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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, APR. 16, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)
Much like yesterday's workout, this one was a bit rushed. Not because of running late, but simply because there's a lot on the ole real-life plate today. Still managed to get in all sets and reps, but rest periods were exhaustingly short - and it felt good...

Delts:
DB upright rows (3x15,12,8 + X Reps); Seated laterals (1x12 + X Reps) ss Wide DB upright rows (1x10 + X Reps); Standing DB presses (1x10 + X Reps); Seated DB presses (1x12 + X Reps); Incline one-arm laterals (1x12 + X Reps) ss Leaning one-arm laterals (1x12 + X Reps); Bent-over laterals--drop set (1x10(7) + X top)
Midback: Chest-supported DB rows (2x15,12 + X Reps); Bent-arm bent-over laterals--drop set (1x10(8) + X Reps); Forward-lean shrugs (1x15 + X Reps) ss Shrugs (1x15 + X Fade)
Biceps: Standing DB curls (2x12,10 + X Reps); Concentration curls--drop set (1x12(8) + X Reps); One-arm spider curls (1x10 + X Fade)
Forearms: Incline hammer curls (1x12 + X Reps) ss Standing close-grip hammer curls (1x8 + X Reps); Wrist curls (2x12,10 + X Reps) ss Reverse wrist curls (2x10,10 + X Reps); Forearm rockers (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Great workout, and even better than Monday's, which suprised me. The rush was on to get a lot of work done in a little time, so I was huffing and puffing, so I was surprised the pump was so great. Now that I think about it, I had some Mexican food last night, so that may have played a role. No, not because it was a carb-infested meal - quite the opposite. First dose of red meat I've had in a week or so. I'm going to believe that was the cause, and therefore I need to eat more of it. (Yes, that's a lame excuse to increase my steak intake right as grilling season gets going). LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, APR. 15, '15: LEGS (4X, PS 5X)
Repeating the tactics I used on Monday--for each muscle I did a Progressive Speed 5X sequence on the big exercise; then I did a Double-Drop set on an isolation move. Worked great--and I finished so quickly that I did bonus chest/back work...

Quads:
 Machine leg presses (5x8,7,11,9,12--PS 5X); Seated leg extensions (1x12(9)(6))
Hams: Flat-back hyper-exensions (4x9,7,10,9--PS 4X); DB semi-stiff-legged deadlifts (1x12); Seated leg curls (1x12(9)(6)--Double Drop)
Calves: Leg press calf raises (5x9,8,12,10,14--PS 5X); Machine leg press calf raises (1x12(7)(5)--Rest/Pause); Seated calf raises (3x18,15,12 + X Reps)
Bonus Chest/Back:
 Converging machine bench presses (1x12(9)(6)--Double Drop); Machine rows (1x12(9)(6)--Double Drop)
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 saw a reference to a new study being prepped for publication that essentially found that training a muscle more frequently is more important that volume for size increases. It's one reason I am trying to add "mini" workouts for specific muscle groups that I want to grow faster. For example, I did a mini-arm workout on Monday with chest and back. Today I did a mini-chest/back workout with legs. It makes sense--to not only prevent atrophy but also to get blood flow to those recovering muscle groups. More on this--and a new e-book is coming once the details are ironed out and we discover what works best.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, APR. 15, '15: LEGS (UMW)
Later workout, so only a brief blog today. Felt solid and strong, and every muscle group got a pretty through thrashing...

Calves:
Alternate calf raises (2x20,15 + X top); Alternate calf raises--drop set (1x10(8) + X top); Donkey calf raises (1x25 + X Reps); Seated calf raises (2x15,12 + X Fade)
Quads: Squats (2x15,10 + X Reps); Sissy squats (1x15 + X top); Sissy squats--rest/pause (2x12,9 + X Reps); Squats (1x12 + X Reps); Step-back lunges (1x15)
Hamstrings: Leg curls (1x12 + X top); Leg curls--drop set (1x12,8 + X Reps); Stiff-legged deadlifts (1x15); Stiff-legged deadlifts--drop set (1x12(8) + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Sticking with calves up front for now. It makes the squats a bit interesting, but it also forces me to concentrate even more on driving up with the heels of my feet, so it's a good thing.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, APR. 14, '15: CHEST, LATS, TRICEPS, ABS (UMW)
Great workout, and the only thing I need to change on this training day ASAP is my back work. Okay, not the back work itself, but what I use for Chins and Undergrip chins. The wood beem is begining to make a whole lot of cracking sounds. As much as I'd like to think it's because I'm getting so huge, I'm pretty sure it's just not meant for training. LOL...

Chest:
Incline presses (2x15,10 + X Reps); Incline flyes (1x12 + X Reps); Dips--rest-pause (2x12(8) + X Reps); DB flyes--double drop (1x10(8)(8) + X Reps)
Lats: Chins (2x12,10 + X Reps); Undergrip chins (1x10 + X Reps); Pullovers (1x10 + X Reps) ss Undergrip rows (1x10); Undergrip rows--stage (1x10)
Triceps: Lying extensions (2x15,10 + X Reps); Overhead extensions (2x10,8 + X Reps) ss Bench dips (2x12,10 + X Reps)
Abs: Kneeups (1x20) ss Full-range crunches (1x25 + X Fade) ss Bench V-ups (1x12 + X Reps) ss Planks (1x60 sec)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Chins, both standard and undergrip, have been feeling incredibly good for my lats, but the crackling sound of wood getting ready to snap is more than a bit distracting. Time to buy or fabricate a reinforced and dedicated chinning station. Otherwise, great workout with chest and back pumping up great, and triceps feeling like they were torched.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, APR. 13, '15: CHEST, BACK, ARMS, ABS/CALVES (PS 6X, X-CENTRIC)
Staying on the PS 6X big-gain train, but with a twist--one exercise, five sets, instead of six: Sets 1&2: X-centric, lift in 1 second, lower in 6; Sets 3&4: standard, lift in 1, lower in 3; Set 5: speed, 1.5-second reps. Then I do a more focused "isolation" exercise for one Double-Drop Set. Chest is the perfect example--definite pain to gain....

Chest:
 DB bench presses (5x9,7,10,9,11--PS 5X); Hands-high machine flyes (1x10(7)(5)--Double Drop)
Back: Separate-handle cable rows (5x9,7,10,9,12--PS 5X); Pulldowns (1x10(7)(5)--double drop); DB pullovers (3x10,9,8) ss Bent-arm bent-over laterals (3x9); Separate-handle cable upright rows (5x8,7,10,9,11--PS 5X); DB shrugs (1x12(9)(7)--Double Drop)
Arms: Seated overhead DB extensions (2x10,8) ss Seated DB curls (2x10,8)
Abs/Calves: Machine crunches (3x9,8,9--Xcen, Standard, Xcel) ss Leg press calf raises (3x9,8,11--Xcen, Standard, Xcel); Planks (2x40 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: Last week I did Converging machine seated bench presses for PS 6X--and that was it for chest. This week I decided to pull it down to 5X, one less speed set at the end, and add a Double-Drop Set of Machine flyes. I liked today's attack better--if not from a physical standpoint, a mental one. I just like some isolation work, even though it's probably not as effective as the big exercises. I also used DB bench presses instead of a machine for the PS 5X. I have trouble feeling my pecs during any type of press, so in my case, the machine was better. For back I'm still undecided--machine rows or cable rows. Both have a good, unique feel. Let the experimentation--and mass creation--continue.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, APR. 13, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)
Nothing like a good thunderstorm to wake you up at a ridiculous hour. The first crack of thunder was at 3:00 a.m. this morning, and that was the last time I felt the joy of sleep. By 3:45 I figured I might as well get up and be productive. Sure enough, I actually had a great workout, too...

Delts:
DB upright rows (3x15,12,8 + X Reps); Seated laterals (1x12 + X Reps) ss Wide DB upright rows (1x10 + X Reps); Standing DB presses (1x10 + X Reps); Seated DB presses (1x12 + X Reps); Incline one-arm laterals (1x12 + X Reps) ss Leaning one-arm laterals (1x12 + X Reps); Bent-over laterals--drop set (1x10(7) + X top)
Midback: Chest-supported DB rows (2x15,12 + X Reps); Bent-arm bent-over laterals--drop set (1x10(8) + X Reps); Forward-lean shrugs (1x15 + X Reps) ss Shrugs (1x15 + X Fade)
Biceps: Standing DB curls (2x12,10 + X Reps); Concentration curls--drop set (1x12(8) + X Reps); One-arm spider curls (1x10 + X Fade)
Forearms: Incline hammer curls (1x12 + X Reps) ss Standing close-grip hammer curls (1x8 + X Reps); Wrist curls (2x12,10 + X Reps) ss Reverse wrist curls (2x10,10 + X Reps); Forearm rockers (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
I thought for sure I'd feel dead in the gym, but a guess that half a pot of coffee did the trick. Strength was good and pump was incredible - maybe because I had enough time to eat twice before training. LOL! Delts felt nice and full, and arms were on swole patrol. Forearms really swelled up, too. Now, however, it's about time for a nap.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, APR. 10, '15: DELTS, ARMS, CALVES (PS 6X, X-CENTRIC)
More experimentation with PS 6X--that is, two sets each with these rep tempos: 1/6, 1/3, 1.5-second reps. The rests between each of those six sets were about 35 seconds. I stuck with compound exercises, but I did add in some iso moves too. My quickest Friday workout in a while--about 40 minutes...

Delts:
 Machine presses (6x8,7,9,8,8,7--PS 4X). One-arm cable laterals (1x9(7)(5)--Double Drop)
Triceps: Close-grip machine converging chest presses (6x8,7,10,9,10,9--PS 4X)
Biceps: Undergrip machine rows (6x9,9,12,10,14,12--PS 4X)
Bi's/Tri's/Forearms: Incline DB extensions (1x10) ss Incline curls (1x11); DB pullovers (2x12,9) ss Hammer curls (2x10,9); BB wrist curls (6x10,9,12,10,12,11--PS 6X)
Calves: Leg press calf raises (1x12(7)(6)--Double Drop, 1x15--Xcel)
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: This was a great workout. My only complaint is that my Undergrip machine rows were too light--that's why my reps were so high. I haven't done those for biceps in a while, so I wasn't sure of the poundage to use. I had planned on Undergrip pulldowns, but lots of folks in the gym and that machine was occupied. The Bi's/Tri's/Forearms exercises above were all performed in Semi-X-centric style--a tempo of about 1/4 or 1/5--looking for that feel and mind/muscle connection for mass-stimulating perfection. Tommorow I may feel like I've been through a muscle dissection. Soreness is inevitable (legs are very sore from Wednesday's PS 6X assault).
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, APR. 9, '15: CHEST, LATS, TRICEPS, ABS (UMW)
Don't you love it when everything just feels right in the gym. It was a great workout and focus was extreme. And that was with staying up too late last night. Maybe I need less sleep, not more? Nah, I'll call it a fluke...

Chest:
Incline presses (2x15,10 + X Reps); One-arm leaning flyes (1x12 + X Reps); Dips--rest-pause (2x12(8) + X Reps); DB flyes--double drop (1x10(8)(8) + X Reps)
Lats: Chins (2x12,10 + X Reps); Undergrip chins (1x10 + X Reps); Pullovers (1x10 + X Reps) ss Undergrip rows (1x10); Undergrip rows--stage (1x10)
Triceps: Lying extensions (2x15,10 + X Reps); Overhead extensions (2x10,8 + X Reps) ss Bench dips (2x12,10 + X Reps)
Abs: Kneeups (1x20) ss Full-range crunches (1x25 + X Fade) ss Bench V-ups (1x12 + X Reps) ss Planks (1x60 sec)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
As mentioned above, I was a bit surprised at how great the workout was this morning - considering my lack of solid sleep. It was one of those great ones where you just feel "in touch" with every muscle fiber. Strength was even up a bit while reps remained about the same. Must be the fact that outdoor weather is here (except for the major Midwest storms at the moment), or maybe I was happy that I didn't have the 3:00 a.m. roadtrip that was pending. Either way, still feeling great a couple hours after the workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, APR. 8, '15: LEGS (4X, PS 6X)
Monday I packed lots of work--and varied rep speeds--into my "ultimate" exercise for chest and also back. I did that by taking Progressive-Speed 4X and cranking it up to 6 sets: 2 X-centric (1/6), 2 standard speed (1/3) and 2 X-celeration (1.5-second reps). I decided to carry it over to legs, even though the thought of it made me a bit nauseous--30 to 40 seconds between sets was bad enough on back, but legs? Yikes. I decided to lessen the shock by going with leg presses instead of squats. Bad news. When I arrived at the gym, the leg press was occupied. Compromise time. I headed for the Smith machine. Killer--I got to re-taste my breakfast (Lol)...

Quads/Hams:
 Smith-machine feet-slightly-forward squats (6x8,7,9,8,10,9--PS 6X); DB semi-stiff-legged deadlifts (3x10); Leg extensions (1x12(8)(5)--Double Drop); Seated leg curls (1x12(8)(5)--Double Drop)
Calves: Leg press calf raises (6x9,8,11,9,14,12--PS 6X); Machine leg press calf raises (3x12(7)(5)--Double Drop); Seated calf raises (3x15,12,10 + 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: PS 6X on one key exercise followed by a single Double-Drop set on an isolation move is a fantastic way to cover all the mass-building bases in a short time frame. I peppered in some standard 4X-style sequences--DB semi-stiff-legged deadlifts and Seated calf raises. Even so the workout took only 35 minutes--and my lower body was completely hammered (all muscles are aching as I write this). See you Friday for more.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, APR. 8, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)
For those following along closely, yes, I did miss yesterday. Oops! That's the problem with trying to get a work project completed in the morning - the next thing you know it's afternoon already. Counted it as a bonus "growth" day, however, and back with the program today...

