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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--MONDAY, APR. 14, '14: BACK, CHEST, ABS (DP 4X + 4X+)
If our change-to-gain approach applies to weather in anyway, then my gains should start soaring! From mid-80s and sweating on Saturday to beautiful yet frightening churning skies last night to 32-degrees and snowing this morning—not a moment of boredom around these parts...
Back/Chest: Undergrip rows (4x12,10,8,6 + X Reps) ss DB bench presses (4x12,10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps) ss Incline presses (3x10 + X reps); DB Shrugs (3x15 + X Reps) ss Dips (3x15 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Watching the skys churn in every direction last night really put the adrenaline on alert. Nothing more than severe thunderstorm warnings on the news, but our eyes sure told a different story. Turned out to just be a good show, so we're fine with that. Workout this morning started a bit slow, but once the blood began to flow, all was good. There's still a little something going on with my left pec, so I'm avoiding full stretch on flyes, and I'm not going all the way down on presses for now either. Seems to be making for a great pump, but I'd like whatever this is to heal up so that I can get back to full range. Otherwise, great training this morning. Oh, and while I didn't blog over the weekend, I did train—shoulders on Saturday and arms on Sunday. Car projects and family plans made for some adaptive schedule training. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--THURSDAY, APR. 10, '14: DELTS, ARMS (4X)
At the commercial gym today--and no crowds. Nice. That motivated me, and I decided to add the technique of the week: Rest/Pause. On the last set of most exercises I went to failure, rested for five seconds, went to failure again, rested for five seconds and then went to failure one last time. Talk about density for immensity! More work in less time.
Delts: Machine presses (3x10--R/P (5)(2)); Machine laterals (3x10--R/P (5)(2)); Cable upright rows (3x10--R/P (5)(3))
Triceps: Hammer-machine decline presses (3x12--R/P (6)(4)); Rope pushouts (3x10--R/P (4)(2)); V-bar pushdowns (3x10--R/P (3)(2))
Biceps: Separate-handle undergrip pulldowns (3x10--R/P (5)(3)); Incline curls (3x10--R/P (4)(2)); Concentration curls (2x10,8)
Brachialis/Forearms: Alternate hammer curls (3x10); DB wrist curls (3x15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The Rest/Pause sets are designated by the numbers in parenthesis, and I only did R/P on the last set of the 3X sequence. Wow! Great pump and wicked ache--deep. Rest/Pause condenses a lot more intensity and work into a short period of time within the last set--just what the mass doctor ordered for more muscle growth. Notice that I started triceps and biceps with compound moves that also hit chest and back, respectively. I will probably avoid the gym tomorrow since I've trained four days in a row, so that ancillary chest/back work should hold those muscle groups over till they get direct blasts again on Monday. Loved this workout--on many levels. Rest/pause is the way to go for new growth.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, APR. 10, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Alright, that was yet another morning of oversleeping, and there's still a very slight stuffy nose, itchy throat and dry eyes. It's been great weather, with plants and flowers going into full bloom everywhere in the yard, plus some heavy winds. I think I'm simply dealing with my first bout of allergies. That's what you get for having a garden, I guess. LOL...
Chest: Incline presses (3x10); Flyes (1x4); Dips (3x12 + X Reps)
Back: Undergrip rows (4x12,10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps); DB Shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was pushing through whatever's been going on with me this week, so it's nice to know I'm (probably) not actually getting sick, but just dealing with some seasonal allergies. As long as it doesn't affect my training, I don't care. I still had a very slight tightness in my chest from last week, so I avoided the full-stretch position to be safe, and that seemed to help. Plus, it made for some unique tension, so I actually liked it. Pump was great again, so maybe the pollen in the air actually helps. I'll choose the silver lining approach by believing that. ha!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, APR. 9, '14: LEGS, ABS (4X + X-CENTRIC)
My lower back is still not 100 percent, so I avoided putting a loaded bar on my shoulders for Front squats or Back Squats. See, getting older does make you wiser. "Oh, then why did you run sprints on Sunday, which led to your back tweak?" Answer: Getting older can also cause brain farts. Lol. Seriously, today was a good workout despite my limited exercise choice. I made the best of it and hammered the target muscles mostly with X-centric sets--less weight, longer tension times. That's lifting in one second and lowering in six on every rep. Pain to gain--without injury strain...
Quads: DB squats (3x9,8,7--all Xcen); Sissy squats (3x10 + StatX); DB squats (2x15,12)
Hamstrings: DB semi-stiff-legged deadlifts (3x9,8,7--all Xcen; 1x10)
Calves: One-leg calf raises (2x10,9--all Xcen); One-leg donkey calf raises (3x10); Freehand squatting/seated calf raises (1x15, 1x17 Xcel)
Abs: Planks (3x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: All of those X-centric sets should get my lower body sore. I actually had a flash of doing Front squats to end my quad workout, but opted to go back to DB squats for standard sets. When you're over 50, you can't be too careful. Didn't want to re-tweak my healing lower back. I was even a bit tentative on Semi-stiff-legged deadlifts, but I figured X-centric sets would tell the tale. Those first three Xcen sets made my back feel much better, so I did a standard set to end--with the same weight--did not push it to the brink. Postworkout everything is feeling good, pumped and fatigued. Gym tomorrow? We'll see.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, APR. 9, '14: DELTS, ARMS (DP 4X + 4X+)
Overslept again, so something is up with me, yet energy and motivation is still at full tilt. I went on about my business as if nothing was wrong, though, so it was a great workout and was the perfect kickstart to a productive day...
Delts: DB presses (4x12,10,8,6 + X Reps); Lying one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (3x15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (3x15 + X reps); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I always get concerned when I sleep in, as I'm generally one who wakes up very early. I've had a very slight stuffiness and itchy throat, but nothing else. I've felt the same for a few days, so just pushing through it to see what happens and make sure I get good training in regardless. No effect on pump either, as everything swelled up nicely today, and arms felt full for a couple of hours afterwards.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 8, '14: CHEST, BACK (4X)
The plan was to do this workout yesterday--but somehow I tweaked my lower back Sunday. I'm not even sure how it happened, although doing an HIIT sprint workout on the bike path probably didn't help. It was one of those injuries that made me walk like I was 90 years old. And every so often, with a wrong twist, it was like a flaming ice pick into the lumbars. Luckily it was better today but not completely healed. Still, I had to hit the gym. I did mostly machines and avoided ab work so as not to retweak….
Chest: Hammer machine incline presses (3x12 + StatX); Wide-grip machine dips (3x10 + StatX); Machine flyes (2x9,7 Xcen; 1x10)
Back: Hammer high rows (3x10); Machine rows (3x12,9,7 + X Reps--DP4X); DB pullovers (3x10); Lateral/shrugs (3x10) ss DB upright rows (3x10 + X Reps)
Abs: Skipped
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Machine work allowed me to avoid having to support my torso with my lower back. Still, I had a few "seizures" during my workout. Lol. Like an electric shock--but it just made me look like I was convulsing from an intense set. I will attempt legs tomorrow. Not sure if Front squats are advisable--or if I should go to my commercial gym and do machines. Semi-stiff-legged deadlifts will definitely be out, although X-centric might help enhance blood flow. Should be interesting.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, APR. 8, '14: LEGS (DP 4X + 4X+)
What started as a great leg workout ended up getting a little disrupted during hamstring work, but ended up getting back to great. Seems I must've slept a bit funky, as I didn't realize I had a neck issue building up, but I was able to work around it and averted excruciating pain for now...
Quads: Step-back lunges (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps), Squats (2x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (2x10); Alternate leg curls (4x12 + X Reps)
Calves: One-leg calf raises (4x12 + X Reps); Donkey calf raises (3x30,25,20 + X Reps); Seated calf raises (2x25 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Everything felt great during quad work, but the first set of Stiff-legged deadlifts for hamstrings felt a bit off. I had a slight neck/trap pain that built with each rep, so I tried to stretch and massage it out a bit before the second set. That didn't do much, however, so the pain continued to grow on each rep of the second set. I had nothing to prove except that I'm smarter than I was 10 years ago, so I stopped at two sets and moved on to Leg curls. Increasing the sets there felt great and more direct, so I didn't feel I missed out much. Calves weren't affected at all, so they got a nice beating. Seems the older I get, the harder it is to keep my calves looking full.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--MONDAY, APR. 7, '14: BACK, CHEST, ABS (DP 4X + 4X+)
Had a great weekend with my family, tons of fun with my son, and even found a few moments to work on the car a bit with him. Never felt tired during any of the fun times, yet overslept this morning for some reason. Woke up feeling great, though, so I just shortened up my daily pre-workout routine to make sure I didn't skimp on the training today...
Back/Chest: Undergrip rows (4x12,10,8,6 + X Reps) ss DB bench presses (4x12,10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps) ss Incline presses (3x10 + X reps); DB Shrugs (3x15 + X Reps) ss Dips (3x12 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I felt a bit rushed at first because of the panic from sleeping in, but I made it a point to slow down and feel the first few sets to ensure a great workout. That did the trick. I still felt a little something going on in my left pec, so I was cautious with chest training, but didn't need to hold back at all—just stayed aware. Ended up as a great workout. Especially ab training, as my 4-year old son came down and was super curious about what I was doing. He explained how important it is to have strong muscles and bones, and then he joined me on the floor for planks. It was hilariously awesome, and he actually managed to do 2 sets with me—at close to 20 seconds each!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--SATURDAY, APR. 5, '14: DELTS, ARMS (DP 4X + 4X+)
I love the stress-free feeling of a Saturday morning workout. The only downer from today's delts and arms training was looking out the gym window to see an incredibly clear and sunny day on the horizon... And the green lawn begging to be mowed. I'll look at that on the positive side, though, as it's going to be 7 straight months of 2.5 hours of outdoor "workouts" every single week. LOL...
Delts: DB presses (4x12,10,8,6 + X Reps); Lying one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); Lateral shrugs (3x12 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Kickbacks (3x15 + X reps); Spider curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Although I didn't post a training blog yesterday, I most certainly did train. It was a leg day, but I got so stoked on the fact that I was able to temporarily fix my stationary bike, that I did a big calf workout followed by HIIT cardio for quads and hams. I don't think I had ever been excited about cardio before yesterday, but it ended up as a really good morning.Today I borrowed a couple of Steve's ideas from his training this week. I traded my Incline one-arm laterals for a lying version, but used a bench instead of the floor. Very uniqe feel. I also opted for Lateral shrugs to finish delt training, as I wanted a bit more trap work. Arm training stayed basically the same except for the contracted movements. I ended with Kickbacks for triceps and Spider curls for biceps. Great variety to keep things interesting. Forearms got a little extra pumped, and vascularity is definitely starting to creep through. Must've been yesterday's first full-fledged HIIT cardio session in months. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, APR. 4, '14: LEGS (mini), ARMS (4X + TORQ)
My daughter asked me to help her on squats today, so I trained them with her--but in X-centric style. Oh yes, I think I will be sore tomorrow. Three sets, all reps lifting in one second and lowering in six. Slo-mo to grow. I also did leg curls and standing calf raises with her, 3X sequences--then I went on to arms. No delts since I hit those yesterday in my home office. The gym was a bit crowded today, but I still had a great one….
Legs: Leg curls (3x10 + X Reps); Front squats (3x7--all sets X-cen); Standing calf raises (3x12 + X Reps)
Triceps: Machine dips (3x10); Cable pushouts (3x10); Pushdowns (2x20,14 + X Reps)
Biceps: Machine curls (3x10); Incline curls (3x8); Concentration curls (2x20,15)
Brachialis/Forearms: Alternate hammer curls (2x10,9); Wrist curls (2x15,12); DB wrist curls (2x20,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great workout. I really liked the anabolic priming from legs first. Then all I had to do was arms after--something I always look forward to. And training legs with my daughter is always fun. She even tried Front squats for her last set--and did great. I had her use just the bar to get the hang of it, and she went low with control. Good work! I'm planning on my weekend run tomorrow, but I'm starting to think my legs may be sore. We'll see. It's supposed to be a hot weekend here in So Cal, but Sunday is supposed to be warmer than Saturday. I feel summer coming. Must get more muscle and rippedness!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--THURSDAY, APR. 3, '14: DELTS, ABS (4X)
Only delts and abs today? There's a reason: I am working at home, and the hot-water heater cratered. It's in the garage, which is where my PowerBlock DB set and bench is. I grabbed the PowerBlocks and brought them into my office for a quick shoulder blast, and tacked on abs since I didn't do much midsection work on Tuesday. This was a great workout, and I discovered a new exercise--or at least one to improvise--Incline one-arm laterals without a bench (more on that in the Summary below).
Delts: Arnold presses (3x10 + StatX); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x8) ss DB upright rows (3x10 + X Reps)
Abs: Crunches (2x15,14) ss Planks (2x40 seconds); On-the-floor kneeups (1x10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Okay, here's my exercise improvise. I did Incline one-arm laterals on the floor on my side, supporting my torso in the incline position on my nonworking arm. I was amazed at how well it worked. I just went back and forth from arm to arm for three sets--and used a moderate weight so my form was immaculate. Talk about feeling the delts working. Going to failure on my last set produced a fierce burn. And followed by an ending superset of Laterals and DB upright rows, the pump was excellent as well. I have mirrored doors on my office closet so I could admire my boulder shoulders. Lol. My daughter asked me to work squats with her tomorrow at the commercial gym, so I will probably do leg curls, squats and arms. Sounds like a wicked anabolic aftershock to me.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, APR. 3, '14: CHEST, BACK, ABS (DP 4X + 4X+)
That was close! I think I almost pulled a muscle in my left pec, but it was giving me warning during the warmup reps, and started to get more noticeable during the first real set. Needless to say, I have no intention of volunteering myself for an injury, so I took it a little easy on chest training...
Chest: Incline presses (3x10); Flyes (1x4); Dips (3x12 + X Reps)
Back: Undergrip rows (4x12,10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps); DB Shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
The quick jolt of pain I felt on my first set of Incline presses had me paranoid, so I reduced weight and just did a 3X round with no X Reps. I listed Flyes as one set, but you can clearly see those didn't work out well. The stretch position on the first rep was a real zinger, and even avoiding the full stretch on a couple of reps didn't feel much better, so I moved on to Dips. Ironically, the dips felt perfectly fine, so that's where I put the effort today. They probably felt good because they're not an overly efficient chest exercise, but they did feel good enough, so all ended well. My lats have been lacking a bit, so I started back work with lats today, and finished with midback. The heavier Undergrip rows up front resulted in a really nice lat/back pump, so I'll probably repeat this next time around.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, APR. 2, '14: LEGS (4X + X-CENTRIC + X-CELERATION)
At the IM gym today, which has limited equipment, but Jonathan showed me a one-leg leg curl move he invented using some plates from the PowerBlock dumbbell set. Took some getting used to, but good contraction. Can't extend the working leg all the way, but hams stretch is taken care of with Semi-stiff-legged deadlifts. Thanks to Jonathan for extending my leg-workout torture.
Quads: Front squats (3x5) ss Back squats (3x8); Sissy squats (1x7 Xcen, 1x9, 1x11 Xcel)
Hamstrings: Semi-stiff-legged deadlifts (1x7 Xcen, 1x8); DB semi-stiff-legged deadlifts (1x11 Xcel); One-leg leg curls (2x8); DB walking lunges (1x10)
Calves: One-leg donkey calf raises (1x9 Xcen, 2x10, 1x14 Xcel); Freehand squatting/seated calf raises (1x11 Xcen, 1x12, 1x17 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I've been thinking about adding leg curls to any workout I do at the commercial gym because the IM gym doesn't have that machine. But Jonathan's innovation appears to solve the problem. I did meager weight today because I was messing with the form and trying to position the plates on my foot (it takes a twist so your heel is in one corner of the plates so it doesn't slide up your leg). Notice that on some other exercises I used the Progressive-Speed 4X method--starting with X-centric (lift in one second lower in six), rest 40 seconds, then do a standard set or two, rest 40 seconds, then do an X-celeration set (1.5 seconds per rep). Felt great. Legs are rubber and throbbing like a hammer-smashed thumb.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, APR. 2, '14: DELTS, ARMS (DP 4X + 4X+)
Focus was like a laser this morning, and that always makes for a great workout. Every muscle group felt incredible from the blood flow, and that just helped to increase the drive, so it was an upward spiral...
Delts: DB presses (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (3x15 + X reps); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
While I didn't really do anything different today, I didn't need to. The emphasis on each muscle group was so intense that it felt like a completely new routine. It goes to show you how important mental focus is with training, as the value of every rep and every set goes up exponentially.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 1, '14: CHEST, BACK, ABS (4X)
I hit the commercial gym today, and the free-weight area was crowded. Should've waited until noon-ish when I know it's fairly empty. I didn't let it deter me, however--machines can do the trick just fine with 3X and 4X sequences….
Chest: Wide-grip machine dips (4x12); Machine flyes (3x10); Undergrip machine incline presses (3x10)
Back: Hammer high rows (3x10); Machine rows (3x10 + X Reps); DB pullovers (3x10); Lateral/shrugs (3x10) ss DB upright rows (3x10 + X Reps)
Abs: Planks (2x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Notice that by the time I got near the end of my back workout, the free-weight area was empty, so I was able to do DB pullovers and Lateral/shrugs supersetted with DB upright rows. That last ss is a great combo for traps with residual delt work. Killer squeeze and pump to end.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, APR. 1, '14: LEGS (DP 4X + 4X+)
First day of April, but I'm no fool, so I got my leg workout in before anyone could pull any pranks on me. Great workout, and quads, hams and calves all pumped up incredibly well today. Plus, my 4-year old came down and made me feel great by asking, "Whoa! How do you do that?!" LOL...
Quads: Step-back lunges (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps), Squats (2x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x10 + X Reps); Alternate leg curls (3x12 + X Reps)
Calves: One-leg calf raises (4x12 + X Reps); Donkey calf raises (3x20,18,15 + X Reps); Seated calf raises (2x20 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
No foolin' around today, that was a really good leg workout. Lower body blood flow was like a flood, so every muscle got a great burn, and they all felt plenty pumped because of it. Now to get through the day without falling for any bad jokes. I got Rick Rolled once, but it was okay, as it felt like a flashback to the 90s, so it just made me feel a lot younger than I am. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--MONDAY, MAR. 31, '14: BACK, CHEST, ABS (DP 4X + 4X+)
Not only did it feel great to be back to 100% today, but there was a whole new sensation I haven't experienced in months. It was the bright glow of vitamin D-deficiency emitting from my lower legs. It was warm enough to wear shorts this morning, and I wasn't going to miss that opportunity. Plus, my legs were so white that I didn't even need to turn on the gym lights. LOL...
Back/Chest: DB rows (4x12,10,8,6 + X Reps) ss DB bench presses (4x12,10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps) ss Incline presses (3x10 + X reps); Undergrip rows (2x20,15) ss Dips (2x15,12 + X Reps); DB Shrugs (2x20,15 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
It felt a bit odd to be in shorts again, but in a great way. It had a positive effect on training, as I was super motivated and had a great workout because of it. It didn't hurt that I finally shook off whatever brought me down for almost a week. Everything felt tuned in and pumped up. An unbelievably great start to the work week.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--SUNDAY, MAR. 30, '14: DELTS, ARMS (DP 4X + 4X+)
Sunday Gun Day! I swapped off days this week because my son woke up early and wanted to play. I'm a sucker for some good father-son time, and I knew Sunday morning would be all mine anyway, so it worked out well. There was a "nice" 25 MPH wind bringing fresh air into the gym this morning, too...
Delts: DB presses (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps); Incline curls (3x10 + X Reps); Bench dips (3x15 + X reps); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
The wind was pretty intense, but the temperature and smell of spring outweighed the "breeze." Plus, it actually helped keep me cool, so it may have helped a bit. Workout was fantastic, and my arms felt swollen, so it was a great start to an incredible day. Enough time to get some work done, watch the F1 rebroadcast, and still take my family to the park. Maybe even fire up the grill this evening... If the winds die down.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, MAR. 28, '14: REAR DELTS, ARMS (4X + TORQ)
Following Jonathan's lead and training at home with PowerBlock DBs and adjustable bench today. Don't need much weight for these bodyparts and the Bent-over laterals upfront did a good warm-up job on my arms. Blood was flowing to get the guns growing….
Rear delts: Bent-over laterals (4x12 + X Reps)--done face down on incline bench, last set palms back
Triceps: DB pullovers (3x10) ss Lying DB extensions (3x7,6,5); Kickbacks (3x20,15,10 + X Reps)
Biceps: Incline curls (3x10) ss Close-grip standing DB curls (3x7,6,5); Facedown incline DB curls (3x20,15,10)
Brachialis/Forearms: Incline hammer curls (2x10,8) ss DB wrist curls (2x15,12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Now that's a perfect home workout--3X, supersets and TORQ. It was quick, I could feel a deep ache and the pump was off the charts thanks to the semi-TORQ sequences at the end. I say "semi" because I didn't reach 30 reps on the first set--too fatigued from the supers.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, MAR. 28, '14: LEGS (DP 4X + 4X+)
That's more like it! Ending the week on a high note with Legs is good stuff, although the training week isn't really over—delts and arms get hit tomorrow morning, but it felt great to get a real workout in, and to know that tomorrow morning's workout will be just as good...
Quads: Step-back lunges (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x10 + X Reps); Alternate leg curls (3x12 + X Reps)
Calves: Seated calf raises (2x25,20 + X Reps); One-leg calf raises (4x20,15,12,8 + X Reps); Donkey calf raises (3x20,15,12 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Lunges felt insanely good today. Partially because it had been a full week since I've trained legs, but also because I did all my reps one leg before switching to the next—rather than alternating each rep. Holy bloodflow! I was really happy to have a wide-open window right next to me. Hams felt great, too, and calves were great, as I figured a way to finally add some decent weight to my Donkey calf raises. Fantastic Friday!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--THURSDAY, MAR. 27, '14: LEGS, DELTS (4X + X-CENTRIC + X-CELERATION)
I decided to tack on delts to today's leg workout. Why? I wanted the anabolic priming from doing legs first--and I'm thinking about training at home tomorrow with our PowerBlocks and an adjustable bench. I can easily work bi's, tri's and even forearms with that setup. And it will be an interesting new training environment--a different kind of change to gain. Today's workout was a good one...
Quads: Front squats (3x5) ss Back squats (3x8); Sissy squats (1x7 Xcen, 1x9, 1x11 Xcel)
Hamstrings: Semi-stiff-legged deadlifts (3x8); DB semi-stiff-legged deadlifts (1x8 Xcen); DB walking lunges (1x10)
Calves: One-leg donkey calf raises (3x12); Standing calf raises (1x11 Xcen, 1x9 Xcen, 1x20 Xcel)
Delts: Seated Arnold presses (3x10 + StatX); One-arm cable laterals (3x8) ss One-arm cable upright rows (3x5,4,4); Separate-handle cable upright rows (1x9 Xcen, 1x7 Xcen, 1x12 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary:I was gasping for air through a lot of the workout, but it was worth it. Legs pumped nicely and delts got a pounding and a rounding. I always feel good when my shoulders look like boulders. Okay, how about tangerines. Lol. The workout still took less than an hour--and I'm wondering if I should keep delts with legs for a while. I will see how tomorrow's workout goes. The only drawback I see is being a bit winded when I get to delts with some full-body fatigue. But the anabolic priming from the leg work may over-ride that. Hmm. Decisions. Then again, experimentation for new mass creation!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, MAR. 27, '14: CHEST, BACK, ABS (DP 4X + 4X+)
While it would be easy to trick myself into believing that I'm back to 100%, there are still a few issues reminding me that it would be easy to relapse, and I really don't want that. I played it safe despite the endorphins trying to tell me otherwise...
Chest: Incline presses (3x10,8,6 + X Reps); Incline flyes (3x10 + X Reps); Decline presses (3x10 + X Reps)
Back: DB rows (3x10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 65, 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Although I did keep a reduced volume today, I added X Reps back in. That felt great, and it made the workout feel much more productive. It was a good one today, but I'm anxious to just push for full effort tomorrow on legs. That'll definiltey be a good test to see if I'm fully recovered. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--WEDNESDAY, MAR. 26, '14: DELTS, ARMS (DP 4X + 4X+)
Well, that was an unplanned "vacation" from training. Maybe I should call it a flu-cation. Felt too bad to train on Saturday, and things just got worse from there. Finally started to clear up last night, and I felt good enough to train this morning, so I just picked up on the usual Wednesday workout to keep things simple...
Delts: DB presses (3x12,10,8); Lateral raises (3x10); DB upright rows (2x20,15)
Triceps: Lying DB extensions (3x12,10,8 + X Reps); Overhead extensions (3x10); Bench dips (2x15);
Biceps: DB curls (3x12,10,8); Incline curls (3x10); Spider curls (2x20,15)
Forearms: Forearm rockers (2x15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I won't pretend today's workout was great, but compared to how I've felt for the past 3 days, it was pretty impressive. That's not really saying much, though. Strength was down a bit, but I could barely walk yesterday, so I was stronger than I expected. Plus, having not eaten much for the past few days, I was actually surprised at the level of pump I ended up with. Volume was reduced, and I eliminated X Reps today, just to keep myself from pushing too hard. I had to tell myself to stop on a few sets, as there have been too many times when I've tried to push too hard too soon after being sick, and it rarely works out well. A good workout, and it definitely felt great to be in the gym.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, MAR. 25, '14: CHEST, BACK, ABS (4X + PRE-EX 3X)
Training all alone in the IM gym, so what a perfect time for pre-exhaustion supersets. Tough to do in my commercial gym with so many "thieves" around stealing the equipment for my second exercise. Lol. Not at the IM gym, however. Pre-Ex 3X made for a wicked pump and burn--prepare for the mass gears to churn….
Chest: Low cable flyes (3x10) ss Wide-grip dips (3x10); Undergrip DB low-incline presses (3x10); Flat flyes (1x15 + X Reps)
Back: Bent-arm bent over laterals (3x10) ss Bent-over rows (3x10); DB pullovers (3x10) ss Rope rows (3x10 + X Reps); DB shrugs (2x12,10) ss Cable upright rows (2x12,10 + X Reps)
Abs: Ab Bench crunches (2x12,9 + X Reps) ss Incline kneeups (2x10,7); Planks (1x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary:One thing about Pre-Ex 3X: You get a lot of work done in minimal time. Workout flew--got it done in less than 50 minutes. And chest and back were engorged to the max. Gotta love that! The only problem is that I start running out of gas toward the end of the workout. Notice the reduction to only 2 rounds for traps and abs. Still, great workout--and excellent change to gain.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, MAR. 21, '14: DELTS, ARMS, SOLEUS (4X + TORQ)
Well, it's spring, and here I am playing catch-up. Got some fat to lose--plus, I need to regain some huge. Lol. I was at the commercial gym today and finally back on track for a delts-arms solo attack. I even threw in some soleus at the end because the IM gym no longer has a seated calf machine. Gotta hit 'em when I can….
