Welcome to our X-Blog, where we provide a brief report of our workouts every training day. Our current 3D H.I.T. workout is available in printable format in our latest e-book, X-traordinary Arms, along with new MRI based biceps and triceps specialization routines—for X-treme width, peak and sweep.

—Steve Holman and Jonathan Lawson
X-Rep.com

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.

TUESDAY, JULY 22, ’08: QUADS, HAMS, CALVES, LOWER BACK
Leg workouts are usually hard to get ourselves stoked for, but today we were anxious. Why? We decided to experiment with some static-only sets on a few contracted-position exercises (more in the Summary below)...
Quads: Leg extensions (warmup—19); Squats (10); Hack squats (10) ss Leg presses (12); Leg extensions (drop, 10(6); StatC, 30 seconds; straight set, 9); Sissy squats (9 + X Reps)
Hamstrings: Feet-forward Smith machine squats (12 in nonlock style—added weight today); Leg curls (heavy; 10 + X Reps); Leg curls (drop, 9(StatC, 15 seconds)); Stiff-legged deadlifts (10)
Calves: Knee-extension leg press calf raises (15; 13 + X Fade); Standing calf raises (15; 12 + X Reps—for second set Steve opted for One-leg calf raises with DB); Hack machine calf raises (14 + X Reps) ss Machine donkey calf raises (12 + X Reps); Machine donkey calf raises (14 + X Reps); Seated calf raises (17 + X Reps)
Lower back: Hyperextensions (15 + X Reps)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: Static-only sets in the contracted position (StatC) has a unique effect on the target muscle—very deep fatigue. Could it be reaching new fast-twitch fibers due to excessive occlusion? It worked well as a stand alone set on leg extensions (StatC); however, we will do it at the end of all leg extension sets next time—we'll do a normal drop set first, then a straight set with Flex X partials, then the StatC set last. On leg curls we tried StatC as the second phase of a drop. That worked well, but the weight was too heavy and we only held it for about 15 seconds. Next leg workout we will try StatC as a stand-alone set to end leg curls. Remember, in our new e-book, X-Rep Update #1, we discuss the study that packed on pounds of muscle for all subjects after just one static-contraction workout (yes, one workout!). This technique definitely has mass-building merit!
Diet update: We've been using glycine propionyl-L-carnitine as our preworkout vasodilator for a while now, so we're ready to shift gears. Time to go back to basics—pure L-arginine, the primary precursor of nitric oxide. This amino is the number-one ingredient in most vasodilator supplements, so why not use the basic form? That's especially relevant after seeing the new research. A recent study showed that L-arginine has not only vasodilation effects for a bigger pump, but it also has a significant acceleration effect on protein synthesis. That means it supercharges the anabolic environment during and after your workout. Yes, BCAAs are very important also, especially L-leucine, but it appears that L-arginine is an excellent synergist and stimulates the movement of amino acids from the bloodstream into muscle tissue, making your BCAAs more effective. (Zhang, X.J., et al. Clin Nutr. In press, 2008.) We're starting with 2 grams of L-arginine before we train (moving to 3 grams soon), along with four BCAA-PRO caps. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

MONDAY, JULY 21, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
It's always a little tougher to get started in the gym after three days off in a row. Once we got started today, however, the reps started clicking...
Delts: Dumbbell upright rows (12; 9 + X Reps); 2 Supersets—Seated laterals (11, 8) ss Forward-lean laterals—facedown on Ab Bench (9, 7); Smith machine behind-the-neck presses (10); Seated DB presses (10, 8 + X Reps); One-arm leaning laterals (11) ss One-arm cable laterals (9 + X Reps); Bent-over laterals (drop—13(8) + Static X)
Midback: DB shrugs (12 + X Fade) ss Cable upright rows (drop—12(7) + X Reps); Machine rows (9, 6—second set with top-end squeeze); Chest-supported DB rows (11 + X Reps); Behind-the-neck pulldowns (10 + Static X) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9, 6); Cable curls (10 + Static X); Concentration curls (drop, 9(6)); One-arm DB spider curls (10 + Flex X); Incline curls (9 + Static X)
Forearms: DB reverse wrist curls (12 + X Reps) ss Forearm Bar reverse wrist curls (8) ss Cable reverse curls (8); DB wrist curls (12 + X Reps) ss Barbell wrist curls (9) ss Behind-the-back wrist curls (9); Rope hammer curls (12)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: The small changes that made big differences today were, we did two rounds of Seated laterals supersetted with Forward-lean laterals. We were doing the Forward-leaners first, but switching the order really set fire to the medial-delt heads. The other small change was to forearm flexor work—instead of Rockers as the last exercise in the tri-set, we did Behind-the-back wrist curls. The contraction was intense and immense! This is a keeper for a while.
Diet update: Our favorite bobybuilding researcher Jerry Brainum has good things to say about L-carnitine as a fat-burning spark plug (it helps shuttle fat to the mitochondria of cells); however, he suggests more than three grams a day. We are upping our intake to that three-gram level, 1500 mg. in the morning before breakfast and another 1500 mg with lunch. Remember, we are using a form of L-carnitine, glycine propionyl-L-carnitine (GPLC) as our vasodilator before we train, 2 grams, so that counts too. See our Ultimate Fat Burners feature for more on why we believe L-carnitine is a must during a ripping phase (it also has anabolic properties). (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

