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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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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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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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.

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Back, Delts, Biceps, Abs (P2 + higher reps)

Shockingly great Saturday workout considering I woke up at 3 a.m. for no good reason. Although, it sure makes for a productive weekend when you’ve managed 4 hours of work and half a pot of coffee by 7 a.m. Workout might’ve been great because of the higher reps, or maybe because I was delirious (or maybe both?)…

Back: Chins (2×15,10); Pullovers (1×15); Behind-the-neck chins (2×10,8); One-arm DB rows (1×15); Bent-over bent-arm laterals (2×15,12); Forward-lean shrugs (1×18)
Delts: DB upright rows (2×15,12); Incline one-arm laterals (1×15); Lateral raises (2×14,12)
Biceps: DB curls (2×15,10); Incline DB curls (1×12); Concentration curls (2×15,10)
Abs: Full-range crunches (2×20)—last set ss with Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds of Muscle in 10 Weeks e-book.

Summary: I guess I can’t say that I woke early for no reason, as my son was up with a cough most of the night, so once my brain got rolling around 3 a.m. there was no hope of going back to sleep. By 4 a.m. I gave up and got out of bed. It was rough to get started with the workout, but all was good after the first 30 seconds. Back, delts and biceps all responded really well to the slight increase in reps, and the short rest periods kept things moving along quickly, so no increase in time spent in the gym. Not a bad way to start the weekend – aside from the sick boy who won’t get much play time today.
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 (Phase 2)

Great workout, but I have to admit… Training every other day makes it hard for me to keep track of what day it is. LOL! I love the built-in rest/recovery, though. Today was great even though I rushed it a bit to stay on schedule. That actually seemed to make it better, as I made sure to keep rest periods at a minimum…

Back: Chins (2×12,10); Pullovers (1×12); Behind-the-neck chins (2×10,8); One-arm DB rows (1×10); Bent-over bent-arm laterals (2×10,8); Forward-lean shrugs (1×18)
Delts: DB upright rows (2×14,12); Incline one-arm laterals (1×12); Lateral raises (2×12,10)
Biceps: DB curls (2×12,10); Incline DB curls (1×10); Concentration curls (2×10,9)
Abs: Leg raises (1×15); Full-range crunches (2×12); Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds in 10 Weeks e-book.

Summary: I got a great pump today for some reason, and I really think it’s just the reduced rest time from rushing a bit. I wasn’t in such a rush that I had to skip anything, but I wanted to make sure it was all done in the shortest time possible. That made the rest much more condensed, as I think I start to push the between-bodypart rest periods a bit when I’m not on a full-on 4X or TORQ sequence as with this routine. When I remember to keep low rest periods (35-45 seconds), the pump ends up off the charts.
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 (Phase 2)

We had to get to Saturday-morning Judo for my son, so this was a low-rest, all-out training session. I liked it! I had to condense 45 minutes of work into 30 minutes, and I didn’t want to skip anything at all. That meant very little rest between anything…

Back: Chins (2×12,10); Pullovers (1×10); Behind-the-neck chins (2×10,8); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×10,8); Forward-lean shrugs (1×18)
Delts: DB upright rows (2×14,12); Incline one-arm laterals (1×10); Lateral raises (2×10,9)
Biceps: DB curls (2×10,8); Incline DB curls (1×10); Concentration curls (2×10,9)
Abs: Leg raises (1×18); Full-range crunches (2×15); Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds of Muscle in 10 Weeks e-book.

