It’s a new dawn, it’s a new day, it’s more tension time for me! Still liking the Size Surge split, and as much as the low-volume approach has its merits, I feel like that’s run it’s course for now, so it’s time for a bit more tension time, and a lot more muscle burn…

Quads: Step-back lunges (3×30,20,10); Sissy squats (1×12)
Hamstrings: Stiff-legged deadlifts (3×30,20,10); Leg curls (1×15)
Calves: Donkey calf raises (3×50,40,35); One-legged calf raises (1×14)
Chest: Incline DB presses (3×30,20,10); Incline flyes (1×10); DB bench presses (2×20,10); DB flyes (1×10)
Triceps: Lying extensions (3×30,20,10); Overhead extensions (1×12)
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 one took a little longer than normal, but only because my lungs need to catch up with me a bit. Total number of sets isn’t much different, but the TORQ sets definitely last longer, and I need an extra 10+ seconds of rest after the 30-rep set for now. That’ll resolve itself by the end of the week, though. I got a good reminder of what deep muscle burn feels like, as well as just how many reps 30 is… Especially on an alternate-bodypart exercise like Step-back lunges. That’s actaully 60 reps total, and a heck of a way to get going on a Monday morning. Trying to keep some balance for now by using TORQ on the midrange exercise followed by a standard, single set. That will likely change or increase in the near future.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

The rep numbers are increasing a bit, and I can’t help it. As much as I love the feeling of strength building up, I much prefer the balance of a good poundage with sufficient reps to make for a skin-stretching pump. No changes to the training split at this point, but I am increasing the number of reps here and there…

Quads: Step-back lunges (2×12,10); Sissy squats (2×12,10)
Hamstrings: Stiff-legged deadlifts (1×14); Leg curls (2×12,10)
Calves: Donkey calf raises (2×50,40); One-legged calf raises (2×15,12)
Chest: Incline DB presses (2×15,10); Incline flyes (1×10); DB bench presses (2×12,10); DB flyes (1×10)
Triceps: Lying extensions (2×12,10); Overhead extensions (1×10); Bench dips (2×12,10)
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 only increased a few reps here and there as a means to increase tension times, but it made a big difference in feel. Plus, it’s getting close to time to change the routine up a bit, so this is a good way to transition into the next training phase. I’ll likely stick with the every-other-day split for a while, as it seems to be a good balance of rest/recovery and volume. For now, this was great workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Sure, chest work happened to fall on National Chest Day, but there’s something really great about starting a Monday morning with leg work… At least when you’re feeling as good as I was this morning. Best part of it, aside from how great it was during the actual workout, is the fact that you get a good hormonal boost from starting with big exercises on big bodyparts. Perfect for us old guys…

Quads: Step-back lunges (2×12,8); Sissy squats (2×12,10)
Hamstrings: Leg curls (3×14,12,10)
Calves: Donkey calf raises (2×45,40); One-legged calf raises (2×15,12)
Chest: Incline DB presses (2×10,8); Incline flyes (1×9); DB bench presses (2×10,8); DB flyes (1×10)
Triceps: Lying extensions (2×10,8); Overhead extensions (1×10); Bench dips (2×12,10)
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 the Step-back lunges may not be as “big” of a movement as squats, they still get the job done, and my quads and glutes sure don’t seem to complain (except for the deep scream-inducing burn). Low back felt fine right up until my warmup set of Stiff-legged deadlifts. As you can see above, those aren’t included. I had to increase the workload on Leg curls instead. Otherwise, everything was spot-on through the workout. Felt really strong on the chest work, too. That makes for a happy Monday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.