THURSDAY, JULY 17, ’08: CHEST, LATS, TRICEPS, ABS
We usually take off on Thursdays, but Jonathan is out of town tomorrow, so we hit it four days in a row. We also snapped a couple of photos (more on that in the summary below). Because we trained chest etc. only a few days ago, we cut a few sets here and there...
Chest: Smith machine incline presses (9); Incline DB presses (10 + X Reps); High cable flyes (drop—9(6)); Wide-grip dips (11) ss Pushups (on Perfect Pushup handles—8 + X Reps); DB bench presses (10 + X Reps) ss Wide-grip dips (DXO—8); Low cable flyes (10 + Flex X) ss DB flyes (9 + X Reps)
Lats: Pulldowns (10); Chins (9 + X Reps); Machine pullovers (10) ss Undergrip pulldowns (8); DB pullovers (9 + X Reps);
Triceps: Flat-bench extensions (9) ss DB lying extensions (7 + X Reps); Decline extensions (8); Undergrip pushdowns (10) ss Pushdowns (9 + X Fade) ss Bench dips (9); Cable pushouts (9 + Flex X) ss Overhead DB extensions (9 + Static X)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 R/P 5 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: As we mentioned yesterday, we've been trying to lean out at a slower pace this year so we keep more muscle (always tough for drug-free bodybuilders). It's working nicely, as we've felt "in shape" for most of the summer; however, it's now time to buckle down and go for X-treme lean and lose that last layer. We'll take more pics in a few weeks to show our progress. These will show you where we stand at the moment—abs are etched, but pec striations are just now becoming visible.

Diet update: We haven't mentioned it in a few blogs, but the Hardcore Musclebuilding Stack is still available at a ridiculously low price. You get 3 power-packed supplements for the price of one—Gakic, Creakic (both preworkout) and Leukic (postworkout). These are proven supplements that build loads of size and strength. The Gakic will give you instant strength (it works; we've used it many times), the Creakic will add to muscle power and fullness (it's a superior form of creatine), and the Leukic will supercharge the anabolic environment after you train (L-leucine is the key ingredient, and research shows that it's the most anabolic amino). Get the Hardcore Musclebuilding Stack while it lasts. No telling when they'll jack up the price. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

