I was actually surprised at how good this delts and arms workout was. The whole family had two bad nights of sleep in a row due to our son being a little sick, and it was a total of maybe 5 hours of sleep between Monday and Tuesday night. Not ideal! Got a slow and sluggish start, but a bit of bloodflow and caffeine seem to go a long way…

Delts: DB presses (4×10,9,10,12–first two sets Xcen; third regular; fourth Xcel + X Reps); DB upright rows (3×15 + X Reps)
Triceps: Lying DB extensions (4×10,9,10,10–first two sets Xcen; third regular; fourth Xcel + X Reps); Close-grip presses (3×12 + X Fade)
Biceps: Seated curls (4×10,9,9,10–first two sets Xcen; third regular; fourth Xcel + X Reps); Concentration curls (3×12 + X Fade)
Forearms: Wrist curls (3×9,8,10–first set Xcen; second regular; third Xcel + X Reps); Reverse wrist curls (3×9,7,9–first set Xcen; second regular; third Xcel + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.

Summary: Very short on time, so I dropped stretch-position moves, but kept everything else as it was last week. As I said above, I was honestly surprised at how good the workout was. Plus, our son seems to be feeling a bit better, so we’re all hoping for a real night of sleep tonight. Maybe even a nap at some point. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

I love the stress-free feeling of a Saturday morning workout. The only downer from today’s delts and arms training was looking out the gym window to see an incredibly clear and sunny day on the horizon… And the green lawn begging to be mowed. I’ll look at that on the positive side, though, as it’s going to be 7 straight months of 2.5 hours of outdoor “workouts” every single week. LOL…

Delts: DB presses (4×12,10,8,6 + X Reps); Lying one-arm laterals (3×10 + X Reps); Lateral raises (3×10 + X Reps); Lateral shrugs (3×12 + X Reps)
Triceps/Biceps: Lying DB extensions (4×12,10,8,6 + X Reps) ss DB curls (4×12,10,8,6 + X Reps); Overhead extensions (3×10 + X Reps) ss Incline curls (3×10 + X Reps); Kickbacks (3×15 + X reps); Spider curls (3×15 + X Reps)
Forearms: Wrist curls (2×20,15 + X Reps) ss Reverse wrist curls (2×20,15 + X Reps)

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book. 

Summary: Although I didn’t post a training blog yesterday, I most certainly did train. It was a leg day, but I got so stoked on the fact that I was able to temporarily fix my stationary bike, that I did a big calf workout followed by HIIT cardio for quads and hams. I don’t think I had ever been excited about cardio before yesterday, but it ended up as a really good morning.Today I borrowed a couple of Steve’s ideas from his training this week. I traded my Incline one-arm laterals for a lying version, but used a bench instead of the floor. Very uniqe feel. I also opted for Lateral shrugs to finish delt training, as I wanted a bit more trap work. Arm training stayed basically the same except for the contracted movements. I ended with Kickbacks for triceps and Spider curls for biceps. Great variety to keep things interesting. Forearms got a little extra pumped, and vascularity is definitely starting to creep through. Must’ve been yesterday’s first full-fledged HIIT cardio session in months. LOL

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book

The sun shining in through the gym window this morning was invigorating, and I even saw green grass starting to sprout up through the brown mess. Then I remembered how much lawn mowing I’ll have to do for the next several months, and I got angry. Nothing like using seasonal joy and anger to fuel your workout. LOL…

Delts: DB presses (4×12,10,8,6 + X Repss); Incline one-arm laterals (3×12 + X Reps); Lateral raises (3×10 + X Reps); DB upright rows (2×20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4×12,10,8,6 + X Reps—first set Xcen) ss DB curls (4×12,10,8,6 + X Reps—first set Xcen); Overhead one-arm extensions (3×8,10,10 + X Reps); Incline curls (3×9,10,10 + X Reps); Bench dips (3×12 + X reps); Concentration curls (3×12 + X Reps)
Forearms: Wrist curls (2×20,15 + X Reps) ss Reverse wrist curls (2×20,15 + X Reps); Forearm rockers (2×15)

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book. 

Summary: I started arms with supersets for the midrange movments, but I feel one-arm extensions so much better, that I kept the stretch movements as straight sets. Same thing for the contracted move, since concentration curls were on the menu today. All around great workout.