Delts: Seated Arnold presses (3x12); One-arm incline laterals (3x10 + X Reps); Machine laterals (2x25,18)
Triceps: Lying DB extensions (3x12); Cable pushouts (3x10 + X Reps); Pushdowns (2x25,15 + X Reps)
Biceps: Machine curls (3x12 + StatX); Incline curls (2x8,7); Concentration curls (2x22,14 + StatX)
Brachialis/Forearms: Alternate hammer curls (1x10(9)--Drop set); Hammer curls (1x10 + StatX)
Soleus: Seated calf raises (4x12 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Amazing pump today--but I'm hoping for more vascularity soon as I drop some body fat. I really liked doing full POF for each muscle and doing a semi-TORQ sequence on the last contracted-position exercise. Talk about pain to gain and blood flow to grow. I steered clear of Close-grip bench presses for triceps and Undergrip pulldowns for biceps because my chest and back are still sore from Wednesday's workout. And I'm sure I'll have some appendage soreness tomorrow.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, MAR. 21, '14: LEGS (DP 4X + 4X+)
Yesterday may have been the first day of spring, but today is the first FULL day of spring. What does that mean? I don't know, but I had a great workout for legs, so I'll pretend the date had something to do with it. The reality is that it's Friday and I just woke up eager to hit the gym...
Quads/Hamstrings: Squats (4x8,10,9,7—first set Xcen); Sissy squats (3x10 + X Reps); Stiff-legged deadlifts (4x10 + X Reps); Step-back lunges (3x10); Alternate leg curls (3x15 + X Reps)
Calves: Seated calf raises (2x25,20 + X Reps); Donkey calf raises (2x30,25 + X Reps); One-leg calf raises (3x15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Switching the sequence around a bit made it all a bit more exciting today. I did the lunges after Stiff-legged deadlifts, as I wanted to have a bit more fatigue built up in hamstrings before doing them. Switched calves up a bit, too, by doing the stretch move second and the One-leg calf raises last. Surprisingly good!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--THURSDAY, MAR. 20, '14: CHEST, BACK, ABS (DP 4X + 4X+)
First day of spring! Even if it's not the first full day of the season, it still means winter is over, and it's time for change. Change to gain! Perfect morning, too, with a ton of sunshine coming into the gym and a forecast of temps in the 70s. It was impossible to have anything other than a perfect workout...
Chest: Incline presses (4x12,10,8,6 + X Reps); Incline flyes (3x10 + X Reps); Decline parallel presses (3x10 + X Reps); DB bench presses (1x20 + X reps)
Back: DB rows (4x12,10,8,6 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x10 + X Reps); Undergrip rows (2x20,15 + X Reps); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 65, 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Great workout! I wasn't in the mood for supersets, as I just wanted to have more focus today, and it worked great. Everything felt great, and the spring air seemed to add a new level of motivation and pump.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, MAR. 19, '14: CHEST, BACK, ABS (4X + X-centric)
A great chest/back workout--no ancillary muscle groups tacked on, except abs. That allowed for great focus and even a high-rep set or two at the end to blow up the target bodypart and cause me to wince with pain….
Chest: Wide-grip dips (3x7,10,9--first set X-cen); Undergrip DB low-incline presses (3x7,10,9--first set Xcen); Flat flyes (1x20); Low cable flyes (1x12)
Back: Bent-over rows (3x8,10,10--first set X-cen); Rope rows (3x7,10,9--first set Xcen); DB pullovers (1x20); Machine pullovers (1x12); Cable upright rows (3x8,10,9--frist set Xcen); DB shrugs (1x20)
Abs: Incline kneeups (1x7,9,8--first set Xcen); Ab Bench crunches (1x12 + StatX) ss Planks (1x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Lots of pain to gain today. Every bodypart had me recoiling from the burn, especially the X-centric sets (lift in one second, lower in six) and the high-rep sets to finish. Amazed at the pump. Maybe there is something to this rest day between workouts. I will hit it again on Friday--delts/arms. Never gave training each bodypart directly once a week a chance, what with vacation, illness, etc. A few more weeks to give it a go, then I will no doubt go back to my four-days-per-week direct/indirect attack so I can get back to ultra jacked. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, MAR. 19, '14: DELTS, ARMS (DP 4X + 4X+)
If you missed my Tuesday blog for legs, it's because there wasn't one. I trained, but there was so much going on throughout the day that I never had a chance to blog until the day was over, so I didn't bother writing anything. Finally catching up on sleep from the rough weekend, so today's workout was a good one...
Delts: DB presses (4x10,10,8,6 + X Reps—first set Xcen); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x9,10,8,6 + X Reps—first set Xcen) ss DB curls (4x9,10,8,6 + X Reps—first set Xcen); Overhead one-arm extensions (3x10 + X Reps); Incline curls (3x10 + X Reps); Bench dips (3x12 + X reps); Concentration curls (3x12 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps); Forearm rockers (2x15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Today's workout was really good, but not quite what I'd call great. Motivation was high, but something just felt off. I could be paranoid about pushing myself a bit too much and getting sick from whatever my son had, or I could've just been a bit more tired than I realized. Still, it wasn't a bad workout in any way, but just not quite the same level of intensity as recent training sessions.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, MAR. 17, '14: LEGS (4X + X-centric)
Getting back to full strength--and motivation--so I trained legs alone today. Threw in X-centric sets--lift in one second, lower in six--because I have some fat to lose and I wanted to really feel the target muscles. I almost added arms, but I knew it wouldn't be the full workout I need. Besides, legs drained me, so training arms after would've had me crawling out of the gym after only minor volume for bi's and tri's.
Quads: Front squats (3x5) ss Squats (3x7); Sissy squats (2x7,6--both sets X-centric)
Hams: Semi-stiff-legged deadlifts (2x8); DB semi-stiff-legged deadlifts (2x7,6--both sets X-centric); Walking lunges (1x10)
Calves: One-leg donkey calf raises (3x12); One-leg calf raises (2x7,6--both sets X-centric)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Still not quite up to my normal volume on leg day--but close. I really miss out lying leg curl machine here at the IM gym. I've been having some hamstring pain, and I'm pretty sure it's from a strength imbalance--my quads get more work than hams. I'm hoping the X-centric semi-stiff-legged deadlifts will help correct that to a degree. I felt them, that's for sure. I plan on my next workout being Wednesday. Not sure if I will do chest/back or delts/arms.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, MAR. 17, '14: DELTS, BACK, CHEST, ARMS, ABS (DP 4X + 4X+)
What a weekend, and not in a good way. The weather was absolutely incredible on Saturday, so we had planned some outdoor fun, but then our son got sick. Poor guy was down and out the whole weekend, and still today. I was basically right next to him the entire weekend, so obviously no training, and that meant a bit of catch-up from the weekend, plus doing it all on very minimal sleep for the past couple of nights...
Delts: DB presses (3x10,8,8 + X Reps—each set was Xcen); DB upright rows (3x12 + X Reps)
Back/Chest: DB rows (3x10,8,6 + X Reps) ss DB bench presses (3x10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB decline flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps) ss Incline presses (3x10 + X reps); Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Triceps/Biceps: Lying DB extensions (3x8,10,8 + X Reps—first set Xcen) ss DB curls (3x8,10,8 + X Reps—first set Xcen
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was a bit low on energy this morning, so I thought about skipping the supersets, but the X-centric sets on DB presses for delts helped charge me up, and I realized they'd work as a time saver, too. I cut the sets back here and there just to make sure I got everything in, but it was a surprisingly good workout considering the past few days. Of course, now I'm completely paranoid that I might catch what my son had, unless he just happened to eat something bad. If you don't hear from me for a few days...
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--FRIDAY, MAR. 14, '14: LEGS (DP 4X + 4X+)
I decided to extend the birthday celebration into this mornings's leg workout. Actually, I was just in the mood for some variety and change, so it was really just a matter of changing up some of the exercises a bit...
Quads/Hamstrings: Squats (4x7,10,9,7—first set Xcen); Sissy squats (3x10 + X Reps); Barbell lunges (4x10,9,8,7); Stiff-legged deadlifts (4x12,10,8,6 + X Reps); Alternate leg curls (3x15 + X Reps)
Calves: Seated calf raises (2x20 + X Reps); One-leg calf raises (4x15,13,12,8 + X Reps—last set Xcen); Donkey calf raises (3x25 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I started off with an X-centric set of squats, and that immediately met my goal of change today. Ouch! Quads were shaking by the end of squats, and it was a really unique 'n deep feel. I love lunges, but I find I have to keep switching them up to keep them exciting, so I went with a barbell today instead of dumbbells. It was actually easier to balance, and it felt like a more complete exercise, so I will likely stick with this version for a while. Calf work stayed mostly the same, but I changed up some rep schemes, and I ended the One-leg calf raises with X-centric reps. So good! And now to go continue the celebration with my wife's birthday today. We timed our births to be as convenient as possible. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--THURSDAY, MAR. 13, '14: CHEST, BACK, DELTS, ARMS, ABS (4X + X-centric)
I went in to the commercial gym for a quick chest/back workout--but it felt so good and the gym was so empty, I had to do more. Added some delt/trap work and arms. Looked flat going in, but pumped up large--so majorly motivated and felt great walking out….
Chest: Hammer-machine declines (4x10 + X Reps); Low-incline parallel-grip DB presses (3x10); DB flyes (3x10)
Back: Parallel-, shoulder-width-grip cable rows (4x10 + X Reps); Hammer-machine high rows (4x10 + X Reps)
Delts/Traps: Seated lateral/shrugs (3x10) ss DB upright rows (3x8)
Triceps: DB pullovers (3x10) ss Lying extensions (3x7)
Biceps: Incline curls (3x10) ss Standing DB curls (3x7)
Abs: Machine crunches (2x8--Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I just realized I probably should've done some forearm work. Ah, well, I did plenty of gripping, as I don't take straps to the gym anymore. Upper body got pleasantly pumped today. Great workout--which is usually the case when the gym is empty. I think I'm back in the swing after a roller-coaster winter of sporadic workouts--just in time for spring.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, MAR. 13, '14: CHEST, BACK, ABS (DP 4X + 4X+)
It was a birthday bash in the basement this morning. No, nothing exciting other than a great workout, but I was happy that I woke up alive again, and extra happy that I didn't feel any older than I did yesterday...
Chest/Back: Incline presses (4x9,10,8,6 + X Reps—first set Xcen) ss V-grip rows (4x8,10,8,6 + X Reps—first set Xcen); Incline flyes (3x10 + X Reps) ss Bent-arm bent-over laterals (3x10 + X Reps); DB bench presses (3x10 + X reps) ss DB pullovers (3x10 + X Reps); Decline parallel presses (1 x 20 + X Reps); Undergrip rows (2x20,15 + X Reps); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 60, 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Not bad for an old-guy workout. LOL! I changed the order up today so that chest is first, as I want to put some priority on upper-pecs, and I started off with X-centric supersets, which felt really good. For abs, I increased the reps to 3x12, and that was a good thing, as it brought my time down a bit on Planks. Great exercise, but being in a static position for over a minute isn't all that exciting to me, regardless of how well they work. Almost time to go grill up some birthday sirloin!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--WEDNESDAY, MAR. 12, '14: DELTS, ARMS (DP 4X + 4X+)
The sun shining in through the gym window this morning was invigorating, and I even saw green grass starting to sprout up through the brown mess. Then I remembered how much lawn mowing I'll have to do for the next several months, and I got angry. Nothing like using seasonal joy and anger to fuel your workout. LOL...
Delts: DB presses (4x12,10,8,6 + X Repss); Incline one-arm laterals (3x12 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps—first set Xcen) ss DB curls (4x12,10,8,6 + X Reps—first set Xcen); Overhead one-arm extensions (3x8,10,10 + X Reps); Incline curls (3x9,10,10 + X Reps); Bench dips (3x12 + X reps); Concentration curls (3x12 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps); Forearm rockers (2x15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I started arms with supersets for the midrange movments, but I feel one-arm extensions so much better, that I kept the stretch movements as straight sets. Same thing for the contracted move, since concentration curls were on the menu today. All around great workout.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, MAR. 10, '14: LEGS, DELTS (4X)
I can't turn down my daughter when she asks me to train with her. She likes having me spot her on free-bar squats--but of course when we were ready to do them, some guy was in the rack. So we settled on a squat machine we'd never tried. Felt great--new fibers engaged for sure (had trouble making it up the stairs for hyperextensions after). I only trained legs with her, then I hit some delts and called it a day. I'm still breaking back in--slowly but surely...
Legs: Leg curls (3x10 + X Reps); Machine squats (4x10--added weight each set); Hyperextensions (3x10 + X Reps); Leg press calf raises (3x12)
Delts: Arnold presses (3x10 + StatX); Machine laterals (4x10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I wanted to do Seated calf raises, since the IM gym doesn't have that piece of equipment, but every time I looked, someone was on it. Ditto for leg extensions. That's the problem with working out at a commercial gym. Mine only has one seated calf machine, one leg extensions and two power racks for free-bar squats. Sucks. Still had a good workout though. Always rewarding to train with my daughter and great to try the new squat machine--which is kind of like Smith machine squats but with a back so there's a hack-squat element. She liked it and will work it into her rotation. She was too intimidated to try it on her own, so good thing I was there to introduce her to it. Pretty nice machine, I must admit.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, MAR. 10, '14: BACK, CHEST, ABS (DP 4X + 4X+)
Looking back at last Monday's chest and back workout makes this one almost comical. The temperatures had been well into the negatives, but today it was already 60°, and it's going to creep up over 70° within the next few hours. Oh, how I wish I could call in "sick" today...
Back/Chest: V-grip rows (4x12,10,8,6 + X Reps) ss DB bench presses (4x12,10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps) ss Incline presses (3x10 + X reps); Undergrip rows (2x15); Decline parallel presses (1 x 20 + X Reps) ss DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 80, 75 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
It's getting close to that time of year when I can pack away the workout pants and sweatshirts, but we're not quite there yet. Tons of fresh air made for a great workout, though. I swapped the order for back and chest as I've been doing for the other similar workout on Thursdays, and will probably go back to chest first on that day in an effort to concentrate on upper pec work. As great as it feels on that day to do back first, this one felt a bit more natural.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--SUNDAY, MAR. 9, '14: DELTS, ARMS (DP 4X + X-centric)
I decided to take Saturday as a rest day, and it was a father-son day while my wife was at an expo most of the day, so it was good timing. I was fired up to train this morning, though, with sunlight beaming into the gym and plans to fire up the grill this afternoon—it might be a couple of weeks early, but I'm calling it spring for today...
Delts: DB presses (4x8,10,8,6 + X Repss—first set Xcen); Incline one-arm laterals (3x7,10,10 + X Reps—first set Xcen); Lateral raises (3x8,10,9 + X Reps—first set Xcen); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x8,10,8,6 + X Reps—first set Xcen) ss DB curls (4x9,10,8,6 + X Reps—first set Xcen); Overhead extensions (3x8,10,10 + X Reps—first set Xcen) ss Incline curls (3x9,10,10 + X Reps—first set Xcen); Bench dips (3x12 + X reps); Concentration curls (3x12 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps); Forearm rockers (1x15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Best workout in ages! It was all based on my mood and motivation this morning, too, so it proves what an imporant role the mind plays. I was inspired by our own e-zines, and from Steve's blog, so I started with some fat-burning and mass-boosting X-centeric sets. Unreal feel! Every muscle group felt like it was on swole patrol, and now I get to spend the day with my family outside—without snow pants! LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, MAR. 7, '14: CHEST, BACK, ARMS, ABS(4X + X-centric)
I'm still keeping the volume fairly low for each target muscle, so that means I can train more muscle groups at each workout. Today it was chest, back and arms, with a bit of abs. I started each 3X sequence with an X-centric set, and ended each bodypart with a high-rep blast--except for arms. They got enough direct and indirect work on almost every exercise today….
Chest: Wide-grip dips (3x8,10,10--first set Xcen); Low-incline undergrip DB presses (3x7,10,10--first set Xcen); DB flyes (1x20)
Back: Wide-grip bent-over rows (3x8,10,10--first set Xcen); Rope rows (3x8,10,10--first set Xcen); Cable upright rows (1x20)
Triceps: DB pullovers (3x10) ss Lying extensions (3x7)
Biceps: Incline curls (3x10) ss Standing DB curls (3x7)
Forearms: Wrist curls (1x15) ss Rockers (1x20)
Abs: Ab Bench crunches (1x8--Xcen) ss Planks (1x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: This took about 45 minutes and got just about every muscle in my upper body. Felt great, and the pump was great. Ending with one high-rep set really helped top off the blood bath. Doing an X-centric set first in a 3X sequence really gets the muscle warm and the blood flowing--that's lifting in one second and lowering in six on every rep. However, it really makes the second two sets painful due to the pooling of fatigue products in the muscle. It's all good--quick hits for sarcoplasmic and myofibrillar expansion. I can feel it happening--and I'm sure I'll feel it tomorrow.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, MAR. 7, '14: LEGS (DP 4X + 4X+)
What a horrible night of sleep. I went to bed later than I wanted, and then got woken up several times through the night for various reasons, and all I could think of each time was how it would ruin my workout for legs. I woke up on time, however, and was still amped up to torture my lower body...
Quads/Hamstrings: Lunges (4x12,10,8,6 + X Reps); Squats (3x12); Stiff-legged deadlifts (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps); Alternate leg curls (3x15)
Calves: Seated calf raises (3x15 + X Reps); One-leg calf raises (4x12 + X Reps); Donkey calf raises (3x40,35,30 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I wanted to feel a deeper burn in my quads this morning, so I did lunges one leg at a time. Yes, lunges are always one leg at a time, but I did a full set on one leg, and then moved to the other. That kept the tension on the working leg the entire time. I accomplished what I was after, as the burn was insane. Followed those up with a 3X set of Squats, and then bounced back and forth between hamstring and quad work. No supersets today, as I wanted to make sure I wasn't rushing myself on anything. Also changed the sequence on calves for some variety, and I really liked starting with the seated calf work. Did a few more sets throughout, too, as my calves are lacking a bit—It's almost time to start wearing shorts again. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--THURSDAY, MAR. 6, '14: BACK, CHEST, ABS (DP 4X + 4X+)
Motivation was extra high this morning, so I trained a bit early. Strength was up a bit, too, at least for the first several exercises. Doing DB bench presses later in the workout as the second part of a superset is almost comical. Can't help but laugh when a weight which is usually easy feels like your max poundage...
Back/Chest: V-grip rows (4x12,10,8,6 + X Reps) ss Incline presses (4x12,10,8,6 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps) ss Incline flyes (3x10 + X Reps); DB pullovers (3x10 + X Reps) ss DB bench presses (3x10 + X reps); Undergrip rows (2x20,15 + X Reps) ss Decline parallel presses (2 x 20,15 + X Reps); DB Shrugs (2x20,15 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 80, 75 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
All around great workout. Everything just felt right, and focus was as high as ever, so every muscle group got a good bashing. Strength was up, but I still made a point of keeping the weight under control and maximzing tension time. The feel was unreal.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, MAR. 5, '14: DELTS, ARMS (DP 4X + 4X+)
Spring is in the air! You know your perspective has changed when 37° is "warm," but there's definitely a feeling in the air of change, and we're always preaching about change to gain, so... LOL! The snow is melting, and days are getting longer, so it's like nature's way of saying, "Get on it!"...
Delts: DB presses (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x12 + X Reps); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (2x20,15 + X reps) ss Spider curls (2x25,20 + X Reps)
Forearms: Wrist curls (2x20,15) ss Reverse wrist curls (2x20,15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Motivation was really high today, and that always means increased focus, so everything blew up as a result. I was even able to train with the window open for the whole workout, so the fresh air just added to it. This weekend is looking to start warming up a little bit more, so there's a good chance my poor Vitamin-D-deficient self might even come in contact with direct sunlight. Not sure I'll even know how to handle that. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, MAR. 4, '14: LEGS, DELTS (4X)
Last remnants of this cold are still hanging around--coughing fits every so often. So the perfect workout with a cough is--breathing squats. Lol. Well, I didn't do 20-rep sets, but I did 5 reps of Front squats supersetted with 8 reps of Back squats. Luckily I didn't start hacking at the bottom of one of my last reps. I also tacked on some delts today, as I'm thinking that my next workout will be chest, back and arms...
Quads: Front squats (3x5) ss Back squats (3x8); Sissy squats (2x7,6--both sets Xcen)
Hamstrings: Semi-stiff-legged deadlfts (3x8); DB semi-stiff-legged deadlifts (1x7 Xcen)
Calves: One-leg donkey calf raises (3x12); One-leg calf raises (1x8 Xcen)
Delts: Arnold presses (DP4X--3x15,9,6 + StatX); One-arm cable laterals (3x8) ss One-arm cable upright rows (3x5)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Excellent workout, despite gasping for air on squats and deadlifts. Doing a mini-delt routine after was a good strategy. They pumped nicely and may get a growth boost from the anabolic priming of leg work before. They sure feel primed. I went for a run yesterday, which didn't seem to affect leg training today, although all sets seemed to hurt more. Maybe that's just the price of getting older. Great workout--always love to leave the gym with pumped round delts.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, MAR. 4, '14: LEGS (DP 4X + 4X+)
I woke up with an aching to get my legs shaking, so there was some extra motivation and focus this morning. It probably came from the knowing in the back of my mind that spring is just around the corner, so the get-in-shape-now impulse is coming on strong. No letdown as I walked out of the gym struggling to get up the stairs for my post-workout drink...
Quads/Hamstrings: Step-back lunges (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps) ss Stiff-legged deadlifts (3x12,10,8); Stiff-legged deadlifts (1x8 DXO); Squats (2x30,25); Alternate leg curls (2x25,20)
Calves: One-leg calf raises (4x12,11,10,8 + X Reps); Seated calf raises (2x25,20 + X Reps); Donkey calf raises (2x40,35 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Adding X Reps to the end of Step-back lunges was shockingly efficient. Searing burn right down to the bone! I followed the Sissy squat/Stiff-legged deadlift super sets with a single set of Stiff-leggeds again, but with Double-X Overload (DXO). Yeah, that worked fine. I could almost smell my hamstrings burning. LOL! Really wanting my calves to come up a bit, so I switched the order around, and that was a good call—they felt hammered and full afterwards.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, MAR. 3, '14: CHEST, BACK, ABS (DP 4X + 4X+)
It was a whole new definition of cold in the gym this morning, but I guess late winter storms can have that effect. Windchill was about -20° overnight, so it was probably near 40° in the gym if not cooler. It actually felt great after the first 10 minutes, but I wasn't exactly taking off the fleece sweatshirt either...
Chest/Back: DB bench presses (4x12,10,8,6+ X Reps) ss V-grip rows (4x12,10,8,6 + X Reps); DB flyes (3x10 + X Reps) ss DB pullovers (3x10 + X Reps); Incline presses (3x10 + X reps) ss Bent-arm bent-over laterals (3x10 + X Reps); Decline parallel presses (2 x 20,15) ss Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Abs: Full-range crunches (4x12 + X Fade); Planks (2 x 75, 70 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Great workout with only a couple of changes from last Monday. I went with 4X super sets for the openers rather than 3X, as I just had some Monday motivation going on—and I wanted to increase my body temperature to fight off the frost bite. LOL! I had to skip the leg raises for abs because my low back has a little something going on from the weekend. Not entirely sure what triggered it, but not willing to push my luck with regard to back health, so I increased the number of sets and reps on the Full-range crunches instead.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, FEB. 28, '14: LEGS (DP 4X + 4X+)
I decided to go old school this morning and train legs with quads and hams on their own rather than supersets. Yes, that's another way of saying I just wanted some rest between sets today. LOL...
Quads: Squats (4x15,12,10,8); Sissy squats (3x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x15,12,10,8); Alternate leg curls (3x15 + X Reps)
Calves: Donkey calf raises (2x40,35); One-leg calf raises (4x12,10,8,8 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Don't get me wrong, I'm still loving the supersets, but I just wasn't in the mood today, so it was all straight sets, and it was exactly what I needed. Rest time between sets was still low, at just 35-45 seconds, but sometimes you just need to follow your gut. It felt great to just follow my instincts a bit, and it helped to keep my motivation and drive high, so it ended up feeling equally as productive.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, FEB. 27, '14: BACK, CHEST, ABS (DP 4X + 4X+)
I pulled the old switcharoo this morning. Not only did I train upper chest before lower, but I also made back training the priority over chest. It was a great change to gain, and it seemed to make my shoulder joints a little extra happy, too...
Back/Chest: V-grip rows (3x12,10,8 + X Reps) ss Incline presses (3x12,10,8 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps) ss Incline flyes (3x10 + X Reps); DB pullovers (3x10 + X Reps) ss DB bench presses (3x10 + X reps); Undergrip rows (2x20,15) ss Decline parallel presses (2 x 20,15); DB Shrugs (2x20,15 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 75, 70 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Variety is a good thing, so today's workout was a great one. Giving priority to back work made for greater back feel, obviously, but it had the odd effect of also making chest work feel better. It even felt like I had a bit more blood flow due to the pump. Strength on the DB bench presses was down a bit, but that's not really a bad thing, as it meant the fatigue was high. Great workout!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, FEB. 26, '14: CHEST, BACK, ARMS (4X)
I think over the winter I've been back to square one about four times--one for each side of the square. Holidays, week-long vacation and two illnesses, this last one with a hacking cough. I like to look on the positive, so…my glycogen stores are full, I don't look much smaller in the mirror (the pump was awesome today) plus, since I've been coughing for three days, there's no need to work abs--my midsection is contracting every few minutes to the max. Lol. Great workout today despite the phlegm spewing. I did two exercises for each bodypart and trained my entire upper body without pushing it to the brink….
Chest: Wide-grip dips (3x10 + StatX); Low-incline undergrip DB presses (3x10)
Back: Wide-grip bent-over rows (3x12 + X Reps); Rope rows (3x10)
Delts: One-arm cable laterals (3x10) ss One-arm cable upright rows (3x5)
Triceps: DB pullovers (3x10) ss Lying extensions (3x6)
Biceps: Incline curls (3x10) ss Standing DB curls (3x6)
Forearms: Wrist curls (1x12)
Note: My current program is based onPhase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I was very surprised that low-incline undergrip DB presses blasted my middle and upper pecs so well. It's one I got from Mr. America Doug Brignole. Nice one--a keeper. The Rope rows for lats are similar to a Vince Gironda exercise--head down with arms extended, then you arch as you pull the cable handles to your midsection, staying forward. Another great exercise. My lats were screaming. This was one of the best workouts I've had in a while--duh, because I haven't worked out since last Thursday. I hope to be back at it now with spring getting close. No time to lose--only a bit of blubber.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, FEB. 26, '14: DELTS, ARMS (DP 4X + 4X+)
I was ready for the cold air in the gym this morning, so no big shocker there. I wasn't expecting to see snow out the window, however. Not much, but enough to remind you that it's not quite time to start planning any trips to the lake...
Delts: DB presses (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (2x20,15)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (3x15 + X reps) ss Spider curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15) ss Reverse wrist curls (2x20,15); Hammer curls (1x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I changed things up slightly today. Delts have been feeling great, but I wanted some variation, so I started with presses and moved the DB uprights to the end, as the high-rep finisher. I really liked that, and the uprights felt incredible. Arms are getting a lot of indiret work through the week, so I dropped the final high-rep superset finisher, but I increased the reps on the last contracted-position superset to get the best of both worlds. Oddly enough, arms haven't felt that pumped in a while!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, FEB. 25, '14: LEGS (DP 4X + 4X+)
The cold air this morning was like a slap in the face when I made my way into the basement of pain to train legs. Good pain, of course, as it's the kind that reminds you that you're still alive—with your lungs at full capacity and your heart pounding through your chest. LOL...