WEDNESDAY, JULY 16, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
One of our mottos is, You need change to make gains, so today we made a few tweaks to improve our physiques...
Delts: Dumbbell upright rows (12; 9 + X Reps); Forward-lean laterals—facedown on Ab Bench (11) ss Standing laterals (9); Forward-lean laterals—facedown on Ab Bench (drop, 9(5)); Smith machine behind-the-neck presses (10); Seated DB presses (10, 8 + X Reps); One-arm leaning laterals (11) ss One-arm cable laterals (9 + X Reps); Bent-over laterals (drop—13(8) + Static X)
Midback: DB shrugs (12 + X Fade) ss Cable upright rows (drop—12(7) + X Reps); Machine rows (8 + X Reps; 5 top-end DXO); Chest-supported DB rows (11 + X Reps); Behind-the-neck pulldowns (10 + Static X) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9, 6); Cable curls (9 + Static X); One-arm DB spider curls (10 + Flex X); Concentration curls (drop, 9(6)); Incline curls (9 + Static X)
Forearms: DB reverse wrist curls (12 + X Reps) ss Forearm Bar reverse wrist curls (8) ss Cable reverse curls (8); DB wrist curls (12 + X Reps) ss Barbell wrist curls (9) ss Rockers (12); Alternate hammer curls (12)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: The changes we made were subtle but effective (excellent pump today). On delts we added a second set of Dumbbell presses, which had us feeling the end fascia-expansion superset (Leaning laterals/cable laterals) even more than usual. On midback we dropped the horizontal chins and added a second set of Machine rows, but we did it with a double contraction at the top to squeeze the mid-traps. Killer. On biceps we reversed the order of Concentration curls and One-arm DB spider curls—we did the Spiders first, then we did the drop set on Concentration curls. Biceps blew up! And on forearms, we ended with Alternate hammer curls, which slammed our brachialis muscles as well as finished off forearm flexors and extensors.
Diet update: We've been whittling off bodyfat at a slower pace than usual this year because we're trying to be in shape the entire summer, plus we want to see if the slow and steady method helps us retain more muscle fullness. So far it's working, but we recently got a new blast of leanness. We mentioned that it could be our frequent reliance on Blaze Xtreme as our fat burner. It has forskolin, which has been shown to significantly increase fat burning as well as testosterone, the key anabolic hormone. But wait! It also contains green tea extract, and recent research says that's a highly effective fat burner. Two studies show that. In the first, subjects got green tea capsules three times a day and showed a 17 percent greater use of fat for energy than those who took a placebo. Compounds in green tea also increased the potency of carnitine's ability to shuttle fat into the mitochondria of cells for fat burning (you are taking L-carnitine, right?). And the capper: The second study showed that green tea can inhibit the development of new fat cells. If you're taking Blaze Xtreme or another fat burner with green tea extract, you may want to also get a pure green-tea extract supplement to take at another time during the day (like Natrol Green Tea—it's inexpensive). Remember, the subjects in the studies were taking it three times a day—and the increase in fat burning was significant. (Am J Clin Nutr. 87:778-784, 2008; Obesity, 15:2571-2582, 2007). (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

TUESDAY, JULY 15, ’08: QUADS, HAMS, CALVES, LOWER BACK
We haven't made any changes on quads in a few workouts, so we decided to shake things up—slightly. Remember, a small change can result in bigger gains...
Quads: Leg extensions (warmup—19); Squats (10); Hack squats (10) ss Leg presses (10); Leg extensions (drop, 10(6); drop, 8(6)); Sissy squats (9 + X Reps)
Hamstrings: Feet-forward Smith machine squats (12 in nonlock style); Leg curls (heavy; 10 + X Reps); Leg curls (9(6) + Flex X); Stiff-legged deadlifts (10)
Calves: Knee-extension leg press calf raises (15; 13 + X Fade); Standing calf raises (15; 12 + X Reps); Hack machine calf raises (14 + Top X) ss Machine donkey calf raises (12 + X Reps); Machine donkey calf raises (14 + X Reps)
Lower back: Hyperextensions (15 + X Reps)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: Instead of doing Leg extensions supersetted with sissy squats, we decided to try two drop sets on leg extensions, then follow with one set of Sissy squats. That allowed us to use some weight on the Sissies for better force generation. It felt great, and quads are still aching as we write this.
Diet update: We've been getting good pumps with GPLC (a specific form of L-carnitine). We take 4 caps before we train, but we decided to stack it today. We added 3 caps of VasoFlow, an arginine-based vasodilator by SAN. Excellent engorgement effect. We'll be stacking these for the next few workouts. It just goes to show that frequent supplement tweaks, just like training variations, can create big new size effects. Jonathan was even showing vascularity in his quads! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