Delts:
DB upright rows (3x15,12,8 + X Reps); Seated laterals (1x12 + X Reps) ss Wide DB upright rows (1x12 + X Reps); Standing DB presses (1x10 + X Reps); Seated DB presses (1x12 + X Reps); Incline one-arm laterals (1x12 + X Reps) ss Leaning one-arm laterals (1x12 + X Reps); Bent-over laterals--drop set (1x10(7) + X top)
Midback: Chest-supported DB rows (2x15,12 + X Reps); Bent-arm bent-over laterals--drop set (1x10(8) + X Reps); Forward-lean shrugs (1x15 + X Reps) ss Shrugs (1x15 + X Fade)
Biceps: Standing DB curls (2x12,10 + X Reps); Concentration curls--drop set (1x12(8) + X Reps); One-arm spider curls (1x10 + X Fade)
Forearms: Incline hammer curls (1x12 + X Reps) ss Standing close-grip hammer curls (1x8 + X Reps); Wrist curls (2x12,10 + X Reps) ss Reverse wrist curls (2x10,10 + X Reps); Forearm rockers (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
I woke up plenty early yesterday, but that made it feel like I had a lot of time to get some projects done before training. Next thing I knew, I was starving and couldn't figure out why... Until I looked at the clock. Made up for it this morning, however, with a great workout. A carbon copy of the last delts, midback, biceps day, but I was angry I missed a day, so the intensity was high. LOL! Midback felt especially good for some reason, and it seemed to come from the slightly higher reps on the DB rows. 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, APR. 6, '15: CHEST, BACK, ARMS, ABS/CALVES (PS 6X, X-CENTRIC)
Decided on some experimentation today. When you have an exercise that you feel better than any other for a specific bodypart, why not hammer it into the ground with multiple unique sets, then move on? That's where PS 6X comes in--one exercise, six sets: Sets 1&2: X-centric, lift in 1 second, lower in 6; Sets 3&4: standard, lift in 1, lower in 3; Sets 5&6: speed, 1.5-second reps. Here's how I used it today (and how I will tweak it in the future--see the Summary below)...

Chest:
 Machine converging chest presses (6x8,7,10,9,10,9--PS 4X)
Back: Machine rows (6x8,7,10,9,10,9--PS 4X); Pulldowns (1x10(7)(5)--double drop); DB pullovers (2x10,9) ss Bent-arm bent-over laterals (2x9); Rope cable upright rows (6x8,7,10,9,10,9--PS 4X)
Arms: Seated overhead DB extensions (1x8(9)--Xcen rest/pause to Xcel); Seated DB curls (1x8(9)--Xcen rest/pause to Xcel)
Abs/Calves: Machine crunches (3x8,7,8--Xcen, Xcen, Standard) ss Leg press calf raises (3x9,8,12--Xcen, Xcen, Standard); Planks (2x40 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: Gotta say, the PS 6X really blasted the target muscle within all the hypertrophic pathways. Deep ache and postworkout quake verified that. The workout was very fast too--about 35 minutes. I did notice that some machines with a bit of drag on the negative aren't quite as effective--because the negatives on Xcen sets feel a bit too easy. I'll have to try the tactic with DB bench presses.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, APR. 6, '15: LEGS (UMW)
There was a time when it was always Monday leg day, and now I remember why. Sure, in a busy gym it's nice because NO one else is doing legs on Monday, but it's also early in the week when your energy is (hopefully) high. Only real change to today's workout was bumping calf work to the front...

Calves:
Alternate calf raises (2x20,15 + X top); Alternate calf raises--drop set (1x10(8) + X top); Donkey calf raises (1x25 + X Reps); Seated calf raises (2x15,12 + X Fade)
Quads: Squats (2x15,10 + X Reps); Sissy squats (1x15 + X top); Sissy squats--rest/pause (2x12,9 + X Reps); Squats (1x12 + X Reps); Step-back lunges (1x15)
Hamstrings: Leg curls (1x12 + X top); Leg curls--drop set (1x12,8 + X Reps); Stiff-legged deadlifts (1x15); Stiff-legged deadlifts--drop set (1x12(8) + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
I moved calf training up front simply because I want to have added focus there. Calves have always been strong, but they've always required extra focus and variation in order for them to look full. I hate to let ego be my guide, but it's shorts weather, and I really don't like looking down and seeing calves that don't match the work I put in. Luckily they do seem to respond well, so this should get them up soon. The rest of leg work was great, but the first set of Squats was just a bit interesting because of the calf fatigue. Forced me to drive through my heels, though, which is a good thing anyway.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, MAR. 27, '15: DELTS, ARMS (4X, X-CENTRIC)
Decided to go mostly straight-set 4X--actually 3X because I only used three sets in each sequence. I like the pump and burn from supersets, but the focus from straight 4X can't be beat. Still get a great pump and burn. I did do an X-centric set or two, as you'll see...

Delts:
 Seated Arnold presses (3x10); Incline one-arm laterals (3x10); Seated bent-over laterals (2x15,12) ss Seated lateral raises (1x7--Xcen; 1x10--Xcel)
Triceps: Close-grip DB bench presses (3x10); Incline DB extensions (3x10); Pushdowns (3x10); Close-grip bench presses (1x7--Xcen)
Biceps: Undergrip pulldowns (3x10); Incline curls (3x10); Concentration curls (3x10); Machine preacher curls (1x7--Xcen)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (3x15,12,10)
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: That was a great workout. While I love PS 4X (changing rep tempo) and DP 4X (adding weight to each set), there's something about simplifying to the standard 4X method, with 30-second rests, that produces a great feel and focus. And adding an X-centric set to the end of a different exercise, extends tension time and produces extra fiber trauma.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, APR. 3, '15: CHEST, LATS, TRICEPS, ABS (UMW)
Late start today despite waking up plenty early. Real life always gets in the way. LOL! I refused to skip or condense, so that meant limited rest periods and a whole lot of heavy breathing. Just what the fat-burning furnace ordered...

Chest:
Incline presses (2x15,10 + X Reps); Incline flyes (1x15 + X Reps); Dips--rest-pause (2x12(8) + X Reps); DB flyes--double drop (1x12(10)(6) + X Reps)
Lats: Chins (1x12 + X Reps); Undergrip chins (1x10 + X Reps); Pullovers (1x10 + X Reps) ss Undergrip rows (1x12); Undergrip rows--stage (1x10)
Triceps: Lying extensions (2x15,10 + X Reps); Overhead extensions (2x10,8 + X Reps) ss Bench dips (2x12,9 + X Reps)
Abs: Kneeups (1x18) ss Full-range crunches (1x25 + X Fade) ss Planks (1x60 sec) ss Bench V-ups (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Rest periods were minimal because I got started so late. No appointments to get to, but I didn't want my training time to get in the way of work for the rest of the day. It was great! Sure, my lungs were on fire, but it was a good fire, and it burned in every bodypart, too. Aside from the very short rest periods, there were only a couple of slight changes: went back to Incline flyes simply for the sake of saving time, all ab exercises were done back-to-back rather than having a rest before Bench V-ups. I'll probably stick with that, as it seemed more efficient and felt pretty darn good.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, APR. 2, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)
Pretty outstanding workout considering the lack of sleep last night. Don't get me wrong, I love a good thunderstorm - just not when it rolls in at 3 a.m. Thunder wasn't so bad, but the volume of rain and wind was almost deafening...

Delts:
DB upright rows (3x15,12,8 + X Reps); Seated laterals (1x12 + X Reps) ss Wide DB upright rows (1x12 + X Reps); Standing DB presses (1x10 + X Reps); Seated DB presses (1x12 + X Reps); Incline one-arm laterals (1x12 + X Reps) ss Leaning one-arm laterals (1x12 + X Reps); Bent-over laterals--drop set (1x10(7) + X top)
Midback: Chest-supported DB rows (2x12,10 + X Reps); Bent-arm bent-over laterals--drop set (1x10(8) + X Reps); Forward-lean shrugs (1x15 + X Reps) ss Shrugs (1x15 + X Fade)
Biceps: Standing DB curls (2x12,10 + X Reps); Concentration curls--drop set (1x12(8) + X Reps); One-arm spider curls (1x10 + X Fade)
Forearms: Incline hammer curls (1x12 + X Reps) ss Standing close-grip hammer curls (1x8 + X Reps); Wrist curls (2x12,10 + X Reps) ss Reverse wrist curls (2x10,10 + X Reps); Forearm rockers (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
A slightly late and slow start to the workout, but it was surprisingly good all things considered. Just as good as Monday, really. The only change today was the sequence on forearms: I did supersets of wrist curls with reverse wrist curls rather than drop sets on each, and changed it up to have flexor work first. Also went to a slightly different angle on the Incline hammer curls before that. Made for a monstrous forearm pump and a difficult time opening the door to get out of the gym. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, APR. 1, '15: LEGS (4X, X-CENTRIC, PS 4X)
I must admit that it's a bit tough doing a squat superset first thing in the morning (before 7 a.m.). At least it's only 3 rounds--and, believe me, it wakes you up. Today I even added a set of X-centric leg presses after the squat torture. I must be motivated. Lol...

Quads/Hams:
 Smith-machine feet-forward front squats (3x5) ss Smith-machine back squats (3x8); Sissy squats (3x7,6,5--all Xcen) ss Flat-back hyperextensions (3x9,8,12--first two sets Xcen); Leg extensions (2x10, 1x8(5)--rest/pause Xcel); Seated leg curls  (2x10, 1x8(5)--rest/pause Xcel)
Calves: Leg press calf raises (5x9,8,10,9,11--first two sets Xcen, last Xcel); Machine leg press calf raises (2x12, 1x9(7)--rest/pause Xcel)
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 change to gain today was the rest/pause set on contracted-position exercises. On my last set at failure, I rested for 10 seconds, then hit it again with a speed set--1.5 seconds per rep. Blistering burn and pump with that simple shock tactic.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, APR. 1, '15: LEGS (UMW)
The only thing April Foolish about me today is how I looked when trying to walk after today's workout. Shaking and quaking. Although I guess it also looks like I'm wearing white spandex pants, too, since it's the first time I've worn shorts since September. LOL...

Quads:
Squats (2x15,10 + X Reps); Sissy squats (1x15 + X top); Sissy squats--rest/pause (2x12,9 + X Reps); Squats (1x12 + X Reps); Step-back lunges (1x15)
Hamstrings: Leg curls (1x12 + X top); Leg curls--drop set (1x12,8 + X Reps); Stiff-legged deadlifts (1x15); Stiff-legged deadlifts--drop set (1x12(8) + X Reps)
Calves: Alternate calf raises (2x20,15 + X top); Alternate calf raises--drop set (1x10(8) + X top); Donkey calf raises (1x25 + X Reps); Seated calf raises (2x15,12 + X Fade)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
My wife just about pulled a good April Fools joke on me without realizing it. I had to walk down the stairs from my office, and it could've easily turned into the best bit of comedy all week. No videos rolling and a firm grasp of the rail saved the day. LOL! Leg workout was great with no real changes other than changing the order of Squats and Step-back lunges at the end of quad work. I spent extra time focusing on calves, too, in order to make sure they're getting enough work. I'm always amazed at how quickly they can shrink despite staying strong.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, MAR. 31, '15: CHEST, LATS, TRICEPS, ABS (UMW)
I feel like I should purposely have a bad workout just so I don't sound like a broken record, but today wasn't the day for that. It was another great one. The tension times are a bit longer than prescribed in UMW, and the rest periods are shorter, too, but that seems to make it an even more ideal routine for me right now...

Chest:
Incline presses (2x15,10 + X Reps); One-arm leaning flyes (1x15 + X Reps); Dips--rest-pause (2x12(8) + X Reps); DB flyes--double drop (1x12(10)(6) + X Reps)
Lats: Chins (1x12 + X Reps); Undergrip chins (1x10 + X Reps); Pullovers (1x10 + X Reps) ss Undergrip rows (1x12); Undergrip rows--stage (1x10)
Triceps: Lying extensions (2x15,10 + X Reps); Overhead extensions (2x10,8 + X Reps) ss Bench dips (2x12,9 + X Reps)
Abs: Kneeups (1x18) ss Full-range crunches (1x25 + X Fade) ss Planks (1x60 sec); Bench V-ups (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
My training partner (5-year old son) didn't show up in time, so it was all-solo training today. In reality, that means more focus and less rest, so it's a good thing, but I know he'll be upset that I didn't wake him up. Rather than Incline flyes, I tried to mimic cable work by doing One-arm leaning flyes. By simply holding on to a support beam in the gym and keeping my non-working-side foot against the beam, I can lean far enough out to do one-arm flyes, and the unique angle creates a pretty incredible upper-pec contraction at the top. Great feel! Everything else remained about the same. It's a great workload combo that leads to a pretty incredible upper-body pump, especially with the residual soreness from yesterday's workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, MAR. 30, '15: CHEST, BACK, ARMS, ABS/CALVES (PS 4X, 4X, X-CENTRIC)
March is coming to a close, and summer is coming up fast. That means I need more X-centric work for residual fat burning as well as unique muscle stimulation. I'm still feeling Progressive-Speed 4X, but I altered it a bit--I did the first TWO sets with X-centric reps instead of only the first. So rep cadence went 1/6, 1/6, 1/3, 1.5-second reps (last set speed)...

Chest:
 Machine converging chest presses (4x8,7,10,11--PS 4X); Low-incline flyes (2x10) ss Edge-gripping bench pushups (2x6,5--both Xcen); Machine dips (1x8--Xcen)
Back: Separate-handle cable rows (4x8,7,9,11--PS 4X); DB pullovers (3x12,10,9) ss Bent-arm bent-over laterals (3x9); Pulldowns (4x8,7,10,11--PS 4X); Rope cable upright rows (3x7,10,9--PS 4X) ss Bent-over rope rows (3x8,10,10--PS 4X); Seated lateral/shrugs (2x10) ss DB shrugs (2x12)
Arms: Incline DB extensions (1x8--Xcen; 1x10--Xcel) ss Incline curls (1x8--Xcen; 1x10--Xcel)
Abs/Calves: Machine crunches (3x9,9,10--PS 4X) ss Leg press calf raises (3x8,12,10--PS 4X); Planks (2x40 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: Lots of good work today--really felt all the X-centric sets. Amazing how a slow cadence on the lowering can significantly improve the mind/muscle link. Spring motivation is in the air. I'm already looking forward to my next workout--legs.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, MAR. 30, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)
Friday morning was our tax-day appointment, so I got so wound up with that that I forgot to post a blog. No forgetting to write about today's workout, though. Swole patrol was on duty. LOL...

Delts:
DB upright rows (3x15,12,8 + X Reps); Seated laterals (1x12 + X Reps) ss Wide DB upright rows (1x12 + X Reps); Standing DB presses (1x12 + X Reps); Seated DB presses (1x10 + X Reps); Incline one-arm laterals (1x12 + X Reps) ss Leaning one-arm laterals (1x8 + X Reps); Bent-over laterals--drop set (1x10(7) + X top)
Midback: Chest-supported DB rows (2x12,10 + X Reps); Bent-arm bent-over laterals--drop set (1x12(8) + X Reps); Forward-lean shrugs (1x15 + X Reps) ss Shrugs (1x15 + X Fade)
Biceps: Standing DB curls (2x12,10 + X Reps); Concentration curls--drop set (1x12(8) + X Reps); One-arm spider curls (1x12 + X Fade)
Forearms: Incline hammer curls (1x10 + X Reps) ss Standing close-grip hammer curls (1x8 + X Reps); Reverse wrist curls--drop set (1x12(8) + X Reps); Wrist curls--drop set (1x12(8) + X Reps); Forearm rockers (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Lots of blood flow and plenty of pump. This is probalby the longest day of the three on this split, but that doesn't mean it's long. Still no problem getting it all out in under an hour with time to spare. Delts are getting a much needed extended blast, and biceps are responding surprisingly well to relatively low volume. Forearms have been underworked for a while - strength is fine, but the burn is almost unbearable, and the pump is so intense that it almost hurts. In a good way, of course.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, MAR. 27, '15: DELTS, ARMS (PROGRESSIVE-SPEED 4X, 4X, X-CENTRIC)
Always looking for a big pump on Fridays. Leaving the gym with full-blown delts and arms gets my weekend off right. LOL. On to PS 4X, X-centric and supersets...

