrient levels will blast me into decent shape in no time. Just funny to realize how easy it’s been to miss meals when there’s a stocked kitchen right below me, but I’ll blame the multiple shirts I’ve been wearing every day for the illusion of size. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Back, Delts, Biceps, Abs

Yesterday was almost a full relapse, so I was happy that I was able to train today – after popping some ibuprofen. Plus, I actually had the most focused and intense back, delts and biceps workout I’ve had in weeks. I don’t like taking anything when I’m sick, but today was definitely worth it…

Back: Undergrip chins (3×12 + X Reps); Pullovers (2×12,10); Behind-the-neck chins (3×10 + X Reps); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×14,12 + X Reps); Forward-lean shrugs (1×20 + X Reps)
Delts: DB upright rows (3×30,20,15 + X Reps); Incline one-arm laterals (1×12 + X Reps); Lateral raises (2×18,12 + X Reps)
Biceps: DB curls (3×30,20,15); Incline DB curls (1×12 + X Reps); Concentration curls (2×15,10 + X Reps)
Abs: Full-range crunches (3×30,20,15)—last set ss with Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary: Yesterday was rough, so I skipped cardio. Actually, I tried cardio… I lasted 8 minutes before I thought I was going to die, so I skipped the rest and went back to work. Woke up this morning with a bit of a headache and some body aches still, so I took something with my morning coffee and breakfast in hopes to at least be able to train. That did the trick, as I felt 100% in the gym. It was one of the best workouts in weeks, actually, and the pump was incredible! Lots of focus and intensity on everything, but maybe part of that was knowing that we’ll have nice weather for the next week. Whatever it was, the workout was great.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Back, Delts, Biceps, Abs (fight through it)

This is getting ridiculous. Still feeling a bit under the weather, but I’ve decided to fight through it rather than take it easy. What started off as a seemingly 24-hour bug last week has lingered and turned into a sinus and lung infection as far as I can tell. I probably should’ve taken a day off, but I simply didn’t want to, and I figured the worst thing that could happen is I can feel worse tomorrow, but it’s a non-training day anyway: Challenge accepted…

Back: Chins (3×12); Pullovers (1×15); Behind-the-neck chins (3×10); One-arm DB rows (1×15); Bent-over bent-arm laterals (1×20); Forward-lean shrugs (1×20)
Delts: DB upright rows (3×30,20,15); Incline one-arm laterals (1×15 + X Reps); Lateral raises (1×18 + X Reps)
Biceps: DB curls (3×30,20,15); Incline DB curls (1×15 + X Reps); Concentration curls (1×15 + X Reps)
Abs: Full-range crunches (3×30,20,15)—last set ss with Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary: While I did decide to train through whatever I have, I am (barely) smart enough to know that I was better off not going to absolute failure. Plus, my lungs were struggling to keep up a bit, as they seem to have a nice dose of nasties they wanted to try to cough up relentlessly. Overall it was a good workout, and much better than wishing I would’ve trained. Hopefully just enough to work with my immune system rather than against it, though I won’t really know for another 18-24 hours. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Back, Delts, Biceps, Abs (post germ-fest)

You may have noticed that I missed a training day yesterday. It was because of a kid’s birthday party. No, not because I had to go to an early-morning birthday party, but because we went to one a few days before. Nothing hits your stressed adult immune system like a dozen kids running around at a germ-fest and coughing on you…

Back: Chins (3×12); Pullovers (1×15); Behind-the-neck chins (3×10); One-arm DB rows (1×15); Bent-over bent-arm laterals (2×18,15); Forward-lean shrugs (1×20)
Delts: DB upright rows (3×30,20,15); Incline one-arm laterals (1×15 + X Reps); Lateral raises (1×18 + X Reps)
Biceps: DB curls (3×30,20,15); Incline DB curls (1×15 + X Reps); Concentration curls (1×15 + X Reps)
Abs: Full-range crunches (3×30,20,15)—last set ss with Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary: I probably need to boost my vitamin intake when I know there are kid parties for us to attend, as it seems inevitable that I’ll get sick otherwise. I thought I was fine, but my son got sick, then I was bound to be next… And I was. Took me out for a day and a half. Today was a good one, though, so I didn’t feel too terrible about missing. I went with 4X (3X, really) on midrange exercises for back, but only because I didn’t think I could get 30 reps on Chins. LOL! TORQ felt particular good on the delts and biceps, and I was really just happy to wake up feeling healthy again. Kids! ha!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Share

Warning: Invalid argument supplied for foreach() in /home/itsamans/public_html/wp-content/plugins/kebo-twitter-feed/inc/get_tweets.php on line 257