MONDAY, JULY 14, ’08: CHEST, LATS, TRICEPS, ABS
The lower-ab layer is finally dissipating and midsection vascularity is beginning to show. It's about time, and a reason we are tightening up our workouts. Too much volume at this point will send us into catabolic mode, so today's session was a bit shorter...
Chest: Wide-grip dips (11) ss Pushups (on Perfect Pushup handles—8 + X Reps); DB bench presses (10 + X Reps) ss Wide-grip dips (DXO—8); Smith-machine incline presses (9; 7 + X Reps); High cable flyes (drop—9(6)); Low cable flyes (10 + Flex X) ss DB flyes (9 + X Reps)
Lats: Pulldowns (10; 8); Chins (9 + X Reps); Stiff-arm pulldowns (10 + Flex X) ss Rope rows (9) ss DB pullovers (8 + X Reps);
Triceps: Flat-bench extensions (9) ss DB lying extensions (7 + X Reps); Decline extensions (8) ss Decline close-grip bench presses (9 + X Reps); Undergrip pushdowns (10) ss Pushdowns (8) ss Bench dips (9); Overhead DB extensions (9 + Static X) ss Cable pushouts (9 + X Fade)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 R/P 5 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: Notice that we're alternating between starting with middle/lower chest first and beginning with upper-chest work. Today we began with lower/middle, using dips, pushups and DB bench. Friday we will start with Smith inclines. MRI studies show that decline pressing work and wide-grip dips train the lower-chest area as well as the upper. Being in lean condition, we can see our upper pecs firing on our sets of Wide-grip dips.
Diet update: We had a surge of leanness lately, which makes us think it was the steady influx of forskolin we've been getting in the Blaze Xtreme. As we've said, forskolin has been shown in research studies to increase fat burning as well as ramp up testosterone production. That's a fat-to-muscle double whammy. If your fat burner doesn't have it, try taking 2 caps of Life Extension Forskolin before you train and then two more caps with lunch. That will give you the amount used in the study that showed incresed fat burning and testosterone production. Also, don't miss the super deal on the Hardcore Musclebuilding Stack. It's 3 power-packed supplements for the price of one—Gakic, Creakic (both preworkout) and Leukic (postworkout). These are proven supplements that build loads of size and strength—at an unreal introductory price. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

FRIDAY, JULY 11, ’08: DELTS, MIDBACK, BICEPS, FOREARMS, SOLEUS
More vascular today, but we're still not seeing the outer upper arm veins that tell us we're peaked. That's good because our photo shoot isn't scheduled till late August (although Steve has to go to Texas in early August for a week, which could push things forward a bit). We're feeling good and looking better at every workout...
Delts: Dumbbell upright rows (12; 9 + X Reps); Forward-lean laterals—facedown on Ab Bench (11) ss Standing laterals (9); Forward-lean laterals—facedown on Ab Bench (drop, 9(5)); Smith machine behind-the-neck presses (10) ss Seated DB presses (9 + X Reps); One-arm leaning laterals (11) ss One-arm cable laterals (9 + X Reps); Bent-over laterals (drop—13(8) + Static X)
Midback: Cable upright rows (drop—12(7) + X Reps) ss DB shrugs (12 + X Reps); Machine rows (8 + X Reps); Horizontal chins (9 + X Reps); Chest-supported DB rows (11 + X Reps); Behind-the-neck pulldowns (10 + Static X) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9, 6); Cable curls (9 + Static X); Concentration curls (drop, 8(6)); One-arm DB spider curls (10 + Flex X); Incline curls (9 + Static X)
Forearms: DB reverse wrist curls (12 + X Reps) ss Forearm Bar reverse wrist curls (8) ss Cable reverse curls (8); DB wrist curls (12 + X Reps) ss Barbell wrist curls (9) ss Rockers (12)
Soleus: Seated calf raises (14; 11 + X Reps)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: We really like doing our delt pressing moves right after contracted-position work, which is the two rounds of various lateral raises. Instead of supersetting the two pressing moves—Behind the necks and Seated DB presses—we're thinking about just doing two straight sets for more force production on the DB presses (we'll be capable of pushing more weight due to less fatigue).
Diet update: As we get leaner and stricter on our diet, it's critical that we continue to provide our muscles with amino acids, especially the key anabolic amino L-leucine. For that reason we are taking four to six caps of BCAA-PRO at various times during the day, the key periods being right before and right after training. Aside from just the branched-chain aminos—leucine, isoleucine and valine—BCAA-PRO also has L-glutamine, vitamin B6 and vitamin C, all compounds that enhance the usability of the BCAAs. It's a great product! We even use four caps before bed to help prevent overnight catabolism. Speaking of L-leucine, don't forget about the Hardcore Musclebuilding Stack—Gakic, Creakic (both preworkout) and Leukic (postworkout). Take the Leukic after you train instead of the BCAAs. It's a super potent L-leucine product, plus you get Gakic, an ammonia buffer that gives you instant strength increases (more growth reps), and Creakic, a great creatine product. You get all three of those supps for the price of one. Incredible deal! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

