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JONATHAN LAWSON
 
End of May,
then...

1 Month Later
after X-REP training...
 
July 1: X-REP
training made drastic
changes in mass and
muscularity—no
steroids, no photo
retouching.

 

X-Blog Training Journal

Note: Any individual pictured or included in video clips on this blog page does not constitute their endorsement of any of the products mentioned. They are included for discussion/commentary purposes only.

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JONATHAN--THURSDAY, DEC. 18, '14: LEGS (PS 4X)
I needed that! Moreso referring to the full night of sleep than the workout (LOL), but the it was also a great training session because of the full night of rest, so a definite win-win situation. Plus, I woke up to our first genuine snowfall of the season. About 3-4" on the ground, so that made for a nice, brisk gym atmosphere...

Quads:
Sissy squats (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel); Squats (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel)
Hamstrings: Leg curls (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel); Stiff-legged deadlifts (4x9,8,10,12--first two sets Xcen; third regular; fourth Xcel)
Calves: One-legged calf raises (4x9,8,10,14--first two sets Xcen; third regular; fourth Xcel); Standing calf raises (2x40,35--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 PS 4X, TORQ and Super-TORQ sets.

Summary:
The combination of a good night of sleep, crisp sub-freezing air outside, and a nice view of fresh-fallen snow made for a pretty outstanding workout. Increased the volume a bit to full PS 4X on all leg work, rather than downgrading to 3X on one of the exercises for both quads and hams. Plus, I added a calf finisher with a twin set of high-rep Xcel on Standing calf raises. Snow on outside, fire insided... Crazy burn!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, DEC. 17, '14: DELTS, ARMS (PS 4X, X-CELERATION)
I was actually surprised at how good the 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 (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel + X Reps); DB upright rows (3x15 + X Reps)
Triceps: Lying DB extensions (4x10,9,10,10--first two sets Xcen; third regular; fourth Xcel + X Reps); Close-grip presses (3x12 + X Fade)
Biceps: Seated curls (4x10,9,9,10--first two sets Xcen; third regular; fourth Xcel + X Reps); Concentration curls (3x12 + X Fade)
Forearms: Wrist curls (3x9,8,10--first set Xcen; second regular; third Xcel + X Reps); Reverse wrist curls (3x9,7,9--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.

STEVE--MONDAY, DEC. 15, '14: CHEST, BACK, ARMS (TORQ, 4X, PRE-EX)
Missed a couple of workouts last week due to a lower-back tweak. You get a little older, twist while moving patio furniture and--bam!--you feel like a bullet went through your spinal erector. I felt okay today, just a bit of low-back tenderness--so I was very careful.

Chest:
 Hammer decline presses (3x30,20,15(5)--add weight every set; rest/pause last set); Flat flyes (3x9,7,6--all Xcen) ss DB bench presses (3x8,7,6--all sets semi-Xcen)
Back: Separate-handle cable rows (3x30,15,9(5)--add weight every set; rest/pause last set); DB pullovers (3x12,10,9) ss Bent-arm bent-over laterals (3x10,9,8); Wide-grip pulldowns (3x30,17,12(6)--add weight every set; rest/pause last set); Rope cable upright rows (3x30,20,15(7)--add weight every set; rest/pause last set); Machine shrugs (2x15,12)
Arms: Incline DB extensions (3x15,12,9) ss Incline curls (3x10,9,7)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 I had been doing the rest/pause set at the end of the TORQ sequences as speed, or X-celeration--but I decided not to chance twisting my lower back. I kept all of my reps slow and strict. Great workout. Legs on Wednesday may be tricky--must not re-tweak my lower back.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, DEC. 15, '14: BACK, CHEST, ABS (PS 4X, DXO, X-CELERATION)
It must've been the pancakes I ate for breakfast yesterday, or maybe the Chipotle we had on Friday's Christmas-shopping date night, but whatever the reason, the back and chest pump today felt incredible! Managed a good amount of power and tension time all around. So good...

Back:
Chin ups (4x8,7,8,10--first two sets Xcen; third regular; fourth Xcel); Pullovers (3x9--DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Fade); DB shrugs (3x15 + X Reps)
Chest: Incline DB presses (4x9,8,10,10--first two sets Xcen; third regular; fourth Xcel + X Reps); DB Flyes (3x9--DXO + X Reps); Dips (3x15 + X Fade)
Abs:
Leg raises (3x12) ss Full-range crunches (3x12 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
Not much different from last Monday's back and chest workout, except for a slight weight increase on everything. I've been without a means to do any sort of pull down or chinning movement until recently, so that probably plays a big role in the back pump, but chest has just had a much better mind-muscle connection lately for some reason, too. Maybe I'll give more credit to the pancakes, though, since that's a pretty nice pump-producing treat to convince myself to keep up with. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, DEC. 12, '14: DELTS, ARMS (DP 4X, X-CENTRIC, X-CELERATION)
A very interesting morning, and it was topped off with more soreness than I was expecting. Delts were still slightly sore from Tuesday(!), and traps, bis, and tris were still sore from back and chest work yesterday. I slightly altered the workout, but still managed to get a great one, and the pump was significantly more than I was expecting...

Delts:
DB presses (4x12,10,8,6 + X Reps); Lateral raises (3x8--Xcen); DB upright rows (3x15--Xcel + X Reps)
Triceps: Lying DB extensions (4x10,8,7,6 + X Reps); Close-grip presses (3x12--Xcel + X Fade)
Biceps: Seated curls (4x12,10,8,7 + X Reps); Preacher curls (3x12--Xcel + X Fade)
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:
I wasn't too surprised that my triceps were sore this morning, as those X-centric pullovers for lats definitely hit them a bit. I was surprised by biceps soreness, however, and even more surprised that my delts were still feeling it from Tuesday's workout. A few sets got the blood flowing, though, so delt training went great. Arms felt very good, too, but because they obviously got a good hit yesterday, I didn't want to push my recovery abilities. I dialed it down to two exercises (midrange/DP 4X and contracted/Xcel). I honestly expected just to feel good for having trained, but I really didn't expect the pump that ensued. Very nice!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, DEC. 11, '14: CHEST, BACK, ABS (DP 4X, X-CENTRIC, X-CELERATION)
Another day of motivation and muscle creation. LOL! Woke up feeling strong, so I went with Downward Progression 4X (DP 4X) on the midrange movements to take advantage. Also did all-Xcen for stretch moves, and it had the muscles screaming from the burn. Good times...

Chest:
DB bench presses (4x18,15,12,10); DB Flyes (3x7--Xcen + X Reps); Dips (3x15--Xcel + X Fade)
Back:
Under-grip chins (4x10,9,9,8); Pullovers (3x7--Xcen + X Reps); Bent-over rows (3x10,8,8); Bent-arm bent-over laterals (3x15--Xcel + X Fade); DB shrugs (3x15 + X Reps)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
Great combo-to-grow! While the intent was to use up the strength I was feeling, you can see I misjudged my first excercise for chest. Apparently I was feeling stronger than I realized, as the reps were much higher than planned, as that was with 3-second negatives for a controlled cadence. Still felt great, though. I went with all-X-centric reps for the stretch exercises, and that led to some seriously deep muscle burn, and the mind-muscle connection was nuts. I felt every second of every rep. Pain to gain... I hope. I increased the workload for back a bit by doing two lat-specific exercises and two mid-back-specific moves. Not much longer, abut much more feel. Great workout and exactly what I woke up looking for today.

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

JONATHAN--WEDNESDAY, DEC. 10, '14: LEGS (PS 4X)
Not quite the motivational mayhem I started with yesterday, but that turned around quickly after the first set and continued to build as the workout went on...

Quads:
Sissy squats (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel); Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings: Leg curls (3x10,12,15--first set Xcen; second regular; third Xcel); Stiff-legged deadlifts (4x9,8,10,12--first two sets Xcen; third regular; fourth Xcel)
Calves: One-legged calf raises (4x9,8,10,14--first two sets Xcen; third regular; fourth Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
Aside from some weight increases, the only change I made over the last leg workout was the hamstring sequence. I moved the leg curls to the front in order to get more direct blood flow to the hams, which seemed to help with the feel on stiff-legged deadlifts. Good stuff, and calves got surprisingly sore last time, so we'll see if that happens again.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, DEC. 9, '14: DELTS, ARMS (PS 4X, DXO, X-CELERATION)
Motivation is high, and that means intensity and focus are high, too. That all combines to make a great workout! Being completely focused means I'm able to really feel the target muscles working, so there's an increased level of drive and some severe pumps as a result. Excellent!...

Delts:
DB presses (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel + X Reps); Incline latererals (3x10,9,7--DXO + X Reps); DB upright rows (3x15 + X Reps)
Triceps: Lying DB extensions (4x10,9,10,10--first two sets Xcen; third regular; fourth Xcel + X Reps); Overhead extensions (3x9--DXO + X Reps); Close-grip presses (3x12 + X Fade)
Biceps: Seated curls (4x10,9,9,10--first two sets Xcen; third regular; fourth Xcel + X Reps); Incline curls (3x9--DXO + X Reps); Concentration curls (3x12 + X Fade)
Forearms: Wrist curls (3x9,8,10--first set Xcen; second regular; third Xcel + X Reps); Reverse wrist curls (3x9,7,9--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:
Great workout! I love me some winter training, and it was the perfect early-morning session with gym window wide open. Delts felt great, and you'll note I started with presses despite them being an inferior shoulder exercise. Sometimes I just don't care. LOL! They felt great, and the Xcen sets help keep them safe and focused. Plus, you'll note my reps were a bit higher than most PS 4X sets, as I was making sure to use a weight that I could completely control. DB uprights as the "contracted" move felt just about perfect. Arm work went very well, and forearms were a bit of a shocker. PS 4X (3X, really) is interesting on muscle groups with such a short range. A six-second negative on wrist curls is an eternity, and the feel was insane. 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.

STEVE--MONDAY, DEC. 8, '14: CHEST, BACK, ARMS (TORQ, 4X, PRE-EX)
Empty gym. Very nice. Got to do exactly what I'd planned--and pump beyond belief. Lol.

Chest:
 Machine dips (3x30,20,15(5)--add weight every set; rest/pause last set Xcel); Flat flyes (3x10,8,7) ss DB bench presses (2x8,7,6--all sets semi-Xcen)
Back: Separate-handle cable rows (3x30,15,9(5)--add weight every set; rest/pause last set Xcel); DB pullovers (2x10) ss Bent-arm bent-over laterals (2x9); Wide-grip pulldowns (3x30,17,12(6)--add weight every set; rest/pause last set Xcel); Rope cable upright rows (3x30,20,15(7)--add weight every set; rest/pause last set Xcel)
Arms: Flat-bench DB extensions (2x12,10) ss Seated DB curls (2x10,9)
Abs: Floor kneeups (1x10) ss On-the-floor crunches (1x15) ss Planks (1x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 All of the high-rep TORQ sets plus the R/P X-celeration set at the end of each sequence and supersets fatigued me to the max. By the time I got to my mini-arm workout, I was dragging a bit--which is why I only did two rounds. Then for abs I just did one tri-set. That felt darn good--abs were blasted with just three exercises done for one set each in succession.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, DEC. 8, '14: BACK, CHEST, ABS (PS 4X, DXO, X-CELERATION)
Nice and early workout this morning to get it all done with no distractions. Such an odd and nice way to start a Monday. LOL! Started with back rather than chest, and used the full POF-based PS 4X/DXO/Xcel assault again. Good stuff...

Back:
Chin ups (4x9,8,8,10--first two sets Xcen; third regular; fourth Xcel + X Reps); Pullovers (3x9--DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Fade); DB shrugs (3x15 + X Reps)
Chest: Incline DB presses (4x9,9,10,10--first two sets Xcen; third regular; fourth Xcel + X Reps); DB Flyes (3x8--DXO + X Reps); Dips (3x15 + X Fade)
Abs:
Leg raises (3x12) ss Full-range crunches (3x12 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
I actually overslept a bit this morning, but it felt great, so I'm not complaining. Plus, it wasn't super late, and it meant I could have some training on a basically empty stomach. Workout was better than I anticipated, but I think it's because I'm fairly motivated right now, and I didn't feel the need to rush. Great pump, penty of strength, no complaints.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, DEC. 5, '14: DELTS, ARMS (4X, TORQ, X-CENTRIC)
I was at the office today, so it was back to basics for delts and arms. At least basic exercises--I tweaked them with supersets to augment the pump and jack up the pain to gain…

Delts:
 Seated Arnold presses (3x30,17,9--added weight each set); Incline one-arm cable laterals (3x10,9,7) ss Standing one-arm laterals (3x8,7,6); Bent-over laterals (2x15,9-- second set Xcen)
Triceps/Biceps: Pushups (2x9,7--both sets Xcen) ss Undergrip machine rows (2x8,6--both sets Xcen); Incline DB extensionss (3x12,10,9) ss Incline curls (3x8,7,6); Facedown alternate incline DB curls (2x15,12) ss Kickbacks (2x10,8)
Tri/Bi/Brachialis: DB pullovers (2x12,10) ss Hammer curls (2x10,8(5)--last set rest/pause to alternate hammer curls)
Forearms:Wrist curls (1x15) ss Rockers (2x25)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 I really like supersets, especially triceps with biceps, as my arms get a full-blown pump all the way around quickly. Talk about motivation (when the light is rich--lol). Also, starting tri's/bi's with an X-centric superset of compound moves really got me in the groove for the iso-supersets that followed. Plus, I got residual chest and back work from the pushups and undergrip rows. Nice switch, and the long eccentric reps (6 seconds) had me feeling every fiber firing to the max.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, DEC. 5, '14: DELTS, ARMS (PS 4X, DXO, X-CELERATION)
Tried something new today. I went with just a quick and easy protein drink, and then straight into a workout. Seemed a good idea to save time through the rest of the day, and to make sure I had full focus on the training. Aside from a moment of almost losing the protein drink, it was great. I am thinking 15 minutes after the drink might be more ideal than right after, though. LOL...