Delts:
 Machine presses (3x8,10,9--PS 4X); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8); Seated bent-over laterals (2x15,12) ss Seated lateral raises (1x7--Xcen; 1x9--Xcel)
Triceps: DB bench presses (3x8,10,8--PS 4X); Cable pushouts (3x12) ss Pushdowns (3x8); Elbows-flared pushdowns (1x7--Xcen)
Biceps: Undergrip pulldowns (3x9,10,9--PS 4X); Incline curls (3x10) ss Facedown alternate incline curls (3x6)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x8)
Forearms: DB wrist curls (2x18,14) ss Rockers (2x17,15)
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 forgot to end biceps with an X-centric set. I had planned to do Machine preacher curls, but aging-brain fart caused a mental lapse, I guess. Nevertheless, a great workout. Got my weekend pump on. Lol. Need to work up the motivation to hit the running train today or tomorrow. Hot day, which means summer is on the way. Gotta make that last bit of fat go away.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, MAR. 26, '15: CHEST, LATS, TRICEPS, ABS (UMW)
Made it through the first full round of the new 3-day split (over 5 days) and couldn't be happier. Sore everywhere, but not crippling, so no need to hold back on anything. I can't even remember the last time I did the full UMW X-Rep split, but now I remember why I liked it so much the first time - especially now with slightly higher reps for longer tension times...

Chest:
Incline presses (2x15,10 + X Reps); Incline flyes (1x10 + X Reps); Dips--drop set (2x12(8) + X Reps); DB flyes--drop set (1x12(10)(6) + X Reps)
Lats: Chins (1x12 + X Reps); Undergrip chins (1x10 + X Reps); Pullovers (1x10 + X Reps) ss Undergrip rows (1x10); Undergrip rows--stage (1x9)
Triceps: Lying extensions (2x15,10 + X Reps); Overhead extensions (2x10,8 + X Reps) ss Bench dips (2x10,8 + X Reps)
Abs: Kneeups (1x15) ss Full-range crunches (1x25 + X Fade) ss Planks (1x60 sec); Bench V-ups (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Very happy with the new routine, and the split with this volume seems to be ideal at the moment. Mind you, it's been a whopping 4 days, so I'll keep tabs on my recovery, but I don't sense their being any issues. I might have to sneak back to super-early training, however, as my 5-year old son has been my training partner this week. He's mostly ended up working in a coloring book next to me between his "sets," but today he decide to start practicing on his drums. Let's just say it was loud and not exactly idea for focus. Of course, the workout was pretty incredible, too, so maybe it was a good thing? LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, MAR. 25, '15: LEGS (4X, X-CENTRIC, PROGRESSIVE-SPEED 4X)
My motivation has really been up lately--maybe because it's spring or maybe because of the new testosterone booster I've been using (more on that in the summary). Or maybe both. No supersets today. I went for all straight sets to get enhanced focus. Felt great with lots of ache and bake...

Quads:
 Machine leg presses (4x8,12,10,11--PS 4X); Sissy squats (2x8,6--both sets Xcen); Leg extensions (4x10 + X Reps)
Hams: DB semi-stiff-legged deadlifts (3x7,10,9--PS 4X); Flat-back hyperextensions (2x9,8--both sets Xcen); Seated leg curls (4x10 + X Reps)
Calves: Leg press calf raises (5x9,12,11,10,12--PS 4X); Machine leg press calf raises (4x8,12,10,12--PS 4X); Seated calf raises (3x22,17,15 + 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: Wow, best leg workout in a while. Great pump, deep ache and lots of change to gain. For the uninitiated, PS 4X is as follows: X-centric set (1/6), two standard-tempo sets (1/3) and a final speed set (X-celeration: 1.5-second reps). Olympic coach and muscle-building expert Charles Poliquin says one of the least used (and highly effective) hypertrophic stimulator is switching up rep tempo. PS 4X is one of the best rep-cadence variations you can use to get huge because it has built in rep-speed change to gain. I've also been relying a lot on straight X-centric sets (1/6 tempo), especially on stretch-position moves to get in the fiber-activation/trauma groove. As for the testosterone booster I mentioned in the intro, it's T-Drive. It's given me a serious libido boost--T increase. Studies suggest that one of the key ingredients, the herb Tongkat Ali, a.k.a. "Asian Viagra," can boost testosterone and MUSCLE. One researcher discussing the study said: "Those in the [Tongkat Ali] group gained more muscle and strength than the placebo group…. The rise of both testosterone and IGF-1, pointing to an increased growth hormone release, indicates that [the herb] may offer ANABOLIC EFFECTS with no apparent toxicity." T-Drive contains 500 milligrams of 20:1 Tongkat Ali, along with a few other synergistic herbs like Ginseng and Peruvian Maca Root. I always like to test a supplement before I recommended it. This one is working big time for me at age 55. After my success, Jonathan is trying it now, so watch for his report soon. For an ARTICLE on this natural product by Dr. Peter Osborne, go HERE.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, MAR. 25, '15: DELTS, MIDBACK, BICEPS, FOREARMS (UMW)
Today was a great one, and it was an incredible combo of delt and midback work. I haven't felt this sort of fullness in a while, and I liked it...

Delts:
DB upright rows (3x14,12,8 + X Reps); Seated laterals (1x12 + X Reps) ss Wide DB upright rows (1x12 + X Reps); Standing DB presses (1x12 + X Reps); Seated DB presses (1x10 + X Reps); Incline one-arm laterals (1x10 + X Reps) ss Leaning one-arm laterals (1x8 + X Reps); Bent-over laterals (1x10 + X top)
Midback: Chest-supported DB rows (2x12,10 + X Reps); Bent-arm bent-over laterals--drop set (1x12(8) + X Reps); Forward-lean shrugs (1x12 + X Reps) ss Shrugs (1x15 + X Fade)
Biceps: Standing DB curls (2x12,10 + X top); Concentration curls--drop set (1x12(8) + X Reps); One-arm spider curlss (1x10 + X Fade)
Forearms: Incline hammer curls (1x10 + X Reps) ss Standing close-grip hammer curls (1x8 + X Reps); Reverse wrist curls--drop set (1x12(8) + X Reps); Wrist curls--drop set (1x15(10) + X Reps); Forearm rockers (1x12 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Another great one, and much more delt work than I've been doing. That's a good thing, though, as delts have always been a weak area for me, at least from a width aspect. I blame my parents for my narrow clavicles. LOL! Delts felt great, and they'll probably be sore tomorrow. Midback felt great, too, and much more "in touch" than it has lately. Biceps and forearms always respond well, and it was great to have dedicated forearm work for a change. I guess we'll see if I still have some grip strength left for lats tomorrow.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--TUESDAY, MAR. 24, '15: CHEST, BACK, ARMS, ABS/CALVES (PS 4X, 4X, X-CENTRIC)
Still feeling Progressive-Speed 4X big time, so I'm sticking with it. If it ain't broke, don't fix it. Additional X-centric sets help the feel too. Remember, PS 4X varies tempo--1/6, 1/3, 1/3, 1.5-second reps. A fairly empty gym and a look of fullness in the mirror provided Monday motivation...

Chest:
 Machine converging chest presses (4x8,10,9,10--PS 4X); Machine flyes (4x10); Machine dips (1x8--Xcen)
Back: Separate-handle cable rows (4x8,11,9,10--PS 4X); DB pullovers (3x12,10,9) ss Bent-arm bent-over laterals (3x9); Pulldowns (4x8,10,9,10--PS 4X); DB upright rows (4x9,12,9,10--PS 4X)
Arms: Incline DB extensions (1x8--Xcen; 1x10) ss Incline curls (1x8--Xcen; 1x9)
Abs/Calves: Machine crunches (3x9,9,10--PS 4X) ss Leg press calf raises (3x115,12,10); Planks (2x40 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: I said I'd get back to planking, and today was the day. Perfect ending to a great workout. I began with Machine converging chest presses, a Precor machine I really like, better than Hammer-machine decline presses. The Precor machine is more of a seated bench press, and the handles move together as you press--but not as much as on a Hammer machine. My pecs are always sore after a PS 4X attack on the Precor.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, MAR. 24, '15: LEGS (UMW)
It felt really good to be training legs by themselves. Focus was much higher, and there was no subconscious effort to preserve energy for other bodyparts. I never felt that I was doing that, yet this workout was so much better that it's very likely I was...

Quads:
Squats (2x15,10 + X Reps); Sissy squats (1x15 + X top); Sissy squats--rest/pause (2x12,9 + X Reps); Step-back lunges (1x12); Squats (1x12 + X Reps)
Hamstrings: Leg curls (1x12 + X top); Leg curls--drop set (1x12,8 + X Reps); Stiff-legged deadlifts (2x15,10 + X Reps)
Calves: Alternate calf raises (2x20,15 + X top); Alternate calf raises--drop set (1x12(8) + X top); Donkey calf raises (1x25 + X Reps); Seated calf raises (2x15,12 + X Fade)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
Great workout and legs are still shaking as I sit at my desk. I'm missing out on some equipment, so there are a few changes to the workout as listed in UMW, but just as it is with cars, modifying is fun. LOL! Without a leg extension machine I had to use different strategies on Sissy squats, and without any other big leg equipment pieces, it was all Squats and lunges for my pressing movements. Worked well, though. Same with calf work, but I was able to make it through almost as intended. Plenty of pump and (good) pain regardless, though.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, MAR. 23, '15: CHEST, LATS, TRICEPS, ABS (UMW)
Sometimes you wake up feeling great and want to shake things up a bit, so that's what I did today. I was still loving the Size Surge split with TORQ and 4X mixed in, but sometimes it's best to make changes before things get stale...

Chest:
Incline presses (2x15,10 + X Reps); Incline flyes (1x10 + X Reps); Dips--drop set (1x15(10) + X Reps); DB flyes--drop set(1x12(10)(6) + X Reps)
Lats: Chins (1x12 + X Reps); Undergrip chins (1x10 + X Reps); Pullovers (1x10 + X Reps) ss Undergrip rows (1x10); Undergrip rows--stage (1x9)
Triceps: Lying extensions (2x15,10 + X Reps); Overhead extensions (2x12,8 + X Reps) ss Bench dips (2x10,8 + X Reps)
Abs: Kneeups (1x15) ss Full-range crunches (1x25 + X Fade) ss Planks (1x60 sec); Bench V-ups (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary:
I had the intent of continuing with the SS split plus TORQ/4X, but the 2-day split over 5 days would mean minimal rest between bodyparts on a regular basis. Plus, while the workouts weren't long, I wanted to put more concentration into my leg work, which has been combined with chest and tris for several months. I flashed back to the incredible progress I made on our original X-Rep routine from the UMW e-book, and figured that would be perfect. There are a few changes here and there based on the minimal equipment I have, and the reps are higher than what we did in UMW, but just as a meanst to keep tension times a bit longer. Plus, I'm also continuing with the 45 seconds of rest between sets and exercises. Made for an absolutely incredible workout, and I'm looking forward to seeing how things progress over the next several weeks.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, MAR. 19, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
I'm liking the TORQ workouts so much that it was bothering me that I couldn't fully utilize it on back work, so I swapped things around a bit. A simple change of sequence made for an insane pump, and the need for a fire extinguisher nearby to help with the burn. LOL...

Back:
Pullovers (3x30,20,15 + X Reps); Undergrip chins (3x10); Bent-over bent-arm laterals (3x30,20,15 + X Reps); Behind-the-neck chins (2x10 + X Reps); One-arm DB rows (1x15); Forward-lean shrugs (1x20 + X Reps)
Delts: DB upright rows (3x30,20,15 + X Reps); Incline one-arm laterals (1x15 + X Reps); Lateral raises (2x15,12 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x12 + X Reps); Concentration curls (1x18 + X Reps)
Forearms: DB wrist curls (2x15,10); Reverse DB wrist curls (2x15,12)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
Switching the back work around a bit was a great move. It allowed me to actually use TORQ (30,20,15), which I can't quite do on chins, at least not back-to-back reps with 45-second rest periods between sets. Plus, this actually made the rest of back work feel more productive, so it's a win-win. No major changes other than sequence adjustments for back. A great workout made even better than last time.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, MAR. 18, '15: LEGS, DELTS, ARMS (4X, X-CENTRIC, DP 4X)
I condensed my workout today, combining legs, shoulders and arms. That meant many different tactics, including supersets to cram everything into about 50 minutes. Gym was totally empty, which made it a killer workout...

Quads/Hams:
 Smith-machine feet-forward front squats (3x5) ss Smith-machine back squats (3x8); Leg extensions (1x10(8)--drop) ss Sissy squats (1x6(4)--rest/pause, both Xcen); Seated leg curls (1x12(8)--drop) ss Flat-back hyperextensions (1x8(5)--rest/pause, both Xcen)
Calves: Leg press calf raises (3x15,12,10--added weight each set); Machine leg press calf raises (1x12(9)(7)--drop)
Delts: Incline one-arm laterals (3x10,9,8) ss Standing one-arm laterals (3x8,7,6--last set right into One-arm upright rows); Machine presses (1x8--Xcen)
Tri's: Chest-supported kickbacks (2x10,9) ss Incline extensions (2x12,10); Machine dips (1x8--Xcen)
Bi's: Facedown incline alternate concentration curls (2x12,10) ss Incline curls (2x10,9); Machine preacher curls (1x8--Xcen)
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: On some of the supersets I often lowered more slowly on the second exercise so I could use the same weight as on the first. For example, Kickbacks first required fairly light DBs, so when I moved immediately to Incline DB extensions, the weight was a bit light. I automatically started lowering each rep in about four to five seconds instead of the standard 3. Supersets, drop sets and rest/pause made this workout very intense--great for anyone under time constraints or needing to combine workouts--cram two workouts into one.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, MAR. 17, '15: LEGS, CHEST, TRICEPS (SS + TORQ + 4X)
First back-to-back training days in a while, but I think I need it. Partially because it just keeps me motivated, but also because I find I concentrate better through the day on training days versus off days. I'm debating on whether I'll go 5 days in a row, or if I might take Wednesdays as a cardio day. We'll see...