WEDNESDAY, JULY 9, ’08: CHEST, LATS, TRICEPS, ABS
Looking leaner today for some reason, and we manipulated our triceps routine for a wicked pump...
Chest: Smith-machine incline presses (9; 7 + X Reps); High cable flyes (drop—9(6)) ss Incline flyes (X Only, 10); Wide-grip dips (11) ss Pushups (on Perfect Pushup handles—8 + X Reps); DB bench presses (9 + X Reps) ss Wide-grip dips (Stage—8); Middle cable flyes (10 + Flex X) ss Low cable flyes (9 + X Reps)
Lats: Pulldowns (10; 8); Chins (9 + X Reps); Machine pullovers (10 + Flex X) ss Undergrip pulldowns (9) ss DB pullovers (9 + X Reps);
Triceps: Flat-bench extensions (9) ss DB lying extensions (7 + X Reps); Decline extensions (8) ss Decline close-grip bench presses (9 + X Reps); Undergrip pushdowns (10) ss Pushdowns (8) ss Bench dips (9); Overhead DB extensions (9 + Static X) ss Cable pushouts (9 + X Fade)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 R/P 5 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: The Dips/Pushups superset followed by the DB bench presses/Dips superset was a super pec pumper. That's a keeper, and we could see new chest detail which got us stoked. On lats we dropped the rest/pause and did three straight sets up front—2 sets of pulldowns and one set of chins. Excellent. On triceps, the tri-set engorged them to new dimensions (Steve was pleased, as he's been having triceps issues lately)—Undergrip pushdowns ss Overgrip pushdowns ss Bench dips. Another keeper!
Diet update: Jonathan has gotten considerably leaner this week. It may be because he's taking one Meltdown fat burner early in the morning before his cardio (then two more before we train at 10 a.m.). Once we get some straight forskolin, our leanness should move to a new level, as its been shown to boost fat burning and testosterone (Steve, at 49, is looking forward to that). Also, don't forget about the great deal on Gakic, Creakic (both preworkout) and Leukic (postworkout)—the Hardcore Musclebuilding Stack. It's still available at an unreal price. You get three superior supplements that actually work, for the price of one. Unreal muscle-building offer that will definitely get you growing! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

TUESDAY, JULY 8, ’08: QUADS, HAMS, CALVES, LOWER BACK
We've been sweating buckets in the gym, so we knew today's workout, legs, would be grueling. We were soaked by our first work set of squats, but we made a change on our quad workout that gave us a deeper ache and pump—hack squats supersetted with leg presses...
Quads: Squats (10); Hack squats (10) ss Leg presses (10); Leg extensions (drop, 10(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + Flex X) ss Sissy squats (7 + X Reps + Static X)
Hamstrings: Feet-forward Smith machine squats (12 in nonlock style); Leg curls (heavy; 10 + X Reps); Leg curls (9(6) + Flex X); Stiff-legged deadlifts (10)
Calves: Knee-extension leg press calf raises (15; 11 + X Fade); Standing calf raises (15; 12 + X Reps); Hack machine calf raises (14 + Top X) ss Machine donkey calf raises (12 + X Reps); Machine donkey calf raises (14 + X Reps)
Lower back: Low-back machine (15 + X Reps)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: Quads are still aching as we write this. Goes to show that one minor change can stimulate bigger gains. Note that we didn't do seated calf raises for soleus to end our calf routine. Why? We've moved that exercise to Friday so we get some end-of-week calf stimulation before weekend cardio.
Diet update: We will be ordering some forskolin soon to take during the day and with our Meltdown fat burner prior to our workouts. Remember, we are alternating fat burners, Meltdown one day, Blaze Xtreme (with forskolin) on the other. We want to use forskolin every day due to its fat-burning and testosterone-boosting properties. The study that got the fat-to-muscle effects had subjects use 250 mg. of 10 percent forskolin twice a day, so if we take 2 caps of forskolin with Meltdown, we should take another 2 caps later in the day for extra fat burning and muscle-building testosterone production.
And speaking of optimal growth environment, if you haven't checked it out, the super introductory deal on Gakic, Creakic (both preworkout) and Leukic (postworkout)—the Hardcore Musclebuilding Stack—is still available at an unreal price. It's three superior supplements that actually work, for the price of one. This is a killer offer! Check it out, save some bucks and kick-start loads of new growth, with plenty of new strength to boot. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