Quads/Hamstrings: Step-back lunges (4x12,10,8,6); Sissy squats (3x10 + X Reps) ss Stiff-legged deadlifts (3x12,10,8 + X Reps); Squats (2x20,15); Alternate leg curls (2x25,20)
Calves: Donkey calf raises (2x40,35); One-leg calf raises (4x12,10,8,8 + X Reps); Seated calf raises (1x30 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I knew it was going to be cold this morning, but I think I got spoiled by a few nice days in a row, as it was a bit of a shocker. Felt great once I got going, however, and I even had to crack the window open while training legs just to get more oxygen. Nothing like some nice and dense 22° air filling your lungs. Everything felt great, and the pump was fantastic. The only real change today was on Seated calf raises, where I did a single high-rep set as the finisher, but was able to squeeze out a ton of X Fade style X Reps. That's where you hammer out as many partials as you can in the contracted position, and slowly fade out with X Reps in the mid-range and then stretch positions. The gym didn't feel cold at all when I was done for some reason. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, FEB. 24, '14: CHEST, BACK, ABS (DP 4X + 4X+)
I've definitely had a preference for training upper chest first, as that seems to work better for me with regards to pec development. The downside, however, is that it seems to add to my mid-back pain for some reason, and that's not as much of an issue when I start with the lower chest area, so today was back to the bench first, and I'll rotate again on Thursday...
Chest/Back: DB bench presses (3x12,10,8 + X Reps) ss V-grip rows (3x12,10,8 + X Reps); DB flyes (3x10 + X Reps) ss DB pullovers (3x10 + X Reps); Incline presses (3x10 + X reps) ss Bent-arm bent-over laterals (3x10 + X Reps); Decline parallel presses (2 x 20,15) ss Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 75, 75 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Starting with DB bench presses feels great, so it would be easy for me to do this for every chest workout, but I notice my upper-chest starts to lack fullness when I do that, so rotating the sequence on each chest day should be the best solution. Hopefully the changes above might help alleviate the mid-back issues.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--SATURDAY, FEB. 22, '14: DELTS, ARMS (DP 4X + 4X+)
Saturday workouts are great, but this one was a bit different. Nothing changed with the split, but I had a rare Saturday morning meeting to get to, so time was of the essence. No desire to skip anything, and I'm already doing supersets, so that meant skipping a pre-workout meal and going straight into training...
Delts: DB upright rows (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x12 + X Reps); Lateral raises (3x12 + X Reps); DB presses (2x20,15)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Decline parallel presses (3x10 + X reps) ss Spider curls (3x10 + X Reps); Bench dips (2x20,15) ss Close-grip barbell curls (2x20,15)
Forearms: Wrist curls (2x20,15) ss Reverse wrist curls (2x20,15); Hammer curls (1x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
It was a better training session than I expected, and more of a pump than I anticipated based on having no food in my system. That said, my stomach was louder than the music I was listening to, so it was a mad rush to get food in my belly aftewards. Luckily this was an annual planning meeting, so I'll also plan better next year when it comes around again. LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, FEB. 21, '14: LEGS (DP 4X + 4X+)
"This will be quick, and it won't hurt a bit." That's not something I can say about this morning's workout. The quick part is true, but I can't classify it as pain-free. It was great, though, and incredibly efficient. One of the quickest—and most devastating—leg days in a while...
Quads/Hamstrings: Squats (4x20,18,15,15 + X Reps) ss Stiff-legged deadlifts (4x15,12,12,10 + X Reps); Sissy squats (3x10 + X Reps); Alternate leg curls (2x20,15 + X Reps)
Calves: Donkey calf raises (2x40,35); One-leg calf raises (4x15,12,10,8 + X Reps); Seated calf raises (2x20,15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I thought I'd be bold today, so I started with high-rep supersets of Squats and Stiff-legged deadlifts. I'm obviously insane. LOL! The first round was great, but low-back fatigue was apparently going to keep the hamstring reps a bit lower than planned. It was actually an incredibly good series of supersets, but my lungs—Oh, my lungs! The burn in my quads, glutes, hamstrings and lower back was wild, and my legs were like rubber at the end of it all. Efficiency at its best!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--THURSDAY, FEB. 20, '14: LEGS, DELTS, ARMS (4X)
At the office, and it was a leg day. I knew I wouldn't be able to hit the gym tomorrow, so I had to add delts and arms. Once I caught my breath after legs, it wasn't too bad. I did an abbreviated delts/arms blast, complete with supersets, and it was so good my biceps cramped on my last exercise and I had to cut the last sets short. That occurred because I ended both shoulders and arms with a mini-TORQ hit--major pump, ache and cramp...
Quads: Front squats (3x5) ss Back squats (3x7); Sissy squats (2x7,6--both sets Xcen)
Hamstrings: Semi-stiff-legged deadlfts (3x8)
Calves: One-leg calf raises (3x12); One-leg donkey calf raises (2x15,10)
Delts: One-arm cable laterals (3x8) ss One-arm cable upright rows (3x5); Arnold presses (2x20,12 + StatX)
Triceps: DB pullovers (3x10) ss Lying DB extensions (3x6); Kickbacks (2x20,12)
Biceps: Incline curls (3x10) ss Standing DB curls (3x6); Concentration curls (2x15,9)
Forearms: Wrist curls (1x15) ss Rockers (1x15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: That took exactly an hour. Legs were a bit more taxing today probably because I went for a run yesterday. Had minor lower-body soreness, but glycogen may have been low. I was dreading having to do delts and arms after legs at the beginning of the workout, but once I got there and began my first set of One-arm cable laterals, I got a second wind. Felt great. And it's always good to walk out of the gym with pumped arms.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, FEB. 20, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Holy wild weather! Over a foot of snow on the ground just a few days ago with all of it melting over the past couple of days due to temps around 60°, house-shaking thunderstorm last night, and now pouring rain with temperatures dropping back to the 20s early next week. Welcome to the Midwest, I guess. LOL...
Chest/Back: Incline presses (4x12,10,8,6 + X Reps) ss V-grip rows (4x12,10,8,6 + X Reps); Incline flyes (3x10 + X Reps) ss Bent-arm bent-over laterals (3x10 + X Reps); DB bench presses (3x10 + X reps) ss DB pullovers (3x10 + X Reps); Decline parallel presses (2 x 20,15) ss Undergrip rows (2x20,15); DB Shrugs (2x20,15 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 75, 75 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Loving the supersets! Aside from the incredible feel, they help knock a considerable amount of time off the workout, too, but without any reduction in workload. More work in less time means density for immensity, and the benefits are plentiful. It helps that I've got the goal of getting lean creeping back into my mind, and the combo of DP 4X, 3X and supersets makes for surefire acceleration of bodyfat inceneration.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, FEB. 19, '14: DELTS, ARMS (DP 4X + 4X+)
Now that was a Humpday workout that I can get behind. DP 4X gave the feeling of good power and the combination of 3X and supersets gave arms a tremendous pump. Plus, there was the added benefit of increased heart rate combined with less time in the gym Perfection...
Delts: DB upright rows (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x12 + X Reps); Lateral raises (3x12 + X Reps); DB presses (2x20,15)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Decline parallel presses (3x10 + X reps) ss Spider curls (3x10 + X Reps); Bench dips (2x20,15) ss Close-grip barbell curls (2x20,15)
Forearms: Wrist curls (2x20,15) ss Reverse wrist curls (2x20,15); Hammer curls (1x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Loving the supersets for opposing muscle groups, but that obviously wouldn't work for shoulders, so the delt work stayed the same, but I bumped the rep count up on the Inclines and regular Laterals since the range is so short, and I want to make sure I'm getting long enough tension times. Supersets for tris and bis were phenomenal, though. The pump was unreal, and it gave me a huge surge of motivation. Forearms were on swole patrol, too, so the superset scenario will stick for a while.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, FEB. 18, '14: LEGS (DP 4X + 4X+)
I was looking forward to using some supersets today, but I also knew that I'm limited in exercise choices, so it wouldn't be every set. Plus, as much as I want the HIIT cardio benefits, my lungs were a bit frightened anyway. LOL...
Quads/Hamstrings: Step-back lunges (4x12,10,8,6); Sissy squats (3x10 + X Reps) ss Stiff-legged deadlifts (3x12,10); Stiff-legged deadlifts (1x10 + X Reps); Squats (2x20,15); Alternate leg curls (2x30,25)
Calves: Donkey calf raises (2x40,35); One-leg calf raises (4x12,10,8,8 + X Reps); Seated calf raises (2x20,15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I started with the usual lunges and no supersets, since that moves essentially involves a lot of hamstrings and glutes anyway—it's like a 3-for-1. Sissies and Stiff-legged deadlifts worked well together, but I wanted a bit more direct hamstring work, so I added an extra set to the end, with just 30 seconds of rest after the previous set as usual. The idea of doing supersets with high-rep Squats and Alternate leg curls crossed my mind, but single-limb movements tend to throw off the efficiency of doing that, so I did both separately. No supersets with calves, but I did change the order up a bit—starting with high-rep Donkey calf raises. Made for a great new feel.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, FEB. 17, '14: CHEST, BACK, SOLEUS, ABS (4X + TORQ)
I was at the commercial gym today, but not training with my daughter this time. I thought it was a good week get back on track with my normal workouts--well, almost. I still feel I need a bit less volume to mediate soreness. But to make things interesting, I went for some TORQ sequences today. Muffling the screams in a crowded gym is tough, but I managed to keep it to a Michael Jackson "hee-hee" and a whimper or two….
Chest: Elbows-wide machine dips (4x12,10,8,6 + X Reps); Hammer machine incline presses (3x30,20,15); Machine flyes (2x12,9 + StatX)
Back: Machine rows (4x12,10,8,6 + X Reps); Hammer machine high rows (3x35,20,15); DB pullovers (2x12,10); Cable upright rows (3x12,9,7)
Soleus: Seated calf raises (3x15,12,9 + X Reps)
Abs: Machine crunches (3x12,9,7 + StatX)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: So it was Downward-Progression 4X on the first exercise for chest and back. I added weight to each set so the reps dropped--45 seconds between sets. Felt good, but I knew I would TORQ it up on the second exercise to blast some sarcoplasmic size. For most I got 30, 20, 15 with 45 seconds between sets, all with the same weight. On some the first set was too heavy and I only got 25, so I reduced the weight for the second two sets. On Hammer machine high rows, the weight was too light--I got 35 and increased the weight for the second two sets. TORQ is definitely pain-threshold training--tension-overload repetition quantity. It will definitely make you its bitch.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, FEB. 17, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Celebrating Presidents' Day with supersets! Okay, I actually forgot it was even a holiday until after I finished training, but I did something similar over the weekend for delts and arms, so I decided to keep the density training in effect this morning. Efficient and practically on the verge of being HIIT cardio...
Chest/Back: Incline presses (4x12,10,8,6 + X Reps) ss V-grip rows (4x12,10,8,6); Incline flyes (3x10 + X Reps) ss Bent-arm bent-over laterals (3x10 + X Reps); DB bench presses (3x10 + X reps) ss DB pullovers (3x10 + X Reps); Decline parallel presses (2 x 20,15) ss Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x10); Full-range crunches (3x10 + X Fade); Planks (2 x 75, 65 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I might just need to throw these superset days in more often. That was pretty incredible. Lungs were working at full capacity, and the short rest combined with the longer combined-set times made for a very HIIT cardio-esque workout, but accompanied by a significant pump. The initial pump was actually a bit less than usual, no doubt because of needing to share the blood volume between large bodyparts, but it continued to progress nicely through the training session. I really liked it, and I was able to get the same amount of work done in less time. I'm a big fan of efficiency in the gym, and I've never complained about bonus fat burning, so this could become a trend for me as the warmer weather gets closer.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, FEB. 14, '14: LEGS (DP 4X + 4X+)
I woke up to my heart beating fast with the excitement of Valentine's Day. Oh, wait—maybe that was the excitement of leg day? Either way, I made up for oversleeping yesterday by getting up a bit early today and blasting out a fantastic Friday leg workout...
Quads: Step-back lunges (4x15,12,10,8); Sissy squats (3x10 + X Reps); Squats (2x20,15)
Hamstrings: Stiff-legged deadlifts (4x15,12,10,8 + X Reps); Alternate leg curls (2x30,25)
Calves: One-leg calf raises (4x12,10,8,6 + X Reps); Seated calf raises (2x20,15); Donkey calf raises (2x40,35)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I love the direct and deep muscle burn from lunges, but I didn't really feel like walking laps around my gym this morning, so I stayed near the weight stack and did Step-back lunges instead. Wow! They feel a bit more complete, as I tend to use more of a full-range, so quads and glutes were both really feeling it. It felt like they also primed up my hamstrings a bit more, so the direct work for hams felt much more productive. Great workout!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--THURSDAY, FEB. 13, '14: DEADLIFTS, CHEST, BACK, ABS (4X)
Hit the Iron Man Gym today, and I remembered that the last time I worked legs was Monday with only 3 sets of Front squats. So I kicked things off today with Trap Bar Deadlifts. Haven't done those in months--and I could tell. The burn from waist to toes was intense, not to mention the gasping for air. Still, a great way to get some anabolic priming before chest and back. Here's the attack….
Deadlifts: Trap Bar (3x10)
Chest: Low-incline DB presses (3x10 + StatX); Wide-grip dips (3x10 + StatX); Flat flyes (2x10) ss Flat-bench DB presses (2x7)
Back: Bent-over rows (3x12 + X Reps); Bent-arm bent-over laterals (3x10 + StatX); Undergrip machine rows (3x10 + X Reps); DB pullovers (3x10); Lateral-shrugs (3x12)
Abs: Incline kneeups (3x10 + StatX)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Another fairly simple workout with standard 3X sequences. I did do some pre-exhaustion to end chest--used the same DBs for flyes then right into DB bench presses. Wow. I was surprised at how painful everything was today--which is why I opted for a static contraction (StatX) on the last set of many exercises instead of X-Rep partials. I may have to go back to taking Red Dragon (beta-alanine) again to buffer some of the lactic acid and fatigue products. I let out some screams that would make Michael Jackson proud. Luckily I was training alone--and also because the fart on my last set of incline kneeups would've cleared my commercial gym in seconds.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, FEB. 13, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Not sure why, but I slept right through my alarm clock this morning, so I was up an hour later than I had planned. A lighter version of my preworkout meal was necessary to get back on schedule, and that seemed to work well, as I didn't feel the need to hurl even once. LOL...
Chest: Incline presses (3x12,10,8 + X Reps); Incline flyes (3x10 + X Reps); DB bench presses (3x10,8,6 + X reps); Decline parallel presses (2 x 20,15)
Back: V-grip rows (3x12,10,8); Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x10 + X Reps); Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x10); Full-range crunches (3x10 + X Fade); Planks (2x70,65 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
It's rare that it happens, but once in a while I can get a bit of a late start. I'm notorious for waking early, though, so even "sleeping in" for me means I'm still up before sunrise. Plenty of time for a preworkout meal, caffeine boost, and even a bit of work. Training went great, although with my son's birthday and Valentine's Day, this week is flying by. Plus, all this glorious snow is likely to melt over the weekend when we might get into the upper-50s. It's below freezing today still, so this might be a call for some pre-dinner family sledding tonight. Ha!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, FEB. 12, '14: DELTS, ARMS (DP 4X + 4X+)
The coffee was black, so I was on the attack—unlike yesterday. Still alive today, though, so all is well. Great birthday celebration for our boy yesterday, so there was plenty of happy reminders around the house this morning, and that sparked a great workout as I remembered how happy he was for the entire day...
Delts: DB upright rows (4x12,10,10,8 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB presses (2x20,15)
Triceps: Lying DB extensions (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps); Decline parallel presses (3x10 + X reps); Bench dips (2x20,15)
Biceps: DB curls (4x12,10,8,6 + X Reps); Incline curls (3x10 + X Reps); Concentration curls (3x10 + X Reps); Close-grip barbell curls (2x20,15)
Forearms: Wrist curls (2x20,15); Reverse wrist curls (2x20,15); Reverse curls (2x20,15)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
It was a great workout, but I'm never surprised with that when it's delts and arms. Pump was off the charts, though I'm sure the birthday ice cream floating in my blood stream from last night may have had something to do with that. The only real change was one that nearly started a fire... in my forearms! I ended with high-rep Reverse curls, which I haven't done in over a hear—maybe two. Whoa! I can barely keep my hands steady on my keyboard now. Excellent!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, FEB. 11, '14: DELTS, ARMS (4X)
It's deja vu all over again, as I'm in the IM gym the very next day after a full-body workout with my daughter. I didn't want to do too much for shoulders and arms because I trained them yesterday--albeit more indirectly. So I went back to the very same abbreviated delts/arms workout I did a few weeks ago after legs--but I added a second tri-set round to the back end...
Delts: Standing Arnold presses (3x12); One-arm cable laterals (3x8) ss One-arm cable upright rows (3x6 + X Reps); Facedown incline laterals (2x12-15)
Triceps: DB pullovers (3x12) ss Lying DB extensions (3x7)
Biceps: Incline curls (3x10) ss Standing DB curls (3x6)
Tri-set Finishers: Alternate hammer curls (1x10) ss Kickbacks (1x12) ss Wrist curls (1x12); Incline hammer curls (1x10) ss Bench dips (1x12) ss Rockers (1x20)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: That was a great, quick workout that produced maximum pump thanks the the supersets and tri-sets. Nice combos to grow. After my first tri-set finisher, I decided I wanted another--but with slightly different exercises. Good move, they all had a different groove to pump up my arms huge. Motivated!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, FEB. 11, '14: LEGS (DP 4X + 4X+)
This was one of those rare mornings where I wish I could've hit the button for a quick 1-hour rewind. It's my son's birthday today, so I was in great mood, and thought I'd treat myself to some half and half in my preworkout coffee. Oh, how I wish I could rewind time. Turns out it may have been a bit "funky," as I went through the whole workout working hard at NOT throwing up...
Quads: Squats (4x20,18,15,12); Sissy squats (3x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x12,10,9
Calves: One-leg calf raises (3x15,12,10 + X Reps); Donkey calf raises (2x35,30)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
All things considered, it was a decent workout, but you better believe I'll either skip the half and half in the future, or at the very least I'll smell it first. Every single set was a battle between stomach and will power. Will power won in the end, but it did require some unfortunate reductions in workload. That which doesn't kill us... LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, FEB. 10, '14: LEGS, CHEST, BACK, DELTS, ABS (DP 4X)
The last time I trained with my daughter was exactly one week ago, and I had another chance today--she got out of school early. She will be going to college in a few months, so I won't have this opportunity after that. So of course I'm going to take it whenever possible. I decided to teach her the Downward-Progression 4X method, but with only 3 sets. It will be a good alternative for her to use every so often in addition to standard 4X when she goes away to school--one more physique-altering tool….
Hamstrings: Leg curls (3x12,9,7 + X Reps)
Quads: Front squats (3x12,9,8)
Glutes/Hams: Flat-back hypers (3x12,10,7 + X Reps)
Calves: Leg press calf raises (3x15,12,10 + X Reps)
Chest: Hammer bench presses (3x12,10,8 + X Reps); Machine flyes (3x12,10,9 + X Fade)
Back: Parallel-grip, shoulder-width cable rows (3x12,9,6 + X Reps); Pulldowns (3x12,10,8 + X Reps)
Delts: Cable rope upright rows (3x12,10,8 + X Reps)
Abs: Crunches (3x12) ss Planks (3x40 sec.)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great workout--but some of the weights were a bit light, even when I added poundage. Still, the change was excellent. As my daughter found out, standard 3X burns more; DP 4X is a bit harder on the nervous system due to slightly heavier weights on the last set. Different fibers may come into play as well. Both ways are excellent size/strength methods--just a bit different. It's good to use both--change to gain.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, FEB. 10, '14: CHEST, BACK, ABS (DP 4X + 4X+)
I had to reduce the volume ever so slightly today because I was running a little short on time. We had a big birthday bash for our son last night, so things were a little out of sorts this morning, but it didn't feel like anything was lacking, so there's no guilt. Well, except for maybe 1-2 more cookies than I really "needed" yesterday. LOL...
Chest: Incline presses (3x12,10,8 + X Reps); Incline flyes (3x10 + X Reps); DB decline presses (3x10,8,6+ X reps)
Back: V-grip rows (3x12,10,8); Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x10 + X Reps); Undergrip rows (2x20,15); DB Shrugs (2x20,15 + X Reps)
Abs: Leg raises (3x10); Full-range crunches (3x10 + X Fade); Planks (2x65,60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Several unexpected events this morning had me push the workout a bit later than usual, so I had to make up some time. My 4X sets were dropped to 3X, and I combined DB bench presses and Decline parallel presses, and that got everything in and done with no feeling of missing out on anything. In fact, it was a pretty spectacular workout.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--SATURDAY, FEB. 8, '14: DELTS, ARMS (DP 4X + 4X+)
There's something really great about training on a Saturday morning. No rush and no stress, so the mind is completely clear and focused. Plus, there's usually a family breakfast to look forward to, which makes it even better...
Delts: DB upright rows (4x12,12,10,8 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); Alternate DB presses (2x20,15)
Triceps: Lying DB extensions (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps); Decline parallel presses (3x10 + X reps); Bench dips (2x20,15)
Biceps: DB curls (4x12,10,8,6 + X Reps); Incline curls (3x10 + X Reps); Concentration curls (3x10 + X Reps); Close-grip barbell curls (2x20,15)
Forearms: Wrist curls (2x20,15); Reverse wrist curls (2x20,15); Alternate Hammer curls (1x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Saturdays are about the easiest day to find an excuse not to train, yet the workouts can usually be your best of the week. It's really just a matter of sticking to your same time schedule, and it all just falls into place after that. Shoulders felt great, and I kept the rep count on DB uprights a bit higher than usual, just to get a bit more tension time. I've been using the KettleBlock for Incline laterals, but I went with standard DBs today, and it was a nice change. Seeing as the DB curls for biceps tend to mimic a wide-grip at the moment, I decided to go with Close-grip barbell curls as the finisher today. Holy biceps fire! I switched things up for forearms a bit, and did all high-rep work, but started with both versions of wrist curls and ended with the alternate Hammers. All pumped and ready for protein and pancakes. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, FEB. 7, '14: LEGS (DP 4X + 4X+)
Legs took a brutal beating today, despite not really changing much. I simply added a bit more weight and had a whole lot of Friday focus, so it felt like a took a blowtorch to every muscle below my waist. I mean that in the best way possible, of course...
Quads: Walking lunges (4x12,10,8, 6); Sissy squats (3x10 + X Reps); Squats (2x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x12,10,9,8 + X Reps), Alternate leg curls (2x25,20)
Calves: One-leg calf raises (4x12,10,9,8
+ X Reps); Seated calf raises (2x30,25 + X Reps); Donkey calf raises (2x25,20 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Lunges killed my quads today, and I think it was just the slightly increased weight combined with relatively slow reps. Felt SO good, though. Did the same on squats as the finisher, but really concentrated on squeezing at the top for a big contraction. Oh, Mama! LOL! Hamstring work felt incredibly focused, too, and calves had a fierce Friday fire going on. Hiking up and down the stairs to my office today is going to be rough.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--THURSDAY, FEB. 6, '14: LEGS, DELTS, ARMS (4X)
At the office, so I trained solo in the IM warehouse gym. So why did I add delts and arms to my leg workout--other than wanting to enjoy my protein drink dancing in my throat? It's because I may train with my daughter tomorrow. With this workout done, now I can spot her on legs--I don't have to do them--then I can train chest, back and abs with her. She trains shoulders and arms on Wednesday. We'll see if I make the gym tomorrow. I may be a one big ball of soreness from this workout...
Quads: Front squats (3x7) last set supersetted with Back squats (1x7); DB walking lunges (1x10) ss Sissy squats (1x9)
Hamstrings: Semi-stiff-legged deadlfts (3x8)
Calves: One-leg donkey calf raises (4x12)
Delts: Arnold presses (3x10); One-arm cable laterals (3x8) ss One-arm cable upright rows (3x5)
Triceps: DB pullovers (3x10) ss Lying DB extensions (3x7)
Biceps: Incline curls (3x10) ss Standing DB curls (3x6)
Finisher: Alternate hammer curls (1x10) ss Kickbacks (1x15) ss Wrist curls (1x12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: All of that took less than an hour--even with the pauses to try to keep my protein drink from spewing out my nose. The DB walking lunges supersetted with Sissy squats, one round, was a great way to top off my quad pump. And the supersets for tri's and bi's got a lot of direct work and tension time in minutes. So what's up with the finisher? I felt like I needed some extra biceps/brachialis work and triceps and forearm contracted-position hits. That got it done nicely. Bonus: Studies show that training legs before arms can have an anabolic-priming effect--more arm growth from extra hormone release. So my guns should measure 20 by tomorrow. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, FEB. 6, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Late to bed last night meant for a struggle to wake up this morning, but coffee is the great equalizer, so I was ready to rock by the time I headed down to the gym. Today's training was just as good as yesterday's, so there's something in the air. I'd say it's because spring is on the horizon, but there's really no hint of that being true around here. LOL...
Chest: Incline presses (4x12,10,8,6 + X Reps); Incline flyes (3x10 + X Reps); DB bench presses (3x10,8,6+ X reps); Decline parallel presses (2 x 20,15)
Back: V-grip rows (4x12,10,8,6); Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x10 + X Reps); Undergrip rows (2x20,15); DB Shrugs (2x20,15 + X Reps)
Abs: Leg raises (3x10); Full-range crunches (3x10 + X Fade); Planks (2x60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
This sequence of starting with upper pecs for chest and doing midback before lats feels so much more productive that I'm probably going to use it on Mondays as well as Thursdays. As much as I like variety, this version just seems to work so much better for me at this time. Chest and back both felt great, and post-workout pump is still carrying on a couple hours later.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, FEB. 5, '14: DELTS, ARMS (DP 4X + 4X+)
Well, the view out of the gym window was a nice one this morning. Lots of fresh snow without a hint of all the playtime I had with my family last night, as it continued to come down a bit overnight. Sunny this morning, though, with at least a foot of powder everywhere. Family fun; at least until I go shovel the driveway for the third time in 12 hours...
Delts: DB upright rows (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB presses (2x20,15)
Triceps: Lying DB extensions (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps); Decline parallel presses (3x10 + X reps); Bench dips (2x20,15)
Biceps: DB curls (4x12,10,8,6 + X Reps); Incline curls (3x10 + X Reps); Concentration curls (3x10 + X Reps); Wide-grip barbell curls (2x20,15)
Forearms: Hammer curls (3x10)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Fantastic workout, and not just because of the weather. Just one of those days where you feel completely tuned in to every muscle and exercise. The drive was alive! Just a few minor changes from Saturday's workout, which I just noticed that I never posted. While listed as "bench dips" for triceps, I've actually been doing chair dips up till now. The problem with those is twofold; they move around on the carpeted gym floor, and if I lean one against a wall, it starts damaging the paint. Solution? Stair dips! LOL! Same move with more stability. I also went with Wide-grip barbell curls to finish off biceps just to keep them a bit different than the DB curls up front. Great change, and a truly great training session all around.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, FEB. 4, '14: LEGS (DP 4X + 4X+)
I liked the ridiculously painful high-rep squats from last Wednesday's workout so much that I decided to do them again. I also had a meeting I was trying to make, so the workout would be a bit quicker. However, from the first set I could see that wasn't going to happen due to the amount of snowfall coming down...