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s  e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For  meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

I decided to take Saturday as a rest day, and it was a father-son day while my wife was at an expo most of the day, so it was good timing. I was fired up to train delts and arms this morning, though, with sunlight beaming into the gym and plans to fire up the grill this afternoon—it might be a couple of weeks early, but I’m calling it spring for today…

Delts: DB presses (4×8,10,8,6 + X Repss—first set Xcen); Incline one-arm laterals (3×7,10,10 + X Reps—first set Xcen); Lateral raises (3×8,10,9 + X Reps—first set Xcen); DB upright rows (2×20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4×8,10,8,6 + X Repss—first set Xcen) ss DB curls (4×9,10,8,6 + X Repss—first set Xcen); Overhead extensions (3×8,10,10 + X Repss—first set Xcen) ss Incline curls (3×9,10,10 + X Repss—first set Xcen); Bench dips (3×12 + X reps); Concentration curls (3×12 + X Reps)
Forearms: Wrist curls (2×20,15 + X Reps) ss Reverse wrist curls (2×20,1 + X Reps5); Forearm rockers (1×15)

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book. 

Summary: Best workout in ages! It was all based on my mood and motivation this morning, too, so it proves what an imporant role the mind plays. I was inspired by our own e-zines, and from Steve’s blog, so I started with some fat-burning and mass-boosting X-centeric sets. Unreal feel! Every muscle group felt like it was on swole patrol, and now I get to spend the day with my family outside—without snow pants! LOL

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s new e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For  meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Spring is in the air! You know your perspective has changed when 37° is “warm,” but there’s definitely a feeling in the air of change, and we’re always preaching about change to gain, so… LOL! The snow is melting, and days are getting longer, so it’s like nature’s way of saying, “Get on it!”…

Delts: DB presses (4×12,10,8,6 + X Reps); Incline one-arm laterals (3×10 + X Reps); Lateral raises (3×12 + X Reps); DB upright rows (2×20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4×12,10,8,6 + X Reps) ss DB curls (4×12,10,8,6 + X Reps); Overhead extensions (3×10 + X Reps) ss Incline curls (3×10 + X Reps); Bench dips (2×20,15 + X reps) ss Spider curls (2×25,20 + X Reps)
Forearms: Wrist curls (2×20,15) ss Reverse wrist curls (2×20,15)

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book. 

Summary: Motivation was really high today, and that always means increased focus, so everything blew up as a result. I was even able to train with the window open for the whole workout, so the fresh air just added to it. This weekend is looking to start warming up a little bit more, so there’s a good chance my poor Vitamin-D-deficient self might even come in contact with direct sunlight. Not sure I’ll even know how to handle that. LOL!

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s  e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For  meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

I was ready for the cold air in the gym for this morning’s delts and arms workout, so no big shocker there. I wasn’t expecting to see snow out the window, however. Not much, but enough to remind you that it’s not quite time to start planning any trips to the lake…

Delts: DB presses (4×12,10,8,6 + X Reps); Incline one-arm laterals (3×10 + X Reps); Lateral raises (3×10 + X Reps); DB upright rows (2×20,15)
Triceps/Biceps: Lying DB extensions (4×12,10,8,6 + X Reps) ss DB curls (4×12,10,8,6 + X Reps); Overhead extensions (3×10 + X Reps) ss Incline curls (3×10 + X Reps); Bench dips (3×15 + X reps) ss Spider curls (3×15 + X Reps)
Forearms: Wrist curls (2×20,15) ss Reverse wrist curls (2×20,15); Hammer curls (1×20)

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book. 

Summary: I changed things up slightly today. Delts have been feeling great, but I wanted some variation, so I started with presses and moved the DB uprights to the end, as the high-rep finisher. I really liked that, and the uprights felt incredible. Arms are getting a lot of indiret work through the week, so I dropped the final high-rep superset finisher, but I increased the reps on the last contracted-position superset to get the best of both worlds. Oddly enough, arms haven’t felt that pumped in a while.

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s  e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For  meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

The coffee was black, so I was on the attack—unlike yesterday. Still alive today, though, so all is well. Great birthday celebration for our boy yesterday, so there was plenty of happy reminders around the house this morning, and that sparked a great workout as I remembered how happy he was for the entire day…

Delts: DB upright rows (4×12,10,10,8 + X Reps); Incline one-arm laterals (3×10 + X Reps); Lateral raises (3×10 + X Reps); DB presses (2×20,15)
Triceps: Lying DB extensions (4×12,10,8,6 + X Reps); Overhead extensions (3×10 + X Reps); Decline parallel presses (3×10 + X reps); Bench dips (2×20,15)
Biceps: DB curls (4×12,10,8,6 + X Reps); Incline curls (3×10 + X Reps); Concentration curls (3×10 + X Reps); Close-grip barbell curls (2×20,15)
Forearms: Wrist curls (2×20,15); Reverse wrist curls (2×20,15); Reverse curls (2×20,15)

Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book. 

Summary: It was a great workout, but I’m never surprised with that when it’s delts and arms. Pump was off the charts, though I’m sure the birthday ice cream floating in my blood stream from last night may have had something to do with that. The only real change was one that nearly started a fire… in my forearms! I ended with high-rep Reverse curls, which I haven’t done in over a hear—maybe two. Whoa! I can barely keep my hands steady on my keyboard now. Excellent!

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s new e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For  meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.