Quads:
Squats (3x30,20,15 + X Reps); Sissy squats (2x12,10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x30,20,15 + X Reps); Leg curls (2x15,12 + X Reps)
Calves: Donkey calf raises (3x50,40,30 + X Reps); One-legged calf raises (3x15,12,8 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); DB flyes (2x15,12 + X Reps)
Triceps: Lying extensions (3x30,20,15 + X Reps); Overhead extensions (1x12 + X Reps); Bench dips (1x12 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
With the anticipation of less recovery time between workouts, I dropped the volume very slightly, but tried to increase the tension times a bit more. Except for calves where I increased both - they need it. I also made my Lying extensions much stricter for triceps, and it had a profound effect on my reps for the subsequent sets. Prooves that I've probably been cheating myself a bit there. Overall, it felt great to have back-to-back training days, and I'll decide in the morning if I should go 5 days in a row, or take tomorrow as a cardio day.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, MAR. 16, '15: CHEST, BACK, BICEPS, ABS/CALVES (PS 4X, 4X, X-CENTRIC)
I'm still going with Progressive-Speed 4X and additional X-centric sets. Remember, PS 4X varies tempo--1/6, 1/3, 1/3, 1.5-second reps. The first set is X-centric, but I added more of those sets to a few other exercises as well. Plus, today I did a quick arm blast...

Chest:
 DB bench presses (4x8,10,9,10--PS 4X); Low-incline flyes (2x9,8) ss Low-incline DB presses (2x6,5--both Xcen); Machine flyes (3x10)
Back: Machine rows (4x8,10,8,10--PS 4X); DB pullovers (3x12,10,9) ss Bent-arm bent-over laterals (3x9); Pulldowns (3x8,10,10--PS 4X); Cable rope upright rows (4x9,12,9,10--PS 4X); Seated lateral/shrugs (3x10)
Arms: Incline DB extensions (2x12,10) ss Incline curls (10,8)
Abs/Calves: Machine crunches (3x9,9,10--PS 4X) ss Leg press calf raises (3x115,12,10)
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: I haven't done DB bench presses in a long while. They felt great, especially the X-centric set first. I have trouble feeling my pecs working, so X-centric is a great solution--six seconds down forces you to feel the target muscle. And then I continued to feel them working on the standard sets as well. I was going to do more abs at the end, but my calves were taunting me in the mirror, so I decided to superset abs and calves. I'll get back to planking soon.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, MAR. 16, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
Another great one! Plus, our internet was down for a bit this morning, so it "forced" me to go back to my old, earlier training time. It actually works better this way anyway, so it was a welcome problem...

Back:
Undergrip chins (3x12 + X Reps); Pullovers (2x15,10); Behind-the-neck chins (3x10 + X Reps); One-arm DB rows (2x14,12); Bent-over bent-arm laterals (2x14,12 + X Reps); Forward-lean shrugs (1x20 + X Reps)
Delts: DB upright rows (3x30,20,15 + X Reps); Incline one-arm laterals (2x12,10 + X Reps); Lateral raises (2x15,12 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x12 + X Reps); Concentration curls (2x15,12 + X Reps)
Forearms: DB wrist curls (2x15,10); Reverse DB wrist curls (2x15,12)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
Outstanding weather and an outstanding workout. The only thing that would've made it better is if I had been able to open the gym window for some fresh air. No, there was nothing wrong with the window, but our dog has decided that his new bathroom is right outside of that window. I'll take stale basement air over that any day. LOL! Strength was great, and so was the pump. I'll probably start using some rep-speed variations from SSCC to add to the variety. Despite the back work, forearms have felt a bit ignored, so I added direct work back into the mix. Felt great, and added to the lower-arm vascularity, which always helps with the pre-summer motivation.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, MAR. 13, '15: DELTS, ARMS (PROGRESSIVE-SPEED 4X, 4X, X-CENTRIC)
Trying to get more X-centric work into each workout--for muscle stimulation and fat annihilation. Great pump too, especially on shoulders and arms, which were today's targets (reminder: PS 4X is X-centric on first set (1/6), standard on sets 2 & 3 (1/3) and speed on last set (1.5-second reps))...

Delts:
 Machine presses (4x8,10,9,10--PS 4X);One-arm cable laterals (1x8--Xcen; 2x10,8); Seated bent-over laterals (2x15,12) ss Seated lateral raises (2x12,9--Xcel)
Triceps: Converging machine bench presses (4x8,10,9,9--PS 4X); Cable pushouts (2x10) ss Pushdowns (2x10); Incline DB extensions (1x9--Xcen)
Biceps: Undergrip pulldowns (4x9,10,9,9--PS 4X); Incline curls (2x10) ss Facedown alternate incline curls (2x18); Incline curls (1x8--Xcen)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x8); Incline hammer curls (1x8--Xcen)
Forearms: DB wrist curls (2x18,14) ss Rockers (2x17,15)
Calves: Machine leg press calf raises (1x18(15)(12)--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: Ending with one X-centric set for tri's and bi's was a definite growth stimulator. Talk about feeling the deep fibers grinding due to the pre fatigue of all the previous sets. Good addition. Plus, X-centric started each beginning big exercise, as it's set 1 of Progressive-Speed 4X. I like the tempo variance of this workout a lot. The speed sets are unique growth stimulators as well.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, MAR. 13, '15: LEGS, CHEST, TRICEPS (SS + TORQ + 4X)
Friday the 13th AND my birthday... What a frightening combination. Actually turned out to be a great workout, and I didn't even feel (that) bad about my family greeting me with cake immediately after. LOL! I had an ample dose of protein, and the chocolate-on-chocolate cake spiked my insulin for a beneficial hormone boost, I'm sure...

Quads:
Squats (3x30,20,15 + X Reps); Sissy squats (3x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x15 + X Reps); Leg curls (3x15 + X Reps)
Calves: Donkey calf raises (3x50,40,30 + X Reps); One-legged calf raises (3x12,10,8 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); Incline DB flyes (1x12 + X Reps); DB Bench presses (2x20,15 + X Reps); DB flyes (1x12 + X Reps)
Triceps: Lying extensions (3x30,20,15 + X Reps); Overhead extensions (1x15 + X Reps); Bench dips (2x15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
How could it not be a great workout when I woke up alive on my birthday? That's always a great way to start another year, and the workout echoed that. Legs are still shaking, and chest and tris are still pumped - no doubt from the post-workout cake consumption. You simply don't say "no" to a 5-year old boy when he's standing in front of you with a birthday cake and lit candles, though. Now to enjoy the pump, get some work done, and enjoy the day.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, MAR. 11, '15: LEGS (4X, X-CENTRIC, PROGRESSIVE-SPEED 4X)
Leg day, and I wanted to keep the PS 4X going as the "technique of the week." I squatted last leg day, so it was Leg presses as the lead-off exercise today, a better choice for PS 4X (tempos: 1/6, 1/3, 1/3, 1.5 secs. per rep)...

Quads/Hams:
 Machine leg presses (4x8,12,10,11--PS 4X); DB semi-stiff-legged deadlifts (2x8,7--both sets Xcen); Sissy squats (2x8,6--both sets Xcen) ss Flat-back hyperextensions (2x12,10); Leg extensions (3x10,10,9(9)--last set rest/pause to Xcel + X Reps); Seated leg curls (3x10,10,8(8)--last set rest/pause to Xcel + X Reps) 
Calves: Leg press calf raises (4x10,12,11,12--PS 4X); Machine leg press calf raises (3x15,12,10(9)--last set rest/pause to Xcel + X Reps); Seated calf raises (3x15(9),12(8),10(7)--all sets rest/pause to Xcel) 
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 PS 4X on Machine leg presses felt so great that it motivated me to really attack the rest of the workout. I even did DB semi-stiff-legged deadlifts, which I haven't done in weeks due to pain in my right hamstring. Just to be safe, I did both sets in X-centric style--lift in one second and lower in six. Perfect. I also really like doing a standard 3X or 4X sequence, then rest/pause on the last set to an X-celeration set. Those "speed" reps really finish off the muscle with freaky fiber activation--not to mention serious pain sensations.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, MAR. 11, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
Great workout! Everything felt perfect, and I had the sudden realization that I'm lucky to still have good strength and a very impressive pump. One of the joys of working at home is that you have easy access to your kitchen at all times. One of the drawbacks, however, is that it's depressingly easy to forget meals. Time to get back to using an alarm clock as a reminder to eat...

Back:
Undergrip chins (3x12 + X Reps); Pullovers (2x15,10); Behind-the-neck chins (3x10 + X Reps); One-arm DB rows (2x12,8); Bent-over bent-arm laterals (2x14,12 + X Reps); Forward-lean shrugs (1x20 + X Reps)
Delts: DB upright rows (3x30,20,15 + X Reps); Incline one-arm laterals (2x12,10 + X Reps); Lateral raises (1x20 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x12 + X Reps); Concentration curls (2x15,10 + X Reps)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
This incredibly nice weather means that we've been shedding the layers of clothing, and yesterday was the first time I've worn a T-shirt since September. Aside from just being pasty white from not having been in the sun for so long, I noticed that, despite my workouts being great, I'm looking like a reduced-size version of myself. Sure, being sick for 1.5 weeks wouldn't have helped, but I wasn't sick to my stomach at all... I saw myself in the mirror and realized that I'm simply not eating enough. I have a feeling that getting myself back up to my normal macronutrient levels will blast me into decent shape in no time. Just funny to realize how easy it's been to miss meals when there's a stocked kitchen right below me, but I'll blame the multiple shirts I've been wearing every day for the illusion of size. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, MAR. 9, '15: CHEST, BACK, ABS (PS 4X, 4X, X-CENTRIC)
Time change over the weekend, so I needed something to shake things up--like Progressive-Speed 4X. I had forgotten how thorough that method is at frying a muscle. I tried to do the full 4-set sequence on each midrange exercise--tempos: 1/6, 1/3, 1/3 and then 1.5-second reps on last set (speed). That woke me up--and lots of new muscle fibers too...

Chest:
 Machine dips (4x8,10,9,10--PS 4X); Machine flyes (4x12)
Back: Separate-handle cable rows (4x9,12,9,10--PS 4X); DB pullovers (3x12,10,9) ss Bent-arm bent-over laterals (3x9); Machine chins (3x7,9,9--PS 4X); Cable rope upright rows (4x9,12,9,10--PS 4X); DB shrugs (2x15,12) ss Seated lateral/shrugs (2x10,9--both Xcel)
Abs/Calves: Machine crunches (3x9,9,10--PS 4X) ss Leg press calf raises (3x10,9,12--PS 4X)
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 used my first exercise as a test--to see if I was up for Progressive-Speed 4X. My chest was so blown that I could only manage one other exercise after--Machine flyes. After that, pecs were pounded, so I moved on to back. That muscle group seemed to have a lot of staying power, so I bombed it with more sets that usual. Great workout--even though my arms are still sore from Friday's workout--proof that old folks' muscles take longer to recover. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, MAR. 9, '15: LEGS, CHEST, TRICEPS (SS + TORQ + 4X)
What an incredible weekend! It's all relative, I know, as a weekend like this one would be considered almost cold in summer, but considering there was snow on the ground 4 days ago, mid-60s and sunny is pretty darn nice. The only bad thing is that the hot and humid summer is that much closer, and so is yard duty. LOL...

Quads:
Squats (3x30,20,15 + X Reps); Sissy squats (3x10 + X Reps)
Hamstrings: Leg curls (3x30,20,1 + X Reps); Stiff-legged deadlifts (3x10 + X Reps)
Calves: Donkey calf raises (3x50,40,30 + X Reps); One-legged calf raises (2x15 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); Incline DB flyes (1x12 + X Reps); DB Bench presses (1x20 + X Reps); DB flyes (1x12 + X Reps)
Triceps: Lying extensions (3x30,20,15 + X Reps); Overhead extensions (1x15 + X Reps); Bench dips (1x15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
We actually spent most of the weekend outside, got plenty of springtime yard prep done, and lots of play time with the boy. A long-sleeve shirt was bordeline uncomfortable, and lots of people were out in shorts. Spring is in the air! That means that mornings are still cool (which I love for training) and fresh air is abundant, so the motivation is kicking into ultra high gear. Great workout because of it, and I've felt that legs are getting a good workout, but not quite enough workload, so I bumped up the volume a bit, and both quads and hams were on fire as a result. Chest was on swole patrol, too. Amazing what decent weather can do for your overall sense of well being. That's the beauty of having real seasons, and a huge part of the reason we relocated. Love it!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, MAR. 6, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
Yesterday was almost a full relapse, so I was happy that I was able to train today - after popping some ibuprofen. Plus, I actually had the most focused and intense workout I've had in weeks. I don't like taking anything when I'm sick, but today was definitely worth it...

Back:
Undergrip chins (3x12 + X Reps); Pullovers (2x12,10); Behind-the-neck chins (3x10 + X Reps); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x14,12 + X Reps); Forward-lean shrugs (1x20 + X Reps)
Delts: DB upright rows (3x30,20,15 + X Reps); Incline one-arm laterals (1x12 + X Reps); Lateral raises (2x18,12 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x12 + X Reps); Concentration curls (2x15,10 + X Reps)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
Yesterday was rough, so I skipped cardio. Actually, I tried cardio... I lasted 8 minutes before I thought I was going to die, so I skipped the rest and went back to work. Woke up this morning with a bit of a headache and some body aches still, so I took something with my morning coffee and breakfast in hopes to at least be able to train. That did the trick, as I felt 100% in the gym. It was one of the best workouts in weeks, actually, and the pump was incredible! Lots of focus and intensity on everything, but maybe part of that was knowing that we'll have nice weather for the next week. Whatever it was, the workout was great.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--THURSDAY, MAR. 5, '15: DELTS, ARMS (4X, X-CENTRIC)
I went with a Thursday workout instead of Friday because my legs were sore--didn't want to run today; hope to do it tomorrow. Hit the gym around noon, and it wasn't bad. I noticed it thin out even more around 1 as I was leaving--walking out with a giant pump thanks to X-centric sets. Lol...