Quads: Squats (4x20,18,15,12); Sissy squats (3x10 + X Reps); Walking lunges (1x8)
Hamstrings: Stiff-legged deadlifts (4x12,10,9,8 + X Reps), Alternate leg curls (2x20)
Calves: One-leg calf raises (4x15,12,10,8 + X Reps); Donkey calf raises (2x35,30); Seated calf raises (2x20,18 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Those high-rep squats are both horrible and fantastic in equal amounts. I had the window open between sets just to suck in as much cold, dense air as possible, and got pretty close to blowing chunks at one point. LOL! The burn is just SO deep. I tried to throw in some Walking lunges at the end, but I only made it through one low-rep set, as I simply couldn't get back up. Success! Hamstrings were actually a bit sore from Friday, so I started off cautiously, but they warmed right up. Changed some of the rep counts up on calf work a bit, and I'll be making a point of not walking on our ice-covered driveway or sidewalk today because of it.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, FEB. 3, '14: CHEST, BACK, ABS (4X)
Solo training at my commercial gym--every exercise 3X. Did more volume than I have been with the full-body routines I used training with my daughter. Felt good to do a bit more--and I'm sure I will be sore….
Chest: Machine dips (3x10 + X Reps); Machine flyes (3x10 + X Reps); Machine incline presses (3x12 + X Reps)
Back: Machine rows (3x10 + X Reps); Pulldowns (3x10 + X Reps); DB pullovers (3x10); Cable upright rows (3x12 + X Reps)
Soleus: Seated calf raises (3x15 + X Reps)
Abs: Machine crunches (3x10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Pretty simple workout--went fast. And I tried to add end-of-set X-Rep partials to the last set of just about every exercise. I also was very focused on feeling the target muscle working. The new machines at my gym helped make that happen. I hadn't tried a few of them--like the row and incline press. Very smooth, but like any "stack" machine there is drag on the negative. I just slowed it down and tried to feel the lowering through the entire negative stroke. Poundages were not impressive, but the pump and growth ache were. Great workout.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, FEB. 3, '14: CHEST, BACK, ABS (DP 4X + 4X+)
One of the greatest benefits of my PowerBlock-based home gym is the lack of a crowd. National Chest Day means nothing when you don't have to wait in line for any equipment, and getting an undisturbed chest and back workout is a great way to start the day, let alone the week...
Chest: DB bench presses (4x12,10,8,6 + X reps); Incline presses (3x10,8,6 + X Reps); Incline flyes (3x10 + X Reps); Decline parallel presses (2 x 20,15)
Back: V-grip rows (4x12,10,8,6 + X Reps); Undergrip rows (3x10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (2 x 20,15); DB Shrugs (1x20)
Abs: Leg raises (3x10); Full-range crunches (3x12 + X Fade); Planks (2x60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I'm still rotating the sequence for chest, so today was DB bench presses up front, and I'll start with Inclines on Thursday. Back work seems to feel best when I start with midback-specific exercises, though, so I started with the V-grip rows, moved into lat work, and then went back to the high-rep midback work at the end. Very nice combo that had my whole back feeling pumped. That's usually tough to do, so I'll stick with it.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, JAN. 31, '14: LEGS, CHEST, BACK, DELTS, ABS (4X)
I had another chance to train with my daughter, so I took it. Probably good to hit another full-body workout to end the week. That makes one on Monday and one on Friday. Wednesday I hit delts and arms. Doing legs before an upper-body blast is a good thing--for anabolic priming….
Hamstrings: Leg curls (3x10 + X Reps)
Quads: Front squats (3x8)
Glutes/Hams: Smith-machine semi-stiff-legged deadlifts (3x10 + X Reps)
Calves: Standing calf raises (3x12 + X Reps)
Chest: DB bench presses (3x10 + X Reps)
Back: Parallel-grip, shoulder-width cable rows (3x10 + X Reps); Pulldowns (3x10 + X Reps)
Delts: DB upright rows (3x10 + X Reps)
Abs: Machine crunches (3x10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I've missed having a training partner--the back-and-forth rhythm is perfect for 4X training. No need to stare at my watch between sets. Plus, the encouragement helps motivation and eking out those last reps. My daughter is a great training partner--she just needs to up the intensity a bit. She's still somewhat green, but that's what I'm there for. Showing her different exercises and techniques. She's even getting end-of-set X-Rep partials down. If she's having trouble feeling an exercise, I tell her to slow down the negative on each rep, and end the set with X Reps. No complaints about not feeling it after that. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, JAN. 31, '14: LEGS (DP 4X + 4X+)
As I expected, there was still a bit of soreness from training legs on Wednesday. It was mostly adductor soreness from the high-rep squats, as well as a bit of hamstring soreness, but the first few sets helped to get some blood flowing and mask the pain...
Quads: Walking lunges (4x12,10,8, 6); Sissy squats (3x10 + X Reps); Squats (2x15)
Hamstrings: Stiff-legged deadlifts (4x12,10,9,8 + X Reps), Alternate leg curls (2x20)
Calves: One-leg calf raises (4x15,12,10,8
+ X Reps); Donkey calf raises (2x20); Seated calf raises (1x30 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Most of the soreness from Wednesday's leg training definitely came from the high-rep punishment squats. It had no effect on lunges, but I used a bit more weight and slightly fewer reps on the high-rep squat finisher today. My hamstrings get sore regardless of what I do, so that wasn't surprising, and just meant slow and cautious reps on the Stiff-legged deadlifts. Calves were a bit tender, too, but just enough to serve as a reminder.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, JAN. 30, '14: CHEST, BACK, ABS (DP 4X + 4X+)
I was glad I did the combo day to get back on track yesterday, as everything felt right in my world this morning. LOL! If it weren't for the benefits of variety during the week, I'd probably stick with today's sequence for both chest and back, as, both seemed to feel better than Monday's training...
Chest: Incline presses (4x12,10,8,6 + X Reps); Incline flyes (3x10 + X Reps); DB bench presses (3x10,8,6+ X reps); Decline parallel presses (2 x 20,15)
Back: V-grip rows (4x12,10,8,6); Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x10 + X Reps); Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x10); Full-range crunches (3x12 + X Fade); Planks (2x55 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Chest always feels best when I do upper pecs first, but the first set of inclines is usually rough on my shoulders, so reps are a little extra cautious. Totally fine after that, however. Oddly enough, my lats feel more of a pump when I start with midback, too, so today was a winner all around.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--THURSDAY, JAN. 29, '14: DELTS, ARMS (4X)
Back at the office gym--nobody in my way (or around to hear me scream--Lol). I went back to focusing on a few bodyparts with a slight increase in sets--but not many; I am still on the comeback trail after vacation and subsequent illness. Felt good hitting just delts and arms. I even supersetted for each target muscle. Pump was off the charts--but my pain threshold needs some work (but it was a good hurt)...
Delts: Standing Arnold presses (3x10); One-arm cable laterals (3x8) ss One-arm cable upright rows (3x6 + X Reps); Facedown incline laterals (2x12-15)
Triceps: DB pullovers (3x10) ss Lying DB extensions (3x6); Kickbacks (1x15 + X Reps)
Biceps: Incline curls (3x10) ss Standing DB curls (3x6); Concentration curls (1x12); Alternate hammer curls (1x10)
Forearms: Wrist curls (3x10); Rockers (1x22)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Not a whole lot of volume, but the supersets made up for it. My biceps felt like they were being run over a cheese grater on the last round of Incline curls supersetted with Standing DB curls. I tried to end each bodypart with a higher-rep set or two--but Concentration curls for biceps were so painful I could only manage 12. I see soreness in my future.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, JAN. 29, '14: LEGS, DELTS, ARMS (DP 4X + 4X+)
No, this wasn't my attempt to try Steve's recent full-body routine. I just had some unexpected things come up yesterday morning, so I had to miss leg day. I didn't want to change sequence for the rest of the week, however, so that meant a combined workout...
Quads: Squats (4x20,18,15,12); Sissy squats (3x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x12,10,9 + X Reps)
Calves: One-leg calf raises (4x15,12,10,8
+ X Reps); Donkey calf raises (2x20)
Delts: DB upright rows (3x12,10,8 + X Reps); Lateral raises (3x10 + X Reps); DB presses (2x20,15)
Triceps: Lying DB extensions (3x12,10,8 + X Reps; Decline parallel presses (3x10 + X reps); Overhead extensions (1x25)
Biceps: DB curls (3x12,10,8 + X Reps); Concentration curls (3x10 + X Reps); Incline curls (1x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
With a slight time constraint, I had to adjust the overall volume of today's workout, but with each of these combined days getting repeated before the end of the week, it wasn't necessarily a bad thing. I skipped single-limb movements for the most part, so leg training was started with Squats, and since the leg volume was going to be low, I punished myself by doing DP 4X mixed with high reps. Ouch! LOL! Quads and glutes were screaming, and I might actually do this on a regular basis. Brutally effective. I made sure to keep rest periods low, and to concentrate on controlled rep speed throughout that training today. That made it so that I didn't feel I missed anything at all, and the DB uprights after legs had me laughing, as it was impossible to stand still during my sets because of the lower-body nervous system shakeup. Glad my gym doesn't have streaming video for the world to see.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, JAN. 27, '14: LEGS, CHEST, BACK, DELTS, ABS (4X)
My daughter and I had such a great full-body workout on Friday, we decided to repeat it today--without any direct arm work this time around. Arms will get hit on Wednesday, as will delts--but we did do some shoulder work today. Everything was 3X, and we threw in a few X-centric sets too….
Hamstrings: Leg curls (3x10 + X Reps)
Quads: Front squats (2x8); Back squats (1x7 Xcen)
Glutes/Hams: Flat-back hyperextensions (2x10, 1x7 Xcen)
Calves: Standing calf raises (3x10 + X Reps)
Chest: Hammer machine decline presses (3x10 + X Reps); Machine flyes (3x10 + X Reps)
Back: Bent-over DB rows (3x10 + X Reps); Pulldowns (3x10 + X Reps)
Delts: Hammer machine laterals (3x10 + X Reps)
Abs: Machine crunches (3x10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I really enjoy training with my daughter. I don't devote enough time to any one bodypart, but it feels great to do a full-body workout. I'm sure it's good for growth hormone and testosterone release, especially working legs (Squats) up front. I feel good muscle fatigue head to toe after. Again, knowing I had only three sets per muscle, I was totally focused on every rep, striving to feel the target firing--no holding back or pacing myself. And I got to tweak my daughter's form so she gets better workouts from here on out. Taught her the X-centric tactic too. She will be sore.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, JAN. 27, '14: CHEST, BACK, ABS (DP 4X + 4X+)
I'm sure there are times when this sounds more like a weather blog than training, but I can't help it. I think it will be years before I'm used to the dramatic changes from one day to the next in the Midwest. Yesterday, for instance, was a gorgeous 60° day, so my wife and I took our son to the park for a few hours. This morning, however, it was 5° outside when I went down to the gym to train. I always say that I get some great training on cold-weather mornings, though, so I think you know how it went today...
Chest: DB bench presses (4x12,10,8,6 + X reps); Incline presses (3x10,8,6 + X Reps); Incline flyes (3x10 + X Reps); Decline parallel presses (2 x 20,15)
Back: Undergrip rows (4x12,10,8,6 + X Reps); DB pullovers (3x10 + X Reps); V-grip rows (3x10,8,6 + X Reps); Bent-arm bent-over laterals (2 x 20,15); DB Shrugs (1x20)
Abs: Leg raises (3x10); Full-range crunches (3x12 + X Fade); Planks (2x55 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Even after all these years, there are times when I tend to want to speed up my rep cadence, but I made a point of slowing down to 3-second negatives with a 1-second explosive positive stroke. Chest and back both pumped up significantly, and it especially pays of on the DP 4X openers, where the tension times on the last couple of sets can get too low otherwise. The only place I didn't use the 3/1 cadence was on the final high-rep finishers. I'm not quite doing speed reps, as it's closer to a 2/1 split, but the higher rep volume still pushes that into the high-tension time zone.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--SATURDAY, JAN. 25, '14: DELTS, ARMS (DP 4X + 4X+)
Training on a Saturday morning is funny in the sense that it starts off feeling like any other day of the week, but then you realize you can hammer out a great workout and look forward to a great day off with your family. I'm pretty sure this just became my favorite training day of the week...
Delts: DB upright rows (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB alternate presses (2x20,15)
Triceps: Lying DB extensions (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps); Decline parallel presses (3x10 + X reps); Bench dips (2x15)
Biceps: DB curls (4x12,10,8,6 + X Reps); Incline curls (3x10 + X Reps); Concentration curls (3x10 + X Reps); Seated alternate curls (2x20,15)
Forearms: Hammer curls (3x10); Wrist curls (1x20); Reverse wrist curls (1x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Such a great training session! Everything felt incredibly good, and I didn't feel any of the usual rush to get back to work. Everything was basically the same as Wednesday, with just a few exceptions and additions. I used DB alternate presses as my high-rep finisher for delts, and those provided a really unique feel. Triceps stayed the same, but I ended biceps with an alternate move as the finisher, and that provided a crampingly good biceps pump. Forearms are getting adequate work throughout the week, but I decided to add a couple of high-rep finishers after Hammer curls for Saturday training, simply because I don't have a day of rest tomorrow. An outstanding workout leading into another well-timed "warm" weekend for the third week in a row. Not looking so promising next week, though.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, JAN. 24, '14: LEGS, CHEST, BACK, DELTS, ABS, ARMS (4X)
My workouts have been all over the map since my vacation between Christmas and New Years. As I was breaking back in to training upon my return, I got ill--stinking head cold. That threw me off again. I had one workout this week, Tuesday, which was chest and back. So I figured it was the perfect time to work out with my daughter and show here a few things (make sure she was doing everything right), and I would get a good break-in workout. I showed her a few new exercises, but we stuck to her full-body plan for the most part. I got her to do Free-bar squats--I did Front squats. She liked it and did perfect reps; I was impressed. Everything was 3X….
Hamstrings: Leg curls (3x10 + X Reps)
Quads: Front squats (3x8)
Calves: Standing calf raises (3x10 + X Reps)
Glutes/Hams: Flat-back hyperextensions (3x10 + X Reps)
Chest: Hammer machine decline presses (3x10 + X Reps)
Back: Hammer machine high rows (3x10 + X Reps); Parallel-grip, shoulder-width cable rows (3x10 + X Reps)
Delts: DB upright rows (3x10 + X Reps); Laterals (1x10)
Abs: Machine crunches (2x10); Incline kneeups (2x10)
Arms: Seated DB curls (2x10) ss DB pullovers (2x10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I can't remember the last time I did a full-body workout. Felt pretty good. I knew I was only doing one exercise for each target muscle, so I really focused on feeling every rep--perfect 1/3 tempo. Had a fantastic workout, and I think I got my daughter on a better training track. Sometimes you have to alter your own workouts to help someone else--and that in itself makes you feel great. Glad I could do it--and she helped motivate me too. Another good thing is that this is a great break-in for me coming back--not too much work for any muscle so soreness should be minimal. It was fun training with my 18-year-old daughter.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, JAN. 24, '14: LEGS (DP 4X + 4X+)
Leg training on a Friday, and I love it! I never thought I could wake up on a Friday morning and be excited to train legs, but that's what happened. With a more appropriate amount of rest between sets, it was much better than Tuesday's leg workout, and it also seemed to lead to a full-body pump...
Quads: Walking lunges (4x12,10,8, 6); Sissy squats (3x10 + X Reps); Squats (2x18,15)
Hamstrings: Stiff-legged deadlifts (4x12,10,9,8 + X Reps)
Calves: One-leg calf raises (4x15,12,10,8
+ X Reps); Donkey calf raises (2x20); Seated calf raises (1x30 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was gasping for air between sets, just as I was on Tuesday, but the difference was that I allowed myself 45-50 seconds of rest between sets rather than the rushed 30 seconds during that workout—15 seconds makes a huge difference! Quads, hams and calves got hammered today, but I wasn't expecting an upper-body pump, too. Not complaining, though, as it had me feeling almost like a superhero—with X-Rep vision and all. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, JAN. 23, '14: CHEST, BACK, ABS (DP 4X + 4X+)
I had a good amount of soreness in my arms and delts this morning, so it was decision time; take a day of recovery, or keep the momentum going. I opted for momentum! Chest and back both had a slight amount of soreness from Monday's workout, but only enough to be a reminder, and I knew a bit of blood flow through my arms and shoulders would help, which it did...
Chest: Incline presses (4x12,10,8,6 + X Reps); Incline flyes (3x10 + X Reps); DB bench presses (3x10,8 + X reps); Decline parallel presses (2 x 20,15)
Back: V-grip rows (4x12,10,8,6); Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x10 + X Reps); Undergrip rows (2x20,15); DB Shrugs (1x20 + X Reps)
Abs: Leg raises (3x10); Full-range crunches (3x12 + X Fade); Planks (2x50 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was so glad I decided against a day of rest. Arm soreness was almost undetectable while training, and the session was great. In order to keep things interesting, I changed the order around a bit to avoid a carbon copy of Monday's training. I started with upper chest, and started back work with midback. Change to gain is one reason, but change to stay sane is another. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, JAN. 22, '14: DELTS, TRICEPS, BICEPS (DP 4X + 4X+)
Hump day pump day, or something like that. The Phase 2 SSCC combo made for a skin-stretching pump. I was still carrying a bit of soreness from Monday's workout, but only enough to remind me of how productive that workout was, and not enough to slow anything down this morning...
Delts: DB upright rows (4x12,10,8,8 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB presses (2x20,15)
Triceps: Lying DB extensions (4x12,10,8,6); Overhead extensions (3x10 + X Reps); Decline parallel presses (3x10 + X reps); Bench dips (2x15)
Biceps: DB curls (4x12,10,8,6); Incline curls (3x10 + X Reps); Concentration curls (3x10 + X Reps); Barbell curls (2x20,15); Hammer curls (3x10)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
The pump was seriously off the charts this morning, and I even had a bit of a sweat going, despite the frosty air in the gym. Phase 2 is a 3-day split, and that means that if I train 5-6 days in a row, chest and back training will sometimes fall the day after delts and arms. I'll have to wait for tomorrow morning to see how much damage I did today, but there's a good chance that some adjustments may need to be made to allow for full recuperation. In a perfect world of instant recovery, my plan would be to train on this routine from Monday through Saturday, with only Sundays as an off day. This week will be a good test, or it will prove just how old I've gotten. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, JAN. 21, '14: CHEST, BACK, ABS (4X)
Yes, I've been missing in action. Right when I was getting back into training after my vacation, a severe cold took me down. I knew workouts would just prolong it at my age, so I rested. So I'm on the comeback trail yet again. Felt great to be back. Speaking of back, that's what I worked today along with chest and abs. Tried not to push it to avoid too much soreness. Felt so good though, it was hard to resist those last reps....
Chest: Low-incline DB presses (3x10); Wide-grip dips (2x10); Cable flyes (1x10 + X Reps); Kickbacks (3x10) (some extra triceps work)
Back: Bent-over BB rows (3x10); Undergrip chins (2x8); DB pullovers (2x10); Separate-handle cable upright rows (3x10); Lateral-shrugs (1x15)
Abs: Incline kneeups (1x10) ss Ab Bench crunches (1x10) ss Planks (1x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: It was a great workout, but I still felt a bit drained. Nevertheless, I got through it, and by the end the endorphins had kicked in. I held back to one round of three exercises for abs. The hardest exercise today was Undergrip chins--even with my feet on the bar in the power rack. Biceps pumped as did my lats. That's when I knew I didn't need an extra exercise for biceps as I did for triceps. Shoulders even got a good pump with the Cable upright rows and Lateral-shrugs. Not sure if I will train legs tomorrow or wait until Thursday so I have a day of rest. I should probably play it safe--don't want a relapse of that cold crap.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, JAN. 21, '14: LEGS (DP 4X + 4X+)
OML! That's "Oh My Lungs!" Rest periods with DP 4X are usually short at just 45 seconds between sets, but with legs I usually give myself an extra few seconds if needed. Today, however, I had an early-morning appointment, so I had to condense the rest periods when possible. Wow! Just when I think I'm in decent shape, I go and kick my own arse...
Quads: Walking lunges (4x12,10,8, 6); Sissy squats (3x10 + X Reps); Squats (1x20)
Hamstrings: Stiff-legged deadlifts (4x12,10,9,8 + X Reps)
Calves: One-leg calf raises (4x12,10,9,8
+ X Reps); Seated calf raises (2x20)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Quad work killed me today. I look at the routine on paper and wonder how I could get so hammered, but the low rest time between sets is a killer, and I almost fell to the ground on both of my last two sets of Walking lunges. It was great! LOL! No leg extension machine, so I went with high-rep squats as the finisher with a hard contraction at the top of each rep. I had every intension of doing two high-rep sets, but it looks like I'll have to attempt that next time, as my quads—and lungs—were done. Hamstrings already got a fairly good hit from the lunges, so DP 4X on Stiff-legged deadlifts seemed to be more than enough. Calf training went great, but the X Reps on One-leg calf raises were comical; my hamstrings started trying to contract, which made it impossible to keep my legs steady.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, JAN. 20, '14: CHEST, BACK, ABS (DP 4X + 4X+)
SO good to be back to 100%. Sure, there's still a bit of a cough, but nothing to hold me back, so today's training was full-tilt, and it felt great. A magnificent Monday after a great weekend of outdoor fun. There's not a better way to start a work week...
Chest: DB bench presses (4x12,10,8 + X reps); Incline presses (3x10,8,6 + X Reps); Incline flyes (3x10); Decline parallel presses (2 x 20,15)
Back: Undergrip rows (4x12,10,8,6); DB pullovers (3x10 + X Reps); V-grip rows (3x10,8,6); Bent-arm bent-over laterals (2 x 20,15); DB Shrugs (1x20)
Abs: Leg raises (3x10); Full-range crunches (3x12 + X Fade); Planks (2x45 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
That was the best training session I've had in a while, but it's hard not to be better than last week. LOL! The DP 4X sets to are the perfect combination for a great start. You get the intense pump of 4X AND you get to pyramid up in weight enough to feel strong. 4X in a 3-set format to follow, plus the high-rep sets as a finisher for each bodypart... It all combines to a truly outstanding workout, and I'm very much looking forward to carrying this phase of the SSCC program into spring.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, JAN. 17, '14: DELTS, TRICEPS, BICEPS (DP 4X + 4X+)
I can't remember the last time I trained delts and arms together, let alone on a Friday, but it was an instant reminder of how great it feels. Still needing to hold back a bit, as I feel this bug trying to work its way back, but I did all exercises and sets, and just held back slightly on the weights...
Delts: DB upright rows (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10); DB presses (2x20,15)
Triceps: Lying DB extensions (4x12,10,8,6); Overhead extensions (3x10 + X Reps); Decline parallel presses (3x10); Bench dips (1x20)
Biceps: DB curls (4x12,10,8,6); Incline curls (3x10 + X Reps); Concentration curls (3x10 + X Fade); Barbell curls (1x20); Hammer curls (3x10)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Pretty darn good workout considering I didn't put 100% effort in. The higher volume certianly helped, and the pump was actually quite good, so this ended the training week on a high note. Plus, I had a training partner for the last 10 minutes today; my 3-year old son decided to wake up early and come train with me. He was deadlifting the empty Powerblock barbell while I finished triceps, then he moved on to using the insert weights for some delts and biceps work. I'll have the video camera ready next time. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, JAN. 16, '14: LEGS, "ABS" (DP 4X + 4X+)
It's not right that so few exercises should leave me feeling completely destroyed. It's a good thing I reduced the volume, too, or I'd really be hurting. I laughed at myself as my second set of lunges had me gasping for air at an open window. The joys of lung congestion. At least I got a bonus ab workout from the massive coughing fit they produced...
Quads: Walking lunges (3x12,10,8); Sissy squats (3x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x12,10,9,8 + X Reps)
Calves: One-leg calf raises (4x12,10,9,8
+ X Reps); Seated calf raises (2x20)
Abs: Standing coughing fit (2 x 30 seconds)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Okay, so the listed ab work isn't real ab training, but it sure felt like it. Between the last two sets of lunges I was in a mess of a coughing fit, and having trained abs yesterday, I could sure feel them working again. LOL! It was a quick session, and I still held back, but used considerably more effort than yesterday, and it felt very productive for what it was. Obviously more work to be added in on the next leg day, but this is proving to be a good break-in week for Phase 2.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, JAN. 15, '14: LEGS (4X)
The last time I worked legs was my first time back from my vacation--and they got SORE for days. I decided not to do the Front squat-Back squat superset for three rounds that I did last time. Today I went for straight 3X on Fronts supersetting the last set with an X-celeration set of Back squats. Simple, right? But as I launched into my X-cel set, the words "uh-oh" shot through my brain. I fear that once again the soreness will be insane...
Quads: Front squats (3x6) last set supersetted with Back squats (1x8 Xcel); Sissy squats (3x10)
Hamstrings: Semi-stiff-legged deadlfts (3x8) last set supersetted with DB semi-stiff-legged deadlifts (1x9 Xcel); DB walking lunges (1x10)
Calves: One-leg calf raises (3x10) last set drop to freehand Xcel set (1x8); One-leg donkey calf raises on power rack (3x10 + X-reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I guess I'd forgotten how much an X-celeration set hurts--and the deep fiber activation it triggers. I could feel it on both the Back squats and the DB semi-stiff-legged deadlifts. Man, I hope I can walk tomorrow. You wouldn't think one set would do that much damage, but that near-plyometric turnaround really jolts the target muscle deep down. So tomorrow I may be crawling around on the ground. Lol.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, JAN. 15, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Today's workout looks somewhat easy on paper, and that's because it was. I had been looking forward to getting into Phase 2 of the SSCC program since last week, and then I got knocked out with a flu on Saturday, so I missed Monday and Tuesday this week as I recovered. Not anywhere near 100% today, but I wanted (needed?!) to train, and it felt great to get some blood flowing through my body, but I had to ignore the endorphins; they're liars...
Chest: DB bench presses (3x12,10,8); Incline flyes (3x10); Push ups (1x20)
Back: V-grip rows (3x12,10,8); DB pullovers (3x10); Undergrip rows (1x20)
Abs: Leg raises (3x10); Full-range crunches (3x12); Planks (2x30 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
On the plus side, I took a longer break between training phases than I had planned, and that's usually a good thing. On the negative side, however, it wasn't by choice, and I'd much rather have gone into the new routine at full tilt on Monday. I could barely think that morning, though, so I obviously needed a couple more days of recovery. I used significantly less volume and effort than I normally would've today, and I stopped when I started to really want to push. Endorphins are great 99% of the time, but when you're sick, or at risk of relapse, they can mask the other signals your body is giving off. It may sound like an excuse, but I don't like training half-assed, and I REALLY don't like being sick and missing more workouts, so I trained for a slight pump and a bit of blood flow. I can already see that I'm going to like this phase of the SSCC program quite a bit, so I'm anxious to get well and give it my all.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, JAN. 13, '14: CHEST, BACK, ABS (4X)
No soreness from Friday, so I decided to do chest and back again. That gets me back on my schedule, with legs Wednesday and delts/arms Friday. Today I was back at my commercial gym, which I haven't visited since before Thanksgiving. All new machines--Hammer and LifeFitness. Nice, smooth stuff. And all new dumbbells and benches. Thanks, Santa....