Delts:
DB upright rows (4x8,7,8,10--first two sets Xcen; third regular; fourth Xcel + X Reps); Incline latererals (3x9--DXO + X Reps); Lateral raises (3x15 + X Reps)
Triceps: Lying DB extensions (4x10,9,10,9--first two sets Xcen; third regular; fourth Xcel + X Reps); Overhead extensions (3x8--DXO + X Reps); Close-grip presses (3x12--Xcel + X Fade)
Biceps: Seated curls (4x9,8,8,9--first two sets Xcen; third regular; fourth Xcel + X Reps); Incline curls (3x8--DXO + X Reps); Concentration curls (3x12--Xcel + X Fade)
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:
PS 4X on DB uprights is funny. By that I mean it's comical how much you need to reduce the weight to do controlled negative reps for two sets. The leverage is just really awkward, and you have to fight your tendency to cheat. So worth it, though... Just don't pay attention to how much weight you're using. LOL. DXO felt particularly good on everything today, and the only bodypart I didn't use Xcel reps for the contracted movement was on Lateral raises for delts. The speed would be great if it weren't for the fact that I turn them into a trap exercise if I'm not careful. The standard-speed reps prevent that, and the feel was perfect. Great Friday workout!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, DEC. 4, '14: CHEST, BACK, ABS (PS 4X, DXO, X-CELERATION)
Back to the POF-blasting combo of PS 4X, DXO, and Xcel. All the benefits of full-range training, plus a big variety of rep speeds and techniques. I felt strong, I felt a huge pump, and I just plain felt good. Win-win-win...

Chest:
Incline DB presses (4x12,10,10,12--first two sets Xcen; third regular; fourth Xcel + X Reps); DB Flyes (3x8--DXO + X Reps); Dips (3x15--Xcel + X Fade)
Back:
Under-grip chins (4x8,7,7,8--first two sets Xcen; third regular; fourth Xcel + X Reps); Pullovers (3x9--DXO + X Reps); Bent-arm bent-over laterals (3x15--Xcel + X Fade); DB shrugs (3x10,10,12--first set Xcen; second regular; third Xcel + X Reps)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
So good! Starting with Progressive-Speed 4X on the midrange movement starts everything on a high note. The fact that you have to have a completely different mindset from one set to the next prevents you from just going through the motions, too, so it's a great motivator. Double-X Overload (double hitch at the bottom of every rep) seems the ideal way to hit the stretch move, and makes it so that the rep counts are low overall, but when you factor in the actual time under tension and how many times you've had to reverse from the X spot, it's easy to understand why they're so effective. Blasting out controlled X-celeration reps for the contracted move seems to get you in touch with not only the peak contraction for a nice finisher, but it also satisfies that need to just blast through some reps... In a a full-controlled manner, of course. LOL!

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

STEVE--WEDNESDAY, DEC. 3, '14: LEGS (TORQ, 4X)
I was relieved a bit today because I knew it was Leg presses instead of squats; however, it was still TORQ--30-20-15. The high reps are killer on Leg presses and made me a bit nauseous (wuss!). Hard to breathe too. It's been raining here in So Cal, so I guess the clean, fresh air is something my lungs aren't used to. Lol...

Quads:
 Leg presses (3x30,20,15(6)--add weight on each set; last set rest/pause Xcel); Leg extensions (3x12,10,8(5) + X Reps--same weight every set; all sets to failure; last set rest/pause)
Hamstrings: Smith-machine semi-stiff-legged deadlifts (3x20,12,8--add weight on each set); Leg curls (3x10,8,6(4) + X Reps--same weight every set; all sets to failure; last set rest/pause)
Calves: Standing calf raises (3x30,20,15(6) + X Reps--add weight on each set; last set rest/pause); Seated calf raises (3x17,14,10(6) + X Reps; last set rest/pause); Leg press calf raises (3x15,12,10(6)-add weight every set; last set rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Fewer sets this leg workout--the high reps on the first exercise, Leg presses, really took it out of me for some reason. The burn was incredibly painful for some reason. Better start taking Red Dragon again (beta-alanine). Excellent workout nevertheless. The X-celeration rest/pause set at the end of some exercises is killer--but hard to get very many. Fatigue after 15 regular reps is just too high.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, DEC. 3, '14: LEGS (PS 4X)
Nothing beats the struggle to walk up a flight of stairs after a good leg workout, let alone a few flights. LOL! Quads, hams, and calves all got a nice beating, and it was back to PS 4X on everything to ensure a variety of rep speeds and tension time...

Quads:
Sissy squats (4x10,8,10,12--first two sets Xcen; third regular; fourth Xcel); Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings: Stiff-legged deadlifts (4x10,8,10,12--first two sets Xcen; third regular; fourth Xcel); Leg curls (3x9,10,12--first set Xcen; second regular; third Xcel)
Calves: One-legged calf raises (4x12,10,12,14--first two sets Xcen; third regular; fourth Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
It didn't seem like it had been long since I last used PS 4X, but it sure felt like it. Quads were already screaming after the first two sets, and that theme continued throughout the workout. The burn was deep, and the pump was eye opening. Great midweek blast.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, DEC. 2, '14: DELTS, ARMS (DP 4X, 4X)
I must still be on a turkey high, because strength and intensity were roaring today. I felt the need to move some weight, but also wanted to make sure it was worth my tenstion time, so to speak. Brought back some DP 4X action...

Delts:
DB presses (4x15,12,10,8 + X Reps); Incline latererals (3x12,10,8 + X Reps); DB upright rows (3x15,12,10 + X Reps)
Triceps: Lying DB extensions (4x12,10,8,7 + X Reps); Close-grip presses (4x12 + X Reps)
Biceps: Seated curls (4x12,10,8,6 + X Reps); Concentration curls (4x12 + 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:
I hadn't done presses in a while, but felt really strong. Of course, that was tempered with the fact that I know they're not always the best delt exercise, but they felt great today, and shoulder caps seemed to respond well to the controlled reps. I did all DP 4X on delts, but did a combo of DP 4X and standard 4X for arms. Pump was suprisingly obvious, and it felt really good to push some weight without getting into the joint-danger zone. Good stuff!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, DEC. 1, '14: CHEST, BACK, ARMS (TORQ, 4X)
Anxious to get to the gym after the long weekend and lots of eating. The solution to feeling no pep--lots of reps. Here's how it went…

Chest:
 Machine dips (3x30,20,15(5)--add weight every set; rest/pause last set Xcel); Low-incline flyes (2x10,8) ss Low-incline presses (2x8,7--both sets semi-Xcen); Machine flyes (1x12--to failure + X Reps)
Back: Wide-, parallel-grip cable rows (3x25,12,8(5)--add weight every set; rest/pause last set); DB pullovers (2x10) ss Bent-arm bent-over laterals (2x9); Wide-grip pulldowns (3x30,15,10(6)--add weight every set; rest/pause last set Xcel); Rope cable upright rows (3x30,20,15(7)--add weight every set; rest/pause last set Xcel); Lateral/shrugs (1x15)
Arms: High-incline DB extensions (2x15,12) ss Incline curls (2x12,9)
Abs: Floor kneeups (2x10,7); On-the-floor twisting crunches (1x10) ss Planks (1x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Note that when I did a rest/pause set at the end of a TORQ sequence, I rested 10 seconds, then hit it using X-celeration--1.5 seconds per rep. Great way to burn out the target muscle on that exercise and engage more fibers. Another change was on abs--I did my Floor kneeups first. Much better--if more pain is considered better. Lol. Great workout--less than an hour.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, DEC. 1, '14: BACK, CHEST, ABS (4X)
Four days and 10 full turkey meals later, Thanksgiving weekend is wrapped up. Luckily, the leftovers aren't, and there's still enough bird to get me through a few days of meals. Love the holidays! And I didn't even overdo any of the desserts. Of course, I do overdo my Monday morning schedule, so time was short, but the workout was incredible. Potato-infused pump, no doubt...

Back:
Pull ups (4x12 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps); DB shrugs (3x15 + X Reps)
Chest: Incline DB presses (4x12 + X Reps); Dips (3x12 + X Reps)
Abs:
Leg raises (3x12) ss Full-range crunches (3x12 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
I had a full-POF assault planned this morning, but I was still in a bit of a turkey coma, so I woke a bit later than normal. Plus, I hadn't worked as much as usual over the weekend because of holiday family fun, so I started the day a bit behind. Made up for the lack of time with a seriously good workout, though. Back and chest felt super full, and I'm sure it was the mega doses of good food for the past several days. Time to use the cool-weather intensity and healthy holiday food to my advantage!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, NOV. 28, '14: CHEST, BACK, DELTS, ARMS (4X)
Okay, fine! I've settled on the fact that it's "one of those weeks," but with the holiday, I don't mind so much. Intention was to train yesterday morning, but I ended up working from early-morning up until the turkey was calling my name. That meant another combo-to-grow day, but it felt pretty good to have my heart screaming at me from the giant sets. LOL...

Delts/Chest/Back:
DB upright rows (3x15 + X Reps) ss DB bench presses (3x15 + X Reps) ss Chest-supported DB rows (3x15 + X Reps); Lateral raises (3x10 + X Reps) ss Dips (3x12 + X Reps) ss Bent-arm bent-over laterals (3x10 + X Reps)
Triceps: Lying DB extensions (3x15 + X Reps) ss Seated curls (3x15 + X Reps); Close-grip presses (3x12 + X Reps) ss Concentration curls (3x12 + X Reps);
Traps: DB shrugs (3x15 + 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 PS 4X, TORQ and Super-TORQ sets.

Summary:
I decided to train with some serious efficiency today, so delts, chest, and back were all hit with giant sets. That means no rest between exercises for one set of each. I was huffing and puffing, but being all upper-body exercises, the pump was pretty unreal. The lung fire didn't stop me, and it actually felt pretty good. Mind you, I didn't even indulge too heavily yesterday. Heck, I never even had seconds. Something's obviously wrong with me, but I can balance that out today. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, NOV. 26, '14: LEGS (4X, TORQ)
I was psyched to do free-bar Front squats supersetted with Back squats. No dice--the rack was taken. Luckily one of the Smith machines was open, so I hit that with higher reps. Gotta get the glycogen depleted for Thanksgiving replenishment (shove those carbs into the muscles, not fat cells--Lol)...

Quads/Hamstrings:
 Feet-forward Smith-machine front squats (3x8) ss Smith-machine back squats (3x8); Leg extensions (3x15,12,10); Leg curls (3x15,12,10); Smith-machine stiff-legged deadlifts (3x12) ss Sissy squats (3x8,7,6)
Calves: Leg press calf raises (3x30,15,10(6)(4)--add weight each set; rest/pause last set); Standing calf raises (4x12,10,9,8); Seated calf raises (1x15(6)(4); 1x12(5)(4)--rest/pause on both sets)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Interesting to alternate a quad exercise with a ham move. The Squat superset is ham/quad, but then I went to Leg extensions for 3 sets, then leg curls for 3 sets. After that it was another superset--Smith stiff-legged deadlifts with Sissy squat. Talk about pain to gain. My upper legs were on fire. The more blowtorching down low with some high-rep calf work on the angled leg press. I added 45s to the machine after each set, which is why the reps fell significantly--but what a pump and burn. The rest/pause threw extra fuel on the fire.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, NOV. 26, '14: LEGS (4X)
Pre-Turkey Day workout! Already looking forward to the additional muscle repair from tomorrow's meals. LOL! I decided to go with straight 4X/3X on everything today, and it was sort of nice to not have to remember what rep speed I was supposed to be using on any given set. That said, I'm also looking forward to the next PS 4X session...

Quads/Hamstrings:
Sissy squats (4x12 + X Reps) ss Stiff-legged deadlifts (4x15 + X Reps)
Quads: Squats (3x12 + X Reps)
Hamstrings:
Leg curls (3x12 + X Reps)
Calves: Alternate calf raises (4x15 + 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 PS 4X, TORQ and Super-TORQ sets.

Summary:
It was a pretty basic workout, and that was just what I was after today. Felt great, and the 30-40 second rests between sets kept the lungs working and ensured I was hitting a good range of muscle-building angles. Calves felt particularly good today, so I might have to adopt the Alternate calf raises for a while. Already looking forward to a Thanksgiving morning workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, NOV. 25, '14: CHEST, BACK, DELTS, ARMS (PS 4X, 4X)
Well, yesterday went entirely the opposite as I'd planned. The morning completely got away from me, and then next thing I knew, it was was almost lunch. Rather than a quick and useless workout with no fuel in my system, I decided to bump the workout to today. This morning I realized that I didn't want to alter the rest of the week, so I condensed and did both Monday and Tuesday workouts together, but dropped the stretch exercises in favor of time...