MONDAY, JULY 7, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
Back to our regular routine after last week's semi-supercompensation week—we only trained three days with more abbreviated bodypart routines. Jonathan was under the weather over the weekend, so it took him a few sets to get into it today, but once we got cranking, our muscles started filling out; three days of no training had our glycogen stores full...
Delts: Dumbbell upright rows (12; 8 R/P 5 + X Reps); Forward-lean laterals—facedown on Ab Bench (11) ss Standing laterals (9); Forward-lean laterals—facedown on Ab Bench (drop, 9(5)); Smith machine behind-the-neck presses (10) ss Seated DB presses (9 + X Reps);One-arm leaning laterals (9) ss One-arm cable laterals (9 + X Reps); Bent-over laterals (drop—13(8) + Static X)
Midback: DB shrugs (DXO style, 10 + X Reps) ss Cable upright rows (drop—12(7) + X Reps); Machine rows (9 + X Reps); Horizontal chins (9 + X Reps); Chest-supported DB rows (11 + X Reps); Behind-the-neck pulldowns (10 + Static X) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9, 6); Cable curls (9 + Static X); Concentration curls (drop, 8(6)); One-arm DB spider curls (10 + Flex X); Incline curls (9 + Static X)
Forearms: DB reverse wrist curls (12 + X Reps) ss Forearm Bar reverse wrist curls (8) ss Cable reverse curls (8); DB wrist curls (12 + X Reps) ss Barbell wrist curls (9) ss Rockers (12)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: We made a few minor changes that made some big differences. We moved our Behind-the-neck presses up in our delt routine to before our stretch exercise. We were doing the presses after out superset of Leaning laterals and One-arm cable laterals. We decided to move the superset to after the presses—plus, we did the Behind-the-necks supersetted with Seated DB presses. Great delt attack! Also, we dropped the fascia-expansion supereset for biceps. Instead, we did Incline curls as a stand-alone set at the end so we could use more weight (we had to go lighter when it was the second exercise in the F-E superset).
Diet update: We did cardio over the weekend, as usual, and we want to reiterate that the ripping stack—GPLC (as a vasodilator), Blaze Xtreme (fat burner) and Branched-chain amino acids—will enhance results prior to cardio work as well as weight workouts. GPLC will open up blood vessels for better fat use, while the Blaze Xtreme will help mobilize fat as the BCAAs preserve muscle tissue (no catabolism). (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

THURSDAY, JULY 3, ’08: CHEST, DELTS, BACK, TRICEPS, BICEPS, FOREARMS
This is almost a repeat of Monday's session, packing two upper-body workouts together for supercompensation; however, today we changed the emphasis and swapped the order. For example, instead of delts first and then minor chest work, today we did chest followed by minor delt work; instead of midback followed by minor lat work, we did lats followed by minor midback work...
Chest: Wide-grip dips (12); Wide-grip dips (9) ss Pushups (on Perfect Pushup handles—8 + X Reps); Smith-machine incline presses (9; 7 + X Reps); High cable flyes (drop—10(7) + X Fade); Middle cable flyes (10) ss Low cable flyes (8 + X Fade)
Delts: Smith machine behind-the-neck presses (10 + X Reps); Seated DB presses (9 + X Reps); Forward-lean laterals—facedown on Ab Bench (drop—11(8) + X Reps); One-arm cable laterals (drop—9(7) + X Reps); Bent-over laterals (drop—13(7) + Static X); Cable upright rows (12 + X Reps) ss DB Shrugs (10 + X Reps)
Back: Pulldowns (9 + X Reps); Chins (9 + X Reps); Sitff-arm pulldows (10 + Flex X) ss DB pullovers (9 + X Reps); Horizontal chins (9 + X Reps); Bent-over DB rows (10 + X Reps)
Triceps: Flat-bench extensions (10) ss Decline DB extensions (8 + X Reps); Wide-rope pushdowns (11) ss Overhead DB extensions (7 + Static X) ss Cable pushouts (9 + X Fade)
Biceps: Barbell preacher curls (9) ss Cable curls (9 + X Reps); Close-grip spider curls (9 + Flex X) ss Incline curls (8 + Static X)
Forearms: Rockers (drop—18(10))
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: The workout went a little long, primarily because we're seeing more muscular detail and did too much on bodyparts requiring only minor emphasis. Luckily we now have three days off in a row, so we will eat up a bit (slightly more carbs) to fill out. We will re-evaluate our workouts next week and perhaps make some cutbacks, as our calories are low and we don't want to lose muscle.
Diet update: Speaking of not losing muscle, the two best things you can take to prevent catabolism are branched chain amino acids—before and after your workout as well as throughout the day—and Cort-Bloc, a phosphatidylserine (soy lipid) compound shown to decrease cortisol by more than 30 percent in hard-training athletes. We take three to four BCAA-PRO caps before and after our workout and three Cort-Bloc caps before. It's a critical combo for holding onto and building more muscle during strict dieting. Something else you may want to consider taking is Gakic, Creakic and Leukic (Hardcore Musclebuilding Stack). Gakic is an ammonia buffer that provides instant strength, especially at the beginning of your workout. Creakic is a quality creatine product that complements that strength and also creates muscle fullness. After your workout you can take Leukic, which is mostly L-leucine, the primary anabolic amino acid. Studies show that taking L-leucine postworkout has similar effects to a mild anabolic steroid, without the side effects (this is a must if you want to grow quickly). You can get all three of those potent supps in a super introductory deal—the Hardcore Musclebuilding Stack. It's still available at an unreal price—three superior supplements that actually work, for the price of one. The offer is so good, it probably won't be available for long. Check it out, save some bucks and start growing as you're mowing down fat. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