Chest: DB bench presses (3x10); Hammer decline presses (3x10); Machine flyes (3x10 + X Reps)
Back: Parallel-grip shoulder-width cable rows (3x10); Undergrip pulldowns (3x10); DB pullovers (3x12); Lateral-shrugs (3x10) ss DB upright rows (3x10); DB shrugs (3x12 + X Reps)
Soleus: Seated calf raises (3x10 + X Reps)
Abs: Machine crunches (3x10); Vertical kneeups (1x8--sucked)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great workout, but I had to hunt down certain pieces of equipment--the gym has changed, and while there were great new ones, some of my favorites were missing--no more Pec-deck flye, only Machine flye--with arms straight. And where the hell is the incline knee-up bench? Vertical knee-ups suck. Still, liking the new Hammer machines and most of the Life Fitness stuff is nice. Guess I'll keep my membership. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, JAN. 10, '14: CHEST, BACK, ABS (4X)
So much for "mild" soreness. My legs were in so much pain yesterday, I would let out a high-pitched scream every time I started to sit down. Still sore today. If I move my toes, my calves feel like they're being pummeled by a hammer. Just shows how damaging weight training is, even moderate-weight 4X. I stuck with that again today for chest, back and abs--but did 3X sequences. Hoping not to be as sore in pecs and back tomorrow as legs have been the past two days. Otherwise I'll I'll wake up the neighborhood in the morning--screaming like I'm being stabbed when I brush my teeth....
Chest: Wide-grip dips (3x12); Incline DB presses (3x10); Cable flyes (2x9,7 + X Reps)
Back: Undergrip bent-over BB rows (3x12); DB pullovers (3x10); Separate-handle cable upright rows (3x10); Lateral-shrugs (3x12)
Abs: Incline kneeups (3x10); Ab Bench crunches (1x12) ss Planks (1x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Considering I was moving around the gym like an 80-year-old who just had a hip replacement, I still got the workout done in about 45 minutes. I added just a bit more work for each muscle from last Friday's chest/back break-in workout. And I deleted ancillary arm work. I just trained arms on Monday. Still, delts got some ancillary work during Cable upright rows and Lateral-shrugs. Not sure if I will train chest/back again Monday or continue the rotation with delts/arms. Of course if soreness is severe again, it will be the latter. I'm pretty sure I will be in a hot tub this weekend.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, JAN. 10, '14: BACK, BICEPS (4X + TORQ)
There are so many things I love about Fridays, and this workout is one of them. It doesn't hurt that the weather will be nice enough this weekend for my family to actually get out of the house for a day either, as we're all getting a bit of cabin fever from being stuck inside for most of a full week...
Back: Undergrip rows (4x10 + X Fade); Bent-arm bent-over laterals (4x10 + X Fade); Close-grip parallel rows (3x30,20,15 + X Reps); Pullovers (4x10 + X Reps); DB shrugs (3x30,20,15 + X Fade)
Biceps: Concentration curls (4x12 + X Fade); DB curls (4x10 + X Reps); Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x12 + X Reps); Reverse wrist curls (3x12 + X Reps)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Back work felt even better than usual, and I think it's because I reduced the amount of chest support I was using; minimizing that seems to have allowed for even better isolation and concentration. The opposite of what I expected, but I'm not complaining. I increased the reps on Concentration curls because of the short range, and it added to the upper arm swell quite a bit. Now to look forward to a weekend of "warm" weather outdoor fun. I never thought I'd look at a 50° forecast and consider it perfect outdoor weather, but then it IS a full 60+ degrees warmer than a few days ago, so I guess It's all relative.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, JAN. 9, '14: CHEST, DELTS, TRICEPS (4X + TORQ)
That was pumptastic! As much as I love the mindset of using heavy weights, I'm still constantly amazed by how much better longer tension times and low-rest periods feel. It feels like I somehow have more blood volume on 4X/TORQ days, and all that extra blood is being force-fed into the target muscles...
Chest: Decline parallel presses (4x10 + X Fade); Incline DB presses (4x10 + X Reps); DB flyes (3x30,20,15 + X Reps)
Delts: Lateral raises (4x12 + X Reps); DB upright rows (4x12 + X Fade); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x12 + X Fade); Lying DB extensions (4x12 + X Reps); Overhead extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
The pump today was unreal, and it always reminds of how efficient these workouts are. There's just enough rest between sets so that you don't feel like you're waiting around, yet you also feel ready to blast out another set. Plus, it's the target muscle always burns like hell with no joint pain, and both 4X and TORQ force you to keep mental focus through the entire workout since you're either in the middle of a set or thinking of your next set during the short recovery phase. I love it!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, JAN. 8, '14: LEGS (4X)
I got that feeling today--you know, the one you get when you haven't worked legs in a while; then you squat, and you can actually sense the microtears forming in your quad fibers right down to the bone. Even pulling back on the poundage a bit, I got that searing effect in my legs. Soreness tomorrow? You bet. I just hope it's not the kind that has me screaming when I sit for my morning "reading" session......
Quads: Front squats (3x5) ss Back squats (3x5); Sissy squats (3x10)
Hamstrings: Semi-stiff-legged deadlfts (3x8); DB walking lunges (1x10)
Calves: One-leg calf raises (3x10); Freehand donkey calf raises on power rack (2x10,9); Freehand squat-position calf raises on power rack (1x12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: It may not look like much on paper, but the traumatic feel was unreal. Going from 5 reps on Front squats to 5 reps on Back squats, then resting only 40 seconds before hitting it again was a killer. Quads, adductors and even glutes were screaming--and that was with a reduced poundage. Three rounds of that and 3 sets of Semi-stiff-legged deadlifts had me pulling back to only one set of DB walking lunges. Maybe I shouldn't have done those at all. I went with 3, 2, 1 on my calf work. Those might be sore to the core as well. Tomorrow should be fun--especially if I go on a run.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN
--WEDNESDAY, JAN. 8, '14: LEGS, ABS (POWER)
That was a great leg workout. Simple, but to the point, and somewhat nauseating, but in a good way of course. LOL! Actually, no nausea at all, but my lungs were roasted, so it was nice to have a bit of rest between sets since it was a Power day...
Quads: Walking lunges (3 x 12, 9, 6); Squats (4 x 12, 10, 9, 10(Xcel) + X Reps)
Hamstrings: Stiff-legged deadlifts (4 x 12, 11, 10, 7(DXO) + X Reps)
Calves: One-leg calf raises (4 x 15, 13, 12, 15(Xcel)
+ X Reps); Seated calf raises (3x15 + X Reps)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I love the isolation and feel of the One-leg split squats I'd be doing, but working one quad to exhuastion before moving to the other always meant that I was winded for the second leg, and so I'd have to alternate which leg got the first blast on each set. In order to change things around today, I decided to do walking lunges instead, and I think I'll be sticking with them. They simply feel more efficient, and there's a fair share of exhaustion at the end of a set. LOL! Plus, for whatever reason, I seem to be able to use significantly more weight. As with the previous workouts this week, I've added in an Xcel set on a few exercises, and I used DXO on the last set of Stiff-legged deadlifts, as fast reps on those tend to mean poor form for me. I've had too many lower back injuries in my day to willingly tempt fate. Calf work felt particularly good ending the One-leg calf raises with a speed (Xcel) set.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, JAN. 7, '14: BACK, BICEPS (POWER)
Looks like we're getting a heat wave today! Temperatures are going to jump up to the mid-30s. As with many things in life, it's all perspective. Great workout, and strength is still on the rise. Weights that were previously tough were relatively easy, so the selector on the PowerBlocks has been moving more than usual...
Back: DB rows (3 x 10, 9, 8 + X Reps); Bent-arm bent-over laterals (4 x 10, 9, 8, 10(Xcel) + X Fade); Undergrip rows (4 x 10, 8, 7, 10(Xcel) + X Reps); DB shrugs (3 x 12, 12, 11 + X Reps)
Biceps: DB curls (3 x 10, 8, 6(10) last set was a drop); Concentration curls (3 x 10, 8, 7(9) + X Fade-last set was a drop); Alternate hammer curls (3 x 9, 8, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
While I haven't trained specifically for strength in over a decade, it's still feels good when weights that are normally heavy start to feel lighter. The pump was rather impressive for a Power day, too, so something seems to be working. Strength on Hammer curls, for instance, was higher than it's ever been. That's not a horrible feeling, but it's just too bad that this doesn't always equate to muscle gains. We shall see.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, JAN. 6, '14: DELTS, ARMS (4X)
After Friday's workout I was more sore than I bargained for. Not to the point of screaming while brushing my teeth, but enough to make me wince a lot during daily activity through the weekend--and I'm still sore in my chest and back today. That's why I decided to go with delts and arms instead of repeating chest and back, which is my normal Monday workout. And I kept the volume low, with 3X sequences. Nevertheless, pump was impressive...
Delts: Standing Arnold presses (3x10); One-arm cable laterals (3x10 + X Reps)
Triceps: Pushdowns (3x12); Incline DB extensions (3x10); DB pullovers (1x10)
Biceps: Concentration curls (3x12); Incline hammer curls (3x10)
Forearms: Wrist curls (3x10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: For biceps and triceps I decided to start with the contracted-position exercise. I figured that would pre fatigue the target muscle so the stretch exercise that followed would not be as traumatic--must use less weight. I did not want to be extremely sore tomorrow. We shall see. Next workout will be Wednesday, and I plan to hit legs.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, JAN. 6, '14: CHEST, DELTS, TRICEPS (POWER)
As much as I love training when it's cold out, I learned over this past couple of days that there is a caveat to that. I definitely mean outside, as I prefer the gym to just be in the realm of cool, not cold. I was happy to not need to step outside this morning, as the windchill was nearly -30°. My 49° gym felt tropical in comparison....
Chest: DB bench presses (4 x 10, 9, 8, 10(Xcel) + X Reps--); Decline parallel presses (3 x 10, 9, 8 + X Fade)
Delts: DB presses (4 x 10, 8, 7, 6+ X Reps); Laterals raises (3 x 10, 9, 8 + X Reps)
Triceps: Dips (4 x 10, 9, 7, 9(Xcel)+ X Reps); Close-grip presses (3 x 10, 9, 7(8) + X Fade-Last set was a drop)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Another cold start to the day, but this was the coldest since we relocated a couple of years ago. -27° with the windchill this morning, so I was REALLY happy not to step outside, as I had to run errands last night, and it was so cold out that it hurt to breathe. LOL! Great workout, though, and strength was up noticeably on just about everything. No complaints at all, plus I think I'll be switching over to Phase 2 of SSCC next week, so there's something to really look forward to.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, JAN. 3, '14: CHEST, BACK, ABS (4X)
Back from vacation, and it's been more than a week since my last workout. The perfect get-back-into-it regimen is 4X, but with 3X sequences. I only did a couple of exercises for each muscle group, but adhered to 35 seconds between sets. Worked fast, worked my entire upper body and it worked great. Awesome pump thanks to glycogen-loaded muscles....
Chest: Low-inclineDB bench presses (3x10); Wide-grip dips (3x10); Elbows-flared triceps pushdowns (3x10) (for ancillary triceps work)
Back: Parallel-grip machine rows (3x10); Undergrip chins (3x7); DB pullovers (3x10); Separate-handle cable upright rows (3x10); Lateral-shrugs (3x12)
Abs: Ab Bench crunches (3x10); Planks (2x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I had to fight to keep from adding exercises; I kept reminding myself that extreme soreness is no fun--and that my daughter is home from college who likes to punch my excessively sore muscles (Lol). I did add some triceps after chest because I knew biceps would get a good hammering with Rows and Undergrip chins, which I only managed 7 reps on (lats and biceps felt those big time!). My delts got a lot of residual work from the Cable upright rows and the Lateral-shrugs. It was a great upper-body workout to break back in. Still, I know there will be soreness. Kind of looking forward to it though--as long as it doesn't make me wince every time I move. I will do my best to not reveal to my daughter that I am sore.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, JAN. 3, '14: BACK, BICEPS (4X + TORQ)
That was a rough start, but a great ending. Our son was up most of the night not feeling well, so sleep may or may not have happened; I'm not entirely sure at this point. I got out of bed much later than normal, but benefit #265 of having a home gym is that you can show up in your PJs and no one will care...
Back: Undergrip rows (4x10 + X Fade); Bent-arm bent-over laterals (4x10 + X Fade); Close-grip parallel rows (3x30,20,15); Pullovers (4x10 + X Reps); DB shrugs (3x30,20,15 + X Fade)
Biceps: One-arm spider curls (4x10 + X Fade); DB curls (4x10); Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x12); Reverse wrist curls (3x12)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
While I was a bit short on time this morning, I knew that if I took too much time to wake myself up with the usual coffee, etc., that I could end up getting wrapped up in work and pushing the workout to tomorrow morning. I didn't want that, so I went straight into the gym, pajama pants and all. The only downside was that I had nothing to eat prior to training, but I didn't even notice until I was done. The first couple sets of back were rough, but only because I was half asleep. Everything went really well after that, and it was a typically great Friday training session. Plus, it probalby helped wake up me up much more fully than a cup or two of coffee would have.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, JAN. 2, '14: CHEST, DELTS, TRICEPS (4X + TORQ)
Good thing I planned ahead for yesterday, as it ended up being a day full of rest—including a 2-hour family nap in the middle of the day. I'm not going to lie; that felt great! The first workout of 2014 started on a high note today, though. Fresh snow on the ground, 3° outside, and like an icebox in the gym. Perfect!...
Chest: Decline parallel presses (4x10 + X Fade); Incline DB presses (4x10 + X Reps); DB flyes (3x30,20,15 + X Reps)
Delts: Lateral raises (4x10 + X Fade); DB upright rows (4x12 + X Reps); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x12 + X Fade); Lying DB extensions (4x10 + X Reps); Overhead one-arm DB extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
The day of rest was a good thing, as the the pump was off the charts this morning, and strength was up as well. Could simply be the New Year's motivation levels, but I think it was a combination of that plus the day of rest and a sunny but cold start to the day. Either way, it's starting off on a positive note, and a that's always a good thing.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN
, NEW YEAR'S EVE, '13: LEGS, ABS (POWER)
The last workout of 2013. How is that even possible?! As usual, another year completely flew by without any warning. In some ways, I'm glad it's over, but I also make it a point to live without regret, so what I'm really doing is looking forward to a great year in 2014, and reflecting on the massive number of good memories that 2013 has created...
Quads: One-leg split squats (3 x 10, 9, 8); Squats (3 x 10, 9, 8 + X Reps)
Hamstrings: Stiff-legged deadlifts (4 x 12, 11, 10, 10 + X Reps)
Calves: One-leg calf raises (4 x 15, 14, 12, 11
+ X Reps)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10 + X Fade); Planks (3 x 1min)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Training legs on the last day of the year seems somehow fitting. It also means that I'll be starting 2014 with a massive upper-body pump, and that always seems to set the stage for positivity, so I'm already looking forward to it. As mentioned yesterday, tomorrow will likely be a day of rest, but if I do train—as I'm hoping—then I'm fairly certain it won't be as early in the morning as usual. Call it a hunch. LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, DEC. 30, '13: CHEST, BACK, DELTS, TRICEPS, BICEPS (POWER)
You may have noticed that the title is a bit longer today. In an effort to plan ahead for the New Year's celebrations, I've combined the usual Mon/Tue workout into one day. The plan is to train on the morning of Jan. 1, but we're having friends over and offering them a place to stay in order to stay off the roads with all the crazy drunks after midnight. That means there's a good chance people will be sleeping in my gym on Wednesday morning. LOL...
Chest: DB bench presses (3 x 10, 9, 8 + X Reps); Decline parallel presses (3 x 10, 9, 8 + X Fade)
Back: DB rows (3 x 10, 9, 8 + X Reps); Bent-arm bent-over laterals (3 x 10, 9, 8+ X Fade)
Delts: DB presses (3 x 10, 9, 7 + X Reps); Laterals raises (3 x 10, 9, 8 + X Reps); DB shrugs (3 x 12, 11, 10 + X Reps)
Triceps: Dips (3 x 10, 9, 7 + X Reps); Close-grip presses (3 x 9, 8, 7 + X Fade)
Biceps: DB curls (3 x 10, 9, 8); Concentration curls (3 x 10, 9, 7 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I wasn't a fan of the workout taking a bit longer, but it wasn't really all that bad from a timing standpoint because of it being power day. I was a fan of the pump, however, as my whole upper body felt great! Tomorrow will be legs, and if all goes well, I'll go back to chest and triceps on Wednesday morning, but I'd rather be safe and have a place for our friends to stay if necessary. Worst-case scenario is a midweek day of rest, and that would essentially be a good thing anyway, so it's a win-win either way.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, DEC. 27, '13: CHEST, DELTS, TRICEPS (4X + TORQ)
It's funny that you spend so much time looking forward to the holidays that it's almost depressing for the couple of days after Christmas. Luckily, a great workout is the best medicine for that, so I'm feeling pretty darn good right about now...
Chest: Decline parallel presses (4x10+ X Fade); Incline DB presses (4x10 + X Reps); DB flyes (3x30,20,15 + X Reps)
Delts: Lateral raises (4x10 + X Fade); DB upright rows (4x12 + X Reps); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x12 + X Fade); Lying DB extensions (4x10 + X Reps); Overhead one-arm DB extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
While it's pretty easy to always have a good chest workout, it's a bit more rare for me to really feel my delts working on shoulder work, but today was an exception. I have no doubt that it was because I made a serious effort to control my rep cadence on the opening exercise. I made a point to hold the reps at the top contracted position for a count, and then control a full 3-second negative on every rep followed, and then drive it back up to the top right before the resistance would fall off at the bottom of the rep. It worked great, as my delts were on fire, and each exercise after that felt much more "in tune." I did the same with triceps, and the felt full engorged because of it.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, DEC. 26, '13: LEGS, ABS (POWER)
Santa's schedule got screwed, and it was his own fault. I let myself sleep in by about an hour yesterday, but that wouldn't normally be a big deal, as I would've had plenty of time to set up all the Christmas morning goodies AND hit the gym as I planned. Apparently, however, I didn't account for the fact that moving toys and packages around would make noise, nor did I account for the fact that our son was REALLY looking forward to Christmas morning, so there was no chance he could sleep through anything. Therefore, Christmas day started 2 hours early, and Santa took a day of rest because of it. His legs were tired from climbing up all those chimneys anyway...
Quads: One-leg split squats (4 x 10, 9, 8, 6); Squats (3 x 10, 9, 8 + X Reps)
Hamstrings: Stiff-legged deadlifts (4 x 12, 11, 10, 10 + X Reps)
Calves: One-leg calf raises (4 x 15, 14, 12, 11
+ X Reps)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10 + X Fade); Planks (3 x 1min)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Our Christmas morning got all turned around, but... Who cares? It was a great day with a lot of laughs and a lot of relaxation, and sometimes shaking up a schedule is just wants needed to loosen you up a bit. That being said, it was nice to be back to the daily plan this morning. LOL.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, DEC. 24, '13: BACK, BICEPS (POWER)
I walked into the gym this morning to realize I may not be right in the head. Steve is enjoying a tropical beach in the mid-70s this week, yet I'm the one who's amped up about the weather outside. It's in the single digits with a layer of ice and snow over everything, yet I wouldn't even consider trading places. Might be time to go see a doctor. LOL...
Back: DB rows (3 x 10, 9, 8 + X Reps); Bent-arm bent-over laterals (3 x 10, 9, 8+ X Fade); Undergrip rows (3 x 11, 10, 9 + X Reps); DB shrugs (3 x 15, 14, 12 + X Reps)
Biceps: DB curls (3 x 12, 10, 9); Concentration curls (3 x 10, 9, 8 + X Fade); Alternate hammer curls (3 x 9, 8, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
It's hard to go wrong with training back and biceps on Christmas Eve. It was a great workout, and the rest of today and all day tomorrow are reserved for nothing but family fun times and relaxation. Well, with the exception of training legs early tomorrow morning, but with Santa as a training partner, it should be a good one. Merry X-Mass to all!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, DEC. 23, '13: CHEST, DELTS, TRICEPS (POWER)
Health is back, it's 10° outside, AND there's a few inches of snow on the ground.You know what that means, right? It means an outstanding workout with the gym window open. Okay, so maybe the window only stayed open for about 10 minutes, or at least until I could see my breath during a set, but it was definitely brisk and invigorating...
Chest: DB bench presses (3 x 10, 9, 8 + X Reps); Decline parallel presses (3 x 10, 9, 8 + X Fade)
Delts: DB presses (3 x 12, 9, 7 + X Reps); Laterals raises (3 x 12, 10, 8 + X Reps)
Triceps: Dips (3 x 10, 9, 7 + X Reps); Close-grip presses (3 x 10, 9, 7 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
There really must be something in my Canadian blood that thrives in cold weather, as it's tough for me to have a bad workout when it's below freezing outside, and especially if there's snow on the ground like there was this morning. Maybe I'm just channeling my inner child, but whatever it is, I like it. Doesn't hurt that we're guaranteed to have our first white Christmas as a family, as there's no way this will all melt in the next couple of days. Excellent forecast and excellent workout. Plus, I'm already looking forward to an early-morning workout on Christmas day, just because the Midwest X-Rep Training Center never closes. LOL!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, DEC. 20, '13: BACK, BICEPS (4X + TORQ)
Fantastic Friday! It felt so good to be back in the groove. The feel on everything was incredible, and it almost made me forget about how bad last week was. Almost. Plus, it helps that it's the weekend prior to Christmas, so we also had some Festive Family Fun I was looking forward to for the afternoon...
Back: Undergrip rows (4x10 + X Fade); Bent-arm bent-over laterals (4x10 + X Fade); Close-grip parallel rows (3x30,20,15); Pullovers (4x10 + X Reps); DB shrugs (3x30,20,15 + X Fade)
Biceps: Concentration curls (4x10 + X Fade); DB curls (4x10); Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x12); Reverse wrist curls (3x12)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I did a carbon copy of my last full 4X + TORQ back and biceps day, but that was two weeks ago, so it almost felt like the first time. Every rep of every set felt good, and I could feel the targe muscles swelling after every single set. I missed that feeling, so it was nice to have it back. Even forearms swelled up a bit more than usual. Luckily my upper body played a very limited role in our afternoon of family ice skating. Having been 32 years since Ive been in ice skates, it could've gone horribly wrong, but we got out of there with no broken bones or bruised butts.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, DEC. 19, '13: CHEST, DELTS, TRICEPS (4X + TORQ)
Creepy weather this morning, as it was actually nice out. It's actually been pretty nice all week, and I hate that. Bring the cold back! LOL. It did allow for a great, fresh-air session this morning, and it felt great to have a fourth training day in a row, especially after having only two half-assed workouts last week due to being sick...
Chest: Decline parallel presses (3x10 + X Fade); Incline DB presses (3x10 + X Reps); DB flyes (3x30,20,15)
Delts: Lateral raises (4x10 + X Reps); DB upright rows (4x12 + X Reps); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x12 + X Fade); Lying DB extensions (4x10 + X Reps); Overhead one-arm DB extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
While my sinuses and lungs don't quite feel 100%, everything else does, so it was a great workout, but there wasn't much to compare it to over the past 2 weeks. It's like riding a bike, though. Chest got a really nice pump, but you may notice I've gone down to 3X on everything pec-related. It seems the more I do for chest, the more issues I have with midback pain, so I'm hoping to sort out any issues with an imbalance. I've also bumped up to 4x12 on most exercises with a short ROM in order to maximize the tension time.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, DEC. 18, '13: LEGS + MISC (DP 4X +)
I used mostly Progressive-Speed 4X for legs last week, so I went to DP 4X+ today, adding weight to each set. Immediately after the last heavy set, I used a lighter weight for a speed set. The effectiveness of that last X-celeration set really floors me--almost literally as I was stumbling and bumbling around on rubbery legs after. Great workout, especially with the residual arms and delt work at the end. Who doesn't like to finish a workout with full-blown arms and shoulders?.....
Quads: Front squats (3x10,7,6) last set ss Back squats for 10 speed reps; Sissy squats (3x5-7 Xcen, 5-7 Xcel)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,5) last set ss DB semi-stiff-legged deadlifts for 12 speed reps; DB walking lunges (2x10)
Calves: One-leg calf raises (3x12,10,8) last set drop to bodyweight and do 9 speed reps; Freehand donkey calf raises on power rack (3x5-7 Xcen, 5-7 Xcel)
Misc.: Separate-handle pushdowns (3x12) ss Close-grip cable curls (3x10); Lateral raises (3x10) ss DB pullovers (3x12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Even with the residual arm and shoulder work at the end, this workout only took 50 minutes. I kept the same back-end work; however, I did reverse the exercises on the first superset--Pushdowns to Cable curls--just for grins. Felt great and arms pumped up almost immediately. One change I didn't list above: Instead of a third set of Laterals, I did Face pulls on one side of the crossover machine with separate handles, pulling them from straight out in front of my face to the sides of my head, just above the top. Great exercise for medial and rear delts as well as upper mid back. The felt so good that I may do all three sets there next time.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, DEC. 18, '13: LEGS, ABS (POWER)
That was an interesting workout. I had taken into account that I had been sick, so this one might be tough, but I never did the math. LOL! It had been exactly two weeks since my last leg workout, so things were a bit shaky. Literally...
Quads: One-leg split squats (3 x 12, 10, 8); Squats (4 x 12, 10, 9, 8)
Hamstrings: Stiff-legged deadlifts (4 x 15, 13, 12, 10 + X Reps)
Calves: One-leg calf raises (4 x15,12,10,9 (6)
last set was X Pause)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10 + X Fade); Planks (3 x 1min)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was suffering from an almost-comical case of SLS (Shaky Legs Syndrome) through the whole workout. Strength was actually fine, but my nervous system was all out of whack. Knowing that walking is a fairly important part of daily life, I only did 3 sets on the split squats, but I did 4 on the standard version, as there was a bit more synergy there--and a lot less dancing. I did One-leg calf raises as the only calf exercise, but I did them a hybrid style of DP 4X. I started with a heavy enough weight to hit failure at 15 reps, then continued from one leg to the other for 4 sets with no rest, and I added an X Pause round at the end, but kept those final post-pause reps as X only. I sense a lot of soreness in store for tomorrow.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, DEC. 17, '13: BACK, BICEPS (POWER)
I needed that! Still not full recovered, but I was at least able to push hard and have a real workout, thanks in part to letting myself give in to the endorphins. As an added bonus, Power days give you a bit more rest between sets, which is helpful when you need to continuously clear your sinuses or cough your lungs out. All a sign of healing, really. LOL...