Summary: Great pump, and the lungs got a nice blasting, too. I thought for sure I’d have to at least skip abs, but all the huffing and puffing meant that I was able to jam everything into my limited amount of gym time. I could’ve rested more and skipped a shower, but who are we kidding… No body wants that. 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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Back, Delts, Biceps, Abs (Phase 2)

I think I’m a fan of this every-other-day split. At least now that I remember to train on the weekend. LOL! It gives me a day in between for interval cardio when I’m in the mood, and it means that I get more time to work on the “off” days even when I do cardio. Plus, workouts are still under an hour (usually close to 45 minutes) and focus is high thanks to the bonus recovery day in between…

Back: Chins (2×12,10); Pullovers (1×10); Behind-the-neck chins (2×10,8); One-arm DB rows (1×14); Bent-over bent-arm laterals (2×10,9); Forward-lean shrugs (1×18)
Delts: DB upright rows (2×14,12); Incline one-arm laterals (1×10); Lateral raises (2×10,9)
Biceps: DB curls (2×10,9); Incline DB curls (1×10); Concentration curls (2×10,9)
Abs: Leg raises (1×18); Full-range crunches (2×15); Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds of Muscle in 10 Weeks e-book.

Summary: Great one today! Everything just felt “in tune,” so the feel was great on everything. As mentioned above, I’m really enjoying this split, so even after Phase 2 comes to an end in 3 weeks, I’ll probably stick with the same split, but I’ll be incorporating some tension-time-extending techniques. Before that, however, I have a feeling some X-centric sets might be in my future, as the idea of burning of some winter-based adipose tissue sounds somewhat appealing.
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 (Phase 2)

Great workout! Back work was outstanding, delts felt great, and biceps got a good pump. Only complaint would be that the fullness and pump aren’t lasting as long as they do when I use more sets/reps. I’ll stick with things as-is for at least another week, and will stay on the same every-other-day split, but might end up adding some 4X or TORQ sets, or maybe just some regular X Reps for some longer sets…

Back: Chins (2×12,10); Pullovers (1×10); Behind-the-neck chins (2×10,8); One-arm DB rows (1×14); Bent-over bent-arm laterals (2×12,10); Forward-lean shrugs (1×14)
Delts: DB upright rows (2×14,12); Incline one-arm laterals (1×10); Lateral raises (2×12,10)
Biceps: DB curls (2×10,9); Incline DB curls (1×10); Concentration curls (2×10,9)
Abs: Leg raises (1×18); Full-range crunches (2×15); Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds in 10 Weeks e-book.

Summary: Workout felt really good, and I probably don’t need any changes just yet, but I’m itching for some longer tension times. Probably some minor changes in the next couple of weeks, but I was really impressed with today’s workout. Strength is still going up, and the only change today was to abs, where I opted for 1 set of leg raises and 2 on full-range crunches, rather than the other way around. Looking forward to remembering my Sunday session this weekend. 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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Back, Delts, Biceps, Abs (Phase 2)

Apparently it’s been a long time since I trained on an every-other-day split, because I blew right through the weekend and only realized this morning that I missed a workout. LOL! I guess I’ll just consider the extra rest as a break-in for Phase 2. And NOW it’s in full swing…

Back: Chins (2×12,10); Pullovers (1×12); Behind-the-neck chins (2×10,8); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×12); Forward-lean shrugs (1×14)
Delts: DB upright rows (2×14,12); Incline one-arm laterals (1×10); Lateral raises (2×10,9)
Biceps: DB curls (2×10,9); Incline DB curls (1×10); Concentration curls (2×10,9)
Abs: Leg raises (2×15); Full-range crunches (1×15); Planks (1×60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds of Muscle in 10 Weeks e-book.

Summary: While I have trained on several weekend days over the past several months, it’s never been part of the routine, and just something I’d do when I felt the need. This is probably the first time in 6+ years that weekend training has been part of my schedule, and old habits die hard. It was a great workout today, though, and back felt pretty outstanding. Pump was great on all bodyparts, and I love the level of focus you need when you’ve only got 1-2 sets per exercise to make it worth it. Yes, my rep counts are, and will continue to be, higher than prescribed in the Size Surge Workout, but only because I like to maintain a balance between power and tension time. This is a good balance for now, and a big change compared to the last few years of training. It’s like a flashback while utilizing techniques that work better for me now that I’m “well aged” compared to when I was in my 20s.
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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