Chest:
Incline DB presses (3x12,10,8--first set Xcen; second regular; third Xcel + X Reps); Dips (3x15 + X Reps)
Back: Chest-supported parallel DB rows (3x15,12,10--first set Xcen; second regular; third Xcel); Bent-arm bent-over laterals (3x15 + X Reps)
Delts:
DB upright rows (3x15,12,10--first set Xcen; second regular; third Xcel + X Reps); Lateral raises (3x15 + X Reps)
Triceps: Lying DB extensions (3x12,10,8--first set Xcen; second regular; third Xcel + X Reps); Close-grip presses (3x15 + X Reps)
Biceps: Seated curls (3x12,10,8--first set Xcen; second regular; third Xcel + X Reps); Concentration curls (3x15 + 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 PS 4X, TORQ and Super-TORQ sets.

Summary:
I wasn't happy about missing yesterday, but luckily I was too busy to think about it much. Today made up for it, though, and now the week is back on track... Plus, I feel great! Maybe the day of rest was good, as it gave me two off in a row (Sunday, Monday). Either way, it was a great workout, and I'm looking forward to legs tomorrow.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, NOV. 24, '14: CHEST, BACK, ARMS (TORQ, 4X)
Hard to believe I was actually looking forward to TORQ-ing up chest and back. Guess I'm learning to embrace the pain for new gains…

Chest:
 Hammer decline presses (3x30,20,15(7)--add weight every set; rest/pause last set); Flat flyes (2x10,8) ss DB bench presses (2x8,7--both sets Xcen); Machine flyes (1x12--to failure + X Reps)
Back: Machine rows (3x25,12,8(5)--add weight every set; rest/pause last set); DB pullovers (2x12) ss Bent-arm bent-over laterals (2x9); Hammer high rows (3x30,20,15(7)--add weight every set; rest/pause last set); Rope cable upright rows (3x30,20,15(7)--add weight every set; rest/pause last set)
Arms: High-incline DB extensions (2x15,12) ss Incline curls (2x12,9)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Floor kneeups (1x8) ss Twisting crunches (1x7)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Went for 3-set TORQ sequences rather than the 4 sets I did last week. I decided to do 3 and add rest/pause reps to the last--at a faster speed, almost X-celeration. Worked very well--pump was large and supercharged. One thing about abs--I need to move the floor kneeups to the front of the routine. Too weak when I do them last because abs are so blown out.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, NOV. 21, '14: DELTS, ARMS (4X, TORQ)
TORQ-ing it up produced a serious pump today--from the very first exercise on. But, damn it hurts. Not sure what was harder, completing 30 reps or muffling my screams of pain after. I also did supersets on the stretch and contracted moves after TORQ-ing the midrange exercise to augment the pump further. Talk about "killing it"!…

Delts:
 Machine presses (3x30,15,9(4)--added weight each set; last set rest/pause); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8,7,6); Bent-over laterals (3x9--Xcen--8,7) ss Seated laterals (3x7--Xcen--7,6 + X Reps)
Triceps: Machine dips (3x30,20,12(5)--added weight each set; last set rest/pause); V-bar push outs (3x12) ss V-bar pushdowns (3x8,7,6)
Biceps:
 Separate-handle undergrip pulldowns (3x30,15,(4)--added weight each set; last set rest/pause); Incline curls (3x10) ss Facedown alternate incline curls (3x8,6,4(3)--last set rest/pause)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Seated hammer curls (3x8(5)--last set stand and do alternate hammer curls)
Forearms: DB wrist curls (3x15,12,10) ss Rockers (2x15,10,8)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 The supersets had me finishing a bodypart quickly but with a pump that was off the charts. I really like this workout--fast and effective. Starting with TORQ is especially effective because it blows up the muscle from the get-go, which primes it for the stretch-contracted superset. It feels like every fiber fires. And speaking of fire, the burn is a definite player all the way through.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, NOV. 20, '14: CHEST, BACK, ABS (3D MB)
Today I got really crazy with my workout. For the first time in I don't know how long, my routine was... Normal. Or at least as close to it as it's ever been for the past several years. I just woke up with the desire to do straight sets with a bit more weight than I've been using - and it was good...

Chest:
DB bench presses (4x30,12,10,9); DB flyes (3x9,9,8); Dips (3x12 + X Reps)
Back: Chest-supported parallel DB rows (4x30,10,10,8); Pullovers (3x9,8,8); Bent-arm bent-over laterals (3x12 + X Reps); DB shrugs (3x15,12,10 + X Reps)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
I woke up feeling strong, and I simply wanted to do something with it. Plus, I've been getting a pretty hearty dose of tension time and mega muscle burn, so hitting some different muscle fibers didn't sound like a bad idea. You'll note that I did start the midrange exercises for chest and back with a 30-rep set. That was just to make sure there was some good tension time, as well as to ensure that my joints were warm. After that it was all heavier sets with a "regular" rep cadence. Not the 1.5/1 tempo that most people use, but 3/1 (3-sec negative, 1-sec "explosion"). I ended with contracted moves in the 1.5/1 Xcel speed for some variation. SO good! It felt really nice to move some heavier weights, but being able to control that weight for 3-second negatives made the reps even more intense, and it made sure that my tension times didn't go into the no-grow zone. Using a real Power day felt great, and could very well become a theme through the cold months for at least a couple of workouts per week.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, NOV. 19, '14: LEGS (TORQ, 4X)
I do leg presses at one quad workout and squats at the other. Today was leg presses, so some relief--NOT. The pain was majorly intense because I'm doing TORQ--tension-overload repetition quantity. That means 30-20-15 reps with 40 seconds of rest between sets, all sets to failure. The burn in my quads, glutes and even hams was off the charts. Toward the end of each set, the chant was "pain to gain; pain to gain; etc." Lol...

Quads:
 Leg presses (3x30,20,15--add weight on each set); Leg extensions (5x12,10,8,7,6 + X Reps--same weight every set; all sets to failure)
Hamstrings: Smith-machine semi-stiff-legged deadlifts (3x15,10,8--add weight on each set); Leg curls (5x10,8,7,5,4 + X Reps--same weight every set; all sets to failure); Seated leg curls (1x12 + X Reps)
Calves: Leg press calf raises (5x30,20,15,10.8 + X Reps--add weight on each set); Standing calf raises (4x12,10,8,7--same weight; all sets to failure); Seated calf raises (4x15,12,10,9 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 The workout only took about 40 minutes, mostly because every piece of equipment I wanted was unoccupied when I was ready for it. No improvisation needed. It was also rather short because the first big exercise with TORQ causes shaking and quaking. Amazing how high-rep Leg presses hammers the quads, among other things. After every set I sprung up off the machine and muffled my scream. Lol. This was a great workout, and I'm having trouble sitting still right now due to the lower-body ache.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, NOV. 19, '14: LEGS (PS 4X + SUPER-TORQ)
Proof that things in life are all relative... After a week straight of gym temperatures in the mid-40s, it felt downright warm this morning. And it was only about 8 degrees warmer. Was a great workout regardless, and I always forget what a thrashing my legs get until it's time to walk up the few flights of stairs immediately afterwards...

Quads/Hamstrings:
Sissy squats (4x15,8,10,15--first set regular; second Xcen; third regular; fourth Xcel) ss Stiff-legged deadlifts (4x15,8,10,15--first set regular; second Xcen; third regular; fourth Xcell)
Quads: Split lunges (3x8,10,12--first set Xcen; second regular; third Xcel)
Hamstrings:
Leg curls (3x9,10,12--first set Xcen; second regular; third Xcel)
Calves: Donkey calf raises (5x50,40,30,15,12--first set Xcel; second and third regular; fourth and fifth Xcen); Seated calf raises (3x10,12,15--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
The quads/hams superset up front is a killer, but the feel is unreal, so I'm sticking with it. Plus, it might help fend off some of the holiday eating very likely to happen in the near future. LOL! Legs get a great front-to-back pump. I started both sets with high-ish reps in a regular cadence of just to ensure some blood flow and avoid any knee issues, especially with the cool weather we've had. I went with split lunges today instead of squats, and while they certainly take a bit longer, it really seems worth it. Glutes and quads get an insane blast, and this was the first time I've done PS 4X on those, so balance on the Xcen sets was downright comical. It was harder to stay balanced than it was to do the actual reps... Almost. There will be severe soreness tomorrow, guaranteed. I switched things up a bit on Donkey calf raises, too. It was a combo of Super-TORQ and PS 4X, but with a twist... I turned it all around, so I started with Xcel for the 50-rep set, then went to regular 3/1 cadence for 40 and 30 reps, then Xcen 6/1 for the last two. Wild stuff, and as I mentioned above, I guess it's a good thing that I somehow always forget about all the stairs I need to walk (crawl!) up afterwards.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, NOV. 18, '14: DELTS, ARMS (PS 4X, 4X)
Nothing like the feeling of waking up to full adrenalin overload because your dog is barking his head off next to your head. Luckily, a quick home inspection lead to nothing more than a family of deer scouring the remains of our backyard garden. And, luckily for me, it was also time to wake up anyway. Some morning coffee would do just the trick to calm things down before training. LOL...

Delts:
DB upright rows (4x9,10,10,12--first two sets Xcen; third regular; fourth Xcel); Incline latererals (3x10,12,15--first set Xcen; second regular; third Xcel); Lateral raises (3x8,10,12--first set Xcen; second regular; third Xcel); Alternate DB presses (3x12)
Triceps: Lying DB extensions (4x10,10,12,12--first two sets Xcen; third regular; fourth Xcel); Overhead extensions (3x9,10,12--first set Xcen; second regular; third Xcel); Kickbacks (3x15 + X Reps)
Biceps: Seated curls (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel); Incline DB curls (3x8,9,10--first set Xcen; second regular; third Xcel); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (3x12 + X Reps) ss Reverse wrist curls (3x12 + 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:
Most of last week's workouts were a bit altered as a means to fend off any sort of cold or flu that I felt coming on. It worked, and I probably needed the reduction of workload, but it feels really good to be back in full swing. Delts responded great, and I ended with Alternate DB presses. Those felt great, and made for a good finishing pump, but the real reason I did them was for some variation in spinal support. Something about the balancing of alternate presses seems to help a lot with my midback issues, so it was like a pump-inducing therapy session. Good stuff! Tris and bis felt great, and the supersets alternating between flexors and extensors for forearms had my lower arms screaming. I'm sure there was some vascularity, too, but when it's 15° outside and 45° in your gym, you tend to wear more than just a T-shirt. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, NOV. 17, '14: CHEST, BACK, ARMS (TORQ, 4X)
Time to let go of PS 4X for a while. I decided to experiment with some TORQ, but with a twist--bigger weight increases so the reps fall faster. I also worked in some supersets today with standard sets to failure. Good stuff…

Chest:
 Hammer decline presses (4x30,15,10,7--add weight every set); Flat flyes (2x10,8) ss DB bench presses (2x8,7--both sets Xcen); Machine flyes (2x10,8--both sets to failure + X Reps)
Back: Separate-handle cable rows (3x25,12,8--add weight every set); DB pullovers (2x12) ss Bent-arm bent-over laterals (2x9); Wide-grip pulldowns (3x25,14,7--add weight every set); Rope cable upright rows (4x30,15,10,7--add weight every set); Machine shrugs (2x12,9)
Arms: Incline DB extensions (3x12) ss Incline curls (3x9)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Floor kneeups (1x8)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 The TORQ on the first exercise provided good pre-fatigue for the sets to failure on the following exercises. In other words, the poundages didn't have to be very heavy to totally tax the target muscles. I'd forgotten how much TORQ hurts--25 to 30 reps on the first set burns like a blowtorch. Talk about excellent change to gain. I also did a knee up movement for abs for the first time in a while. Will definitely keep those in--new ab fatigue I was missing.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, NOV. 17, '14: BACK, CHEST, ABS (PS 4X)
I thought I was feeling completely back to normal... Until my first set of Bent-over rows. Apparently I had a rockin' headache that I wasn't even aware of until my bloodflow changed a bit. I was worried that it would take me out, as it was pretty bad, but opening the gym windown and sucking down some 19-degree air seemed to get rid of the headache completely, and it upped the intensity significantly. Win!...

Back:
Chest-supported parallel DB rows (4x9,9,10,12--first two sets Xcen; third regular; fourth Xcel); Pullovers (3x8,8,10--first set Xcen; second set regular; third Xcel + X Reps); Bent-arm bent-over laterals (3x7,9,12--first set Xcen; second set regular; third Xcel + X Reps); DB shrugs (3x9,12,15--first set Xcen; second set regular; third Xcen + X Reps)
Chest: Incline DB presses (4x10,9,10,12--first two sets Xcen; third regular; fourth Xcel + X Reps); DB Flyes (3x7,8,10--first set Xcen; second set regular; third Xcel + X Reps); Dips (3x8,10,12--first set Xcen; second set regular; third Xcel + X Fade)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
I had a bit of a headache yesterday, but it seemed to have been gone when I woke up, so I was suprised at the pain between my eyes after my first set. Cold air was the cure, though, and the workout ended up being a fantastic one once the bloodflow made its way through my icy veins. I went back to PS 4X on just about everything today since last weeks workouts were mostly abbreviated due to being on the verge of a head cold or flu. Not a problem today, so all was well - and it was on with the muscle swell.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, NOV. 14, '14: DELTS, ARMS (SUPER-TORQ)
Rushed workout with a few appointments to tend to today, but but still a great one regardless. Super-TORQ was the name of the game, so the pump was still insane. LOL...