Delts:
 Seated Arnold presses (3x12, 1x8--Xcen); Incline one-arm laterals (3x10); Seated bent-over laterals (2x15,12) ss Seated lateral raises (2x7,6--these sets Xcen, 1x10--Xcel finisher set)
Triceps: Close-grip DB bench presses (3x10); Incline DB overhead extensions (3x10; 1x8--Xcen); Pushdowns (3x12)
Biceps: Seated DB curls (3x10); Incline curls (3x10; 1x8--Xcen); Concentration curls (3x12)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (2x9; 1x7--simultaneous Xcen)
Forearms: DB wrist curls (3x20,15,12) ss Rockers (2x17,15,12)
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: A bit more volume today because my daughter gave me a lift to the gym, and she adds cardio to her workout. I got on the stepper next to her for about five minutes--hated it. I'll stick to outside runs two or three days a week. Standard tempo sets (1/3), X-centric (1/6) and X-celeration (1.5 seconds per rep), make a great muscle-engorging, hypertrophy-forging workout for delts. I need to add some X-celeration sets for arms next week. Awesome gym visit today. Bring on the gains.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, MAR. 4, '15: LEGS (4X, X-CENTRIC, DP 4X)
My goal was to squat today. Power rack was taken, so it was the next best thing--Smith machine. Excellent, as I could do the feet-forward hamstring squat alternated with the standard back squat. On other exercises I did everything from X-centric to DP 4X to standard 4X. Legs were shaking and quaking...

Quads/Hams:
 Smith-machine feet-forward front squats (3x6) ss Smith-machine back squats (3x8); Flat-back hyperextensions (2x7--both Xcen) ss Sissy squats (2x6--both Xcen); Seated leg curls (4x10 + X Reps); Leg extensions (4x10 + X Reps)
Calves: Leg press calf raises (4x15,12,10,9--added weight each set); Machine leg press calf raises (2x9,7--both Xcen; 2x12,10--both Xcel); Seated calf raises (3x15,12,10; 2x10,8--Xcel) 
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 didn't hit any TORQ today, but I figured the long tension time of X-centric (lift in one second, lower in six) did the job for extended-set training. I need to get back to Semi-stiff-legged deadlifts, but at this point I'm worried about re-injuring my hamstring. Hypers are less stressful in the full stretch position, as are Seated leg curls. We'll see how everything feels next week. This was a great, quick workout that hammered my lower body.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, MAR. 4, '15: LEGS, CHEST, TRICEPS (SS + TORQ)
Still a bit sick, and was feeling pretty terrible yesterday morning. Felt OK by the evening, though, and better today than yesterday. Seems to be germ season, or I know have new level of allergies I've never dealt with before. I still blame the little kids - they're everywhere. LOL...

Quads:
Squats (3x30,20,15 + X Reps); Sissy squats (1x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x30,20,15 + X Reps); Leg curls (1x15 + X Reps)
Calves: Donkey calf raises (3x50,40,30 + X Reps); One-legged calf raises (1x15 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); Incline DB flyes (1x12 + X Reps); DB Bench presses (1x20 + X Reps); DB flyes (1x12 + X Reps)
Triceps: Lying extensions (3x30,20,15 + X Reps); Overhead extensions (1x115 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
Today was a good training session, but it was hard work. It always is, but not usually this hard. I had a nice dose of nasal discharge running down my throat on leg work, and high-rep squats are nauseating enough on their own. Needless to say, it was a great ab workout, too, as I went into major dry heaves after every set. It was almost funny. Almost. Felt much better once I finished legs and moved on to chest, though. Good pump and great burn. Plus, I've further increased tension times by adding X Reps back in at the end of most final sets.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 16, '15: CHEST, BACK, ABS (DP 4X, 4X, X-CENTRIC, TORQ)
Felt good today, so I re-introduced some TORQ action--or at least semi-TORQ. I ended each muscle with tension-overload repetition quantity--higher reps in the 20-ish zone. Great pump, especially after kicking each muscle group off with Downward-Progression 4X, which is adding weight to each set as reps decrease. Lots of good variety and muscle stimulation: Change to gain...

Chest:
 Machine dips (4x12,10,8,6--DP 4X); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine flyes (2x20,15)
Back: Machine rows (3x12,9,7--DP 4X); DB pullovers (2x10,9) ss Bent-arm bent-over laterals (2x9); Machine chins (3x9,8,7); Cable rope upright rows (3x12,9,7--DP 4X); Cable rope rows (2x20,15)
Abs/Calves: Machine crunches (2x12,9) ss Leg press calf raises (2x15,12); Machine crunches (1x6--Xcen) ss Seated calf raises (1x9--Xcen); Planks (2x40 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: The semi-TORQ was great at this point, but in the future I want to use full TORQ (30-20-15) on the last exercise. It's a great volume increase with high-rep stimulation and burn for growth hormone release as well as sarcoplasmic expansion and pump. The two higher-rep sets worked well, considering I'm still coming back from a few missed workouts. Supersetting abs and calves allows me to get residual calf work, something I need at this point. One direct calf workout a week with some running isn't doing the trick to make my calves big and thick.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, MAR. 2, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
This is getting ridiculous. Still feeling a bit under the weather, but I've decided to fight through it rather than take it easy. What started off as a seemingly 24-hour bug last week has lingered and turned into a sinus and lung infection as far as I can tell. I probably should've taken a day off, but I simply didn't want to, and I figured the worst thing that could happen is I can feel worse tomorrow, but it's a non-training day anyway: Challenge accepted...

Back:
Chins (3x12); Pullovers (1x15); Behind-the-neck chins (3x10); One-arm DB rows (1x15); Bent-over bent-arm laterals (1x20); Forward-lean shrugs (1x20)
Delts: DB upright rows (3x30,20,15); Incline one-arm laterals (1x15 + X Reps); Lateral raises (1x18 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x15 + X Reps); Concentration curls (1x15 + X Reps)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
While I did decide to train through whatever I have, I am (barely) smart enough to know that I was better off not going to absolute failure. Plus, my lungs were struggling to keep up a bit, as they seem to have a nice dose of nasties they wanted to try to cough up relentlessly. Overall it was a good workout, and much better than wishing I would've trained. Hopefully just enough to work with my immune system rather than against it, though I won't really know for another 18-24 hours. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SATURDAY, FEB. 28, '15: LEGS, CHEST, TRICEPS (SS + TORQ)
Saturday morning snowtime training session. Good times! Finally some snow again to cover our ugly brown lawn. I can handle the snow, as it's a good excuse for outdoor fun, but I've had about enough of the cold-with-no-snow parts of this winter. Moving on...

Quads:
Squats (3x30,20,15); Sissy squats (1x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x30,20,15); Leg curls (1x18)
Calves: Donkey calf raises (3x50,40,30 + X Reps); One-legged calf raises (1x15 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); DB flyes (1x12 + X Reps)
Triceps: Lying extensions (3x30,20,15); Bench dips (1x18)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
It was a good workout overall. Heck, I was able to do squats for the first time in a couple of months, it seems. I was in slow-mo, however, and not sure why. Could've been because it was Saturday morning and I didn't feel rushed, or maybe it was just the 30,20,15 sequence on squats. The more I think about it, that might have been it. LOL! Those burned like crazy, but felt incredible. My lungs had trouble keeping up, though. Pump was great across all bodyparts, and you can see I decreased the chest work a bit. Lower pecs have been responding fine, but uppers are looking flat again, so this an attempt at focus more than anything else. Now, time to see if there's enough snow on the ground to try and keep up with my 5-year old boy.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 27, '15: LEGS, CHEST, BACK, DELTS, ARMS, ABS (4X, X-CENTRIC)
I was out of town for a while and did not hit the gym. Shame--so I decided to torture myself today with a full-body workout. Penance. I had it all planned before I walked in--antagonist-muscle supersets, like quads-hams, etc. I would start with Feet-forward Smith-machine front squats supersetted with Smith-machine back squats. But of course, even at 7 a.m. people can get in your way. Smith machine was taken, so time for some improvisation......

Hams/Quads: 
Flat-back hyperextensions (4x12) ss Sissy squats (4x10)
Chest: Machine bench press (4x12)
Back/Delts: Undergrip pulldowns (3x12); Cable rope upright rows (3x10) ss Cable rope rows (3x10); Seated bent-over laterals (2x15,12) ss Seated laterals (2x7,6--both sets Xcen)
Arms: Incline DB extensions (3x10) ss Incline curls (3x10); DB pullovers (1x12) ss Alternate DB hammer curls (1x10)
Calves/Abs: Leg press calf raises (3x15,12,10) ss Machine crunches (3x10); Seated calf raises (1x15(8)(6) + X Reps--double-drop set)
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: It may have been a blessing that the Smith machine was taken. Doing the two more isolated stretch-position exercises for quads and hams took less out of me. Even so, my energy and cardio systems were taxed with the rest of the workout, as I moved fast--even between supersets, taking around 20 seconds. I wanted to do supersets for chest and back. I had planned on pushups with horizontal chins on the Smith. Nope, still taken when I got to chest, so I opted for the exercise I feel best, the Precor machine seated bench press, hands move inward as you press. Great workout, nevertheless. Full-body workouts are somewhat magic in that you get to hit every muscle which produces an overall anabolic effect. Excellent metabolic stimulation.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 26, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
You may have noticed that I missed a training day yesterday. It was because of a kid's birthday party. No, not because I had to go to an early-morning birthday party, but because we went to one a few days before. Nothing hits your stressed adult immune system like a dozen germ-infested kids running around and coughing on you...

Back:
Chins (3x12); Pullovers (1x15); Behind-the-neck chins (3x10); One-arm DB rows (1x15); Bent-over bent-arm laterals (2x18,15); Forward-lean shrugs (1x20)
Delts: DB upright rows (3x30,20,15); Incline one-arm laterals (1x15 + X Reps); Lateral raises (1x18 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x15 + X Reps); Concentration curls (1x15 + X Reps)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
I probably need to boost my vitamin intake when I know there are kid parties for us to attend, as it seems inevitable that I'll get sick otherwise. I thought I was fine, but my son got sick, then I was bound to be next... And I was. Took me out for a day and a half. Today was a good one, though, so I didn't feel too terrible about missing. I went with 4X (3X, really) on midrange exercises for back, but only because I didn't think I could get 30 reps on Chins. LOL! TORQ felt particular good on the delts and biceps, and I was really just happy to wake up feeling healthy again. Kids! ha!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, FEB. 23, '15: LEGS, CHEST, TRICEPS (SS + TORQ)
It's a new dawn, it's a new day, it's more tension time for me! Still liking the Size Surge split, and as much as the low-volume approach has its merits, I feel like that's run it's course for now, so it's time for a bit more tension time, and a lot more muscle burn...

Quads:
Step-back lunges (3x30,20,10); Sissy squats (1x12)
Hamstrings: Stiff-legged deadlifts (3x30,20,10); Leg curls (1x15)
Calves: Donkey calf raises (3x50,40,35); One-legged calf raises (1x14)
Chest: Incline DB presses (3x30,20,10); Incline flyes (1x10); DB bench presses (2x20,10); DB flyes (1x10)
Triceps: Lying extensions (3x30,20,10); Overhead extensions (1x12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
This one took a little longer than normal, but only because my lungs need to catch up with me a bit. Total number of sets isn't much different, but the TORQ sets definitely last longer, and I need an extra 10+ seconds of rest after the 30-rep set for now. That'll resolve itself by the end of the week, though. I got a good reminder of what deep muscle burn feels like, as well as just how many reps 30 is... Especially on an alternate-bodypart exercise like Step-back lunges. That's actaully 60 reps total, and a heck of a way to get going on a Monday morning. Trying to keep some balance for now by using TORQ on the midrange exercise followed by a standard, single set. That will likely change or increase in the near future.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SATURDAY, FEB. 21, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Shockingly great workout considering I woke up at 3 a.m. on a Saturday for no good reason. Although, it sure makes for a productive weekend when you've managed 4 hours of work and half a pot of coffee by 7 a.m. Workout might've been great because of the higher reps, or maybe because I was delirious (or maybe both?)...

Back:
Chins (2x15,10); Pullovers (1x15); Behind-the-neck chins (2x10,8); One-arm DB rows (1x15); Bent-over bent-arm laterals (2x15,12); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x15,12); Incline one-arm laterals (1x15); Lateral raises (2x14,12)
Biceps: DB curls (2x15,10); Incline DB curls (1x12); Concentration curls (2x15,10)
Abs: Full-range crunches (2x20)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I guess I can't say that I woke early for no reason, as my son was up with a cough most of the night, so once my brain got rolling around 3 a.m. there was no hope of going back to sleep. By 4 a.m. I gave up and got out of bed. It was rough to get started with the workout, but all was good after the first 30 seconds. Back, delts and biceps all responded really well to the slight increase in reps, and the short rest periods kept things moving along quickly, so no increase in time spent in the gym. Not a bad way to start the weekend - aside from the sick boy who won't get much play time today.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 20, '15: DELTS, ARMS (4X, X-CENTRIC)
Thank God It's Friday--because I get to train shoulders and arms. Looking for a big pump today, so supersets led the way...

Delts:
 Machine presses (3x10, 1x7--Xcen); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8); Seated bent-over laterals (2x15,12) ss Seated lateral raises (2x7,6--these sets Xcen, 1x10--Xcel)
Triceps: Close-grip machine bench presses (3x10, 1x7--Xcen); Incline DB overhead extensions (3x10) ss Bench dips (3x8)
Biceps: Undergrip pulldowns (3x10, 1x8--Xcen); Incline curls (3x10) ss Facedown alternate incline curls (3x7,6,5)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x17,15)
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: By the end of the workout I looked 10 pounds heavier. Nice--and motivating. Amazing what a pump can do visually. Not to mention the great feeling of blood rushing into and filling the muscles. That's the addicting part. Arnold was only partially right--it does feel like sex, but with a blowtorch involved. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 19, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
The rep numbers are increasing a bit, and I can't help it. As much as I love the feeling of strength building up, I much prefer the balance of a good poundage with sufficient reps to make for a skin-stretching pump. No changes to the training split at this point, but I am increasing the number of reps here and there...

Quads:
Step-back lunges (2x12,10); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x14); Leg curls (2x12,10)
Calves: Donkey calf raises (2x50,40); One-legged calf raises (2x15,12)
Chest: Incline DB presses (2x15,10); Incline flyes (1x10); DB bench presses (2x12,10); DB flyes (1x10)
Triceps: Lying extensions (2x12,10); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I only increased a few reps here and there as a means to increase tension times, but it made a big difference in feel. Plus, it's getting close to time to change the routine up a bit, so this is a good way to transition into the next training phase. I'll likely stick with the every-other-day split for a while, as it seems to be a good balance of rest/recovery and volume. For now, this was great workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, FEB. 18, '15: LEGS (4X, X-CENTRIC)
My youngest daughter (19) does not like our new gym: "It's too quiet, and there is no buzz and not enough young, buff people working out." Hey, different strokes. I love the gym because my workouts are meditation--one reason I like it empty with no "buzz." Some people need other "buff" people for motivation. I don't--at least not anymore. It was different in my younger days. But now I'm having great, quick workouts in my new fairly empty gym. Today's was a great one--and fast...