Back: One-arm DB rows (3 x 12, 11, 10); Bent-arm bent-over laterals (3 x 12, 10, 9 + X Fade); Undergrip rows (3 x 10, 9, 8); DB shrugs (3 x 12, 11, 10 + X Reps)
Biceps: DB curls (3 x 12, 10, 9); Concentration curls (3 x 10, 9, 8 + X Fade); Alternate hammer curls (3 x 9, 8, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
It felt really good to train hard today. There's nothing enjoyable about holding back, with the exception of speeding up the recovery process. Training smart seems to have helped, as things were pretty much in full swing today. I had almost forgotten what it felt like to get a pump, but the workout ended with a full-fledged reminder. It's good to be back... On back day, no less!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, DEC. 16, '13: CHEST, BACK, ABS (DP 4X)
I started chest and back with Downward-Progressions 4X on a big midrange exercise--adding weight to each of three sets instead of four. Then I got tricky with some X-centric followed by X-celeration, like this: Once I got near failure on lifting in one second and lowering in six, I launched into speed reps, getting around five or so. I even did some supersets today, which was some real change to gain...
Chest: DB bench presses (3x12,10,8); Wide-grip dips (3x6-8 Xcen, 4-6 Xcel); Cable flyes (2x8-10) ss Flat flyes (2x7-9) ss Palms-facing DB bench presses (2x6-8 Xcel)
Back: Parallel-grip machine rows (3x12,10,8); Undergrip bent-over rows (3x6-8 Xcen, 7-10 Xcel); DB pullovers (2x12,10 + StatX) ss Bent-arm bent-over laterals (2x10-12); Separate-handle cable upright rows (3x12,10,8) last set ss DB upright rows (1x12 Xcel)
Abs: Incline kneeups (3x7 Xcen, 8, 9 Xcel); Ab Bench crunches (2x10-12 + X Reps) ss Planks (2x40 sec, 30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: As you know from the new e-book, with DP 4X+ you superset the last heaviest set with a speed set. You either decrease the weight by half and continue with the same exercise at 1.5 seconds per rep or you move to a different exercise for your X-celeration set. I decided to drop that "+" (speed) from the equation and do it on a second exercise--immediately after X-centric reps. On Wide-grip dips, for example, I lowered in six second and raised in one for about seven reps--near failure but not quite--then I immediately launched into speed reps, getting around five or six. Talk about pain, er um, change to gain. Really like the supersets today as well--even a tri-set for chest--cable flyes to flat-bench flyes to palms-facing DB bench presses (with the same flye weight). Incredible way to finish with a deep-aching, full-blown pump.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, DEC. 16, '13: CHEST, DELTS, TRICEPS (POWER)
It's been just over a week now since I first felt something coming on, but the road to recovery is in full swing. Of course, that still puts me on that fine line between full recovery and full relapse, so it's tough to find that balance when motivation and endorphins are working hard to overthrow any common sense. Let the battle begin...
Chest: DB bench presses (3 x 12, 10, 10); Decline parallel presses (3 x 10, 10, 9)
Delts: DB presses (3 x 12, 10, 9); Laterals raises (3 x 12, 10, 10)
Triceps: DB extensions (3 x 12, 10, 9); Close-grip presses (3 x 10, 10, 9)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
My reps are almost identical to last Monday's workout, but the weights were down a bit. I'd normally go to positive failure on each set for Power day, plus tacking on some X Reps at the end of sets. Today, however, I actually went just shy of failure on the first two sets, reached positive failure on the last set, and skipped X-Rep partials at the end. It made for a better-than-expected session, but not exactly 100%. I think that's a good thing today, though. I'd rather have a good workout today followed by great workouts for the rest of the week rather than a great workout today and no workouts for the next few days as I struggle for full recovery.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, DEC. 13, '13: BACK, BICEPS (4X + TORQ)
What a crappy week! Apparently my groggy mornings from last Friday through Monday were indicative of something coming on. Not sure if it's been a head flu or just a bad cold, but it took me out physically and mentally for a few days. Today was nowhere near 100%, but I had stuff to do, and I couldn't force myself to miss another workout...
Back: Undergrip rows (4x10); Bent-arm bent-over laterals (4x10); Pullovers (4x10 + X Reps)
Biceps: DB curls (4x10); Incline curls (4x10)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Well, it was a workout, and it felt good to do something, but I won't claim it was a great. I did 4X on everything, and I even split up back and biceps to avoid training them together, as getting fatigued might have thrown my immune system into a downward spiral, and it's been rough enough already that I didn't want to take any risks. Another benefit of the home PowerBlock gym is that I can do a double split when needed, and today was a prime example. Hoping to feel good enough to train legs tomorrow morning so that everything gets hit at least once this week.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, DEC. 13, '13: DELTS, ARMS (DP 4X)
Progressive-Speed 4X got it done today--but I only did a 3X sequence instead of 4 sets. And I only used that method on the first exercise (midrange). For the stretch move I did two drop sets or two supersets. Haven't done drops in a while, and it felt great for delts. For the contracted-position exercise I did a standard 3X sequence. Quick workout, massive pump...
Delts: Standing Arnold presses (3x9 Xcen, 10, 11 Xcel); One-arm cable laterals (1x10(7), 1x9(6) + StatX); EZ-bar upright rows (3x10 + X Reps)
Triceps: DB close-grip bench presses (3x8 Xcen, 9, 10 Xcel) Incline DB extensions (2x10, 8) ss DB pullovers (2x9,8); Reverse-grip pushdowns (3x10)
Biceps: Barbell curls (3x10 Xcen, 11, 14 Xcel); Incline curls (2x10,8) ss Hammer curls (2x8,6 + StatX); Concentration curls (3x10)
Forearms: Wrist curls (2x8 Xcen, 10); Rockers (1x18 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I can't remember the last time I did drop sets. One One-arm cable laterals they felt great--and reducing the weight is simply a matter of moving the pin to the next plate and continuing. Instead of drop sets on the stretch moves for tri's and bi's I did supersets. For tri's it was Incline DB extensions with DB pullovers (one of my favorite supersets for the beefy sweeping long head of the triceps), and for bi's it was Incline curls with Hammer curls (standing). That pumps both heads of the biceps plus the brachialis. The drops and supers really helped the pump, which was a bit difficult today because the warehouse gym was like a meat locker. My beef needed thawing, so drops and supers heated things up nicely, not to mention the speed sets on the midrange moves.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, DEC. 11, '13: LEGS + MISC (PS 4X)
I almost learned the hard way that old guys really need to keep their egos in check in the gym--even when it comes to range of motion. When I got to walking lunges, I decided I really needed to step out far so the trailing leg almost straightens. Not a good idea with so much lower-body fatigue already present and a slippery concrete warehouse floor. I almost ate cement--could've broken a hip. Lol. Luckily, I recovered before hitting the floor, swallowed hard so my heart went back into my chest from my throat, and continued. Other than that, a great workout--with a surprise addition (more on that in the Summary below).....
Quads: Front squats (4x8 Xcen, 8, 6, 12 Xcel) last set switched to Back squats for 12 speed reps; Sissy squats (3x12,9,7--added weight each set; DP 4X)
Hamstrings: DB semi-stiff-legged deadlfts (4x8 Xcen, 8, 6 12) last set switched to DBs; DB walking lunges (2x10)
Calves: One-leg calf raises (4x9 Xcen, 10, 8); Freehand donkey calf raises on power rack (2x22 Xcel, 18 Xcel); Bodyweight seated calf raises on power rack (1x10 Xcen, 15 Xcel)
Misc.: Close-grip cable curls (3x10) ss Separate-handle pushdowns (3x12); Lateral raises (2x10,9) ss DB pullovers (2x12,10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I received a question about arm specialization when on a three-days-per-week routine like the one I'm experimenting with (from the Super-Size Crash Course, Chapter 6, hitting each muscle only once every seven days with direct work). The bodybuilder said he has weak arms and wants to specialize, asking if he should just do more work on Friday. I said yes, he could do that, but he may ALSO want to do an abbreviated arm routine at the end of leg day. That's because research shows that the boost in anabolic hormones from leg work can positively affect smaller muscles worked after--at the same workout. So I gave it a whirl today. Considering my leg workout only takes about 40 minutes, the ancillary arm/delt work I did was ideal, especially the supersets in 4X style. I may stick with this for a while. I'll have more in tomorrow's e-zine. If you're not a subscriber, you can get it free. Sign up on the X-Rep homepage, top left HERE.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, DEC. 9, '13: CHEST, BACK, ABS (PS 4X + TORQ)
There's something special about starting each bodypart with Progressive-Speed 4X. And today I did four sets instead of three--Set 1, X-centric (lift in one second, lower in six); Sets 2 & 3, standard (lift in one second, lower in three); Set 4, X-celeration (each rep 1.5 seconds). I followed that with another big exercise in PS 4X style but with only three sets. Then I did two standard sets of an isolation move and one set of another iso exercise as a mini-TORQ set finisher--around 20 reps. So for chest and back the set progression was 4-3-2-1. For abs it was 3-2-1, as you'll see below. This is a great method to trigger new growth...
Chest: Wide-grip dips (4x8 Xcen, 10, 8, 11 Xcel); Low-incline DB presses (3x7 Xcen, 10, 12 Xcel); Cable flyes (2x10,8 + StatX); Flyes (1x20)
Back: Parallel-grip machine rows (4x8 Xcen, 10, 8, 12 Xcel); Undergrip bent-over rows (3x8 Xcen, 11, 12 Xcel); DB pullovers (2x12,10); Bent-arm bent-over laterals (1x22); Separate-handle cable upright rows (3x8 Xcen, 10, 12 Xcel); Shrugs (1x20)
Abs: Incline kneeups (3x8 Xcen, 9, 9 Xcel); Ab Bench crunches (2x12,10) ss Planks (1x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I packed quite a few sets into that 45--minute workout. I rested only 35 seconds between all sets, except on the exercises like Cable Flyes, DB pullovers and Ab Bench crunches, which were standard sets. Those I rested for one minute. Still lots of work in a short time. The four sets up front using Progressive Speed on a big midrange move is perfect to start with, as the first X-centric set really warms up the target muscle, getting lots of blood to it. The two standard sets has you feeling like you're doing good work, then the speed set at the end hits the target muscle like a sledgehammer. And no heavy weights are necessary. Even on the standard sets of iso exercises, the target muscle is so fatigued, you can't use joint-damaging poundages. Great workout!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, DEC. 9, '13: CHEST, DELTS, TRICEPS (POWER)
It was bound to happen. After weeks worth of nonstop great workouts, I guess it was time for an 80% day. I've felt a bit sluggish for the past few mornings, but shook it off within a few minutes of waking. Today there was also a headache, a slight feeling of dehydration, and even some "intestinal discomfort," so it seemed smart to reduce the intensity level, whether by choice or not....
Chest: DB bench presses (3 x 12, 10, 10); Decline parallel presses (3 x 10, 10, 9)
Delts: DB presses (3 x 12, 10, 9); Laterals raises (4 x 12, 12, 11, 10)
Triceps: DB extensions (4 x 12, 10, 10, 9); Close-grip presses (4 x 10, 10, 9)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
No sugar coating it today; I didn't have a great workout. I've learned a few things over the years, and one of those things is to listen to my body. I don't always do it, but I often pay the consequences when I don't, and it definiltey feels like I'm fighting something off. Knowing that endorphins would kick in and give me false hope, I decided to lower the volume slightly, and decrease the poundage. It was all enough to still create a good pump, but (hopefully) not enough to lower my immune system. Feeling a bit better a couple hours after the workout, so I'm hoping that a low-stress day and a good night of rest will get me back to 100% by tomorrow morning.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, DEC. 6, '13: DELTS, ARMS (DP 4X+)
I went back to basics today--sort of. I decided on midrange, stretch and contracted exercises for each muscle group, true Positions of Flexion, but I switched the order--I did the stretch move last instead of second as standard POF protocol dictates. On the midrange exercise, which I started with, I did Downward-Progression 4X+ but with only 3 sets in the sequence. As you know from our new e-book, the "+" is an added speed, or X-celeration, set immediately after the last heaviest set--and it's a pumper getter and fiber burner...
Delts: Standing Arnold presses (3x14,8,4) last set ss with Seated DB presses (1x12 Xcel); EZ-bar upright rows (3x10 + X Reps); One-arm cable laterals (3x10 + Stat X); Bent-over laterals (1x7 Xcen, 10 Xcel)
Triceps: DB close-grip bench presses (3x12,8,6) last set ss with Feet-on-floor bench dips (1x10 Xcel); Pushdowns (3x12); Incline DB extensions (2x9, 7); DB pullovers (2x6); DB pullovers (1x6 Xcen, 6 Xcel)
Biceps: Preacher curls (3x12,8,5) last set ss with DB curls (1x10 Xcel); Concentration curls (3x10); Incline curls (2x10, 8)
Forearms: Incline hammer curls (2x9,7) ss Wrist curls (2x12,9) last set ss with Rockers (1x20 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: As you can see, after the DP 4X+ on the first exercise, I did either a 3X sequence or standard sets to failure--which usually depended on whether or not I picked the right weight. Lol. Still testing this three-days-a-week routine, hitting each muscle group directly only once a week. It will take a few more weeks to tell if I need to bump it up, but it's perfect so far for winter training--very flexible over holidays, even if two workouts back up against each other.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, DEC. 6, '13: BACK, BICEPS (4X + TORQ)
I woke up feeling really groggy this morning, and I'm not sure why. Felt a little slow to get going, but seemed to be at 100% by the time I strolled down into the gym. Had a surprisingly good sessoin consider how I'd felt 30 minutes prior to training....
Back: Undergrip rows (4x10 + X Fade); Bent-arm bent-over laterals (4x10 + X Fade); Close-grip parallel rows (3x30,20,15); Pullovers (4x10 + X Reps); DB shrugs (3x30,20,15 + X Fade)
Biceps: Concentration curls (4x10 + X Fade); DB curls (4x10); Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x15); Reverse wrist curls (3x15)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was running in slow motion before my first set this morning, and I can't think of a good reason for it. Hopefully just a fluke, as I don't feel like I'm coming down with anything. Didn't matter by the time I picked up the weight for my first set on back, however. It felt like a normal Friday morning at the point. The only change to day was that I went back to non-supported concentration curls for the opening contracted movement on biceps. The DB spider curls were good last week, but I had time, and the one-arm movement tends to allow a better contraction.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, DEC. 5, '13: CHEST, DELTS, TRICEPS (4X + TORQ)
Several factors led to a great workout this morning. I think the reintroduction of stretch position moves for the second half of the week made a big difference, but it was also really cold this morning with a light dusting of snow on the ground. That seems to be when I get my best workouts, so regardless of the 18° temperature outside, I cracked the window open and went at it with fury...
Chest: Decline parallel presses (4x10+ X Fade); Incline DB presses (4x10); DB flyes (3x30,20,15)
Delts: Lateral raises (4x10 + X Fade); DB upright rows (4x10 + X Reps); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x12 + X Fade); Lying DB extensions (4x10 + X Reps); Overhead one-arm DB extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
As I mentioned above, it was a truly great workout, and while a good part of that was likely due to the cold weather, bringing back the stretch position exercises on the 4X + TORQ day seems to have added to the pump signficantly. The only change from the same workout last week was that I did Overhead one-arm DB extensions to finish triceps rather than the barbell version. I prefer the efficiency of the barbell, but dumbells seem to be a more focused exercise. Looking forward to another cold-weather workout tomorrow morning.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, DEC. 4, '13: LEGS (DP 4X + PS 4X)
It was a quick 40-minute lower-body blast today. I integrated Downward-Progression 4X+ and Progressive-Speed 4X. The finishing "speed," or X-celeration, set is the real killer on both of those methods--and I tried something a little different for calves, as you'll see in the Summary below. Man, what a fiber-activating size shocker.....
Quads: Front squats (3x10,8,6--add weight on each set) ss last set with Squats (1x10 X-cel); Sissy squats (3x8 Xcen, 10, 12 Xcel)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,6--add weight on each set) ss last set with DB semi-stiff-legged deadlifts (1x12 X-cel); DB walking lunges (2x10)
Calves: One-leg calf raises (3x12,10,8--add weight on each set) ss last set with one-leg bodyweight donkey calf raises (1x12 X-cel); Bodyweight donkey calf raises on power rack (2x10 Xcen, 9 Xcen to 12 Xcel); Bodyweight seated calf raises on power rack (1x12 Xcen + 12 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: One small change was on One-legged calf raises. On the last heaviest set instead of dropping to bodyweight and doing a speed set, I went over to the power rack and did my X-celeration set with One-legged bodyweight donkey calf raises. New pain using the stretch-position exercise for an ending speed set. Hmm, wonder how it would be to go from Front squats to speed Sissy squats. Might be worth a try to activate new fiber size.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, DEC. 4, '13: LEGS, ABS (POWER)
You know it's going to be a good one when you wake up feeling your legs begging for a good workout. I was happy to have access to a wide-open window for some cool air to breathe between sets, though, as I found myself short on oxygen a few times...
Quads: One-leg split squats (4 x 10, 9, 8, 6); Squats (3 x 12, 11, 10 + X Reps)
Hamstrings: Stiff-legged deadlifts (4 x 15, 13, 12, 10 + X Reps)
Calves: One-leg calf raises (4 x 15, 13, 12, 10
+ X Reps); Seated calf raises (4 x 15, 14, 12, 10 + X Reps)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10 + X Fade); Planks (3 x 1min)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I'm still impressed with the effectiveness of the One-leg split squats. Much better now that balance is easier, too. I did squats with a squeeze at the top of each rep, as I don't have a leg extension available, but the contraction feels great as long as you're focused. Added a few rounds of planks to the end of ab work for some variety.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, DEC. 3, '13: BACK, BICEPS (POWER)
Not sure what happened, but I somehow managed to sleep a full 2 hours longer than usual. You can't argue with your body, though, as t's a fight you'll never win. Luckily I was still up early enough to fit everything in this morning...
Back: One-arm DB rows (3 x 12, 11, 10); Undergrip rows (3 x 10, 9, 8); Bent-arm bent-over laterals (3 x 10, 9, 8); DB shrugs (3 x 12, 11, 10 + X Reps)
Biceps: DB curls (4 x 10, 9, 8, 6); Concentration curls (4 x 9, 8, 7, 6); Alternate hammer curls (3 x 8, 8, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
As much as I may have needed it, I'm not a big fan of sleeping in, even if it means I'm still awake at an early time by most standards. That said, I'm sure I needed it, and it didn't affect my workout, so no worries. You can see that my reps are creeping a bit higher as my strength goes up on this routine. Everything feels great, though, so I see no reason to increase the poundage and risk joint pain. Each set is to failure, too, so it's not like I'm holding back anyway. The slightly higher reps just feel better now than they did 20 years ago. LOL! I don't want to go much higher in the rep count than I currently am for "power" day, though, so I will start to increase a bit next week.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, DEC. 2, '13: CHEST, BACK, ABS (DP 4X +PS 4X)
Back to Downward-Progressions 4X, but with three sets and a final add-on speed blast. In other words, I added weight to every set for three sets, then immediately after the last one I did a similar exercise at 1.5 seconds per rep--like Pushups immediately after my last set of DB bench presses. I mixed in some exercises with Progressive-Speed as well--to make the target muscle swell and trigger painful yells...
Chest: DB bench presses (3x12,10,8) last set ss with Pushups (1x10 Xcel); Wide-grip dips (3x8 Xcen, 10, 11 Xcel); Cable flyes (2x10,8 + X Reps)
Back: Chest-supported DB rows (3x12,10,8) last set ss with Bent-over rows (1x11 Xcel); Undergrip machine rows (3x8 Xcen, 10, 12 Xcel); DB pullovers (2x12,10 + StatX); Separate-handle cable upright rows (3x12,10,8) last set ss DB upright rows (1x12 Xcel); DB shrugs (1x12 + X Reps)
Abs: Ab Bench crunches (3x12,10,8) last set ss with Incline kneeups (1x10 Xcel); Planks (2x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: It's December, so there's been a bit of backing off volume-wise. The three set pyramid feels good--no six-rep set, so even less joint stress. That combined with a supersetted speed set as a fourth seems to work well in conjunction with PS 4X, which I did on a different exercise. Doing X-centric, standard set and X-celeration worked great on dips--I didn't need more than bodyweight. As for back, it felt really fatigued in the middle traps, but if I had to to it over, I'd end with an X-centric set of Undergrip chins, just to get that overhead-pulling lat stimulation. Still, great workout for new mass creation.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, DEC. 2, '13: CHEST, DELTS, TRICEPS (POWER)
What a great holiday weekend! Spent a lot of quality time with the family, and the weather was incredibly nice for this time of year. Plus, I still have leftover turkey to last through today, so I don't feel like I ever overindulged...
Chest: DB bench presses (4 x 12, 10, 8, 7 + X Reps); Decline parallel presses (4 x 10, 9, 8, 7 + X Fade)
Delts: DB presses (4 x 12, 10, 9, 7 + X Reps); Laterals raises (4 x 10, 9, 8, 7 + X Reps)
Triceps: Dips (4 x 10, 9, 7, 6 + X Reps); Decline extensions (4 x 10, 9, 8, 6 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was looking forward to this morning's workout, but also wanted a bit of change. I decided to drop the stretch movement today in favor of 4 sets each on midrange and contracted exercises. Felt great, and seemed to feel more like a "power" workout this way, but probably only because I was more focused. Triceps didn't feel quite as good as chest and delts, however, so if I do this again next week, I'll use different exercise choices. For now, though, it's time for a turkey omelet.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, NOV. 29, '13: BACK, BICEPS (4X + TORQ)
The funny thing about Thanksgiving day is that I always talk big about how much I'll eat, but then I sit down and have a pretty normal sized meal. I guess I just can't handle the multiple servings like I could when I was younger. The good thing, however, is that I get even more leftovers this way, and I never feel like I'm going to expolode from eating too much...
Back: Undergrip rows (4x10 + X Fade); Bent-arm bent-over laterals (4x10 + X Fade); Close-grip parallel rows (3x30,20,15); Pullovers (4x10 + X Reps); DB shrugs (3x30,20,15 + X Fade)
Biceps: DB Spider curls (4x10 + X Fade); DB curls (4x10); Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x12); Reverse wrist curls (3x12)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Another benefit of not overindulging yesterday is that I had no turkey hangover, so it was a typically perfect Friday morning workout. Even better knowing that I'll (likely) work just a half day, and there's still plenty of turkey and mashed potatoes to make for a few nicely balanced meals trough the weekend.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THANKSGIVING THURSDAY, NOV. 28, '13: CHEST, DELTS, TRICEPS (4X + TORQ)
Turkey Day! I'm not going to lie; I love training on holidays. At least I enjoy it when the gym is just a couple of seconds away. It's pretty easy to have a great workout when you know there's not a load of work waiting for you when you're done, but the thought of a breakfast of pumpkin pancakes certainly doesn't hurt either...
Chest: Decline parallel presses (4x10+ X Fade); Incline DB presses (4x10); DB flyes (3x30,20,15)
Delts: Lateral raises (4x10 + X Fade); DB upright rows (4x12 + X Reps); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x12 + X Fade); Lying DB extensions (4x10 + X Reps); Overhead barbell extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
It probably didn't hurt that today is usually a great training day already, but it was definitely a little extra great today. The only real change today was that I used the KettleBlock handle for my Incline one-arm laterals. It really seemed to allow for a better stretch, so I'll stick with these on the 4X + TORQ day. Pump was outstanding on everything, and the deep burn was a refreshing way to start the day. Plus, now I get to look forward to a full day of family festivities. Oh, and lots of good food. Happy Thanksgiving.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, NOV. 72, '13: DELTS, ARMS (4X 2.0)
Seems like I just worked delts and arms--because I did: Friday. Plus, this is my third workout in a row, so I made it a quick one. Trained at my commercial gym, which wasn't crowded (whew). I did a standard 3X sequence for most exercises--nothing fancy like PS or DP--and some exercises I just did with standard sets--a good strategy when I started with a weight that was too heavy for 3X. Lol. What really made the workout difficult was that my watch battery was dead, so if the gym clock wasn't in view, I had to count down my rests between sets. I was definitely a numbers game today--but what a great pump, even with the lower set totals...
Delts: Machine presses (3x12); DB upright rows (3x10(6) rest/pause last set); Seated laterals (3x10(7)--drop on last set)
Triceps: Cable pushouts (3x12); Pushdowns (3x10(6)(4)--rest/pause last set)
Biceps: Incline curls (3x10); Concentration curls (2x10,8 + X Reps); Alternate hammer curls (2x10,8); Incline hammer curls (1x10)
Forearms: Wrist curls (3x15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Strange that my biceps and triceps were sore from Monday's chest/back attack. More reason to keep my volume down today on arms--but I went ahead and pounded delts pretty hard--even added a drop set and a rest/pause set.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, NOV. 27, '13: LEGS, ABS (POWER)
It's Turkey Eve! Knowing there'd be plenty of food to deal with tomorrow meant it was okay to push into a new realm of recovery requirements for tomorrow. Actually, it was basically the same as the last Power leg day, but I did have something pushing me a bit harder today...
Quads: One-leg split squats (3 x 10, 8, 6); Sissy squats (3 x 10, 9, 8 + X Reps); DB squats (3 x 12, 11, 10 + X Fade)
Hamstrings: Stiff-legged deadlifts (4 x 20, 15, 14, 12 + X Reps)
Calves: One-leg calf raises (4 x 12, 11, 10, 9
+ X Reps); Seated calf raises (4 x 15, 14, 12, 10 + X Reps)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Chest is still sore from Monday, back is still getting sore from yesterday, and quads were still sore from Saturday. Feels like I'm a walking experiment to see if soreness results in growth. LOL! It won't be much trouble rationalizing an extra serving of our turkey from Synergistic Acres tomorrow, but that's going to happen regardless of muscle soreness. It's 24 hours away, but I can almost taste that bird already.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, NOV. 26, '13: LEGS (PS 4X)
I was supposed to be off from the gym today, but I figured I'd better get a workout in considering Thanksgiving, etc. I may work out tomorrow as well just to get another one under my belt--and deplete my muscles so at least some of the pumpkin pie can go there instead of my gut. Lol. As for today's session, I went with Progressive-Speed 4X for almost every exercise, but I used 3 sets, not 4. I'm always amazed after a PS 4X-dominant workout because the set total is NOT high, but the after-ache is. PS 4X is a damn good mass tactic without the need for major volume.....
Quads: Front squats (3x8 Xcen, 8, 12 Xcel) last set switched to Back squats for 12 speed reps; Sissy squats (3x8 Xcen, 10, 12 Xcel)
Hamstrings: DB semi-stiff-legged deadlfts (3x8 Xcen, 10, 12); DB walking lunges (2x10)
Calves: One-leg calf raises (3x9 Xcen, 10, 12 Xcel); One-legged donkey calf raises on power rack (2x12,10 + X Reps); Bodyweight seated calf raises on power rack (1x10 Xcen, 15 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: That workout only took me about 40 minutes--and it would've been shorter if I wasn't gasping for air after each PS sequence. The ending speed set really takes a toll, especially on Squats and Semi-stiff-legged deadlifts. The walking lunges, done standard style, were no picnic either. Walking across the warehouse floor holding dumbbells and after speed sets for both quads and hams is precarious to say the least. I felt like I was walking a tightrope in a high-wire act--with screaming quads. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, NOV. 26, '13: BACK, BICEPS (POWER)
Back and bis feel like they're on swole patrol this morning. Strength was great today, and the feel was pretty intense, but I'm convinced it's because of the slightly higher reps—at least for what's considered a "power" day...