Delts:
DB upright rows (5x50,40,30,20,10 + X Reps)
Triceps: Lying DB extensions (5x50,40,30,20,10 + X Reps)
Biceps: Seated DB curls (5x50,40,30,20,10 + X Reps)
Forearms: Rockers (4x20 + 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:
The open gym window helped make me feel much more refreshed than I probably was in reality, and the pump was much more noticeable than I was expecting - especially considering that I'm not feeling my best. Maybe the pull-back on effort yesterday was what I needed? Either way, the results were great, and I used a bit more weight than usual with Super-TORQ, yet it felt just right. You almost feel guilty with triceps/biceps Super-TORQ super sets because of how quickly you're done, but the burn is anything but guild-provoking, and the skin-stretching pump is proof that it's done its job to full effect. Best "I'm sick" workout I've had recently, or possibly ever. Come to think of it, maybe that was a result of the carne asada tacos I had last night... Nothing like some red meat to nourish the body. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, NOV. 14, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
I'm feeling the need for change, so this might be my last workout with Progressive-Speed 4X on every exercise--well, almost every exercise. We'll see how I feel on Monday, but some standard 4X and TORQ may be on the menu. Nevertheless, a great workout today…

Delts:
 Machine presses (4x9,8,9,8; 1x8--first two sets Xcen, third normal, last Xcel); Machine laterals (4x9,8,9,10; 1x8--first two sets Xcen, third normal, last Xcel); DB upright rows (4x9,8,10,12; 1x8--first two sets Xcen, third normal, last Xcel)
Triceps: Machine dips (4x10,7,9,9--first two sets Xcen, third standard, fourth Xcel); Rope pushdowns (4x9,8,10,14; 1x8--first two sets Xcen, third normal, last Xcel)
Biceps:
 Undergrip pulldowns (4x9,7,10,10--first two sets Xcen, third standard, fourth Xcel); Machine preacher curls (4x9,8,8,8; 1x8--first two sets Xcen, third normal, last Xcel)
Tri/Bi/Brachialis: DB pullovers (3x12) ss Seated hammer curls (3x8)
Bi/Tri Stretch-Position Finisher:
 Incline DB extensions (2x8,7 + X Reps) ss Incline curls (2x9,8 + StatX)--all sets to failure
Forearms: DB wrist curls (2x15,12) ss Rockers (2x15,10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 There was some weirdness at the end. I did two exercises each for tri's and bi's--all in PS 4X style. I felt like I needed stretch moves for both muscle groups, so after I did DB pullovers ss with Seated hammer curls, I went to Incline DB extensions ss with Incline curls for two rounds, all sets to failure. What a great finisher. Really felt it AFTER pullovers/hammers. Nice change to gain. Arms blew up nicely.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, NOV. 13, '14: LEGS (PS 4X + SUPER-TORQ)
Yesterday was an unplanned off day, and not because sickness took over. In fact, I actually felt back to 100%, so I was amped to hit it hard. Unfortunately, no one relayed that info to my clock, as it seemed to refuse to add an extra hour to the day. LOL! Sun up to sun down, I had about enough time to eat a couple of times, and that was it. No such issue today...

Quads/Hamstrings:
Sissy squats (4x10,8,10,12--first two sets Xcen; third regular; fourth Xcel) ss Stiff-legged deadlifts (4x10,10,12,15--first two sets Xcen; third regular; fourth Xcel)
Quads: Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings:
Leg curls (3x9,10,12--first set Xcen; second regular; third Xcel)
Calves: Donkey calf raises (5x50,40,20,15,20--first two sets regular; third and fourth Xcen; fifth Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
Schedule has been all over the place from a work standpoint, so I wanted to make today's workout as efficient as possible. The quads/hamstrings super sets not only sped things up considerably, they felt incredible! Full lower body pump, and I kept feeling stronger even as the fatigue built up. An illusion, I'm sure, which was based on the front-to-back leg swelling effect, but it felt great regardless. Finished off quads and hams separately only because I don't like supersetting when there's only one single-joint exercise involved. It makes for odd rest patterns, and just feels wrong. I went back to Super-TORQ for calves with PS 4X thrown in. Great combo of super-high reps and tension times. Plus, that always gets my calves sore, so it's got to be doing something right. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, NOV. 12, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
My plan was to do Progress-Speed 4X on every exercise today, and I wanted to start with Feet-forward Smith-machine squats for hams with residual quad activation. No dice. Both Smith machines were taken, so it was on to plan B: free-bar Front squats in semi-X-centric style supersetted with Back squats in semi-X-celeration style...

Quads:
 Front squats (3x5--all sets Xcen) ss Back squats (3x8--all sets Xcel); Leg extensions (4x8,7,10,12--first two sets Xcen; third normal; last set Xcel)
Hamstrings: Flat-back hyperextensions (4x8,7,10,12--first two sets Xcen; third normal; last set Xcel); Leg curls (4x7,6,8,7(3)--first two sets Xcen; third normal; last set Xcel + rest/pause)
Calves: Standing calf raises (4x8,7,10,12--first two sets Xcen; third normal; last set Xcel); Leg press calf raises (4x8,7,9,12--first two sets Xcen; third normal; last set Xcel); Seated calf raises (3x15,12,10(4 + X Reps)--last set rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 As I said in the intro, my first exercise was derailed--and although I designate Xcen and Xcel, those were only "semi" versions. In other words, on Front squats I lowered in about 4 to 5 seconds on each rep, and on Back squats my reps were a bit slower than 1.5 seconds, but faster than a 3/1 tempo. The rest of my workout went as planned, with PS 4X on everything. Really like that method--I feel like every muscle fiber gets activated. It may be time for a change, but I can't bare to part with that tactic. In fact, I've been doing it on more exercises. Stay tuned.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, NOV. 11, '14: DELTS, ARMS (SUPER-TORQ)
Not quite 100%, but a bit better than yesterday, so I stuck with all-Super-TORQ again, but used my "real" weights, and trained to failure. The pump was impressive! Maybe it was the extra sleep, or maybe it was the fact that the temperature outside was a full 40 degrees less than it was yesterday. Either way, it was quick but very good...

Delts:
DB upright rows (5x50,40,30,20,10 + X Reps)
Triceps/Biceps: Overhead extensions (5x50,40,30,20,10 + X Reps) ss Seated DB curls (5x50,40,30,20,10 + 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:
The open gym window helped make me feel much more refreshed than I probably was in reality, and the pump was much more noticeable than I was expecting - especially considering that I'm not feeling my best. Maybe the pull-back on effort yesterday was what I needed? Either way, the results were great, and I used a bit more weight than usual with Super-TORQ, yet it felt just right. You almost feel guilty with triceps/biceps Super-TORQ super sets because of how quickly you're done, but the burn is anything but guild-provoking, and the skin-stretching pump is proof that it's done its job to full effect. Best "I'm sick" workout I've had recently, or possibly ever. Come to think of it, maybe that was a result of the carne asada tacos I had last night... Nothing like some red meat to nourish the body. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, NOV. 10, '14: CHEST, BACK, ARMS (PS 4X, 4X)
Anxious to get it done today, as there is lots on my work plate, so to speak. Took me less than an hour, and I squeezed in some good work. Monday pump was big as usual, thanks to extra carbs yesterday…

Chest:
 Hammer decline presses (4x9,8,10,11--first two sets X-cen; third regular, fourth Xcel); Machine flyes (4x9,8,9,8--first two sets X-cen; third regular, fourth Xcel); Low-incline flyes (3x10) ss Low-incline DB presses (3x8)
Back: Separate-handle cable rows (4x9,8,12,10--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x12) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (4x9,7, 10,12--first two sets X-cen; third regular, fourth Xcel); Rope cable upright rows (4x9,8,10,12--first two sets X-cen; third regular, fourth Xcel) 
Arms: Overhead DB extensions (3x12) ss DB curls (3x9)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 The one big change was ending with a pre-ex superset for chest--Low-incline flyes with Low-incline DB presses. I actually did the presses in a semi-Xcentric style, not quite six-second negs--more like four to five seconds. That's because I didn't want to change to heavier dumbbells for the presses; I simply used the ones I had in my hands for flyes. Talk about a serious upper-pec pounding. Most everything else was similar to last week, although I did do Machine flyes in Progressive-Speed 4X style. I've only been doing that on the big compound exercises, but it's wickedly effective on iso moves as well.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, NOV. 10, '14: CHEST, BACK, ABS (SUPER-TORQ)
Well, it was bound to happen. I can't even remember the last time I was sick. I've done my best to ignore a slight headache for the past couple of days, but since 2 a.m. this morning I've also had a sore throat and a bit of stuffiness added to the growing headache. Sure enough, I've got something. I was debating on going back to bed for some health-building rest, but it's Monday, and nobody has time for that! LOL...

Chest:
Incline DB flyes (5x50,40,30,20,10)
Back:
Chest-supported bent-arm bent-over laterals (5x50,40,30,20,10)
Abs:
Full-range crunches (5x50,40,30,20,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
I've been all amped up with our impending weather change, as our temps are about to drop 30 degrees by tomorrow, and that's when I seem to get my best workouts. They way I felt this morning sort of derailed that excitement, but not quite enough to take me out completely. I knew I was going to stick with just Super-TORQ this morning, because it would be a good balance of tension times and intensity, but that was my thinking while I was still sitting at my desk getting some early-morning work wrapped up. Once I walked into my gym I had a decision to make... I thought I was feeling 90%, but quickly realized I was at about 75%. Skipping the training day wouldn't have done much to help, but pushing myself would guarantee I'd be out tomorrow, and that's not exactly productive. I opted to stick with Super-TORQ for one exercise per body part, but I also made sure not to reach complete failure on any sets, and skipped any drop sets or other intensity techniques that I'd usually tack on to the end. It was a good workout simply because of the efficiency of the workload, but it wasn't great since I wasn't pushing 100%. I'd rather sacrifice a bit today in order to still fight the muscle-building battle tomorrow, though.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, NOV. 7, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
At the IM offices, so a back-to-basics workout for shoulders and arms--with some residual chest/back. I decided on antagonist-muscle supersets for arms--tri's with bi's. Excellent pump and burn…

Delts:
 Scott presses (3x15,12,10); Incline one-arm laterals (3x10) ss Incline one-arm upright rows (3x8 + X Reps); Bent-over laterals (2x15,12) ss Laterals (1x7--Xcen; 1x10--Xcel)
Triceps/Biceps: Pushups (3x7,9,9--first set Xcen, second standard, third Xcel) ss Undergrip machine rows (3x7,9,9--first set Xcen, second standard, third Xcel); Incline DB extensions (3x12) ss Incline curls (3x8); Kickbacks (3x10) ss Chest supported concentration curls (3x12)
Tri/Bi/Brachialis: DB pullovers (2x10,8) ss Alternate hammer curls (3x10,8--last set rest/pause, then curl simultaneously(4))
Forearms: DB wrist curls (2x15,12) ss Rockers (3x15,12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Antagonist-muscle supersets never fail to blow up my arms. Even I was impressed. Lol. I did a bit more for medial-delt heads because I was using all dumbbells. I find the One-arm cable laterals are a much better shoulder getter--but I don't have access to a cable anymore at the IM gym. It's all free weights except for a few machines. Still, an all-free-weight workout can be damn good, and I think I hammered all delt heads today. Great one to have under my belt as I head into the weekend.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, NOV. 7, '14: DELTS, ARMS (PS 4X, 4X)
Friday Funtime for delts and arms. There was still a bit of soreness from Wednesday, but not enough to feel like I needed more recovery, so the extra bloodflow helped with the pain, and provided a heck of a pump...

Delts:
DB presses (3x10,12,15--first set Xcen; second regular; third Xcel); DB upright rows (4x15 + X Reps)
Triceps: Close-grip presses (3x9,10,12--first set Xcen; second regular; third Xcel); Overhead extensions (4x12 + X Reps)
Biceps: Standing curls (3x8,10,12--first set Xcen; second regular; third Xcel); Incline DB curls (4x12 + X Reps)
Forearms: Wrist curls (3x30,20,15 + X Reps) ss Reverse wrist curls (3x30,20,15 + 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:
I'm liking the slightly heavier PS 4X, which is actually where the weights should probably be anyway. Really nice combo of weight with tension time. Finished off delts and arms with 4X, which I hadn't done in a while, so it was a great change. I went with a slightly higher-rep approach, but not much. Just enough to extend the time under tension a good degree, and I also kept the rest periods to about 30 seconds rather than 40-ish.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, NOV. 6, '14: CHEST, BACK, ABS (PS 4X, DXO, X-CELERATION)
For the past couple of weeks I've gone to single-exercise Super-TORQ the second time I've hit a body part during the same week. That was the plan for today, but I woke up wanting to feel some heavier weight, but wanted to keep the progressive-speed nature of the workout intact to some degree...

