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.


Thursday, Jan. 9, ’14: Chest, Delts, Triceps (Pumptastic!)

That was pumptastic! As much as I love the mindset on Power days, I’m still constantly amazed by how much better longer tension times and low-rest periods feel. It feels like I somehow have more blood volume on 4X/TORQ days, and all that extra blood is being force-fed into the target muscles…

Chest: Decline parallel presses (4×10 + X Fade); Incline DB presses (4×10 + X Reps); DB flyes (3×30,20,15 + X Reps)
Delts: Lateral raises (4×12 + X Reps); DB upright rows (4×12 + X Fade); Incline one-arm laterals (3×30,20,15 + X Reps)
Triceps: DB kickbacks (4×12 + X Fade); Lying DB extensions (4×12 + X Reps); Overhead extensions (3×30,20,15 + X Reps) 

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book. 

Summary: The pump today was unreal, and it always reminds of how efficient these workouts are. There’s just enough rest between sets so that you don’t feel like you’re waiting around, yet you also feel ready to blast out another set. Plus, it’s the target muscle always burns like hell with no joint pain, and both 4X and TORQ force you to keep mental focus through the entire workout since you’re either in the middle of a set or thinking of your next set during the short recovery phase. I love it!


Wednesday, Oct. 16, ’13: Legs

 As I mentioned in Monday’s blog, I had a free-for-all legs/cardio day on Saturday, but I didn’t take the time to write about it. Hamstrings were still a bit sore from that, but not enough to force any alterations to today’s workout…

Quads: Front squats (3×30,20,15); One-leg split squats (3×12,10,8)
Hamstrings: Stiff-legged deadlifts (4×30,20,15,10 + X Reps)
Calves: Standing calf raises (5×50,40,30,20,15 + X Fade); One-leg calf raises (3×15,12,10(10) + X Reps—last set was an X-cel drop set); Seated DB calf raises (3×30,20,15(10) + X Fade—last set was X-cel)

Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.

Summary: The talk of 20-Rep Squats in a recent e-zine on my X-Rep website got me a bit motivated, so I started off with TORQ round of Front squats. Haven’t done them in ages, so they took some getting used to, but my quads were screaming. So was my low back, but not in a bad way. The weight was reasonable, so these could help out with any back issues I’ve been having lately, and they don’t have near the same spine compressing effect as back squats.

I went up in weight on the One-leg split squats, so those reps were slightly less than last time, but still a good amount of tension time. My quads and glutes are still getting a very nice and severe pump and burn from those.

I started calves out with a Super TORQ round on Standing calf raises, and I added in the X-cel sets at the end of One-leg and Seated calf raises. “Fantastical!”