Back: One-arm DB rows (3 x 10, 9, 8); Bent-arm bent-over laterals (3 x 10, 9, 8); Undergrip rows (3 x 10, 8, 7); Pullovers (3 x 9, 8, 6;) DB shrugs (3 x 10, 9, 8 + X Reps)
Biceps: DB curls (3 x 9, 8, 6); Incline curls (3 x 9, 8, 7 + X Reps); Concentration curls (3 x 9, 8, 6); Alternate hammer curls (3 x 9, 8, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Back got a little bit more of a pump than it did on the last Power day. I wasn't in the mood to load the barbell today, so I decided on on DB curls for biceps, but I kept the weight in control in order to avoid the awkwardness of the wider Powerblocks for standing curls. Worked great!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, NOV. 25, '13: CHEST, BACK, ABS (PS 4X)
I kicked off last week's workouts with Downward-Progressions 4X, adding weight to every set. This week I decided to go with all Progressive-Speed 4X, but with 3 sets, not 4. That's the same weight on every set, with set 1 being X-centric (raise in one second, lower in six), set 2 standard (raise in one second, lower in three) and set 3 in speed, or X-celeration, style (1.5-second reps). Loved it. Quick workout, full pump, guaranteed soreness...
Chest: Wide-grip dips (3x8 Xcen, 10, 11 Xcel); Low-incline DB presses (3x7 Xcen, 10, 12 Xcel); Cable flyes (3x7 Xcen, 9, 9 Xcel)
Back: Parallel-grip machine rows (3x8 Xcen, 11, 12 Xcel); DB undergrip bent-over rows (3x8 Xcen, 11, 12 Xcel); DB pullovers (3x9 Xcen, 11, 14 Xcel); Separate-handle cable upright rows (3x8 Xcen, 10, 12 Xcel); Lateral-shrugs (3x7 Xcen, 11, 14 Xcel)
Abs: Incline kneeups (3x8 Xcen, 9, 9 Xcel); Ab Bench crunches (2x12,10) ss Planks (2x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Three sets per exercise with only 35 seconds between them makes for a fast, efficient workout. And the target muscles are hammered. The only thing I feel like I missed was an overhead pulling movement, like pulldown--but that machine is long gone from the warehouse gym. Guess it's back to undergrip chins next back workout. Even so, my back was blasted after the above, and chest was fully pumped too. Abs? Damn those planks hurt, especially supersetted with full-range crunches on the Ab Bench. Good ending to a wicked workout.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, NOV. 25, '13: CHEST, DELTS, TRICEPS (POWER)
It used to be that if it was the Monday before Thanksgiving that I'd have to plan for an abbreviated week of training, and a full 4-days off from the gym. Not so when your gym is open 24/7/365. I actually found myself looking forward to this coming Thursday morning's workout already. Maybe because I'm crazy, or maybe because it'll make me look forward to that slice of pumpkin pie a little more...
Chest: DB bench presses (3 x 10, 8, 7 + X Reps); Incline DB flyes (3 x 10, 9, 8 + X Reps); Decline parallel presses (3 x 10, 9, 8 + X Fade)
Delts: DB presses (3 x 8, 7, 6 + X Reps); Incline lateral raises (3 x 9, 8, 7 + X Reps): Laterals raises (3 x 10, 9, 7)
Triceps: Dips (3 x 8, 7, 6 + X Reps); Overhead one-arm DB extensions (3 x 9, 8, 6 + X Reps); Decline close-grip parallel presses (3 x 10, 9, 7 + X Fade)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Aside from this being my longest workout of the week, no complaints at all today. "Long" is all relative, too, as the workout only takes just over an hour. My mind still has trouble getting around the low-rep count on the final set of most exercises on the Power day, so you can see that I've added X Reps back into the mix, and X Fade at the end of the contracted movements. Overall, just the right way to start a holiday week. I can almost taste the turkey and mashed potatoes already.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, NOV. 22, '13: DELTS, ARMS (DP 4X + PS 4X)
The workout that I used Tuesday to smash chest, back and abs was a good one. It combined Downward-Progression 4X and Progressive-Speed 4X with some standard sets. I decided to carry that unreal feel over to delts and arms--but pulling back to 3 sets for each sequence. Here are the bodypart-smashing results...
Delts: Standing Arnold presses (3x14,9,6) last set ss with Seated DB presses (1x12 Xcel); EZ-bar upright rows (1x7 Xcen, 6 Xcel); One-arm cable laterals (2x10,8 + Stat X); Seated laterals (1x7 Xcen, 8 Xcel); Bent-over laterals (1x9 Xcen, 15 Xcel)
Triceps: DB close-grip bench presses (3x12,8,6) last set ss with Angled pushups (1x10 Xcel); Feet-on-floor bench dips (1x8 Xcen, 10, 9 Xcel); )Incline DB extensions (2x9, 7); DB pullovers (1x7 Xcen, 9 Xcel)
Biceps: DB curls (3x12,8,5) last set ss with Close-grip cable curls (1x9 Xcel); Rope cable hammer curls (3x8 Xcen, 10, 9 Xcel); Incline curls (2x10, 8); Concentration curls (1x8 Xcen, 5 Xcel)
Forearms: Wrist curls (3x15,9,6) last set ss with Rockers (1x18 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: On the first exercise I used DP 3X, supersetting the last set with one speed set of a similar exercise for a killer pump and dormant fiber activation. Then the exercise after that I tried to pick another midrange move, hitting it with PS 3X, that is, X-centric set, standard set and X-celeration set all with the same weight and separated by 40 seconds of rest. Talk about hammer time! I followed with two standard sets of a stretch-position exercise and then and ending exercise using X-centric to failure, then, with no rest, launching into a speed set. What a way to finish. The concentration curls were especially interesting because I did the X-centric portion seated, then stood up and did Arnold style nonsupport concentration curls for X-celeration reps. I could still only get 5 speed reps though. Bi's were definitely smashed. Another great workout. Getting excited with all of these new methods swirling and "speeding" into my workouts. And, like any good bodybuilder, I even love the soreness. Lol.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).


JONATHAN--FRIDAY, NOV. 22, '13: BACK, BICEPS (4X + TORQ)
Nothing like a Feel-Good Friday Morning Workout to start the last day of a work week. I couldn't help but notice the deep soreness I still have in my quads from Wednesdays leg workout, but hopefully that will clear up before tomorrow morning's Saturday session. It sure didn't stop back and bis from getting blasted...
Back: Undergrip rows (4x10 + X Fade); Bent-arm bent-over laterals (4x10); Close-grip parallel rows (3x30,20,15); Pullovers (4x10 + X Reps);
DB shrugs (4x12 + X Fade)
Biceps: Concentration curls (4x10 + X Fade); DB curls (4x10); Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (3x12); Reverse wrist curls (3x12)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Back work was great today, and the Close-grip parallel (DB) rows are quickly becoming a favorite new exercise. Keep in mind that I use chest support for most of the back work today, but the parallel rows feel about as good as, if not better than, the cable variety, especially if you keep the bells together through the full range of motion. The only change for biceps was that I did the Concentration curls without elbow support to keep tension on the biceps the entire time. Also added in some forearm work at the end, despite getting some good indirect work from all the back and biceps exercises. I'm already looking forward to the massive pumpkin pie-infused pump I'll get next Friday morning after the giant turkey feast on Thanksgiving.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).


JONATHAN--THURSDAY, NOV. 21, '13: CHEST, DELTS, TRICEPS (4X + TORQ)
Oh, so good! I don't think there's a single thing I'd change about today's workout at this point. Weights were perfect, burn was intense, and the pump was outstanding. It was all extra impressive considering that I woke up feeling a little extra groggy this morning, but my morning coffee seemed to clear that up quickly...
Chest: Decline parallel presses (4x10); Incline DB presses (4x10 + X Reps); DB flyes (3x30,20,15 + X Reps)
Delts: Lateral raises (4x10); DB upright rows (4x10 + X Reps); Incline one-arm laterals (3x30,20,15 + X Reps)
Triceps: DB kickbacks (4x10); Lying DB extensions (4x10 + X Reps); Overhead barbell extensions (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
As much as I like the feel of moving heavy weights on Power day, I definitely prefer the feel of using the target muscle group. The 4X + TORQ day is unbelievalbe in that regard. The DB upright rows are the better choice for a 4X midrange shoulder exercise for me, and DB kickbacks were much better for a contracted movement on triceps versus the presses from last week. Several exercises have proved how great the quick-change ability of the PowerBlocks is, but kickbacks in particular make me really appreciate the 2.5-5 lb increments. LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, NOV. 20, '13: LEGS (DP 4X + PS 4X)
Last week I used Progressive-Speed 4X as the core method for my leg workout. This week it's back to Downward-Progression Plus--that is adding weight to each set so reps decrease and then supersetting the last set with a speed set of s similar exercise. If you want to push your muscles into the growth zone, this method gets deep fibers down to the bone.....
Quads: Front squats (4x10,8,6,4--add weight on each set) ss last set with Squats (1x10 X-cel); Sissy squats (3x7 Xcen, 10, 10 Xcel)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,6--add weight on each set) ss last set with DB semi-stiff-legged deadlifts (1x12 X-cel); DB walking lunges (1x10)
Calves: One-leg calf raises (4x12,10,8,6--add weight on each set) ss last set with one-leg bodyweight calf raises (1x12 X-cel); One-legged donkey calf raises on power rack (2x9 Xcen, 15 Xcel); Bodyweight seated calf raises on power rack (1x12 Xcen + 12 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The last time I did DP 4X+ upfront for legs, I only did 3 sets. I bumped it up to 4 since I'm only training three times a week now. I'm trying to fit a day off after each workout and then take weekends off, just to see how it goes. But this week I was forced to train yesterday (Tuesday) and today--two days in a row. Still felt good though--I feel primed to grow.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, NOV. 20, '13: LEGS, ABS (POWER)
It's a rare day when I wake up craving a deep burn in my quads, but today was that day, so I took advantage of it. I'm still amazed at how efficient of a leg workout you can get without any leg-specific equipment, but I certainly didn't feel like anything got shortchanged today...
Quads: One-leg split squats (3 x 10, 9, 8); Sissy squats (3 x 10, 9, 8); Front squats (3 x 12, 12, 11)
Hamstrings: Stiff-legged deadlifts (4 x 15, 14, 12, 12 + X Reps)
Calves: One-leg calf raises (4 x 12, 11, 10, 9
); Seated calf raises (4 x 15, 14, 12, 12)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
The limited amount of weight I have available requires a bit of creativity, plus a few extra reps here and there, but it doesn't really have any negative effects. I started with the One-leg split squats today, and that made the other quad work much more effective. I also added Sissy squats into the mix, and then finished with Front squats. I have no leg extension machine, so that meant concentrating on the squeeze at the top of the squats. Surprisingly effective with the amount of fatigue built up. Hamstrings got some work on both pressing movements for quads, but with only one direct exercise, I upped the set count to 4. I did the same with calves only because they seem to require a bit more volume.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, NOV. 19, '13: CHEST, BACK, ABS (PS 4X, DP 4X)
I mixed it up today, but kept in my two current favorite 4X mass methods--Downward Progression Plus and Progressive Speed. The "Plus" just means that immediately after my last set with the heaviest weight, around 6 reps, I do a similar exercise for a speed set, 1.5 seconds per rep (for example DB bench presses, last set ss with Bench pushups speed style). As for PS 4X, that method is 3 sets: X-centric, standard, and X-celeration, all with the same weight. Oh, and I'm experimenting with training only 3 days a week. That means my workouts are all over the place during the week--even back to back sometimes. Depends on how I feel: Instinctive 4X. Lol...
Chest: DB bench presses (4x12,10,8,5) last set ss with Bench pushups (1x10 Xcel); Cable flyes (2x10,8 + StatX); Wide-grip dips (3x8 Xcen, 9, 10 Xcel); Close-grip angled pushups (1x20)
Back: Chest-supported DB rows (4x12,10,8,6) last set ss Bent-over rows (1x12 Xcel); DB pullovers (2x12,10); Undergrip machine rows (3x8 Xcen, 9, 10 Xcel); Undergrip chins (1x10); Lateral-shrugs (2x15,12); Separate-handle cable upright rows (3x8 Xcen, 10, 12 Xcel)
Abs: Incline kneeups (3x8 Xcen, 9, 9 Xcel); Ab Bench crunches (2x15,12); Planks (1x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Adding weight to each set in a 4X sequence is perfect up front because I feel like I'm hammering the muscle with heavy weights, but the poundages are not really that heavy because of the 45-second rests between sets. It's the perfect semi-heavy mass attack for older geezers like me. Lol. And tacking on a speed set right after that last set really fires the deep growth fibers. Using this method along with Progressive-Speed 4X is the reason I'm experimenting with only 3 workouts a week. I'm thinking maybe the hyper fiber activation may require extra recovery time. We'll see. With my chest, back and abs twitching as I write this, my intuition appears to be right on target.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, NOV. 19, '13: BACK, BICEPS (POWER)
For those readers already training on the new SSCC routine, you may have noticed a bit of difference from my training blog. Not just the slightly higher-than-suggested reps I'm doing, but I've also changed the sequence around. I prefer to train legs the day after back, so Wednesdays and Saturdays will be legs for me, rather than Tuesdays and Fridays...
Back: One-arm DB rows (3 x 10, 9, 8); Bent-arm bent-over laterals (3 x 10, 9, 8); Pullovers (3 x 9, 8, 6); Undergrip rows (3 x 10, 8, 7); DB shrugs (3 x 10, 10, 9)
Biceps: Barbell curls (3 x 7, 6, 6); Incline curls (3 x 8, 9, 7); Concentration curls (3 x 10, 9, 8); Alternate hammer curls (3 x 8, 8, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Great workout! Although I don't think my son liked it, as he came down to visit while I was in the middle of Bent-arm bent over laterals, and he promptly left the gym thinking I was mad. Power days tend to get a big more vocal, I suppose. LOL! Weights are getting dialed in, but I'll continue to do a few more than what we have listed in the new e-book, as I don't like to argue with my joints: They always win. All the rep ranges feel great right now, however, and I'm already looking forward to the 4X + TORQ days at the end of the week.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, NOV. 18, '13: CHEST, DELTS, TRICEPS (POWER)
It's just 1 week on the new SSCC routine, but I'm really liking the feel of Power days followed by 4X + TORQ later in the week. Of course, I'm finding that my definition of "Power" is usually a couple of reps higher than what's listed, but still much more weight than I've been using, and fewer reps or longer rest than any of the methods I've been using. It's proving to be a great combination so far...
Chest: DB bench presses (3 x 10, 8, 7); Incline DB flyes (3 x 10, 9, 7); Decline parallel presses (3 x 10, 9, 8)
Delts: DB presses (3 x 8, 7, 6); Incline lateral raises (3 x 9, 8, 7): Laterals raises (3 x 10, 9, 7)
Triceps: Dips (3 x 8, 7, 6); Overhead one-arm DB extensions (3 x 9, 8, 6); Decline close-grip parallel presses (3 x 10, 9, 8)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I'm still figuring out weights on the first set of many exercises, so some of the reps will likely drop in upcoming weeks due to increased weight, but I do prefer not to use low single-digit reps even on power days, as the benefits of a slightly longer tension time seem to work better for me than all-out weight. Still pushing 100% on every single set, though, so it's not "light" training by any stretch. Everything stayed basically the same as last Monday, but I changed to DB presses for delts, as I know heavy upright rows will eventually lead to forearm issues for me, and the lateral raises were changed to standing rather than seated in order to avoid lower back compression.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--SATURDAY, NOV. 16, '13: BACK, BICEPS (4X + TORQ)
Training on a Saturday morning? Yeah, it's a new era! Okay, maybe it's actually just a new era of logging in to blog about it on a Saturday, as this certainly isn't new, but it will be a regular occurence since I'm on a 6-day schedule now...
Back: Undergrip rows (4x10); Bent-arm bent-over laterals (4x10); Close-grip parallel rows (3x30,20,15); Pullovers (4x10);
DB shrugs (4x12)
Biceps: Concentration curls (4x10); DB curls (4x10); Incline curls (3x30,20,15)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
It's always a good sign when you wake up on a weekend day and DON'T want to sleep in because you want to train instead. Great workout this morning! I'll be switching to barbells for the Undergrip rows on power day, but dumbbells still work great for 4X, especially if you use some chest support to ensure a complete contraction at the top. The same can be said for the Bent arm bent-over laterals, and I used the support on Close-grip parallel rows also. That was an attempt to mimic a V-bar seated cable row. They were fantastic! Arms responded very well to the modified pre-ex breakdown today, too. Biceps pump was off the charts by the time the incline curls were finished.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, NOV. 15, '13: DELTS, ARMS (PS 4X)
I switched it up today and went for a 3-2-1 attack. I did that because I wanted to start with Progressive Speed 4X--really 3X because it's only 3 sets: Set 1 is X-centric, lift in one second, lower in six; Set 2 is standard, lift in one second, lower in three; Set 3 is X-celeration, or speed, each rep lasting 1.5 seconds. I did that on the midrange exercise, then did two standard sets on the stretch move and one final set on the contracted-position exercise--but I did that one set with the first six reps X-centric style, then burned out with X-celeration reps. Whoa. Talk about a max-pump finisher--and the workout only took 45 minutes.
Delts: Standing Arnold presses (3x9 Xcen,10,11 Xcel); One-arm cable laterals (2x10,8 + Stat X); DB upright rows (1x7 Xcen, 8 Xcel); Bent-over laterals (1x9 Xcen, 15 Xcel)
Triceps: DB close-grip bench presses (3x8 Xcen, 9, 9 Xcel); Incline DB extensions (2x9, 7) ss DB pullovers (2x9,7 + StatX); Feet-on-floor bench dips (1x7 Xcen, 6 Xcel)
Biceps: DB preacher curls (3x10 Xcen, 12, 11 Xcel); Incline curls (2x10, 8); Concentration curls (1x8 Xcen, 5 Xcel)
Forearms: Incline hammer curls (3x8 Xcen, 9, 9 Xcel); Wrist curls (2x15,10); Rockers (1x20 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The contracted-position-exercise finisher was killer. Doing negative-accentuated reps--up in 1, down in 6--to near failure and then launching into X-celeration reps hammers the target muscle to the max. It's more difficult on some exercises, like Concentration curls. At 7 X-centric reps, by biceps was screaming, so doing X-celeration reps only had me grinding out 5. Same with Bench dips for triceps. Still a great technique. Might be interesting to rest/pause between the X-centric and X-celeration reps.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, NOV. 15, '13: (4X + TORQ) CHEST, DELTS, TRICEPS (SSCC)
So, I had to skip yesterday morning's workout, but it was for a very worthwhile reason. The only real problem was tha a workout would've actually helped with my creative flow by clearing my mind a bit, but it was still an exciting reason to miss. Plus, it meant I was fully charged and ready to attack the weights today...
Chest: Decline parallel presses (4x10); Incline DB presses (4x10); DB flyes (3x30,20,15)
Delts: Lateral raisess (4x10); DB presses (4x10); Incline one-arm laterals (4x10)
Triceps: Decline close-grip parallel presses (4x10); Lying DB extensions (4x10); Overhead barbell extensions (3x30,20,15)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
I'm loving this new SSCC breakdown with a few Power days followed by 4X + TORQ for a few days. It's a very different feel between the two, as well as a different mindset you need to have. So far this is seeming like the best of all worlds for rolling into the season of muscle growth.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, NOV. 13, '13: LEGS (PS 4X)
Last week I hit legs with the DP 4X+ method from our new e-book, Super Size Surge Crash Course. This week I decided to go with Progressive-Speed 4X, also from the new e-book. (The alternate Phase 1 workout in SSCC has you switch between DP 4X+ and PS 4X at every other workout.). The set total was not high, but the ache and burn almost made me cry. Lol. Seriously, PS 4X is a damn good tactic for blowing up a muscle and the deep fibers to fire and grow. My shaking, quaking thighs can attest to that.....
Quads: Front squats (3x7 Xcen, 8, 6) last set switched to Back squats (1x12 X-cel); Sissy squats (3x8 Xcen, 10, 12 Xcel)
Hamstrings: Semi-stiff-legged deadlfts (3x7 Xcen, 8, 6) last set switched to DB semi-stiff-legged deadlifts (1x12 X-cel); DB walking lunges (1x10)
Calves: One-leg calf raises (3x9 Xcen, 10, 12 Xcel); One-legged donkey calf raises on power rack (2x12,10 + X Reps); Bodyweight seated calf raises on power rack (1x22 Xcel; 1x10 Xcen)
Note: My current program incorporates methods from the The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method) and The Ultimate Power-Density Mass Workout 2.0. The workouts are designed around those in the NEW e-book Super Size Crash Course, in which Jordon Williamson packed on 18 pounds of muscle over the summer of 2013. Check it out HERE <==
Summary: I really like switching off from DP 4X+ to PS 4X. That works well for legs. I may try that for other bodyparts considering how roasted and toasted my legs are after today's quick workout. Rep-tempo variation within one workout absolutely has unique mass-building capabilities. The speed, or X-celeration, set is a scorcher, and my Walking lunges were a bit frightening with all the lower-body fatigue--more like Stumbling lunges. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, NOV. 13, '13: (POWER) BACK, BICEPS (SSCC)
There's nothing like waking up looking forward to your workout from the moment you open your eyes. Seems like it's been ages since I used some heavy weights for back, and joints were feeling ready and willing...
Back: One-arm DB rows (3 x 11, 10, 9); Bent-arm bent-over laterals (3 x 9, 8, 7); Pullovers (3 x 8, 7, 6); Undergrip rows (3 x 10, 9, 7)

Biceps: DB curls (3 x 8, 7, 6); Incline curls (3 x 9, 8, 7); Concentration curls (3 x 10, 9, 8); Alternate hammer curls (3 x 8, 7, 6)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
Misjudged the weight on One-arm DB rows, but they still felt good. As much as I love the Undergrip rows with high reps, the DB version just doesn't work well with heavy weight, so I'll move to the PowerBlock barbell next time. I'll do the same for curls, as the heavy weight means much wider 'bells, which result in more movement than I'd like. The barbell will fix that. Otherwise it was a great Power day, but the back twinges I felt on Undergrips reminded me to look forward to the longer tension time days. Ha!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, NOV. 12, '13: LEGS, ABS (SSCC)
While this would normally be a Power day on the new SSCC routine, I simply don't have enough weight in my home gym to make that happen for quads. No, that's not a lame attempt at humblebragging. I'm just limited to higher rep work for quads and hamstrings. So far, I don't think that's really a bad thing...
Quads: Front squats (4 x 18, 15, 14, 12); One-leg split squats (3 x 10, 9, 8)
Hamstrings: Stiff-legged deadlifts (4 x 15, 14, 14, 12 + X Reps)
Calves: One-leg calf raises (3 x 14, 12, 9 + X Reps
)
Abs: Leg raises (3 x 12, 11, 10); Full-range crunches (3 x 15, 12, 10)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
With slightly limited weight and exercise choices for legs, I used higher reps and an increased number of sets to ensure a solid workload. Seems to have done the trick! Abs and calves are two bodyparts which never seem to benefit from ultra-low reps for me, so those numbers are a bit higher than in SSCC, too, but weight was increased where possible, and rep cadence was still 3-sec down and 1-sec up. Everything felt surprisingly great today. Might have helped that it was 19° outside, and I had a window open. Nothing like painfully cool air to make sure you're putting in some serious heat-producing effort.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, NOV. 11, '13: CHEST, BACK, ABS (4X 2.0)
I did a repeat of last Monday's workout, with a few different exercises. It's a 4-3-2-1 attack, except for abs it was 3-2-1. First midrange exercise I did Downward-Progression 4X+, adding weight over 4 sets, and on the last heaviest I supersetted with a speed set on a similar exercise. Next I did a second midrange exercise with Progressive-Speed 3X: X-centric, standard, X-celeration. Same weight on all sets. For the isolation exercise I did two standard sets to failure, 8 to 10 reps. Then I ended with a higher-rep, longer-tension-time set of another exercise--for chest and back I used an experimental bar that has abduction and adduction capabilities against resistance as you press or row. Interesting and a killer finisher (more in the Summary). Great workout, amazing pump!
Chest: Low-incline DB bench presses (4x12,10,8,6) last set ss with Pushups (1x12 Xcel); Wide-grip dips (3x8 Xcen, 9, 10 Xcel); DB flyes (2x10,8); Squeeze presses and variations (experimental bar) (1x7(6)(5))
Back: Chest-supported DB rows (4x12,10,8,6) last set ss Bent-over rows (1x12 Xcel); Undergrip machine rows (3x8 Xcen, 9, 10 Xcel); DB pullovers (2x12,10); Squeeze rows and variations (experimental bar) (1x7(6)(6)); Separate-handle cable upright rows (3x12,9,7) last set ss with DB upright rows (1x12 Xcel); DB shrugs (1x12)
Abs: Incline kneeups (3x8 Xcen, 9, 9 Xcel); Ab Bench crunches (2x15,12); Planks (1x40 sec)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: The experimental bar I used to finish chest and back is pretty cool. I didn't even put weight on it; just used the resistance in the separate collars to contract the target muscle as I performed slow presses or rows. Pretty amazing being able to squeeze your pecs as you press. I can't reveal too much about it because the inventor is looking for a manufacturer. Let's just say there is a lot of potential here, and talk about unique change to gain. As for my split, I've decided to try training only three days, each workout only once with a day of rest between. Now there is crossover--indirect work. For example, when I work triceps on Friday, I get chest work with the Close-grip bench presses and back work with Pullovers. And today I obviously got residual arm and shoulder work. I'll hit legs on Wednesday. I'm also moving to one "super-diet" day a week instead of two, as explained in my 2-Days-On, Muscle-Up, Fat-Gone Diet. I made some pretty spectacular results with 2 "diet" days a week, as my photos show in the new e-book, Super-Size Crash Course. We'll see how it goes with one diet day. For more info on the new e-book, go HERE.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, NOV. 11, '13: (POWER) CHEST, DELTS, TRICEPS (SSCC)
Some scheduling conflicts changed things around last week, and then I wasn't able to train over the weekend because of family obligations and some work on a car project. I was going to go right back into the same routine I've been liking so much, but with some serious weather changes this week AND the realease of our latest e-book last Friday, I decided it was time for some change, and so Phase 1 begins...
Chest: DB bench presses (3 x 10, 8, 7); Incline DB flyes (3 x 9, 8, 7); Decline parallel presses (3 x 10, 9, 7)
Delts: DB upright rows (3 x 12, 9, 8); Incline lateral raises (3 x 10, 9, 7): Laterals raises (3 x 12, 10, 7)
Triceps: Dips (3 x 8, 7, 6); Overhead one-arm DB extensions (3 x 10, 9, 8); Decline close-grip parallel presses (3 x 10, 9, 7)
Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.