Chest:
Incline DB presses (3x9,8,9--first two sets Xcen; third regular + X Reps); DB Flyes (3x7--DXO + X Reps); Dips (3x15--Xcel + X Fade)
Back:
Chest-supported parallel DB rows (3x10,9,10--first two sets Xcen; third regular + X Reps); Pullovers (3x9--DXO + X Reps); Bent-arm bent-over laterals (3x15--Xcel + X Fade); DB shrugs (3x20--Xcel + X Reps)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
That was just what the muscle doctor ordered! I modified the PS 4X exercises to two Xcen sets with heavier weight than normal, which is about where they should be anyway. Feel was insanely good. That was followed up with a "regular" set of 3-sec negatives, plus X Reps to ensure some more tension time and get everything possible out of the movement. Stretch exercises were done in Double-X Overload (DXO) and regular rep cadence, so it was 3-sec negative with a double hitch at the bottom (slow 1-1/4 rep sets). Bloody hell that was good! Ended with Xcel on the contracted exercises, plus X Fade. That's doing the partials at the top, contracted part of the movement, and letting them fade off into mid-range Xs, and dying off at the bottom. Just found my new Thurs. through Sat. technique of the week!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, NOV. 5, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
Even though it's leg day, I always look forward to Wednesday because the gym is empty. Nope, not today--more crowded than I've seen it, and that was at 7:15 a.m. What the hell is going on? And a new gym just opened up, so you'd think it would be even less crowded. Maybe it's time for me to check out the new digs. Anyway, when I saw the gym, I screamed, "Get out of my way, it's my leg day." No one obliged, which is why you'll see weirdness in my workout below...

Quads & Hamstrings:
 Leg presses (4x9,8,12,11--first two sets X-cen; third regular, fourth Xcel); Low-cable semi-stiff-legged deadlifts (4x9,8,10,10--first two sets X-cen; third regular, fourth Xcel); Leg extensions (3x12,10,8--all sets to failure; 1x7(5)--last set rest/pause); Seated leg curls (3x12,9,7--all sets to failure; 1x6(4)--last set rest/pause)
Calves: Leg press calf raises (4x10,8,10,11--first two sets X-cen; third regular, fourth Xcel); Seated calf raises (4x15,12,10,9 + X Reps); Leg press calf raises (3x12,10,9 + X Reps--all sets to failure)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 The weirdness started when I couldn't find anywhere to do my Stiff-legged deadlifts--all Smith machines were taken and the dumbbell area was packed. What to do…. I noticed a seated cable row open, so it was worth a try. With a slight bend in my legs and a flat back, I leaned forward just like I was doing a Stiff-legged deadlift. Whoa--pretty darn good stretch--then I pulled to the top, angling my torso back and keeping my arms straight. Good feel in my upper hams and glutes. Hmm, a very good alternative to Stiff-legged deadlifts with some unique features. Never done these before, but I will in the future. The next problem came when the only lying leg curl machine was taken. I haven't done Seated leg curls in a while, so that was the choice. Again, a unique feel and a pretty good contraction. I don't like that the resistance is less at the top stretch point, but I made a deliberate attempt to slow down the movement so I could feel the hams elongate. These may actually make me sore. On calves the only Standing calf machine was taken the entire time, so I did Leg press calf raises, in Progressive-Speed style, Seated calf raises, then back to Leg press calf raises for sets to failure. All things considered, a great workout with a great growth ache.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, NOV. 5, '14: DELTS, ARMS (PS 4X, TORQ)
Woke up nice and early today, so got a good amount of work done before an on-time workout. Training feels so much more productive when you're not starving. Plus, I was in the mood for a bit more work, so it was a great workout to top it all off...

Delts:
DB presses (3x10,12,15--first set Xcen; second regular; third Xcel); (DB upright rows (3x8,10,15--first set Xcen; second regular; third Xcel); Incline latererals (3x10,12,15--first set Xcen; second regular; third Xcel); Lateral raises (3x10,12,18--first set Xcen; second regular; third Xcel)
Triceps: Lying DB extensions (3x12,15,18--first set Xcen; second regular; third Xcel); Close-grip presses (1x15 + X Reps); Overhead extensions (3x10,12,14--first set Xcen; second regular; third Xcel); Kickbacks (3x30,20,15 + X Reps)
Biceps: Standing curls (3x9,11,14--first set Xcen; second regular; third Xcel); Alternate DB curls (1x15); Incline DB curls (3x8,10,12--first set Xcen; second regular; third Xcel); Concentration curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x30,20,15 + X Reps) ss Reverse wrist curls (3x30,20,15 + 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:
I'm actually up pretty early every single day, but today just felt... Better. Not sure why, but I'll take it! I'm generally not a fan of Shoulder presses when it comes to joint health, but I was just in the mood today, and PS 4X means good tension time without joint crushing weights, yet enough poundage to feel productive. I tacked those to the front of the workout, then went about my business as usual for delts. Incline laterals felt especially good since I hadn't done them last week. For triceps and biceps I added a bonus X-cel set at the end of the opener, but with a different excercise: Close-grips for tris and Alternate DB curls for bis. Wow! Both felt great, mostly because I simply hadn't done either exercise in recent memory, but also because of the added workload. Pump patrol was on duty. LOL! As much as I've felt that grip work from arms and back, etc., has been sufficient, forearms have felt a bit lacking, so those got added back in. It was a fun time-saving experiment, but not really worth it. Of course, having neglected the direct work for a couple of weeks, I have a feeling I'll need to be spoon-fed my dinner tonight. Ha!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, NOV. 4, '14: LEGS (PS 4X)
I must've been eager to train legs, because it wasn't until the moment I sat down to write my training blog that I realized... It was supposed to be delts and arms to day! LOL! I guess I reverted back to my old sequence out of pure habit. Oh well, it was a suprisingly good workout, and now I can look forward to some upper body mayhem tomorrow...

Quads:
Sissy squats (4x10,8,10,12--first two sets Xcen; third regular; fourth Xcel); Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings: Stiff-legged deadlifts (4x10,8,10,12--first two sets Xcen; third regular; fourth Xcel); Leg curls (3x9,8,12--first set Xcen; second regular; third Xcel)
Calves: One-legged calf raises (4x12,10,12,15--first two sets Xcen; third regular; fourth Xcel); Seated calf raises (3x12,15,18--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
Old habits die hard, but it worked out well, and was probably better this way, as my chest, back, and traps are all a bit sore this morning. This gives the upper body muscle groups a bit more time for recovery before a nice thrashing tomorrow. Quads seem to really like getting hit with the stretch move first, so that's what I've been sticking with. The pump is pretty unreal for only two exercises, but the tension time makes that pretty irrelevant anyway.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, NOV. 3, '14: CHEST, BACK, ARMS (PS 4X, 4X)
Felt rested from the "extra" hour over the weekend--at least it felt better this morning because the sun was higher in the sky when I hit the gym. In fact, it was coming in through the high windows at the gym, blinding me during some of my exercises. Had a great workout, even though sunglasses would've made it better (Lol). Mixed it up just a bit…

Chest:
 Hammer decline presses (4x9,8,10,11--first two sets X-cen; third regular, fourth Xcel); Flat flyes (3x10,9,8--all sets to failure); Incline DB presses (3x8,10,10--first set X-cen, second regular, third Xcel)
Back: Separate-handle cable rows (4x9,8,12,10--first two sets X-cen; third regular, fourth Xcel); Wide-grip pulldowns (3x9,12,12--first set X-cen; second regular, third Xcel); Bar cable upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x12) ss Bent-arm bent-over laterals (3x8) 
Arms: Incline DB extensions (3x10) ss Incline curls (3x9)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4XTORQ and Super-TORQ sets.

Summary:
 The Hammer-machine declines really had my chest screaming for some reason today. I really focused on the first two X-centric sets, feeling every fiber fire through the full-range negative stroke. Come to think about it, Flat flyes hurt like hell too. The stretch was insane. I have been using Machine flyes lately, so this change was an excellent one. The resistance curve on flat flyes is good because of the increase at the stretch point. I also came up only two-thirds of the way, keeping tension on my pecs throughout the set. As for my mini-arm workout, last week I did Flat-bench DB extensions and Seated DB curls. I went with Incline DB extensions and Incline curls today. More target-muscle elongation for mass creation.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, NOV. 3, '14: CHEST, BACK, ABS (PS 4X)
I got a mini-Super-TORQ workout in on Saturday morning, but this is the first real-deal workout of November. I have no idea how another month slipped by, but at least we have the time change as a reminder that it's officially time to dig in for the cooler weather, and the giant turkey in a few weeks...

Chest:
Incline DB presses (3x15,12,15--first set Xcen; second regular; third Xcel); DB Flyes (3x8,10,12--first set Xcen; second regular; third Xcel); Dips (3x15 + X Reps)
Back:
Chest-supported parallel DB rows (3x10,12,15--first set Xcen; second regular; third Xcel); Pullovers (3x10,12,15--first set Xcen; second regular; third Xcel); Bent-arm bent-over laterals (3x10,12,15--first set Xcen; second regular; third Xcel); DB shrugs (3x15 + X Reps)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with PS 4X, TORQ and Super-TORQ sets.

Summary:
Oops! Ended up starting the day with a bit more strength than I expected again, so the first set of inclines took forever and burned like hell. Increased the weight a bit over the next sets, though, and took that into account for the rest of the workout by doing slight weight increases throughout. Worked well! Great workout, and I'd be super stoked on training with the cool air streaming in through the gym window... If it weren't for the fact that our dog decided to finish set "#2" right outside the window. Thanks, pup! Oxygen deprivation is a type of training anyway, right? LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.


STEVE--FRIDAY, OCT. 31, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
It's Halloween, and I was feeling super--so that called for some spooky supersets; however, I stuck with the Progressive-Speed method on the big exercises. Starting with two sets of X-centric reps, 1/6 tempo, really primes the target muscle to grow…

Delts: Machine presses (4x9, 8,10,9; 1x8--first two sets Xcen, third normal, last Xcel); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8 + X Reps); Bent-over laterals (3x15,12,10) ss Seated laterals (2x7,6--Xcen; 1x10--Xcel)
Triceps: Machine dips (4x10,7,9,9--first two sets Xcen, third standard, fourth Xcel); V-handle pushouts (3x12) ss V-handle pushdowns (3x8)
Biceps: Separate-handle undergrip pulldowns (4x9,7,10,10--first two sets Xcen, third standard, fourth Xcel); High-incline curls (3x12) ss Chest supported alternate concentration curls (3x8)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (3x8--last set rest/pause, then curl simultaneously(6))
Forearms: DB wrist curls (3x15,12,10) ss Rockers (3x15,10,9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: What a great workout. I may have to reward myself with some bite-sized Butterfingers we have by the door for trick-or-treaters. Gotta refill those muscle glycogen stores. Lol. Hitting the delts and arms with supersets really has a different feel--major cramping, especially in the biceps. And I urge everyone to try the DB pullovers supersetted with Alternate hammer curls (with the same DBs). That really augments the arm pump with a triceps long-head hit and a brachialis blast.
Diet, Supplements & Nutrient Timing: For our meal-by-meal diets plus train-and-eat-to-shred info, see the X-treme Lean e-book (only $9.99).


JONATHAN--FRIDAY, OCT. 31, '14: CHEST, BACK, ABS (SUPER-TORQ)
Have you ever had one of those days when 24 hours simply isn't enough time? Well, that was yesterday for me. Had to miss training, but that wasn't a bad thing. I felt like I could use the recovery time anyway, and it made today's workout even better...
Chest:
DB incline presses (5x50,40,30,20,10(8)(6)-double drop on last set)
Back:
Chest-supported DB rows (5x50,40,30,20,10(8)(6)-double drop on last set)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
The goal this morning was to actually do delts and arms along with chest and back, but time wasn't on my side. I like Saturday morning workouts anyway, so it's something to look forward tomorrow... Especially if I get into any of our son's candy tonight. LOL! Today was the first time doing all Super-TORQ in a while, and it felt great. Good variation, and always a big time saver, even if the first sets of 50,40,30 feel like forever.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, OCT. 29, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
Today I decided on a see-saw quads-hams rotation. Why? Because of my first combo out of the gate: Feet-forward Smith-machine front squats (hams midrange) ss Smith-machine back squats (quads midrange). What a great combo to grow.…
Quads & Hamstrings: Smith-machine feet-forward front squats (3x6) ss Smith-machine back squats (3x8); Sissy squats (2x8,7--both sets Xcen); Flat-back hyperextensions (2x9,8--both sets Xcen, second add Xcel); Leg extensions (2x10,8; 1x7(5 + X Reps)--last set rest/pause); Leg curls (2x10,7 1x5(3 + X Reps)--last set rest/pause)
Calves: Leg press calf raises (4x9,8,7,6--all sets Xcen; last set Xcen + Xcel); Standing calf raises (3x15,12,10(6)(5)--double drop on last set); Seated calf raises (3x25,18,15(7 + X Reps)--last set rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: My opening superset was a bit brutal, but I felt it from back to front--hams to quads. Loved it, but I was breathing like I was doing HIIT sprints. I rested about 45 seconds between rounds. Tough. After that I alternated a quad-exercise sequence with a ham-exercise sequence. Felt great--thighs were baked. Calves were looking weak, so I blasted them with four X-centric sets on the leg press right off the bat. Lifting in one and lowering in six. They will be sore to the core tomorrow, guaranteed. I wonder how an all-X-centric workout would be for a muscle group. Hmm. Speaking of X-centric, if your interested in all the ins and outs of that mass tactic, check out The X-centric Mass Workout. You can get it at a special low price with The 4X Mass Workout HERE.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 29, '14: LEGS (PS 4X)
Woo! This morning was brisk, baby! Had to crank our heater on after having needed the AC running two days ago. A minor heat wave rolling right into real-deal fall weather. Just in time to be outside with the kids for Halloween on Friday... In the mid-40s. As much as I don't like the house to be cold, I do like it when the gym is cool, and it was. Made for a great workout...
Quads: Sissy squats (4x15,9,10,12--first set regular; second Xcen; third regular; fourth Xcel); Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings: Stiff-legged deadlifts (4x12,8,10,12--first set regular; second Xcen; third regular; fourth Xcel); Leg curls (3x7,9,12--first set Xcen; second regular; third Xcel)
Calves: One-legged calf raises (4x18,10,12,18--first set regular; second Xcen; third regular; fourth Xcel); Seated calf raises (3x12,15,20--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
Because it was a bit cold, I didn't want to go right into X-centric (negative) sets on the leg exercises, as I wanted to make sure there was some blood flow and warm joints first, so it was regular sets to start, then back into PS 4X. I started calves with alternate One-legged calf raises today, as I wanted a bit of a heavier load, and these usually make for a much more isolated feel. Went great, and calves felt full.
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.

