Delts, Back, Arms (good pump!)

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…]

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Delts, Back, Arms (crack of thunder)

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…]

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Delts, Midback, Arms (growth day)

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…]

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Delts, Midback, Arms (thunderstruck)

Pretty outstanding workout considering the lack of sleep last night from being thunderstruck. Don’t get me wrong, I love a good thunderstorm – just not when it rolls in at 3 a.m. The thunder itself wasn’t so bad, but the volume of rain and wind was almost deafening…

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 (1×10 + X Reps); Seated DB presses (1×12 + X Reps); Incline one-arm laterals (1×12 + X Reps) ss Leaning one-arm laterals (1×12 + 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 (1×10(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 (1×10 + X Fade)
Forearms: Incline hammer curls (1×12 + X Reps) ss Standing close-grip hammer curls (1×8 + X Reps); Wrist curls (2×12,10 + X Reps) ss Reverse wrist curls (2×10,10 + 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: A slightly late and slow start to the workout, but it was surprisingly good all things considered. Just as good as Monday, really. The only change today was the sequence on forearms: I did supersets of wrist curls with reverse wrist curls rather than drop sets on each, and changed it up to have flexor work first. Also went to a slightly different angle on the Incline hammer curls before that. Made for a monstrous forearm pump and a difficult time opening the door to get out of the gym. 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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Delts, Midback, Biceps, Forearms

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.

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Delts, Midback, Biceps, Forearms

Today was a great one, and it was an incredible combo of delts and midback work. I haven’t felt this sort of fullness in a while, and I liked it…

Delts: DB upright rows (3×14,12,8 + 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 (1×10 + X Reps) ss Leaning one-arm laterals (1×8 + X Reps); Bent-over laterals (1×10 + 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 (1×12 + X Reps) ss Shrugs (1×15 + X Fade)
Biceps: Standing DB curls (2×12,10 + X top); Concentration curls–drop set (1×12(8) + X Reps); One-arm spider curlss (1×10 + 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 (1×15(10) + X Reps); Forearm rockers (1×12 + 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: Another great one, and much more delt work than I’ve been doing. That’s a good thing, though, as delts have always been a weak area for me, at least from a width aspect. I blame my parents for my narrow clavicles. LOL! Delts felt great, and they’ll probably be sore tomorrow. Midback felt great, too, and much more “in touch” than it has lately. Biceps and forearms always respond well, and it was great to have dedicated forearm work for a change. I guess we’ll see if I still have some grip strength left for lats tomorrow.
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, 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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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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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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Calves, Arms, Abs (Phase 1)

Today’s workout had to be adapted again, unfortunately. Calves became the first bodypart based on my single-rep warm-up attempt with deadlifts. Even with 1/2 my normal warmup weight, I almost couldn’t stand up. Still not sure how this happened, because it wasn’t in the gym or doing anything around the house. I really think it’s just a matter of always needing to sleep on my back or side. Oops…

Calves: Standing calf raises (2×15,14)
Biceps: Standing curls (2×10,9); Concentration curls (2×10,9)
Triceps: Lying extensions (2×10,9); Bench dips (2×12,10)
Forearms: Wrist curls (1×12); Reverse wrist curls (1×12); Forearm rockers (1×10); Hammer curls (1×10)
Abs: Leg raises (2×15) ss Full-range crunches (2×15 + X Reps) ss Planks (2×45 seconds)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the 20 Pounds of Muscle in 10 Weeks e-book.

Summary: As much as I hated not being able to do Deadlifts today, that anger actually helped elsewhere. LOL! I went heavier on everything else, and still managed to get a good number of reps with a good amount of time under tension. I’m surprised my early-morning yelling didn’t wake anyone, but it sure made for a great workout. Now to con my wife into going back to her massage-therapy roots today or tomorrow so that I can actually train legs again on Friday.
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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