Back, Delts, Bis, Abs (TORQ workouts)

I’m liking the TORQ workouts so much that it was bothering me that I couldn’t fully utilize it on back work, so I swapped things around a bit. A simple change of sequence made for an insane pump, and the need for a fire extinguisher nearby to help with the burn. LOL…

Back: Pullovers (3×30,20,15 + X Reps); Undergrip chins (3×10); Bent-over bent-arm laterals (3×30,20,15 + X Reps); Behind-the-neck chins (2×10 + X Reps); One-arm DB rows (1×15); Forward-lean shrugs (1×20 + X Reps)
Delts: DB upright rows (3×30,20,15 + X Reps); Incline one-arm laterals (1×15 + 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 (1×18 + 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: Switching the back work around a bit was a great move. It allowed me to actually use TORQ (30,20,15), which I can’t quite do on chins, at least not back-to-back reps with 45-second rest periods between sets. Plus, this actually made the rest of back work feel more productive, so it’s a win-win. No major changes other than sequence adjustments for back. A great workout made even better than last time.
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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Legs, Chest, Tris (back-to-back training)

First back-to-back training days in a while, but I think I need it. Partially because it just keeps me motivated, but also because I find I concentrate better through the day on training days versus off days. I’m debating on whether I’ll go 5 days in a row, or if I might take Wednesdays as a cardio day. We’ll see…

Quads: Squats (3×30,20,15 + X Reps); Sissy squats (2×12,10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×30,20,15 + X Reps); Leg curls (2×15,12 + X Reps)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (3×15,12,8 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); DB flyes (2×15,12 + X Reps)
Triceps: Lying extensions (3×30,20,15 + X Reps); Overhead extensions (1×12 + X Reps); Bench dips (1×12 + X Reps)
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: With the anticipation of less recovery time between workouts, I dropped the volume very slightly, but tried to increase the tension times a bit more. Except for calves where I increased both – they need it. I also made my Lying extensions much stricter for triceps, and it had a profound effect on my reps for the subsequent sets. Prooves that I’ve probably been cheating myself a bit there. Overall, it felt great to have back-to-back training days, and I’ll decide in the morning if I should go 5 days in a row, or take tomorrow as a cardio day.
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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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.

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Legs, Chest, Triceps (birthday blast!)

Friday the 13th AND birthday blast training… What a frightening combination. Actually turned out to be a great workout, and I didn’t even feel (that) bad about my family greeting me with cake immediately after. LOL! I had an ample dose of protein, and the chocolate-on-chocolate cake spiked my insulin for a beneficial hormone boost, I’m sure…

Quads: Squats (3×30,20,15 + X Reps); Sissy squats (3×10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×15 + X Reps); Leg curls (3×15 + X Reps)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (3×12,10,8 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); Incline DB flyes (1×12 + X Reps); DB Bench presses (2×20,15 + X Reps); DB flyes (1×12 + X Reps)
Triceps: Lying extensions (3×30,20,15 + X Reps); Overhead extensions (1×15 + X Reps); Bench dips (2×15 + X Reps)
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: How could it not be a great workout when I woke up alive on my birthday? That’s always a great way to start another year, and the workout echoed that. Legs are still shaking, and chest and tris are still pumped – no doubt from the post-workout cake consumption. You simply don’t say “no” to a 5-year old boy when he’s standing in front of you with a birthday cake and lit candles, though. Now to enjoy the pump, get some work done, and enjoy the day.
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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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.

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Legs, Chest, Triceps (no mo’ snow)

What an incredible weekend! It’s all relative, I know, as a weekend like this one would be considered almost cold in summer, but considering there was “no mo’ snow” on the ground from the last snowfall 4 days ago, mid-60s and sunny was pretty darn nice. The only bad thing is that the hot and humid summer is that much closer, and so is yard duty. LOL…

Quads: Squats (3×30,20,15 + X Reps); Sissy squats (3×10 + X Reps)
Hamstrings: Leg curls (3×30,20,1 + X Reps); Stiff-legged deadlifts (3×10 + X Reps)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (2×15 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); Incline DB flyes (1×12 + X Reps); DB Bench presses (1×20 + X Reps); DB flyes (1×12 + X Reps)
Triceps: Lying extensions (3×30,20,15 + X Reps); Overhead extensions (1×15 + X Reps); Bench dips (1×15 + X Reps)
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: We actually spent most of the weekend outside, got plenty of springtime yard prep done, and lots of play time with the boy. A long-sleeve shirt was bordeline uncomfortable, and lots of people were out in shorts. Spring is in the air! That means that mornings are still cool (which I love for training) and fresh air is abundant, so the motivation is kicking into ultra high gear. Great workout because of it, and I’ve felt that legs are getting a good workout, but not quite enough workload, so I bumped up the volume a bit, and both quads and hams were on fire as a result. Chest was on swole patrol, too. Amazing what decent weather can do for your overall sense of well being. That’s the beauty of having real seasons, and a huge part of the reason we relocated. Love it!
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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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.

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Legs, Chest, Triceps (germ season)

Still a bit sick, and was feeling pretty terrible yesterday morning. Felt OK by the evening, though, and better today than yesterday. Seems to be germ season, or I know have new level of allergies I’ve never dealt with before. I still blame the little kids – they’re everywhere. LOL…

Quads: Squats (3×30,20,15 + X Reps); Sissy squats (1×15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×30,20,15 + X Reps); Leg curls (1×15 + X Reps)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (1×15 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); Incline DB flyes (1×12 + X Reps); DB Bench presses (1×20 + X Reps); DB flyes (1×12 + X Reps)
Triceps: Lying extensions (3×30,20,15 + X Reps); Overhead extensions (1×115 + X Reps)
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: Today was a good training session, but it was hard work. It always is, but not usually this hard. I had a nice dose of nasal discharge running down my throat on leg work, and high-rep squats are nauseating enough on their own. Needless to say, it was a great ab workout, too, as I went into major dry heaves after every set. It was almost funny. Almost. Felt much better once I finished legs and moved on to chest, though. Good pump and great burn. Plus, I’ve further increased tension times by adding X Reps back in at the end of most final sets.
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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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.

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Legs, Chest, Triceps (Snowtime Training)

Saturday morning snowtime training session. Good times! Finally some snow again to cover our ugly brown lawn. I can handle the snow, as it’s a good excuse for outdoor fun, but I’ve had about enough of the cold-with-no-snow parts of this winter. Moving on…

Quads: Squats (3×30,20,15); Sissy squats (1×15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×30,20,15); Leg curls (1×18)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (1×15 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); DB flyes (1×12 + X Reps)
Triceps: Lying extensions (3×30,20,15); Bench dips (1×18)
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: It was a good workout overall. Heck, I was able to do squats for the first time in a couple of months, it seems. I was in slow-mo, however, and not sure why. Could’ve been because it was Saturday morning and I didn’t feel rushed, or maybe it was just the 30,20,15 sequence on squats. The more I think about it, that might have been it. LOL! Those burned like crazy, but felt incredible. My lungs had trouble keeping up, though. Pump was great across all bodyparts, and you can see I decreased the chest work a bit. Lower pecs have been responding fine, but uppers are looking flat again, so this an attempt at focus more than anything else. Now, time to see if there’s enough snow on the ground to try and keep up with my 5-year old boy.
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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