Quads/Hams:
 Smith-machine feet-forward front squats (3x6) ss Smith-machine back squats (3x8); Seated leg curls (4x10); Leg extensions (4x10 + X Reps); Flat-back hyperextensions (2x7--both Xcen) ss Sissy squats (2x6--both Xcen)
Calves: Leg press calf raises (4x15,12,10,9, 1x12--Xcel); Leg press calf raises (2x9--both Xcen); Seated calf raises (3x15,12,10 + 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: I'm trying to start working in some X-celeration sets alone with the X-centric. Those speed reps (Xcel) will provide good change to gain and get more growth-fiber activation. Really felt that on calves, the only muscle group I used Xcel on today.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, FEB. 17, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Great workout, but I have to admit... Training every other day makes it hard for me to keep track of what day it is. LOL! I love the built-in rest/recovery, though. Today was great even though I rushed it a bit to stay on schedule. That actually seemed to make it better, as I made sure to keep rest periods at a minimum...

Back:
Chins (2x12,10); Pullovers (1x12); Behind-the-neck chins (2x10,8); One-arm DB rows (1x10); Bent-over bent-arm laterals (2x10,8); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x12); Lateral raises (2x12,10)
Biceps: DB curls (2x12,10); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x15); Full-range crunches (2x12); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I got a great pump today for some reason, and I really think it's just the reduced rest time from rushing a bit. I wasn't in such a rush that I had to skip anything, but I wanted to make sure it was all done in the shortest time possible. That made the rest much more condensed, as I think I start to push the between-bodypart rest periods a bit when I'm not on a full-on 4X or TORQ sequence as with this routine. When I remember to keep low rest periods (35-45 seconds), the pump ends up off the charts.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 16, '15: CHEST, BACK, ABS (DP 4X, 4X, X-CENTRIC)
Great motivation today. Must be because it's Presidents Day (I make my kids call me El Presidente around the house--LOL, kidding). Seriously, every target muscle responded amazingly well today, which made for a skin-stretching pump...

Chest:
 Machine dips (3x12,9,7, 1x7--Xcen); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine flyes (3x10)
Back: Machine rows (3x12,9,7, 1x8--Xcen); DB pullovers (2x12,10) ss Bent-arm bent-over laterals (2x9); Machine chins (2x9,8, 1x7--Xcen); Cable rope upright rows (3x12,9,7, 1x7--Xcen) ss Cable rope rows (3x10,8,7, 1x6--Xcen)
Abs: Machine crunches (2x7,6--both Xcen, 2x9,7); Planks (2x40 sec.) ss Leg press calf raises (2x20,17 + 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: While the motivation was high, I was sneering at my calves. My more frequent runs may be taking a toll. Need more weight work, so I supersetted Leg press calf raises with my Planks to end the workout. Good solution to get in some extra calf work. And speaking of abs, I think that doing a couple of X-centric sets first on Machine crunches helps the mind/muscle connection on the second two sets. I really felt them more than when I end with X-centric. Hmm, may be something to re-try on other hard to feel muscles, like lats.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SUNDAY, FEB. 15, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Back on track after a very interesting week. Between birthdays, last-minute scheduling changes, being on the verge of getting sick and Valentine's Day, the workouts were all over the place. Sunday morning is the perfect time to dial things back in...

Quads:
Step-back lunges (2x12,8); Sissy squats (2x12,10)
Hamstrings: Leg curls (3x14,12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x15,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,8); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Workout was a carbon copy of last Monday. Low back felt okay, but it wasn't up to the support I wanted on Stiff-legged deadlifts, so those are still on the delete sheet for now. I hate that, but it's better than making myself crippled for a week. Great workout, though, and I got to show my son some exercises he seemed to like. He also refused to let me show him proper technique on a couple of others, so life is all about balance. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 13, '15: DELTS, ARMS (4X, X-CENTRIC)
Timed it right today--empty gym; only a few people using the weights. Nice. I tried a few different things today compared to last Friday--like my first exercise: Precor machine presses...

Delts:
 Machine presses (3x10, 1x7--Xcen); Incline one-arm laterals (3x10); Seated bent-over laterals (3x15,12,10) ss Seated lateral raises (2x7,6--these sets Xcen, 1x9--standard set, same weight)
Triceps: Close-grip machine bench presses (3x10, 1x7--Xcen); Incline DB overhead extensions (3x10); Pushdowns (3x10)
Biceps: Undergrip pulldowns (3x10, 1x8--Xcen); Incline curls (3x10); Machine preacher curls (3x10)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x17,15)
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: This gym just opened, so all of the machines are pristine--smooth. I like most of them, and the overhead press machine was great; my shoulder didn't even pop. Speaking of shoulders, I decided to do Incline one-arm laterals instead of One-arm cable laterals. Good change to gain. One machine that's not so great is the preacher curl. It's okay for something different, but I get much more from Concentration curls. Still, monster pump today--on Friday the 13th. Glad I didn't bad luck during my workout--like a heart attack. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 12, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
You may have noticed an extra day since the my last workout. Went to bed feeling 100% fine on Tuesday night, but woke up with a nasty sore throat, headache, and body aches. As much as I love working from a home office, I'm pretty sure my immune system gets lazy since I'm never around anyone other than my family during the week. My son's birthday party was Sunday, so I'm blaming those kids. LOL...

Back:
Chins (2x10,9); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x10); Bent-over bent-arm laterals (2x10,8); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,8); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x15); Full-range crunches (2x12); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I felt much better this morning, but probalby only about 75-80%, and I didn't want to push my luck. If you see fewer reps above, it was with the same weight by stopping shy of failure. Anywhere the reps were the same means that I went down in weight ever so slightly. The plan is to train legs, etc. tomorrow in order to get back on track, but I'll decide for sure when I wake up in the morning.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, FEB. 11, '15: LEGS (4X, X-CENTRIC)
I squatted on last week's leg day, so the plan was leg presses today. The gym was fairly empty, but of course someone was on the leg press. Not a bad thing, however. I've been having a bit of right hamstring pain, and it may be due to strength imbalance. A good time to experiment with working hams first. And what the heck, I decided to mix it up even more and shuffle in some quad exercises between ham moves...

Hams/Quads:
 Seated leg curls (3x10, 1x8--Xcen); Leg extensions (3x10, 1x8--Xcen); Flat-back hyperextension (3x10); Leg presses (3x12, 1x8--Xcen); Smith-machine front squats (1x7--Xcen) 
Calves: Leg press calf raises (4x12, 1x9--Xcen, 1x9--Xcel); Seated calf raises (3x15,12,10 + 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: A quick workout with some excellent change to gain--exercise-order shuffle. And the X-centric sets are really hitting some deep fibers. My abs are still sore from Monday when I did two standard sets and two X-centric sets on the crunch machine. Negative-accentuated sets do some good, unique stuff for muscle stimulation--and fat burning too. Give it a try--lift in one second and lower in six for around seven reps. The weight should be heavy enough that you can't keep the lowering at six seconds on the last rep or two.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 9, '15: CHEST, BACK, ABS (4X, X-CENTRIC)
My first chest/back workout at the new gym, and the first time I was in on a Monday. More people than the other two days, but I was in earlier--around 6:45. Luckily, most of them were probably there at 6 because by 7 the gym was fairly empty. Great workout--no one got in my way, and the Precor machines are smooth...

Chest:
 Seated machine bench presses (3x10, 1x7--Xcen); Machine flyes (3x10); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine dips (1x7--Xcen)
Back: Machine rows (3x10 + X Reps); Pulldowns (3x10); DB pullovers (2x12) ss Bent-arm bent-over laterals (2x9); DB upright rows (3x10) ss DB shrugs (3x9--semi-Xcen); Facedown incline DB rows (1x8--Xcen)
Tri's/Bi's: Lying DB extensions (2x12) ss Seated DB curls (2x10)
Abs: Machine crunches (2x10, 2x7,6--second two sets Xcen); Planks (2x40 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: Very motivated today, which is why I did a mini-triceps/biceps routine as a bonus. Every machine I used was great, and of course you can't go wrong with dumbbell moves. So far I'm really liking the new, smaller gym atmosphere and equipment. And the lighting make me look in better condition than I am. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, FEB. 9, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Sure, chest work happened to fall on National Chest Day, but there's something really great about starting a Monday morning with leg work... At least when you're feeling as good as I was this morning. Best part of it, aside from how great it was during the actual workout, is the fact that you get a good hormonal boost from starting with big exercises on big bodyparts. Perfect for us old guys...

Quads:
Step-back lunges (2x12,8); Sissy squats (2x12,10)
Hamstrings: Leg curls (3x14,12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x15,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,8); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
While the Step-back lunges may not be as "big" of a movement as squats, they still get the job done, and my quads and glutes sure don't seem to complain (except for the deep scream-inducing burn). Low back felt fine right up until my warmup set of Stiff-legged deadlifts. As you can see above, those aren't included. I had to increase the workload on Leg curls instead. Otherwise, everything was spot-on through the workout. Felt really strong on the chest work, too. That makes for a happy Monday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SATURDAY, FEB. 7, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
We had to get to Saturday-morning Judo for my son, so this was a low-rest, all-out training session. I liked it! I had to condense 45 minutes of work into 30 minutes, and I didn't want to skip anything at all. That meant very little rest between anything...

Back:
Chins (2x12,10); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x10,8); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,8); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x18); Full-range crunches (2x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Great pump, and the lungs got a nice blasting, too. I thought for sure I'd have to at least skip abs, but all the huffing and puffing meant that I was able to jam everything into my limited amount of gym time. I could've rested more and skipped a shower, but who are we kidding... No body wants that. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 6, '15: DELTS, ARMS (4X, X-CENTRIC)
My favorite workout at my new, more-compact, less-crowded gym. Loved it. I was so excited, I even made it to the gym earlier than usual--by about 6:45 a.m. There were a few people there, but not enough to get in my way--and most were on the cardio machines. I hope they did a weight workout before, but I doubt it. Someday people may learn that weights are most important...

Delts:
 Arnold presses (3x10 + StatX); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8); Seated bent-over laterals (3x15,12,10) ss Seated lateral raises (3x7,6,5--all sets Xcen)
Triceps: Close-grip DB bench presses (3x10); Cable pushouts (3x12) ss Pushdowns (3x8); Machine dips (1x7--Xcen)
Biceps: Undergrip pulldowns (3x12); Incline curls (3x10) ss Facedown alternate incline curls (3x7); Machine preacher curls (1x8--Xcen)
Tri/Bi/Brachialis: DB pullovers (2x12) ss Alternate hammer curls (2x10)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x17,15)
Calves: Leg press calf raises (1x15(10)(7)--double drop; 1x15--Xcel)
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: Looking for a big pump today, so I worked in some supersets--and I finished most muscle groups with a set, or a few sets, of X-centric work. It's the quickest way to get a fat-to-muscle transformation kick-started, as it produces myofibrillar thickening, sarcoplasmic fluid expansion and muscle burn for growth hormone release. I'm trying to do X-centric every workout. I like ending a bodypart with it because it really augments the pump. Nice to walk out of the gym feeling large and in charge. Lol. [For more, see The X-centric Mass Workout--only $10 HERE]
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 5, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
I got bold and tried a warm-up set of squats... Then promptly went to my lunges instead. LOL! A bit of a rushed workout because of other things on the schedule, but still good, and the only thing I cut back on was rest, so there was a metabolic benefit...

Quads:
Step-back lunges (2x10,8); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (2x12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x14,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Surprisginly good workout considering I had to rush it a bit. I've been on reduced rest periods anyway, so there was no shock to the system, but 15 seconds less is still 15 seconds. Strength was fine, though, and the pump was fantastic. Interval cardio tomorrow and then back to the iron on Saturday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, FEB. 4, '15: LEGS (DP 4X)
New gym! I just joined a second gym--smaller than the other but closer to my house. It's missing a few favorite pieces, like a standing calf machine and lying leg curl, but I can easily get around not doing those. And when I want those move, I can go to the other gym. The new environment today was very motivating, and there were only a couple of other people working with weights when I walked in at 6:50 a.m....

Quads:
 Smith-machine front squats (3x6) ss Smith-machine back squats (3x8)--I added weight to each set; Leg extensions (4x12 + X Reps)
Hams: Hyperextensions (3x12); Seated leg curls (4x12,10,8,6 + X Reps--add weight each set)
Calves: Leg press calf raises (5x15,12,10,9,8--add weight for four sets); Seated calf raises (2x15(9)--drop sets; 1x17 + X Reps); Leg press calf raises (1x20 + 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: Surprised that my new gym had a great seated calf machine but no standing. Weird. They gym is not very hardcore--most people there were on cardio machines--but that's okay with me. It helps me focus and get it done--and no one gets in my way. Having as much experiences as I do means I can have a good workout with just about any selection of equipment. I really needed a change of environment, one that was less "frantic" and crowded. That's just what I got--and I was out of there by 7:45 a.m. Up next is delts and arms. We'll see how the new gym lines up for my favorite workout of the week on Friday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, FEB. 3, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
I think I'm a fan of this every-other-day split. At least now that I remember to train on the weekend. LOL! It gives me a day in between for interval cardio when I'm in the mood, and it means that I get more time to work on the "off" days even when I do cardio. Plus, workouts are still under an hour (usually close to 45 minutes) and focus is high thanks to the bonus recovery day in between...

Back:
Chins (2x12,10); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x14); Bent-over bent-arm laterals (2x10,9); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,9); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x18); Full-range crunches (2x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Great one today! Everything just felt "in tune," so the feel was great on everything. As mentioned above, I'm really enjoying this split, so even after Phase 2 comes to an end in 3 weeks, I'll probably stick with the same split, but I'll be incorporating some tension-time-extending techniques. Before that, however, I have a feeling some X-centric sets might be in my future, as the idea of burning of some winter-based adipose tissue sounds somewhat appealing.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 2, '15: CHEST, BACK, ABS (DP 4X, X-CENTRIC)
Empty-gym Monday--of course, it is the day after the Superbowl, so many may be dealing with hangovers or the one-yard pass play that did in the Seahawks. Good game--but time to train...

