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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…]
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…]
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…]
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.
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.
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.
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.
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.
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.
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.