WEDNESDAY, JULY 2, ’08: QUADS, HAMS, CALVES, ABS, LOWER BACK
As we mentioned, we're trying to make this a semi-backoff week, training only three days; however, motivation is high. We're still training all work sets hard, but not doing any rest/pause and cutting back slightly on the X Reps and X-hybrid techniques...
Quads: Squats (11); Hack squats (10 + X Reps); Leg extensions (drop, 10(6)) ss Sissy squats (9); Leg extensions (8 + Flex X) ss Sissy squats (7 + X Reps)
Hamstrings: Feet-forward Smith machine squats (12 in nonlock style); Leg curls (heavy; 10 + X Reps); Leg curls (9(6) + Flex X); Stiff-legged deadlifts (10)
Calves: Knee-extension leg press calf raises (15; 9 + X Fade); Standing calf raises (15; 12); Hack machine calf raises (14 + Top X) ss Machine donkey calf raises (12 + Static X); Machine donkey calf raises (12 + X Reps); Seated calf raises (18 + X Reps)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (drop—11(7) + X Reps) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
Lower back: Hyperextensions (14 + X Reps)
Note: A base version of this routine—X-Rep Fascia-Expansion Superset Program—is outlined in our new X-Rep Update #1 e-book, along with many X-hybrid techniques.
Summary: Great workout! Maybe it was the day off yesterday, or maybe it was the motivation moving to the next level, but we were stoked and got great pumps—and new veinage in the calves.
Diet update: One of the new concerns for bodybuilders is too much acidity, especially during ripping phases. Think about it—you take in more amino acids, your training produces loads of lactic acid and your fat cells are releasing fatty acids. Research shows that high blood acidity makes muscle growth and fat burning much more difficult. The solution is to eat more alkaline foods, like fruits and vegetables. If you’re low-carbing it, however, that can be difficult. Two supplements that can help are beta-alanine, or Red Dragon, and vegetable powder (we are now using both). Take two Red Dragon capsules before training and two more mid-day. Beta-alinine converts to carnosine in muscle tissue, which acts as a lactic acid buffer—that means less blood acidity. Also, we use a scoop of Macro Greens (vegetable powder) in some of our protein drinks to help reduce acidity, and it provides a lot of phytonutrients we are lacking from not eating enough fruits and veggies as we diet. Great product! If your muscle growth and/or fat loss is moving at a snail's pace, you may need to de-acidify to speed up the process. And speaking of the growth process, if you haven't checked it out, the super introductory deal on Gakic, Creakic (both preworkout) and Leukic (postworkout)—the Hardcore Musclebuilding Stack—is still available at an unreal price. (The Gakic, by the way, is an ammonia buffer, which helps de-acidify the blood as well.) That's three superior supplements that actually work, for the price of one. The offer is so good, it probably won't be available for long. Check it out, save some bucks and start growing faster than ever, with plenty of new strength to boot. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.