Chest:
 Machine dips (4x12); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine flyes (2x12,9) 
Back: Machine rows (4x12 + X Reps); DB pullovers (3x12) ss Bent-arm bent-over laterals (3x9); Rope cable upright rows (3x12) ss Cable rope rows (3x8--semi-Xcen); Hammer machine high rows (3x8,7,6--Xcen every set)
Abs: Machine crunches (3x7,6,5--all sets Xcen); Planks (2x40 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:
 Included a few supersets today to get more work done in the same amount of time--less than an hour, my goal for every workout. The X-centric sets also help hammer the muscle to the core thanks to lifting in one second and lowering in six on every rep. That usually results in soreness--and my abs were incredibly sore that last time I used Machine crunches for three sets of X-centric reps. I remember vividly because I had a cough. The next two days after I would scream after every cough. Lol. Still, soreness is muscle damage, but it encourages me because I feel I've worked the muscle hard. Does it result in more gains? Never seen a study that said yes, but if you produce muscle trauma, it should supercomensate and remodel. Excessive soreness is not good, however. In other words, let's hope their is no screaming tomorrow.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SUNDAY, FEB. 1, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Funny, but I almost forgot to train today. Sundays have been "if I feel like doing something" random training for years, but the split of Phase 2 means either a Saturday or Sunday every weekend. I happened to remember just as I was about to get something to eat. Turned out to be a great snow-day Sunday workout...

Quads:
Step-back lunges (2x10,8); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x14); Leg curls (2x12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x14,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Step-back lunges are great! I really feel my quads and glutes doing the work, and not even a tingle of back pain. For now, that's a win-win. The only change to the workout today was adding a set of Bench dips for triceps. I just wanted to number of sets to match what I was doing for biceps on the other day. I'm weird like that, but it felt great. Workout was outstanding. No pressure to get done by a certain time, and a good amount of snow falling outside, so I know there's a good day of play ahead with my son. Only problem might be trying to run in the snow after the leg work. LOL

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

STEVE--FRIDAY, JAN. 30, '15: DELTS, ARMS (4X, X-CENTRIC)
Woke up a bit late today, but I still made it to the gym at 7. Excited for shoulders and arms--and the pump, a good motivation alarm. Here's the size-building drill--with some X-centric sets to fill the bill...

Delts:
 Arnold presses (3x12 + StatX); Machine laterals (3x10 + X Reps); Seated bent-over laterals (3x15,12,10) ss Seated lateral raises (3x7,6,5--all sets Xcen)
Triceps: Close-grip DB bench presses (3x12); Incline DB extensions (3x10); V-handle pushdowns (2x10, 1x7--Xcen)
Biceps: Separate-handle undergrip pulldowns (3x12); Incline curls (3x10); Concentration curls (2x10, 1x7--Xcen)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (3x15,12,10)
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:
 Finishing each muscle with an X-centric set is a great pump enhancer. Plus, the slow-mo negatives (lift in one seconds, lower in six) provides a unique stress on many growth fibers--some that may have been neglected with the standard-speed sets. After all these years, X-centric is still one of my favorite go-to change-to-gain tactics. [For more, see The X-centric Mass Workout--only $10 HERE]

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

JONATHAN--FRIDAY, JAN. 30, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Great workout! Back work was outstanding, delts felt great, and biceps got a good pump. Only complaint would be that the fullness and pump aren't lasting as long as they do when I use more sets/reps. I'll stick with things as-is for at least another week, and will stay on the same every-other-day split, but might end up adding some 4X or TORQ sets, or maybe just some regular X Reps for some longer sets...

Back:
Chins (2x12,10); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x14); Bent-over bent-arm laterals (2x12,10); Forward-lean shrugs (1x14)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x12,10)
Biceps: DB curls (2x10,9); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x18); Full-range crunches (2x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Workout felt really good, and I probably don't need any changes just yet, but I'm itching for some longer tension times. Probably some minor changes in the next couple of weeks, but I was really impressed with today's workout. Strength is still going up, and the only change today was to abs, where I opted for 1 set of leg raises and 2 on full-range crunches, rather than the other way around. Looking forward to remembering my Sunday session this weekend. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JAN. 21, '15: LEGS (DP 4X)
Still having pain in my upper right hamstring. It seems to worsen when I do ham-stretching moves, like stiff-legged deadlifts, so I avoided those today. Still a great workout, especially adding a few X-centric sets...

Quads:
 Front squats (3x5) ss Back squats; Leg  extensions (3x10,8,7 + X Reps); Sissy squats (1x6--Xcen)
Hams: Leg curls (4x10,8,6,6--last set Xcen)
Calves: Standing calf raises (3x12,10,8 + X Reps); Leg press calf raises (4x12,10,9,6--last set Xcen); Seated calf raises (2x15,12 + 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:
 Not including the Stiff-legs had my hamstring feeling much better postworkout--although my quads were aching big time. It was a good ache, however. As I mentioned, the X-centric sets--lifting in one second and lowering in six on six to seven reps--made for a good push past the growth threshold. We really value the X-centric tactic, either as reduced-poundage last set of a 4X sequence or as stand-alone sets, as I did on Sissy squat. We want trainees to get the full mass-building spectrum of Xcen training, so we've put The X-centric Mass Workout e-book on sale for $10. It's one of our best sellers at this time of year because the method stimulates muscle growth while helping you lean out faster. Check it out HERE.

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

JONATHAN--WEDNESDAY, JAN. 28, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Okay, so I'm taking squats off the table for a while. No major injury, but high levels of pain while feeling on the verge of something bad about to happen. Not worth the risk, so lunges will be the prime quad move for now. I guess this will be one way to avoid any future old-guy-with-flat-butt issues...

Quads:
Step-back lunges (2x10,8); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x10); Leg curls (2x12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x14,12)
Chest: Incline DB presses (2x12,10); Incline flyes (1x10); DB bench presses (2x10,8); DB flyes (1x9)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (1x12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
The warmup on squats felt okay, but the first 4-5 reps of a real set made me realize I was a ticking time bomb, so I stopped and moved on to Step-back lunges. They actually felt great for quads and glutes, with zero lo-back pain. They take twice as long because of doing alternate legs for each rep, but that's not a bad thing from a conditioning standpoint. For chest I decided to swap things around, so I'm starting with Incline presses for upper pecs, then finishing with lower-pec work. Personal preference, and mostly because I need more upper-pec development at the moment. Great workout once I was able to let go of the need to squat... For now.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JAN. 26, '15: CHEST, BACK, ABS (DP 4X, PS 4X)
Upped my volume again by a set or two, and stuck to downward-progression 4X for the big midrange exercises--but with a twist. Instead of adding weight again for the last (fourth) set, I reduced the weight back to my set-1 poundage and did a speed set. Great change to gain. I also used supersets to get more volume in less time...

Chest:
 Hammer-machine decline presses (4x12,10,7,12--add weight every set, except last; reduce for speed set + X Reps); Machine flyes (3x10,7,12--same weight on sets 1 and 2; reduce weight for last set and do speed); Hammer machine incline presses (3x10,8,12--same weight on sets 1 and 2; reduce weight for set 3 for speed set + X Reps) 
Back: Separate-handle cable rows (4x12,10,7,12--add weight every set, except last; reduce for speed set + X Reps); DB pullovers (3x12) ss Bent-arm bent-over laterals (3x8); Rope cable upright rows (3x12,10,8--add weight each set) ss Cable rope rows (3x10,9,8--add weight each set); Pulldowns (3x12,8,6 + StatX--added weight each set)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec.); On-the-floor crunches (1x15--speed set)
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:
 A speed set on the last set of a 4X or 3X sequence is a great way to get at more growth fibers. I reduced the weight back to my first-set weight, or perhaps a bit lighter, and did reps that took about 1 to 1.5 seconds--still controlled but rapid-fire. If you're into heavy weights, you could add weight and do an X-Only set. I might even try that once I'm completely back into it. X-O sets should be safe, even for older guys like me. More on that in this week's e-zine.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 26, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Apparently it's been a long time since I trained on an every-other-day split, because I blew right through the weekend and only realized this morning that I missed a workout. LOL! I guess I'll just consider the extra rest as a break-in for Phase 2. And NOW it's in full swing...

Back:
Chins (2x12,10); Pullovers (1x12); Behind-the-neck chins (2x10,8); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x12); Forward-lean shrugs (1x14)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,9); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (2x15); Full-range crunches (1x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
While I have trained on several weekend days over the past several months, it's never been part of the routine, and just something I'd do when I felt the need. This is probably the first time in 6+ years that weekend training has been part of my schedule, and old habits die hard. It was a great workout today, though, and back felt pretty outstanding. Pump was great on all bodyparts, and I love the level of focus you need when you've only got 1-2 sets per exercise to make it worth it. Yes, my rep counts are, and will continue to be, higher than prescribed in the Size Surge Workout, but only because I like to maintain a balance between power and tension time. This is a good balance for now, and a big change compared to the last few years of training. It's like a flashback while utilizing techniques that work better for me now that I'm "well aged" compared to when I was in my 20s.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 23, '15: DELTS, ARMS (4X)
I always look forward to training shoulders and arms. Motivating to pump up those muscle groups. I pretty much kept to standard 4X and 3X sequences plus X Reps on the last set--and a superset or two to keep things interesting...

Delts:
 Arnold presses (4x10 + X Reps); One-arm cable laterals (3x10 + StatX); Machine laterals (3x10 + X Reps); Seated bent-over laterals (2x15) ss DB front raises (2x8)
Triceps/Biceps: Machine dips (3x10); Separate-handle undergrip pulldowns (3x10); Incline DB extensions (3x10) ss Incline curls (3x8); V-handle pushdowns (3x10); Concentration curls (3x10); DB pullovers (2x10) ss Alternate hammer curls (2x9) 
Forearms: DB wrist curls (2x15,12); Seated DB rockers (1x18)
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 usually take longer at this workout because I enjoy it so much. It took me about an hour--with plenty of pain to gain. Pump was awesome and the gym was pretty empty, which is why I got to hit a number of free-weight exercises today. However, I forgot to include at least one X-centric set for each muscle. I'm trying to include that for a change of pace as well as a bit of extra fat burning during the muscle-repair process.

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

JONATHAN--FRIDAY, JAN. 23, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
I can squat again! Okay, low back isn't quite 100%, but it's close enough to do squats without feeling like I'm going to die. Had an appointment to get to, so this one was rushed a bit, but that's a good thing. It forced me to stick to the 35-45 seconds of rest between sets that I prefer...

Quads:
Squats (2x12,10); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (2x12,10)
Calves: Donkey calf raises (2x40,35); One-legged calf raises (2x14,12)
Chest: DB bench presses (2x12,10); DB flyes (1x10); Incline DB presses (2x10,9); Incline flyes (1x10)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (1x12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
It was great to be able to squat again, and I'm fairly certain my visits to a great muscle and joint clinic nearby have helped. As much as the quick-fix for my low back is great, I'm looking forward to seeing if they can help me get rid of some chronic midback issues. So far, so good. Workout was a little more rushed than I wanted today, but still very good. The every-other-day split of Phase 2 is nice for recovery, and the workouts are short but intense. Plus, I'm still sticking with some interval cardio on the "off" days as a way to get body composition into a more spring- and summer-friendly state. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JAN. 21, '15: LEGS (DP 4X)
Getting back into it, which is why I re-introduced some TORQ. And since by abs got incredibly sore from 3 sets of X-centric work at Monday's workout, I decided to carry that over to legs. Hope I can walk tomorrow...

Quads:
 Leg presses (3x25,18,12--TORQ, added weight each set); Sissy squats (2x10,8); Leg  extensions (3x7,6,5--X-centric on all sets)
Hams: DB semi-stiff-legged deadlifts (3x12,9,7); Leg curls (3x7,6,5--X-centric on all sets)
Calves: Standing calf raises (3x15,10,8 + X Reps); Seated calf raises (3x15,12,10 + X Reps); Leg press calf raises (3x7,6,5--X-centric on all 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:
 It may not look like much on paper, but the X-centric sets got that deep ache and burn going--so much so that I limped out of the gym. I felt like I was an old man. Oh, wait, I am. Lol. Seriously, X-centric--lifting in one second and lowering in six on every rep--does some really good stuff for muscle stimulation. And it also has a fat-burning effect. Because of my newfound soreness from X-centric sets--not to mention the great pump they produce--we've put The X-centric Mass Workout e-book on sale for $10. It's one of our best sellers at this time of year because the method stimulates muscle growth while helping you lean out faster. Check it out HERE.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 21, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Just the second workout of Phase 2, and my motivation was sky-high today. Probably just the mental benefits of a big change, but whatever it is, I'll take it. Knowing you have limited sets per exercise definitely makes you push harder...

Back:
Chins (2x12,10); Pullovers (1x12); Behind-the-neck chins (2x10,8); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x12); Forward-lean shrugs (1x14)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x12); Lateral raises (2x12,10)
Biceps: DB curls (2x12,9); Incline DB curls (1x10); Concentration curls (2x12,10)
Abs: Leg raises (2x15); Full-range crunches (1x15); Planks (1x60 seconds)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
That was a really great workout! Back felt more pumped than it has in a long time, from top to bottom and lat to lat. LOL! Of course, I'm making a very conscious effort to keep all negative reps in the 3-second range, so that makes a big difference on tension times. Even a 10-rep set still has 40 seconds of time under tension. The full-range POF work definitely adds a much-needed level of stimulation that was missing from Phase 1, but that's the beauty of the phase-training approach.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JAN. 19, '15: CHEST, BACK, ABS (DP 4X)
Added some volume today--did Downward Progression on the big exercises, 4X for chest (12,10,8,6) and 3X for lats and mid-back (12,9,7). I stuck with the 3-set sequences because there is crossover--when I work mid-back, the lats get some work, and when I work lats, the mid-back assists. Gym empty = Good workout...

Chest:
 Machine dips (4x12,10,8,6 + X Reps--add weight each set); Flat flyes (3x10,9,7 + StatX); Machine flyes (1x15 + X Reps) 
Back: Machine rows (3x12,8,6 + StatX--add weight each set); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x9); Pulldowns (3x12,8,6 + StatX--added weight each set); Rope cable upright rows (3x12,10,8 + X Reps--add weight each set)
Abs: Machine crunches (3x7,6,5--all sets X-centric)
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:
 Last week I was averaging 6 sets per muscle; today I pushed it to around 8. For abs I only did 3 sets, but I used the X-centric method on all of them--lift in one second, lower in six. That really hammered abs. Felt great, as I haven't been able to use that ab machine in a while--it's popular; there's always someone on it. Luckily, I put an out-of-order sign on it before I started my back workout, so it was all mine. Lol--kidding--but that's not a bad idea.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 19, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Phase 2 started with a bang! Unfortunately, that bang was in my lower back. LOL! I thought I was good-to-go after a warmup, yet my back gave out again within the first few reps of a normal set. I swapped over to lunges instead, as they allowed for some actual quad work without the back strain. Oddly, Stiff-legged deadlifts are fine...