JONATHAN--TUESDAY, OCT. 28, '14: DELTS, ARMS (PS 4X)
It's funny that I want to train every day, but there are certain mornings when you REALLY want to train. If only I could harness that feeling and sell it. Woke up feeling charged to train this morning, so it was a particularly good one, with tons of focus...
Delts: DB upright rows (3x10,12,15--first set Xcen; second regular; third Xcel); DB upright rows (3x10,12,15--first set Xcen; second regular; third Xcel); Lateral raises (3x10,12,18--first set Xcen; second regular; third Xcel)
Triceps: Lying DB extensions (3x10,12,15--first set Xcen; second regular; third Xcel); Overhead extensions (3x8,10,12--first set Xcen; second regular; third Xcel); Kickbacks (3x8,10,15--first set Xcen; second regular; third Xcel)
Biceps: Standing curls (3x8,10,12--first set Xcen; second regular; third Xcel); Incline DB curls (3x8,10,12--first set Xcen; second regular; third Xcel); Spider curls (3x10,12,18--first set Xcen; second regular; third Xcel)
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:
Great one today, and no, that's not a typo on the second exercise for delts. The DB uprights felt so good today that I doubled up and duplicated the PS 4X attack on those rather than the Incline laterals today. Outstanding feel! The only other change was ending biceps with Spider curls rather than Concentration curls, as it was simply a means to condense the workload. I prefer the Concentrations, but one-limb exercises, while extremely focused, add time when I don't necessarily have it to spare. Everything felt outstanding, and my delts are still a bit shaky. I love it.
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.

STEVE--MONDAY, OCT. 27, '14: CHEST, BACK, ARMS (PS 4X, 4X)
Got to the gym and 7:20 this morning, and it was pretty empty for a Monday. I kicked off chest with Hammer-machine decline presses, as I did Machine dips last week. Gotta keep it fresh. Great workout today--no one got in my way...
Chest: Hammer decline presses (4x9,8,10,11--first two sets X-cen; third regular, fourth Xcel); Machine flyes (3x10,9,8--all sets to failure; last set rest/pause (4)); Incline DB presses (3x8,10,10--first set X-cen, second regular, third Xcel)
Back: Machine rows (4x9,8,12,10--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (3x9,12,12--first set X-cen; second regular, third Xcel); Rope cable upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Lying DB extensions (3x10) ss Seated curls (3x9)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: As I mentioned, I switched Hammer declines with Machine dips. The Hammer declines felt great--I didn't go to lockout on any reps. For my mini-arm routine, I went for Flat-bench DB extensions instead of on an incline like last week. And instead of Incline curls, I did Seated curls at the end of the bench I was using for extensions. Great superset. Arms pumped up nicely. Even abs at the end felt great. Monday workouts kick off the week with a bang when the gym isn't crowded.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 27, '14: CHEST, BACK, ABS (PS 3X)
This was a Why-mess-with-a-good-thing Monday. I basically did an exact duplicate of last Monday's workout since I liked everything about it so much. Plus, I was finally free of soreness 7 days later. LOL! The only difference was that I had a surprising strength increase, so my reps went up here and there. Not a bad thing since tension time is king, but surprising nonetheless...
Chest:
Incline DB presses (3x15,12,15--first set Xcen; second regular; third Xcel); DB Flyes (3x12,12,15--first set Xcen; second regular; third Xcel); Dips (3x10,12,15--first set Xcen; second regular; third Xcel)
Back:
Chest-supported parallel DB rows (3x12,12,18--first set Xcen; second regular; third Xcel); Pullovers (3x12,12,15--first set Xcen; second regular; third Xcel); Bent-arm bent-over laterals (3x12,15,20--first set Xcen; second regular; third Xcel); DB shrugs (3x12,15,18--first set Xcen; second regular; third Xcel)
Abs:
Leg raises (3x15) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Reps went up on at least one set for each sequence, so strength was up. Sometimes annoyingly so, because the burn was so intense. After the first set of DB inclines, I realized that was going to be the case, so I started adding a bit of weight, but reps were still up regardless. I'll take it! Great workout. Great pump. Great Monday!
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.

STEVE--FRIDAY, OCT. 24, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
I stuck with the Progressive-Speed method on most of the big exercises. Really like that combo to grow. However, I didn't do it on Arnold presses, my first exercise--I needed more of a warmup, so it was high reps, ending with an X-centric set instead of beginning with that 1/6 tempo...
Delts: Arnold presses (3x15,12,10; 1x8--Xcen); Machine laterals (3x10,9,7 + Xreps); DB rows (3x9,10,10--first set Xcen, second standard, third Xcel); Bent-over laterals (2x15,12) ss DB front raises (2x10,8)
Triceps: Parallel-grip DB bench presses (4x9,7,10,10--first two sets Xcen, third standard, fourth Xcel); Rope pushouts (3x12,10,9 + X Reps); Rope pushdowns (3x12)
Biceps: Undergrip pulldowns (4x9,7,10,10--first two sets Xcen, third standard, fourth Xcel); Incline curls (3x12,10,7); Concentration curls (3x10)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (3x8--last set curl simultaneously)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x15,10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: For the Arnold presses, I actually did them Larry Scott style--partial press and partial rotation--to keep tension on the lateral heads. Felt great. Saw a video of Larry demonstrating that move to Francis Benfatto, so I have it a try. Good shoulder pump all around. I've been doing One-arm cable laterals as my second exercise, so today I gave Machine laterals a try. Better contraction at the top, but not a great stretch. Still good change to gain. Also used the rope on both Pushouts and Pushdowns. Felt much different than using the V-bar. More change to gain. I should put on 10 pounds of muscle over the weekend. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, OCT. 24, '14: DELTS, ARMS (PS 4X + SUPER-TORQ)
Today's gym party was much like yesterday. Hybrid of PS 4X with a bit of a Super-TORQ twist. Perfect as a compliment to the delts and arms day on Tuesday, and the bonus of a quick and painful (in a good way) workout on a day with a billion other things on the to-do list...
Delts: DB shoulder presses (5x50,9,8,10,15--first set regular; next two X-cen; fourth regular; fifth Xcel)
Triceps: Lying DB extensions (5x50,10,9,10,15--first set regular; next two X-cen; fourth regular; fifth Xcel)
Biceps: Standing curls (5x50,10,8,10,15--first set regular; next two X-cen; fourth regular; fifth Xcel)
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:
If it weren't for the incredible burn and the crazy pump, I might walk away from such an efficient workout thinking that I had cheated myself, but each muscle group feels completely blasted. Remember, the tension times on all sets is much longer than it appears on "paper" because of the shift in speeds on each set, and there's just 40 seconds of rest between sets, so there's a definite build up of fatigue product that promotes the muscle-building pump-n-burn. First set of 50 reps is a regular cadence, so it takes forever. LOL! The X-cen sets look short, but remember that those are 6-second negatives, so those sets are close to a minute each! There's no shortage of workload here, yet the efficiency of time spent in the gym is almost mind blowing.
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.

JONATHAN--THURSDAY, OCT. 23, '14: CHEST, BACK, ABS (PS 4X + SUPER-TORQ)
Everything was still sore this morning, and that included chest and back from Monday's workout. No intention of skipping, yet I don't like to push my recovery luck when it comes to training while sore, so it was a combo-to-grow hybrid of Super-TORQ with PS 4X...
Chest:
DB bench presses (5x50,12,10,12,15--first set regular; next two X-cen; fourth regular; fifth Xcel)
Back:
Chest-supported DB rows (5x50,12,10,10,12--first set regular; next two X-cen; fourth regular; fifth Xcel); DB shrugs (3x15--Xcel)
Abs:
Full-range crunches (5x50,15,15,18,25--first set regular; next two X-cen; fourth regular; fifth Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
My chest felt a bit sore when I got into the gym, but that soreness combined with the ST/PS 4X had my pecs screaming for mercy. Actually, that was me screaming... Literally. Sets 3 through 5 had my chest burning in a way I hadn't felt in a long time. Back felt just as good, and the feel was about equal, but not the same level of burn, and I was okay with that. LOL! Abs were on fire, too, and getting off my bench was a bit of a struggle, but luckily there's never anyone around to see me crawling around on my gym floor.
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.

STEVE--WEDNESDAY, OCT. 22, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I've decided to alternate leg workouts--at one my primary exercises will be Front squat/Back squat superset and Flat-back hypers; at my other (today) the moves will be Leg presses in Progressive-Speed style, Feet-forward Smith-machine squats and Semi-stiff-legged deadlifts. It's rotation for new mass sensations. Here's now it went today.…
Quads & Hamstrings: Leg presses (4x9,8,10,10--first two sets X-cen; third regular, fourth Xcel); Smith-machine feet-forward front squats (3x9); Sissy squats (2x9,8 + X Reps); Leg extensions (2x10, 1x9(5)--last set rest/pause); Leg curls (2x10, 1x7(4)--last set rest/pause)
Calves: Leg press calf raises (4x10,8,12,12--first two sets X-cen; third regular, fourth Xcel); Standing calf raises (2x10(7)(6)--double rest/pause on both rounds); Seated calf raises (3x20,15,12 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I love the feel of Leg presses, but I feel guilty when I don't squat--which is why I do the Feet-forward Smith machine front squats--a hamstring/quad blaster. Got a killer lower-body response after leg presses, as my lower back was still untaxed. At my last calf workout I did double drop sets on Standing calf raises, so I went with double rest/pause today--no need to move the pin in the weight stack. Worked great, although I get fewer reps on the rest/pause than double drops--probably because on the double drops I still pause to reduce the weight, so it's really rest/pause with a weight reduction, come to think about it. Lol. Still change to gain. Great workout.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 22, '14: LEGS (PS 4X)
Moving leg day to Wednesdays is a nice change. I feel the need for some lower body speed. Or something like that. LOL! I followed the all-sets-in-PS-4X approach, but I kept the stretch movement up front today, as the quad feel is so unreal...
Quads: Sissy squats (4x9,9,10,12--first two sets Xcen; third regular; fourth Xcel); Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings: Stiff-legged deadlifts (4x9,8,10,12--first two sets Xcen; third regular; fourth Xcel); Leg curls (3x7,9,12--first set Xcen; second regular; third Xcel)
Calves: Donkey calf raises (4x18,15,20,30--first two sets Xcen; third regular; fourth Xcel); Seated calf raises (3x12,15,20--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
My legs haven't shaken this much since the first time I asked a girl to a high school dance--that was a LONG time ago. Crazy good workout considering the number of sets and the amount of time spent in the gym. It was also just about the closest I've been to throwing up since my last stomach flu. I guess that's a good thing, but I've never been one to chase upchuck. I'm not a fan to say the least. LOL! I am a big fan of this routine right now, though. Time has been slim lately, yet I'm getting incredible workouts without missing out on anything.
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.

JONATHAN--TUESDAY, OCT. 21, '14: DELTS, ARMS (PS 4X)
A little bit of a shakeup today, as I'm swapping training days around a bit. This would normally be a leg day, but I'm moving that to tomorrow for some midweek madness, which means Saturday mornings will also be a second leg day, and Fridays will now be the second delts/arms workout. I might have picked a rough day to make that change, because my chest and back are really sore from yesterday, but the bloodflow seemed to have actually helped a bit...
Delts: DB upright rows (3x10,12,15--first set Xcen; second regular; third Xcel); Incline laterals (3x8,10,15--first set Xcen; second regular; third Xcel); Lateral raises (3x10,12,15--first set Xcen; second regular; third Xcel)
Triceps: Lying DB extensions (3x10,12,15--first set Xcen; second regular; third Xcel); Overhead extensions (3x10,12,12--first set Xcen; second regular; third Xcel); Kickbacks (3x10,12,15--first set Xcen; second regular; third Xcel)
Biceps: Standing curls (3x10,12,12--first set Xcen; second regular; third Xcel); Incline DB curls (3x8,10,10--first set Xcen; second regular; third Xcel); Concentration curls (3x10,12,15--first set Xcen; second regular; third Xcel)
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:
No real reason for it other than wanting to train delts today, so the order of my workouts is now officially changed. LOL! I didn't actually realize how sore I was from yesterday until my warmups on the DB uprights. Chest pain is deep! It made for more warming up than I had planned, but the workout was great. Loving the varied rep tempos throughout every exercise. It definitely keeps things interesting, and feel is unique on every set of every exercise. I love it!
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.

STEVE--MONDAY, OCT. 20, '14: CHEST, BACK, ARMS, ABS (PS 4X, 4X)
Continuing with Progressive-Speed 4X on the big exercises (midrange) because I'm still feeling that method unbelievably well. It's a favorite at the moment, as I remember muscle-building expert and Olympic coach Charles Poliquin saying that varying set tempo is one of the least used but radically effective hypertrophy tactic. It works…
Chest: Machine dips (4x9,8,10,11--first two sets X-cen; third regular, fourth Xcel); Flat DB flyes (3x10,9,8--all sets to failure); Incline DB presses (3x9,10,10--first set X-cen, second regular, third Xcel)
Back: Separate-handle cable rows (4x9,8,12,10--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (3x9,12,12--first set X-cen; second regular, third Xcel); Rope cable upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Overhead DB extensions (3x10) ss Incline curls (3x10)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Not only does Progressive-Speed 4X produce a better feel in the target muscles, it also relieves boredom. Using three different tempos really keeps the workout feeling fresh. I have a tough time feeling my back contract, but PS 4X solves that problem. My lats are on fire during pulldowns, which doesn't happen with heavy back training for me. PS 4X also seems to help the feel of the exercise that follows. For example, after Machine dips PS-4X style, I went to Flat flyes, each set to failure. Wow, I could really feel my chest working.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 20, '14: CHEST, BACK, ABS (PS 3X)
Gotta love a productive weekend. Not only did I manage to get the "enjoyable" job of winter-prep done on the yard, but there was tons of family fun, too. Best time of the year! I woke up feeling so great that I had to carry it all over to a Monday Mayhem workout...
Chest:
Incline DB presses (3x10,12,15--first set Xcen; second regular; third Xcel); DB Flyes (3x10,12,15--first set Xcen; second regular; third Xcel); Dips (3x10,12,15--first set Xcen; second regular; third Xcel)
Back:
Chest-supported parallel DB rows (3x10,12,15--first set Xcen; second regular; third Xcel); Pullovers (3x10,12,15--first set Xcen; second regular; third Xcel); Bent-arm bent-over laterals (3x10,12,15--first set Xcen; second regular; third Xcel); DB shrugs (3x10,12,15--first set Xcen; second regular; third Xcel)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Still love the SS Super-TORQ, but I've also been really liking the PS 4X approach, and I've been feeling the need to get some full-range POF back in the mix, plus some slightly heavier weights to keep my mind appeased. I went to a 3-set version of PS 4X, and I did it on all three POF exercises for each body part. X-cellent!!! Pump was off the charts, and I was able to use more weight because of the reduced number of sets. Each set started with an X-centric set (6-second negative), second set was a regular set (3-second negative), and then I ended each exercise with X-cel (1.5-sec neg/pos). The variety kept the motivation high, and the massive pump certainly didn't hurt. This will be the technique of the week for now.
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.

STEVE--FRIDAY, OCT. 17, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
It was a 3-set kind of day. Three just felt right on every exercise, so that's what I went with. On some exercises I went to failure on all three sets, others I did a 3X sequence, and on most of the compound moves I did X-centric, standard and then speed--three different tempos--as on Seated DB presses, the first exercise for delts...
Delts: Seated DB presses (3x9,10,10--first set Xcen, second standard, third Xcel); One-arm cable laterals (3x10); Cable upright rows (3x9,10,10--first set Xcen, second standard, third Xcel); Bent-over laterals (2x15,12) ss DB front raises (2x10,8)
Triceps: Parallel-grip DB bench presses (3x9,10,10--first set Xcen, second standard, third Xcel); Pushouts (3x15,12,10); V-bar pushdowns (3x10)
Biceps: Undergrip pulldowns (3x9,10,10--first set Xcen, second standard, third Xcel); Incline curls (3x12,10,7); Concentration curls (3x12,10,8)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (3x8--last set rest/pause to simultanous hammer curls (7))
Forearms: DB wrist curls (2x15,12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great pump today. Must've been the sushi and saki last night, which were both delicious by the way. On the workout, when the reps decrease, that means I went to failure on all sets. If I list 3x10, it means it's a 3X sequence. No matter how I trained an exercise, I still kept the rests between sets to no more than 40 seconds. Also, on Concentration curls, I did each set a bit different. First was seated with a distinct supination, rotating my hand from palm in to little finger up to cramp the biceps; second set I also did seated but kept my palm up through every rep of the entire set; third set I did standing and bent-over, a la Arnold, with supination. I could feel each unique tweak--which I hope build jagged peaks. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, OCT. 16, '14: CHEST, BACK (PS 4X)
Time was incredibly limited today, so it was all about the PS 4X supersets. Still breathing hard, but happy that I managed to get a pretty incredibly workout from such a short amount of time spent in the gym. Being the second chest and back workout of the week, I wasn't too worried about selling myself short, and there was still some soreness from Monday's workout anyway...
Chest/Back:
DB bench presses (5x20,15,10,15,15--first set regular; next two X-cen; fourth regular; fifth Xcel) ss Chest-supported DB rows (5x20,15,10,12,12--first set regular; next two X-cen; fourth regular; fifth Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
As impressed as I was that there was still soreness from Monday's workout, I was even more impressed with how complete of a workout today's limited time in gym was. Not just my lungs (LOL!), but chest and back felt pumped from top to bottom. The Chest-supported DB rows certainly help on the back work, though, as fatigue would have my form suffering a bit otherwise, and they allow for a higher level of concentration where it counts: on the target muscles rather than posture. Great one!
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.

STEVE--WEDNESDAY, OCT. 15, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I did Leg presses at my last quad workout, so today I went back to the front-squat-back-squat superset. I did both in standard style--1/3 cadence--but I did one last set of Back squats with X-celeration. That got the pump and burn to churn.…
Quads: Front squats (3x5) ss Squats (3x8); Squats (1x10--Xcel); Sissy squats (3x10 + X Reps); Leg extensions (3x12,9,8--all sets to failure, last with X Reps)
Hamstrings: Smith-machine stiff-legged deadlifts (4x12,9,8,6--add weight every set); Leg curls (3xx12,9,8--all sets to failure, last with X Reps)
Calves: Standing calf raises (2x12(8)(6)--double-drop on both rounds); Seated calf raises (2x12(7)(5)--rest/pause on each round + X Reps on last); Leg press calf raises (1x15(9)(7)--double drop + X Reps on the last set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I had planned to do four sets on Leg extensions, but my quads were so fried from the X-celeration set on Squats as well as the Sissy squats, I only did 3--with some X-Reps on the last one for extra stimulation and pain. I really like the Smith-machine stiff-legged deadlifts. Feels much safer on my back, and I can keep my form perfect. Got a much better feel in my hamstrings. I had to wait for the leg press machine for calf work, which is why they were at the end. I had planned on doing them first, but both leg presses were taken. Still, forced change to gain can be good too.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 15, '14: DELTS, ARMS (PS 4X)
So sore! My quads, hams, and calves are in serious pain. Good pain, of course, but pain nonetheless. Pretty incredible when I realize it was just two exercises per body part, but the reps and tention times were considerable. Followed yesterday's protocol today, so here's hoping I can't even pick up my toothbrush tomorrow. LOL...
Delts: DB upright rows (5x20,10,9,12,12--first set regular; next two X-cen; fourth regular; fifth Xcel); Lateral raises (3x10,12,14--first set Xcen; second regular; third Xcel)
Triceps: Overhead extensions (5x20,10,10,12,14--first set regular; next two X-cen; fourth regular; fifth Xcel); Kickbacks (3x10,12,14--first set Xcen; second regular; third Xcel)
Biceps: Incline DB curls (5x20,10,9,10,12--first set regular; next two X-cen; fourth regular; fifth Xcel); Concentration curls (3x10,12,14--first set Xcen; second regular; third Xcel)
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:
I went with the same breakdown as yesterday for the most part. PS 4X on all exercises, but it was 5 sets for the opener for each body part with a high-rep, regular-speed set to start things off. Then 3 sets for the contracted move finisher, but I did Xcen, regular, and Xcel rather than the two sets of Xcen. Nice variety and a good pump all around.
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.

JONATHAN--TUESDAY, OCT. 14, '14: LEGS (PS 4X, SUPER-TORQ)
What can I say? Yesterday's newsletter got me motivated to switch things up a bit. I still wanted to to do 5 sets on the opening stretch exercise for each body part, so I slightly modified the PS 4X to incorporate a "warm up" set...
Quads: Sissy squats (5x20,9,8,10,12--first set regular; next two X-cen; fourth regular; fifth Xcel); Squats (3x10,10,14--first two sets Xcen; third Xcel)
Hamstrings: Stiff-legged deadlifts (5x20,10,9,10,12--first set regular; next two -cen; fourth regular, fifth Xcel); Leg curls (3x12,11,14--first two sets Xcen; third Xcel)
Calves: Donkey calf raises (5x50,30,25,30,35--first set regular; next two Xcen; fourth regular, fifth Xcel); Alternate standing calf raises (3x10,10,12--first two sets Xcen; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
PS 4X had me amped up this morning, so I was really looking forward to the workout. I didn't want to miss out on the 5 sets of pain, though (LOL), so I added a set to the prime stretch movers today. Plus, I didn't necessarily want to start with X-centric sets, so I did a 20-rep set to start. That was a great way to get some massive blood flow right off the bat, and it seemed to make the Xcen sets feel even more productive. Then I did a modified 3X version of PS 4X for the second exercise of each body part. Wanted a bit more work load, and that seemed to really do the trick. It was two sets of Xcen followed by one set of Xcel. Unreal feel! All was basically the same layout for calves, but I'm liking the ultra high reps on Donkey calf raises, so those were sort of a hybrid Super-TORQ/PS 4X. As expected, the walk up to the kitchen was a bit of a challenge, and the walk up to the office after that was even tougher. I think I'll be requesting my next meal to be delivered to my office by my wife. I don't need the insurance claim of falling down my own stairs. 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.

STEVE--MONDAY, OCT. 13, '14: CHEST, BACK, ARMS, ABS (PS 4X, 4X)
I pushed it today because I needed to get back to work--magazine deadline. Got most of the exercises in, but really tweaked down the rests between sets. I was huffing, puffing a pumped by the end…
Chest: Hammer decline presses (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Machine flyes (4x10,8,7,6--all sets to failure)
Back: Separate-handle cable rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Rope cable upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Incline DB extensions (3x12) ss Incline curls (3x10)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The only exercise I deleted was Incline presses. My entire chest got enough work front he PS 4X Hammer declines and four sets to failure on Machine flyes. I gotta say, there's something magical about two X-centric sets up front on an exercise followed by standard set and then a speed set. Those first two negative-accentuated sets really get the mind/muscle connection fired up and better fiber activation occurs after--on the standard set and the speed set. Wondering what two X-centric sets followed by two speed sets might feel like. Hmm.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 13, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)
Another great family weekend. Plus, Sunday was an annual car show I love going to, so it was good times all over the place, but definitely fall weather. Cool, crisp, and damp which means muddy kids 'n dogs, but it also means the motivation is climbing...
Chest:
Incline DB flyes (5x50,40,30,15,12 + X Reps); Dips (3x20 + X Reps)
Back:
Pullovers (5x50,40,30,15,12 + X Reps); Bent-arm bent-over laterals (3x20 + X Reps); DB shrugs (3x20 + X Reps)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Decided to try the SS S-TORQ on Incline flyes, so I should have a new level of soreness tomorrow... Again. LOL! Also added in some a 3X X-cel round of Dips to finish things off. Chest pump was off the chart, and I'm sure it had nothing to do with the pumpkin ice cream last night. Followed up the Pullovers with X-Cel Bent-arm bent-over laterals for some midback work, and then closed it out with the same deal on DB shrugs. Back and chest felt really full today. Really liking the efficiency of the giant sets on ab work, too, so I stuck with that from the last workout. Makes me feel a little more balanced from the pumpkin-induced pump, too. 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.

STEVE--FRIDAY, OCT. 10, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
At the office today, and training in the bare-bones IM gym. That can be a good thing, though, as I went back to basics and even did some old school antagonist supersets--like bi's and tri's. Talk about a pontoon pump...
Delts: Seated DB presses (4x9,7,10,12--first two sets Xcen, third standard, fourth Xcel); Incline one-arm laterals (3x10) ss One-arm DB upright rows (3x10); Standing laterals (2x12,10); Bent-over laterals (2x12) ss DB front raises (2x8)
Triceps/Biceps: Arms-in pushups (3x9,8,10--first two sets Xcen, third standard) ss Undergrip machine rows (3x9,8,10--first two sets Xcen, third standard); Incline DB extensions (3x12) ss Incline curls (3x10); Nonsupport concentration curls (2x10,9) ss One-arm kickbacks (2x10,8)
Tri/Bi/Brachialis: DB pullovers (2x12) ss Alternate hammer curls (3x10--last set rest/pause to simultanous hammer curls (7))
Forearms: DB wrist curls (2x12,10) ss Rockers (2x15,12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Quite a wicked workout--and I was soaked at the end (okay, I'm old, but it was sweat--I didn't wet myself; Lol). I did a mini-arm workout on Monday and superetted Incline DB extensions with Incline curls. Felt great, which inspired today's full-on superset arm assault. Haven't done One-arm kickbacks in ages, and the cramp in my tri's was almost unbearable toward the end of each set. I guess they are a bit different than the pushdowns I've been doing. Note that I started my arm workout with Arms-in pushups supersetted with Undergrip machine rows. That was for some residual chest and back work. I got residual upper trap work with the One-arm upright rows during shoulder work. Loved this workout. Definite pain to gain.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, OCT. 10, '14: BACK, CHEST, ABS (SS SUPER-TORQ)
It's one of those weeks. Nothing bad, but just seeming like 24 hours in a day isn't quite enough. Rationalizing yesterday as a "recovery" day, but wanted to train without enough time to make it happen.. It actually did feel good to have a midweek charge-up, though...
Chest:
DB incline parallel presses (5x50,40,30,20,15 + X Reps) ss Chest-supported parallel DB rows (5x50,40,30,20,18 + X Reps)
Abs: Full-range crunches (3x50,40,30 + X Reps); Planks (2 x 70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
I was still sore yesterday, so the unplanned rest day may have been a good thing. Time is crunched today, too, but I had no intention of missing a workout, so it was Speed-Shift Super-TORQ supersets. Good times! I used a parallel approach to Incline presses, and that allowed for a flye-like press with a good stretch at the bottom and a decent contraction up top. First few supersets had me a bit winded, but that's a good thing. "Free" cardio work. 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.