Quads:
Lunges (2x10,9); Sissy squats (3x12,11,10)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (2x12,10)
Calves: Donkey calf raises (2x40,35); One-legged calf raises (2x14,12)
Chest: DB bench presses (2x12,10); DB flyes (1x12); Incline DB presses (2x10,9); Incline flyes (1x12)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x9); Bench dips (1x10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
So, it wasn't the roar I was hoping for while moving into Phase 2, but after figuring out something that I could do for quads without dying, it was good. There's only a little bit more work for each bodypart, but it's full-range POF work, so the pump was significantly different, and longer lasting. A bit more focus, too, as there aren't as many muscle groups to concentrate on per training session, even though it took the same amount of time in the gym. Good stuff, and already looking forward to workout 2.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 16, '15: DELTS, ARMS (4X)
My last "break-in" workout--I will ramp up more next week--so I tried to keep my intensity moderate and my volume fairly low. Amazed at the pump though. I looked like I hadn't worked out for a while at the beginning of the workout, but once the pump set it, it looked liked I'd added 10 pounds of muscle in 40 minutes. Lol.

Delts:
 Arnold presses (3x12 + X Reps); One-arm cable laterals (2x10 + X Reps--first set standing, second kneeling); Seated bent-over laterals (2x15) ss Seated laterals (2x7--Xcen)
Triceps: Close-grip DB bench presses (3x10); DB pullovers (2x10); Pushdowns (1x10) ss Elbows-flared pushdowns (1x9)
Biceps: Undergrip pulldowns (3x12); Incline curls (2x10,8); Concentration curls (2x10,8)
Forearms: DB wrist curls (2x15,12) ss Alternate hammer curls (2x8,7); Seated DB rockers (1x15)
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:
 If you ever feel unmotivated, just go to the gym and work delts and arms. Getting the shoulder-to-wrist pump-it-up blitz will jack up your enthusiasm big time. It was tough to hold back once the blood started flowing--but the thought of scream-triggering soreness kept me in line.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 16, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
Well, that wasn't the stellar end to Phase 1 that I was hoping for, but it has me looking forward to Phase 2 at least. Back wasn't quite healed, so squats were out again. Plus, it was a short-on-time day, so I threw in some supersets...

Quads:
Sissy squats (3x12,11,10)
Hamstrings: Stiff-legged deadlifts (3x15,12,8)
Calves: Standing calf raises (2x40,35)
Back/Chest: Chins (2x12,10) ss DB incline presses (2x12,10); DB flyes (1x10); Bent-arm bent-over laterals (2x10,9)
Shoulders: DB upright rows (3x15,12,10)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
Tried to do Squats again, but a quarter of a warmup rep was proof that it was a bad idea. Ironically, however, Stiff-legged deadlifts didn't feel too bad, so those were okay. I did supersets for chest and back up front, but Bent-over rows were still out, so I ended with Bent-arm bent-over laterals just to get some sort of midback work beyond the Stiff-legged deadlifts. Shoulder work was all DB uprights, simply because I actually feel those in my delts. An okay workout, but not great. I'll consider this week to be the "medium-intensity" that I was going to skip before Phase 2.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JAN. 14, '15: LEGS (4X)
Took some will power to get to the gym today--waking up with a headache is no fun. I didn't push too hard, and amazingly enough, the workout cured it. Air has been colder and dryer, which may explain the above-the-neck ache. However, I did irritate a low-back/ham injury. More on that below. But once I got going, the workout was a good one...

Quads/Hams:
 Flat-back hyperextensions (3x10); Smith-machine squats (3x12,10,7--add weight each set); Leg curls (3x12,8,6(5)--drop on last set); Leg extensions (3x12,10,8 + X Reps)
Calves: Leg press calf raises (3x15,12,10--add weight each set); Standing calf raises (2x12,9 + X Reps--add weight on each set); Seated calf raises (3x15,12,10 + X Reps)
Stretch/Blood flow: DB stiff-legged deadlifts (1x12)
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 planned to do Leg presses first, but someone was on it. New plan: train hams first. I've had some pain in my upper hamstring, so I thought this was a good alternative--prioritize. Unfortunately, the ham pain is due to a previous lower-back strain, so the Hypers irritated it a bit. I went back and forth from a hammie move to a quad move, but the back/ham irritation made some exercises uncomfortable. Pushed through it--hope that wasn't a bad idea. All of that is why I ended with some light DB stiff-legged deadlifts--for more blood flow and hamstring stretch. All in all a good session--hey, it cured my headache.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 14, '15: CALVES, ARMS, ABS (SS PHASE 1)
Today's workout had to be adapted again, unfortunately. Calves became the first bodypart based on my single-rep warmup attempt with deadlifts. Even with 1/2 my normal warmup weight, I almost couldn't stand up. Still not sure how this happened, because it wasn't in the gym or doing anything around the house. I really think it's just a matter of always needing to sleep on my back or side. Oops...

Calves:
Standing calf raises (2x15,14)
Biceps: Standing curls (2x10,9); Concentration curls (2x10,9)
Triceps: Lying extensions (2x10,9); Bench dips (2x12,10)
Forearms: Wrist curls (1x12); Reverse wrist curls (1x12); Forearm rockers (1x10); Hammer curls (1x10)
Abs: Leg raises (2x15) ss Full-range crunches (2x15 + X Reps) ss Planks (2x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
As much as I hated not being able to do Deadlifts today, that anger actually helped elsewhere. LOL! I went heavier on everything else, and still managed to get a good number of reps with a good amount of time under tension. I'm surprised my early-morning yelling didn't wake anyone, but it sure made for a great workout. Now to con my wife into going back to her massage-therapy roots today or tomorrow so that I can actually train legs again on Friday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JAN. 12, '15: CHEST, BACK, ABS (DP 4X)
This is my second comeback week, so I decided to up the intensity and volume just a bit. I went with Downward-Progression 4X on most of the big midrange exercises, and I did standard sets--to failure or close--with short rests between for other moves. Still a quick workout, but the muscle activation felt deeper...

Chest:
 Machine dips (3x12,10,8--add weight each set); Flat flyes (2x12,10); Machine flyes (1x12 + X Reps) 
Back: Separate-handle cable rows (3x12,8,6--add weight each set); DB pullovers (2x10) ss Bent-arm bent-over laterals (2x9); Pulldowns (2x12,9); Rope cable upright rows (2x12,10--add weight each set) ss Bent-over cable rope rows (2x9,7--add weight each set)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 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:
 It felt good to use some moderately heavy weight on my lower-rep sets with DP 4X--which was really DP 3X. I thought I'd better keep it to 3 sets on the big midrange moves since I was adding weight to each set. Worked great--got deeper muscle activation, and I hope I won't be so sore again. The supersets allowed me to get more work done in a short amount of time. One I'd never done before was the Rope cable upright rows with Bent-over cable rope rows. Supersetting upper back/delt exercise with a lat move had my entire back feeling huge--or at least more pumped that it has been. Great workout; glad to be back.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 12, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
I can't remember the last time I had to alter a workout because of low-back pain, but it happened today. No pain over the weekend, and no injuries lately, so I think I probably just slept on my stomach last night. That's become back suicide for me over the last several years, so legs got severly neglected today, despite how motivated I was...

Quads:
Sissy squats (3x12,11,10)
Hamstrings: Leg curls (3x10,10,8)
Chest: DB bench presses (2x10,9); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); DB shrugs (2x12,10)
Shoulders: DB presses (2x15,12); DB upright rows (2x15,12)
Calves: Standing calf raises (2x40,35)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
I walked into the gym feeling fine, but I soon as I stood back and attempted my first warm up rep on squats, I was done. I wasn't happy, but I did what I could with what I had. That meant no big movements, unfortunately, and a leg workout that felt more like a long warmup. Oh well. Felt plenty good on chest, and then quickly remembered my lower back when I tried a warmup rep on Bent-over rows. Those quickly turned into DB shrugs instead. Turned out to be a decent workout for chest, back, delts, and even calves. Quads and hams got an okay pump, but not enough to feel like I did anything significant.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 9, '15: DELTS, ARMS (4X)
Still breaking in after my vacation--and recovering from my soreness after Tuesday's workout (chest especially). Still a great one today--gym was empty so I took advantage with lots of dumbbell work, and even included some supersets.

Delts:
 Arnold presses (3x12 + X Reps); One-arm cable laterals (2x10 + X Reps--first set standing, second kneeling); Seated bent-over laterals (1x15) ss Seated laterals (1x7--Xcen)
Arms: Close-grip DB bench presses (3x10); Undergrip pulldowns (3x12); Seated overhead DB extensions (2x12,9) ss Seated DB curls (2x12,10); DB pullovers (2x10) ss Seated hammer curls (2x10)
Forearms: DB wrist curls (1x17) ss Seated DB rockers (1x20)
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:
 It was a quick one, but I got in lots of quality work by including some supersets with all of those sets to failure. I was surprised at how full my pump was today considering my layoff, but I guess that's because my muscle glycogen stores are still overflowing thanks to vacation pie. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 9, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
Hard to believe next week will be the last one on Phase 1. I forgot just how short 4 weeks really is, but it's a great amount of time for keeping focus. Today's workout was great, and the interval cardio I've been doing on "off" days has me feeling great...

Quads:
Squats (2x15,12); Sissy squats (1x12)
Hamstrings: Leg curls (2x10,9)
Calves: Seated calf raises (2x15,12)
Chest: DB bench presses (2x12,10); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); Bent-over rows (2x10,9)
Shoulders: DB presses (2x12,10); DB upright rows (2x15,12)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
Time has flown by since starting this routine up, especially since I only originally intended to use it for one week as a holiday catch-up. Next week will be great, and I'm already looking forward to Phase 2, as I flash back to the original gains I made on this routine. The longer tension times from the higher reps and slower negatives, however, has even more potential. The feel for each muscle group is exponentially better this time around, but my eating, age, and overall activity levels are significantly different, too... We'll see how it all plays out in another 5-6 weeks.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 7, '15: LEGS/BACK, ARMS, ABS (SS PHASE 1)
Brisk! I woke up to see some social media updates from CA-based friends bragging about their near-80° forecast today, yet that's part of why we left... I didn't feel like rubbing our 9° morning in their faces, though. LOL! Great Wednesday workout weather, no doubt...

Legs/Back:
Deadlifts (2x12,10)
Calves: Standing calf raises (2x15,14)
Biceps: Standing curls (2x12,10); Concentration curls (2x10,9)
Triceps: Lying extensions (2x12,10); Bench dips (2x12,10)
Forearms: Wrist curls (1x15); Reverse wrist curls (1x15); Forearm rockers (1x15); Hammer curls (1x10)
Abs: Leg raises (2x15) ss Full-range crunches (2x15 + X Reps) ss Planks (2x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
Not quite cold enough to see my breath in the gym... So I opened the window. That worked! LOL! Managed to get a Rocky-esque Siberian training feel in the gym today, minus the raw eggs and snow boots. Deadlifts felt great, and they seem to be helping with my back issues. Go figure! Still going up in weight on just about everything, and the only real change today was adding in a set of Forearm rockers to get an extra set for both flexors and extensors. The one set of regular and reverse wrist curls simply doesn't feel like enough. Great workout!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--TUESDAY, JAN. 6, '15: LEGS, CHEST, BACK (4X)
I've been on vacation, with my only workouts being climbing five flights of stairs multiple times a day (we were staying on the fifth floor--elevator was very far from our room). Not hitting the weights for more than a week means I can expect soreness. I tried to keep the volume and intensity down, but I was anxious and motivated. Could be trouble tomorrow...

Quads, Hams:
 Smith-machine feet-forward front squats (3x6) ss Smith-machine back squats (3x8); Leg extensions (1x9 + X Reps); Leg curls (1x9 + X Reps)
Calves: Leg press calf raises (3x12(6)(5)--double drop on last set); Seated calf raises (1x15 + X Reps)
Chest: Hammer machine decline presses (3x10 + X Reps); Machine flyes (1x10 + X Reps) 
Back: Separate-handle cable rows (3x10 + X Reps); Pulldowns (2x12,9); DB pullovers (2x12); Rope cable upright rows (3x10 + 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:
 I kept my volume low--but couldn't resists doing X-Rep partials on the last set of most of my 3X sequences. I guess it was guilt--and I needed to feel the pain to gain. I kept my rest between sets to around 35 seconds. To be honest, by the end I was feeling a bit nauseous. I pretty much stumbled out of the gym, muscle spasming out as I drove home. I think I should've read my own break-in protocol in The Quick-Start Muscle-Building Guide. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 5, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
Another good one! Didn't do my weekend HIIT cardio in exchange for running around the snow-covered hills in our backyard while tethered to my son on a sled. He had a blast, and I had a heck of a workout. Legs were actually a bit sore, but not enough toaeffect the workout. It was a good one all around...

Quads:
Squats (2x15,12); Sissy squats (1x12)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (1x10)
Chest: DB bench presses (2x10,9); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); Bent-over rows (2x12,10)
Shoulders: DB presses (2x15,12); DB upright rows (2x15,12)
Calves: Standing calf raises (2x40,35)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
It wasn't a lot of snow, but it made for a great day of play, and some out-of-the-ordinary cardio. Temps were in the single digits, but I was still sweating, and my boy was laughing, so it was good times for all. Squats actually felt great today with legs being slightly sore, and strength is still climbing on everything. Not that I have any strength goals, but that makes it even more rewarding. Knowing that I'll only be on this routine for two more weeks makes the motivation climb a bit, too, as you only have so many workouts to make count.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 2, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
The first workout of the year was a good one! Although it's several bodyparts to squeeze in each training day, the low number of sets means that the time spent in the gym isn't much different. Pump has been pretty impressive considering the relatively low volume, but I think that's due to the rep counts and the 3:1 cadence I'm using (3-second negatives)...

Quads:
Squats (2x15,12); Sissy squats (1x12)
Hamstrings: Leg curls (2x10)
Calves: Seated calf raises (2x12)
Chest: DB bench presses (2x12,10); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); Bent-over rows (2x12,10)
Shoulders: DB presses (2x12,10); DB upright rows (2x15,12)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
The mellow New Year's Eve celebration we had at home meant that I was feeling pretty darn good this morning, and yesterday was just a day of family time... And cleaning up all the Christmas decorations. Still liking the fact that each training day starts with a big lower-body move, and there's a lot of direct/indirect work on each workout, so nothing is getting short-changed. Another 2 weeks of this, and it'll be time to switch over to Phase 2.
Diet, Supplements & 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.

Copyright © 2015 by Homebody Productions
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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.