STEVE--WEDNESDAY, OCT. 8, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I was feeling a little under the weather today--although the weather here has been great. Might have been something I ate or drank (like the wine last night--lol). So I wasn't in the mood for my normal Front squat-Back squat superset. I opted for Progressive-Speed 4X Leg presses and a 3X sequence of Smith-machine front squats. Toasted my quads and hams quite nicely, especially with some rest/pause on Leg extensions and Leg curls.…
Quads & Hamstrings: Leg presses (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Smith-machine feet-forward front squats (3x9); Leg extensions (3x10, 1x9(5)--last set rest/pause); Leg curls (3x10, 1x9(5)--last set rest/pause); Flat-back hyperextensions (4x10)
Calves: Leg press calf raises (4x10,8,12,12--first two sets X-cen; third regular, fourth Xcel); Standing calf raises (1x12; 2x10(7)(6)--double rest/pause); Seated calf raises (3x18,15,12(7)(5) + X Reps--double rest/pause on last set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Double rest/pause, like double drop sets, is a great way to add additional volume without tacking too much time onto the workout. As for PS 4X, I only did that on Leg presses and Leg press calf raises, but what a great technique; I could really feel it deep. Despite my stomach woes today, it was a great workout. If I would've ignored it and performed my double-squat superset, there may have been a stain on the wall--not to mention the back of my shorts.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 8, '14: DELTS, ARMS (SS SUPER-TORQ)
Just like last Wednesday, I woke up with fairly sore quads, which means that will just increase as the day goes on. Hams were just as sore, too, but glutes also took a good hit from the One-leg split squats. Seemed like the perfect recipe to continue with today, but with some minor variation...
Delts: DB upright rows (5x50,40,30,20,22 + X Reps)
Triceps/Biceps: Overhead extensions (5x50,40,30,15,12 + X Reps) ss Incline DB curls (5x50,40,30,12,12 + X Reps)
Forearms: Wrist curls (3x30,20,20 + X Reps); Reverse wrist curls (3x30,20,20 + 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:
I decided to use DB upright rows today, as the incline one-arm laterals were good, but the uprights just seem to give me a better overall delt hit. Also decided to kick up some metabolic mayhem (and save some time) but supersetting tris and bis. It's like arm cardio with a huge pump. LOL! Great workout and shockingly quick, too.
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.

JONATHAN--TUESDAY, OCT. 7, '14: LEGS (SUPER-TORQ, DP 4X)
It took more than four full days for my leg soreness to subside from last Tuesday's painfest. That meant it was a winner and back on the menu for today. LOL! The quad pump from so many sets of Sissy squats is so wild that it's a bit addicting...
Quads: Sissy squats (5x25,20,18,10,10 + X Reps)
Hamstrings: Stiff-legged deadlifts (5x25,25,22,15,18 + X Reps)
Quads/Hamstrings: One-leg split squats (3x15,12,8)
Calves: Donkey calf raises (3x50,40,30,20,40 + 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 TORQ and Super TORQ sets.
Summary:
Just as painful as I remembered, but the pump was just as skin-stretching, too, so it was well worth it. Reps weren't exactly in the Super-TORQ range, but the feel was, and the time under tension wasn't that far off, as all sets were done with a good amount of control because of the nature of Sissies and Stiff-legged deadlifts. Neither is ideal for throwing weight around, so all reps/sets were done with caution. I brought back the old One-leg split squats for the quad/ham finisher. Serious blood flow through glutes, hams, and quads. Serious leg shakes during calf work because of that. LOL! Dropped to body weight for the X-cel set on Donkey calf raises, and got a ton of reps, and you could almost smell the burning muscle tissue. Or maybe that was the dog. Ha!
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.

STEVE--MONDAY, OCT. 6, '14: CHEST, BACK, ARMS, ABS (PS 4X, 4X)
Still loving Progressive-Speed 4X--first two sets in X-centric style, third standard, fourth speed (X-celeration). What a great pump and deep-fiber stimulator. I may run with this technique of the week for a while. My muscles seem to be responding nicely as well--even training each only once a week directly…
Chest: Machine dips (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Machine flyes (4x10); Incline DB presses (3x9,8,12--first two sets Xcen, last Xcel)
Back: Wide-, parallel-grip cable rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Incline DB extensions (3x10) ss Incline curls (3x8)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I usually do some type of incline press at the end of chest with standard sets. I decided to use a variation of PS 4X instead--I just deleted the standard-tempo set. So it was two X-centric sets and one X-celeration set. Felt great and was a killer finisher to my chest workout. My mini-arm workout was very efficient--I just stayed on the incline bench with the same dumbbells. I rested about 15 seconds between supersets, so it was basically back and forth from triceps to biceps. Took about five minutes--and arms blew up even more (they already had a pump from chest and back work).
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 6, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)
Great weekend with the family as my wife and I celebrated our wedding anniversary. Plenty of quality calories throughout the day yesterday, too, so the pump was a big one today...
Chest:
DB flyes (5x50,40,30,18,12 + X Reps)
Back:
Pullovers (5x50,40,30,15,16 + X Reps); DB shrugs (4x15 + X Reps)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Last Monday was so great that I basically duplicated everything. I did use a bit more weight, however, and that took a toll on the Speed-Shift sets, but nothing excessive. I changed DB shrugs to 4X since the ultra high reps don't always feel as beneficial there. Also trained abs with giant sets of 3X. They were toast!
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.

STEVE--FRIDAY, OCT. 3, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
Love delts-and-arms day, but I also got extra work for chest and back, as I put compound exercises at the front and back of each bodypart routine. Complicated? Nah, not when you see the routines below. Oh, and on the first move I used the same weight all the way through four sets, first two in X-centric style--lift in one second lower in six--third standard (lift in one, lower in 3), and the last with X-celeration--1.5-second reps. Talk about an upfront pump...
Delts: Machine presses (4x8,7,9,9--first two sets Xcen, second standard, third Xcel); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x7,6,5 + X Reps); Bent-over laterals (3x10) ss DB front raises (3x8); Lateral/shrugs (2x12,10)
Triceps: Hammer close-grip decline presses (4x8,7,9,9--first two sets Xcen, second standard, third Xcel); Pushouts (3x12) ss Pushdowns (3x8,7,6); Machine dips (2x12,9)
Biceps: Undergrip pulldowns (4x8,7,9,9--first two sets Xcen, second standard, third Xcel); High-incline DB curls (3x10) ss Facedown incline alternate DB curls (3x8,7,5--last set rest/pause (3)(2)); Undergrip machine rows (2x12,9 + X Reps)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (3x8--last set rest/pause to simultanous hammer curls (7))
Forearms: DB wrist curls (3x15,10,9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: What a great workout. All upper-body muscles got hammered nicely, with delts and arms getting the most work. Still, some good squeezing on Undergrip pulldowns, Undergrip machine rows, Machine dips and Close-grip Hammer decline presses engaged back and chest. Of course the Progressive Speed 4X tactic on the first exercise for each bodypart made a big difference. Olympic coach Charles Poliquin says varying rep speed is one of the most neglected size-building methods available. I agree. PS 4X has a unique fatigue/hypertrophy effect on the target muscle. There's more on the in the Super-Size Crash Course. See the note above with the link if you're interested (you can get SSCC + Size Surge 2.0 + 10 more proven mass workouts at a super-low price; go to the link above and scroll down for more info).
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, OCT. 2, '14: BACK, CHEST, ABS (SS SUPER-TORQ)
Thinking about Monday's workout for Throwback Thursday, even though it was just a few days ago. Hard not to when I'm still sore. LOL! Speed-Shift Super-TORQ is definitely the technique of the week, but I opted for midrange moves rather than stretch today, simply as a means to get some variation, and to manage some of the soreness...
Chest:
DB incline presses (5x50,40,30,18,15(9) + X Reps--last set was a drop)
Back:
Supported rows (5x50,40,30,15,15(8) + X Reps--last set was a drop); DB shrugs (5x50,40,30,20,10 + X Reps)
Abs: Full-range crunches (3x50,40,30 + X Reps); Planks (2 x 70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
The soreness from Monday wasn't actually that bad, at least not compared to how my quads are feeling from Tuesday, but It was enough to let me feel exactly where the flyes and pullovers had hit. Apparently it was just about everywhere. Seemed smart to change it up a bit, but I still wanted to use the same basic SS/S-TORQ structure, and it was all good. Also added a drop set to the end to spice things up a bit. 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.

STEVE--WEDNESDAY, OCT. 1, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I have a love-hate relationship with Wednesdays. I love that the gym is empty on Wednesday morning, but I hate that it's leg day. And today I had plans to use X-celeration sets on Squats--immediately after X-centric sets of Front squats. You can see why I was drinking the Hater-aid preworkout. Lol. Great one though--really felt all sets today.…
Quads: Front squats (3x5--Xcen) ss Squats (3x7--Xcel); Sissy squats (3x10 + X Reps); Leg extensions (4x10--last set rest/pause (5))
Hamstrings: Smith-machine stiff-legged deadlifts (3x12,9,8--add weight every set); Leg curls (4x10--last set rest-pause (4 + X Reps)); Flat-back hyerextensions (2x8--top DXO each rep)
Calves: Leg press calf raises (3x15 + X Reps); Standing calf raises (4x10--last set rest/pause (5 + X Reps); Seated calf raises (3x18,15,12 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I can only hold the Front squat position for so long, which is why I only did 5 X-centric reps per set (only got 4 on the last one); however, keep in mind that I immediately switch the bar to behind my head and fire out X-celeration Squats--that is, about 1.5 seconds per rep. Whoa, talk about feeling deep fibers firing. Combining slow-mo Fronts with speed Backs had my quads shaking, quaking and baking. This is a great superset that also creates hypoxia (breathlessness), so you may need about a minute between sets (I did). Notice that I also ended hamstrings with DXO Flat-back hypers. That is, I did an X-Rep at the top, contracted position on every rep. That was more for my glutes than anything, but I also got additional hamstring stretch at the bottom, considering I did these after Smith-machine stiff-legged deadlifts, DP 4X style--adding weight each set. Hams are aching as I write this, and it's obvious why. Calf routine was pretty standard, with some rest/pause at the end of Standing. For Seated calf raises I went to failure on every set, shooting for higher reps. Great finisher--and I knew it was a good lower-body blast today as I limped out of the gym.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 1, '14: DELTS, ARMS (SS SUPER-TORQ)
Be careful what you wish for, 'cause you might get it. That's all that I can think of regarding yesterday's leg workout. LOL! Soreness is insane and deep. I really can't remember the last time my quads were sore to the bone like this, and I never would've thought Sissy squats as the prime move could do that. Five sets of high reps can do that, I guess. Needless to say, I wanted to extend the pain game, so today I did the same...
Delts: Incline laterals (5x50,40,30,20,22 + X Reps)
Triceps: Overhead extensions (5x50,40,30,15,18 + X Reps)
Biceps: Incline DB curls (5x50,40,30,12,15 + X Reps)
Forearms: Wrist curls (3x30,20,20 + X Reps); Reverse wrist curls (3x30,20,20 + 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:
Chest and back are still sore to the touch, so that was enough evidence that the Speed-Shift Super-TORQ sequences on stretch exercises does plenty of damage. I stuck with just one exercise per body part because of that. Delts felt great, though a bit monotonous since it was a one-arm movement. Tris and bis went great, although I had a significant drop in reps for the X-cen sets. I was shooting for 20 as usual, but ended up with 15 for tris and 12 for bis. The last X-cel sets went back up in reps, though. Go figure. Forearms got similar treatement but with 3 sets. All I kept thinking about was how much typing I need to do today. 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 e-books on this site were written to help you get closer to your physical potential with sensible bodybuilding strategies. Weight training is a demanding activity, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning a weight-training program. Any comments provided are for general information purposes only and do not represent medical advice. Proceed with the suggested diets, exercises and routines at your own risk.

Results using the programs and diets in these e-books vary from individual to individual. Testimonial endorsers’ results using it may be considered atypical.

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RESULTS:
"X Reps allowed us to cut our bodypart workouts in half, and we grew faster than ever—we got record mass and muscularity increases in only one month!"

STEVE HOLMAN
 

End of May,
then...

1 Month Later
after X-REP training...
 
July 1: X-REP
training made drastic
changes in muscle size, density
and
detail—no
steroids, no photo
retouching.