Summary:
The plan was to carry on with last week's routine, but something about the changing weather and all of the excitement generated by our latest e-book sparked my motivation for change. I haven't done a full-on phase training routine in a while, nor have I used heavy weights. The Phase 1 approach in Super-Size Crash Course (SSCC) are all power workouts for the first three days to concentrate on the myofibrils, and then 4X + TORQ density to concentrate onthe sarcoplasm. Phase 2 will switch things up even further, but for now, I'm pretty amped up on the change and variety, and I haven't used genuine power days in a long time, so it's nice... Despite my well-aged joints. You can see that my reps were off compared to what is prescribed in the e-book, and that was partially because of being stronger than I expected (thankfully), but also because ultra-low reps on certain exercises just don't do anything for me (i.e. DB upright rows). Loved the training today, and getting used to genuine rest between sets is going to take a while. Also, rep cadence with the lower reps is very important in order to get any sort of meaninful time under tension, so 3-second negatives are the key to remember.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, NOV. 8, '13: DELTS, ARMS (DP 4X + PS 4X)
The 4-3-2-1 attack I used Monday for chest and back was awesome, so I stuck with it for Freaky Friday's delts-arms session. Here's the drill: First midrange exercise I did Downward-Progression 4X+, adding weight over 4 sets, and on the last heaviest I supersetted with a speed set on a similar exercise. Next I did a second midrange exercise with Progressive-Speed 3X: Set 1 is X-centric, lift in one second, lower in six; Set 2 is standard 1/3 cadence; Set 3 is speed (X-celeration). Same weight on all sets. For the stretch exercise I did two standard sets to failure, like 10,8. Then I ended with a higher-rep set of the contracted-position move for one set of 15-20 reps. Pump was off the charts--probably due to my day of rest between each workout this week.
Delts: Standing Arnold presses (4x12,10,8,5--add weight each set) last set ss with Seated DB presses (1x10 Xcel); EZ-bar upright rows (3x8 Xcen, 10, 9 Xcel); One-arm cable laterals (2x10,8 + Stat X); Seated laterals (1x20 + X Reps); Bent-over laterals (2x15 palms down, 12, palms back)
Triceps: DB close-grip bench pressses (4x12,10,8,6--add weight each setl) last set ss with Close-grip pushups (1x10 Xcel); Incline DB extensions (3x8 Xcen, 10, 10 Xcel); DB pullovers (2x10,8 + StatX); Rope pushdownss (1x17 + X Reps)
Biceps: Standing DB curls (4x12,10,8,5--add weight each set) last set ss with Barbell curls (1x9 Xcel); DB preacher curls (3x9 Xcen, 10, 9 Xcel); Incline curls (2x10, 8); Concentration curls (1x15 + X Reps); Wrist curls (2x15,10) ss Rope hammer curls (1x10,8); Rockers (1x18 Xcel)
Forearms: Wrist curls (2x12 Xcen,10); Rockers (1x20 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The 4-3-2-1 routine for each bodypart takes a bit longer--my workout was 55 minutes today--but I really feel like it hammers all the mass-building bases hard--like rep-tempo and rep-range variation as well as high and low reps. And it does it efficiently thanks to DP 4X+ and PS 4X. I cover those methods as well as TORQ (tension-overload repetition quantity) in the new Super-Size e-book. I'd have to say I've made some of my best gains ever considering my age and only training three to four days a week with 45-minute workouts using these new mass tactics. And my joints feel great thanks to no ultra-heavy weights. I think these new 4X-hybrid methods have the potential to really benefit older bodybuilders as well as younger ones--as Jordon Williamson proved over the summer with his amazing mass gains. The cover of the new e-book is below in Jonathan's training blog.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, NOV. 8, '13: CHEST, TRICEPS, ABS (10X10 + SIZE SURGE 2.0)
Freaky Friday! I liked using Super TORQ last Friday, but decided to do something today which I haven't done in ages: 10x10. So much pain in so little time...
Chest: DB bench presses (10x10 + X Reps)
Triceps: Lying DB extensions (10x10 + X Rep)
Abs: Full-range crunches (10x10 + X Fade)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
10x10 is a sneaky bastard. Just when you think you're not using enough weight, it suddenly starts to burn like helland get shockingly hard. Picking a weight with which you could get 20 reps is simple enough, but after the first set of each exercise I used today, it simply felt like it would be too easy at the end. I ended up using only a 20-second rest period in between to increase the effectiveness. Oh, it worked! The last few sets of DB bench presses and Lying DB extensions were intense! The whole workout was done in less than 30 minutes, which seemed like I was cheating myself, but the screaming bodyparts seemed to disagree. Maybe Efficient Friday is more descriptive than Freaky, but it was a great way to start the day regardless. For a great winter mass-building routine, check out our newest e-book just released today: Super-Size Crash Course

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, NOV. 6, '13: LEGS (4X 2.0)
I'm working legs on Wednesday this week because of a miss yesterday (family stuff). And last week was an abbreviated leg workout on Friday with delts and arms, so I knew this full lower-body assault would take a toll. And it did. I may have to get up several times while I'm writing this…. Okay, I'm back. I stuck with my same leg workout I've been doing, but held at 3 sets on each exercise--plus, I added one set of walking lunges to cap off quads/hams. Fantastic after burn.....
Quads: Front squats (3x10,8,6--add weight on each set) ss last set with Squats (1x10 X-cel); Sissy squats (3x17,14,10)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,6--add weight on each set) ss last set with DB semi-stiff-legged deadlifts (1x12 X-cel); DB walking lunges (1x10)
Calves: One-leg calf raises (3x12,10,8--add weight on each set) ss last set with one-leg bodyweight calf raises (1x12 X-cel); One-legged donkey calf raises on power rack (3x12,9,8 + X Reps); Bodyweight seated calf raises on power rack (2x20,16)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: On some exercises I pulled back to 3 sets, but on others I increased to 3. For example, last leg workout I did 4 on Squats, 2 on Sissy squats. Today I did 3 on each. I must say that the speed, or X-celeration, set ending a downward-progression sequence is killer. Speed squats immediately after the last set of heavier Front squats had me screaming. It's the big reason I'm squirming in my chair right now and have to stand up frequently….Okay, I'm back. Incorporating this new speed technique has me wondering if maybe I should try training each muscle group once a week again. It's winter, so some experimentation is warranted. I'll think about it. In the meantime, I want to encourage everyone to subscribe to our twice-weekly e-zine. We have lots of great new stuff to discuss to help you get buff. Seriously, I will finally unleash the results of my 2-Days-On, Muscle-Up, Fat-Gone Diet, which will be part of the new e-book we should be releasing this weekend. Hold on….Okay, I'm back. Subscribe to the e-zine at the upper left of the X-Rep homepage HERE.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, NOV. 6, '13: LEGS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
With limited choices in leg exercises, it wasn't quite possible for follow the exact layout I've been enjoying with other bodyparts this week, but it still worked out to wobbly legs and a fun stumbling journey out of the dungeon this morning...
Quads: Front squats (4x15,15,12,10(8)(7)—last set was a Double-drop); One-leg split squats (3x10,8,7DXO + X Reps)
Hamstrings: Stiff-legged deadlifts (4x18,15,12,10DXO)
Calves: One-leg calf raises (4x15,12,10,10(7)(6) + X Reps—last set was a Double-drop)
; Seated calf raises (4x15 + X Reps)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
That was a surprisingly efficient leg workout, with a whole lot of curse words being mumbled under my breath, and a few not-so-mumbled ones, too. LOL!. Calves were screaming on the drop sets, too. I walked out of the gym looking like I'd spent a couple of hours in there regardless of what the clock said.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, NOV. 5, '13: BACK, DELTS, BICEPS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
I was already planning to use the same breakdown of techniques I used yesterday, and the level of soreness this morning proved that it was a solid plan. Every fiber in my chest is reminding me of yesterday's workout, so I'm looking forward to feeling the same back "memories" tomorrow...
Back: Supported DB rows (3x12,8,6(8)(7) + X Reps—last set was a Double-drop); Pullovers (3x10,9,7 DXO); Supported bent-arm bent-over laterals (4x12 + X Fade)
Delts: DB upright rows (3x15,12,10(9)(7) + X Reps—last set was a Double-drop); Seated laterals (3x10,9,7 DXO); Seated lateral raises (4x12 + X Reps)

Biceps: Standing curls (3x12,10,8(7)(6) + X Reps—last set was a Double-drop); Incline curls (3x10,9,6 DXO); Concentration curls (4x12 + X Fade)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I'm fairly certain that most of yesterday's chest soreness is from using DXO on the stretch movement, but I really like the DP 3X plus Double-drop on the midrange movement as well. Contracted moves are good with 4X, but I'm thinking a TORQ round would get more of the feel I'm looking for at the end. Either that or DP 4X with an X-cel set at then end might do the trick.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, NOV. 4, '13: CHEST, BACK, ABS (4X 2.0)
I feel like I'm back on track, and today I did a 4-3-2-1 attack. Here's the drill, at least for chest and back (for abs it was 3-2-1). First midrange exercise I did Downward-Progression 4X, adding weight over 4 sets, and on the last heaviest I supersetted with a speed set on a similar exercise. Next I did a second midrange exercise with Progressive-Speed 3X: Set 1 is X-centric, lift in one second, lower in six; Set 2 is standard 1/3 cadence; Set 3 is speed (X-celeration). Same weight on all sets. For the isolation exercise I did two higher-rep sets to failure, like 20, 15. Then I ended with a standard set of another isolation exercise for one set of 9 reps. Target muscle were hammered and full. Great one!
Chest: Low-incline DB bench presses (4x12,10,8,6) last set ss with High-incline DB presses (1x12 Xcel); Wide-grip dips (3x8 Xcen, 9, 10 Xcel); Cable flyes (2x20,15 + StatX); Flat flyes (1x9)
Back: Parallel-grip machine rows (4x12,10,8,6) last set ss Bent-over rows (1x12 Xcel); Undergrip DB rows (3x8 Xcen, 9, 10 Xcel); DB pullovers (2x17,12); Bent-arm bent-over laterals (1x10 + X Reps); Separate-handle cable upright rows (4x12,10,8,6) last set ss with DB upright rows (1x12 Xcel)
Abs: Incline kneeups (3x8 Xcen, 9, 9 Xcel); Ab Bench crunches (2x15,12); Planks (1x40 sec)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I really like the way the sets decrease on each exercise--4, 3, 2, 1. It's less overwhelming than doing 4X on each exercise or even 3X. Plus, I got in a lot of different mass methods, from DP 4X to PS 4X to mini-TORQ. Still feeling the growth ache and pump as I write this. That's the sign of a good workout.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, NOV. 4, '13: CHEST, TRICEPS, ABS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
The time change gets me every year. No, I wasn't late for anything, but I sure felt like it. Instead of a 1-hour difference, it always feels like 2 hours instead. To celebrate my sunlight-induced angst, I decided to add some extra excitement to today's workout...
Chest: Incline DB presses (3x12,10,8(8)(7) + X Reps—last set was a Double-drop); Incline DB flyes (3x9,8,7 DXO); Dips (4x12 + X Fade)
Triceps: Lying DB extensions (3x12,9,7(8)(7) + X Reps—last set was a Double-drop); Overhead one-arm DB extensions (3x10,9,9 DXO); Decline close-grip parallel presses (4x10 + X Fade)
Abs: Full-range crunches (3x20,15,12) + Knee-ups (2x20); Planks (3x50sec,45sec,40sec)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Loved kicking up the intensity with some variety this morning! I swapped out the single X-cel set at the end of midrange movements for a Double-drop set instead. In the words of my Bostonian friends, "Wicked burn!" The Double-drop is simply grabbing a reduced weight immediately after your final set, and hammering out reps till failure, then doing that again with another weight reduction. I pumped out some X Reps at the end of that sequence as well, but it wasn't always pretty. In order to efficiently maximise the stretch position exercises, I decided to do a 3X sequence (30 seconds of rest) combined with DXO on each set. That's Double-X Overload, where you do an X Rep partial in between every rep. That also increases tension times by a fair amount. I followed those with standard 4X on the contraction movements. Really good combo! I followed a similar protocol for abs, but with a bit of variation. Instead of a double-drop on the Full-range crunches, I went straight into 2 sets of knee-ups, but with 5-7 seconds of rest in between. I ended with Planks, which were suprisingly tough with minimal rest beforehand (about 20 seconds). No Monday blues over here today!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, NOV. 1, '13: LEGS, DELTS, ARMS (4X 2.0)
A spooky Freaky Friday the day after Halloween. Training legs before delts and arms is very scary, although I did make it an abbreviated lower-body attack. I was surprised at how good and wasted my legs felt after just a few sets. Of course, I had a few tricks up my sleeve [insert evil laugh here]...
Quads: Trap-bar deadlifts (3x8 Xcen, 10, 10 Xcel)
Hams: DB semi-stiff-legged deadlifts (2x9 Xcen, 12 Xcel)
Calves: One-leg calf raises (2x10 Xcen, 10 Xcel); One-leg donkey calf raises (2x10,9)
Delts: Standing Arnold presses (3x10) last set ss with Seated DB presses (1x10 Xcel); One-arm cable laterals (3x10 + Stat X); Bent-over laterals (1x15 Xcel)
Triceps: Lying DB extensions (3x9 Xcen, 9, 9 Xcel); Incline DB extensions (2x9,7) ss with DB pullovers (2x10,8 + StatX); Bench dips (1x15 X-cel)
Biceps: DB preacher curls (3x9 Xcen, 10, 9 Xcel); Incline curls (2x10, 8); Rope hammer curls (1x10 Xcel)
Forearms: Wrist curls (2x12 Xcen,10); Rockers (1x20 Xcel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I had to take a break and pause after my mini-leg attack. I thought I might yak after the deadlifts. Lifting in one seconds and lowering in six on the first set was a burning bitch. Then the standard set turned up the burn even more. And the final speed set almost had my quads spontaneously combusting--not to mention my lungs. In fact, after I finally made it through calves, I thought about just doing one exercise each for delts and arms--but my motivation rose as soon as I saw my delts start inflating. The speed, or X-cel, finishers (1.5 seconds per rep) really blow up the target muscle nicely. Great workout despite the fright! I figure the nausea was penance for missing so many workouts. Stupid virus B.S.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, NOV. 1, '13: BACK, DELTS, BICEPS (SUPER TORQ + BEYOND X + SIZE SURGE 2.0)
First day of November? How did this happen? At least I can look forward to mass quantities of turkey in the coming weeks. Loved the pump from yesterday so much that I went with Super TORQ again today...
Back: Supported DB rows (5x50,40,30,20,10 + X Reps)
Delts: DB upright rows (5x50,40,30,20,10 + X Reps)

Biceps: Standing curls (5x50,40,30,20,10 + X Reps)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Fantastic! I decided on just Super TORQ only since there would be some crossover between muscle groups anyway. Great decision, as it was an incredible workout. Pump was outstanding, and I didn't even have (much) candy yesterday, so I don't think it was the sugar in my blood. Now to debate if I really want to use Super TORQ on Front squats tomorrow. My legs are already shaking as I think about 50 reps on those. Sounds fun!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, OCT. 31, '13: CHEST, TRICEPS, ABS (TORQ/4X + SUPER TORQ + BEYOND X + SIZE SURGE 2.0)
I celebrated Halloween today by doing some Spooky Super TORQ sets. Chest, triceps and abs were smoldering like a gasoline-filled Jack-o'-lantern...
Chest: Incline DB presses (5x50,40,30,20,10 + X Reps); DB flyes (3x12,10,8 + X Reps)
Triceps: Lying DB extensions (5x50,40,30,20,12 + X Reps); Overhead one-arm DB extensions (3x12,10,6 + X Reps)
Abs: Full-range crunches (5x50,40,30,20,15 + X Fade)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
As great as Monday's workout was, I really didn't want to do an exact copy, and was simply in the mode for some variety today. Chasing the pump, I suppose, and it worked! It's been a few weeks since I used Super TORQ, so that was the plan today. Luckily, you tend to forget how deep the burn is when you've been away from that scheme for a while. Wow! The pump was unreal and the burn almost unbearable. Almost. I ended chest and triceps with DP 3X on a stretch exercise just to see if I could call in some more muscle fibers. It proved to be a great combo. Abs felt completely blasted, too. I was obviously incredibly focused today, as I got upstairs from the home gym to realize I had never put my gym shoes on. I was still wearing my house slippers. Now that's spooky! LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, OCT. 30, '13: LEGS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
Short on time today because of some pending deadlines, but not too short to obliterate legs...
Quads: Front squats (4x20,15,12,8(8)—last set was an X-cel drop set); One-leg split squats (3x12,10,8 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x20,15,12,10(15) + X Reps—last set was an X-cel drop set)
Calves: One-leg calf raises (5x30,20,18,15,10(12) + X Reps—last set was an X-cel drop set)

Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Back didn't complain on Front squats today, so I did as many sets as I could handle. Deep and painful purn, and SO good. Quads, hams and calves all got a great pump and burn, which makes sitting at a desk all day feel a bit rewarding.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, OCT. 30, '13: CHEST, BACK, ABS (4X 2.0)
Getting sick sucks, especially when you're forced to miss more than one workout. I missed a few, but I'm back--trying to stay low-key on the attack so I don't yack. Lol. I used 3X sequences today, with a bit of pre-exhaustion here and there. The good thing in all of this: Glycogen stores were full, so the pump was big and tight.
Chest: DB bench presses (3x10); Low cable flyes (3x10 + StatX); Low-incline flyes (1x10) ss Low-incline DB presses (1x12 Xcel)
Back: Parallel-grip machine rows (3x10); Bent-arm bent-over laterals (3x12); DB pullovers (2x10) ss Bent-over undergrip rows (2x10 Xcel); Separate-handle cable upright rows (3x10)
Abs: Incline kneeups (1x9 Xcen, 1x10 Xcel) ss Planks (2x30 sec)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I pushed fairly hard on the last set of most exercises--even did some StatX. The pre-ex to finish was great, especially using the X-celeration method on the compound move--that's 1.5 seconds per rep. I used the same weight on both exercises. For example, Incline flyes for 10 standard reps, then immediately move into Incline DB presses with speed reps. Worked great with DB pullovers and Undergrip DB bent-over rows.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, OCT. 29, '13: BACK, DELTS, BICEPS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
I should've just trained when I woke up! By waiting until my normal training time, I had already been awake for 4 hours. I woke up 3 hours early, so that meant an extra cop of coffee, but low blood sugar from being up so long. Surprisingly good workout, though...
Back: Supported under-grip DB rows (3x15,12,8(12)—last set was an X-cel drop set); Pullovers (3x15,12,8(10)—last set was an X-cel drop set); Supported bent-arm bent-over laterals (3x15,12,8(12)—last set was an X-cel drop set)
Delts: DB upright rows (3x15,12,(15)—last set was an X-cel drop set); Seated laterals (3x12,10,8(12)—last set was an X-cel drop set); Alternate DB presses (3x15,12,8)

Biceps: Standing curls (3x15,12,8(10) + X Reps—last set was an X-cel drop set); Incline curls (3x15,10,8(12)—last set was an X-cel drop set); Concentration curls (3x20,15,8(12)—last set was an X-cel drop set)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I'd like to blame the storm for waking me up so early this morning, but I think it was a combination of many things. Regardless, I was up a few hours earlier than I needed to be, but managed to get a lot done, and managed to get a fantastic workout! I decided to do DP 3X on everything today, along with an X-cel drop set tagged on to the end of every exercise other than the Alternate DB presses. The pump was out of this world, and I'm likely going to use the same approach for the rest of this week, minus the 3 a.m. wakeup. Although, I'm feeling surprisingly good right nowZzzzzzzzzzzzzzz.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, OCT. 28, '13: CHEST, TRICEPS, ABS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
Last week was whacky! I did end up training over the weekend, but was so tied up in a car project that I never had the chance to blog about the workouts. Back to the normal schedule for today, and we'll just see how the rest of the week pans out...
Chest: Incline DB presses (3x20,15,10(12) + X Reps—last set was an X-cel set); Incline DB flyes (4x10 + X Reps); DB bench presses (3x10,8,6(10) + X Reps—last set was an X-cel drop set)
Triceps: Lying DB extensions (3x15,12,8(10) + X Reps—last set was an X-cel set); Overhead one-arm DB extensions (4x12,12,9,9 + X Reps); Decline close-grip parallel presses (4x15,12,10,8 + X Fade)
Abs: Full-range crunches (2x20 + X Fade) + Twisting crunches (2x15)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Since I'm hitting chest twice per week, I cut down to 3 exercises, but still using the X-cel drop sets here and there. With no direct contraction exercise today, I made sure to squeeze at the top of each rep on Incline flyes. Not a lot of resistance up top, so it takes some concentration. For triceps I did two normal 4X sets on the Overhead one-arm extensions, but added weight for the second two sets. Nice combo of tension time and heavier weight. Also tried out Declne close-grip parallel presses as the contraction move. Not perfect for contraction, but I did like the feel quite a bit. Triceps felt nice and full afteward. Reduced the ab training to one exercise, but increased the number of reps for longer tension times.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, OCT. 25, '13: CHEST, TRICEPS, ABS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
I ended taking an unscheduled day of rest from training yesterday for a variety of reasons. Back on schedule today, however, and even after oversleeping. One of the many joys of training at home...
Chest: Incline DB presses (4x20,15,12,8(10) + X Reps—last set was an X-cel set); DB bench presses (3x10,8,6(10) + X Reps—last set was an X-cel drop set); Incline DB flyes (3x10 + X Reps); Dips (3x12,10,8 + X Fade)
Triceps: Lying DB extensions (4x15,12,10,6(8) + X Reps—last set was an X-cel set); Overhead one-arm DB extensions (3x12 + X Reps); DB kickbacks (4x10(10) + X Fade—last set was an X-cel set)
Abs: Leg raises (3x15); Full-range crunches (2x12 + X Fade) + Twisting crunches (2x12)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I decided to put both pressing moves up front for chest, so I did my Incline presses first, and then followed those with flat presses. It was nice to have a bit more strength on tap without doing flyes before them. Everything else stayed basically the same as Monday's workout, but I changed up the number of sets and amount of weight here and there just to keep life interesting. Good workout and looking forward to a Saturday morning back blast... sort of. LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, OCT. 23, '13: DELTS, ARMS (4X 2.0)
Last week I reduced my volume and tried to make up for it with speed, or X-celeration, sets. I'm not sure if I was doing too much before or the X-cel sets work, but my arms are looking and feeling bigger. Interesting. With that result I decided to keep a similar routine this week with a few twists and turns of course...
Delts: Standing Arnold presses (3x15,8,5--added weight each set) last set ss with Seated DB presses (1x10 Xcel); One-arm cable laterals (3x10 + Stat X); Seated laterals (1x15 Xcel); Chest-supported bent-over laterals (1x15 palms down; 1x12 palms back)
Triceps: DB close-grip bench presses (3x12,9,7--add weight each set) last set ss Bench dips (1x10 X-cel); Low-incline DB extensions (2x10,7) ss with DB pullovers (2x10,8 + StatX); Kickbacks (1x15 X-cel)
Biceps: DB preacher curls (3x12,7,5--add weight each set) last set ss Standing DB curls (1x10 X-cel); Incline curls (2x10, 8) ss Rope hammer curls (2x9,8); Concentration curls (1x10 X-cel)
Forearms: Wrist curls (2x15,12) ss Rockers (2x15,12)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Today I tried to end each bodypart with an isolation exercise in X-celeration style, one set at 1.5 seconds per rep. What a great finisher! I did the big midrange move with Downward-Progression 4X with a speed set on a different exercise supersetted with the last heaviest set. All target muscles are hammered--still feel pumped even hours after training. I like it.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, OCT. 23, '13: LEGS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
I was looking forward to a thorough leg bashing today, and I got it. Not necessarily in the way I had planned, but it still had me struggling to walk out of the downstairs dungeon...
Quads: Front squats (2x12,8); One-leg split squats (4x12,10,10,8(9) + X Reps—last set was an X-cel drop set)
Hamstrings: Stiff-legged deadlifts (4x20,15,12,10(12) + X Reps—last set was an X-cel drop set)
Quads/Hams: Lunges (DP 4X with no rest)
Calves: One-leg calf raises (5x20,17,15,12,10(12) + X Reps—last set was an X-cel drop set)

Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
As I mentioned above, I was really looking forward to blasting legs, and I had a solid plan. I got diverted from that plan, however, when my upper back got a little funky on the front squats. Not enough to knock me out of a workout, but definitely enough to have me putting the weight down and moving on to something else. It worked out fine in the end. I went with a DP 4X set on the split squats, and added an X-cel drop at the end. Holy hell fire! I did similar for hamstrings, but with slightly higher reps. I felt like I needed a bit more before moving on to calves, so I solved that problem by doing 4 rounds of walking lunges. I used distance rather than reps, so at the end of each round, I increased the weight and went the same distance, but with zero rest between the rounds. Brutal finisher. I went with just one exercise for calves today, but I did them with DP 5X plus an X-cel set at the end. I didn't even miss the seated calves, but I'll do them next time anyway.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, OCT. 22, '13: LEGS (4X 2.0)
Not much difference between this leg workout and last week's. I do believe I've found a favorite--although I do tend to change up tactics on the second exercise. However, the DP 4X on Front squats with the last set followed immediately by a speed set of Back squats is primo for quad growth--and a wicked pump.....
Quads: Front squats (4x10,8,6,4--add weight on each set) ss last set with Squats (1x10 X-cel); Sissy squats (3x8 Xcen, 10 reg, 9 Xcel)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,6--add weight on each set) ss last set with DB semi-stiff-legged deadlifts (1x12 X-cel)
Calves: One-leg calf raises (3x12,10,8--add weight on each set) ss last set with one-leg bodyweight calf raises (1x12 X-cel); One-legged donkey calf raises on power rack (2x10,9 + X Reps); Bodyweight seated calf raises on power rack (1x18)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Like I said, I really like this leg routine--wicked pain and pump, but it's quick. And the postworkout twitching lets me know that fibers are prepped to grow. Note that I did Sissy squats differently today, using Progressive-Speed 4X within a 3X sequence. Killer. We'll have more variations on how to use speed, or X-celeration, sets in our free twice-weekly e-zine. You can subscribe at the upper left of the X-Rep homepage HERE.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, OCT. 22, '13: BACK, DELTS, BICEPS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
This is the longest day of the new split, but I still got done in less than an hour. I didn't do forearms, mind you, but those won't add much time when I add them to this day...
Back: Under-grip DB rows (4x20,15,12,8(10)—last set was an X-cel drop set); Pullovers (4x10 + X Reps); Supported bent-arm bent-over laterals (4x30,20,15,10(8) + X Fade—last set was an X-cel drop set)
Delts: DB upright rows (4x15,12,10,8(8) + X Reps—last set was an X-cel drop set); Seated laterals (4x20 + X Reps); Alternate DB presses (3x12,10,8)

Biceps: Standing curls (3x15,12,8(6) + X Reps—last set was an X-cel drop set); Incline curls (4x10 + X Reps); Barbell spider curls (4x15 + X Fade)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I tried something new with the Under-grip DB rows. I normally like new exercises and incorporate them into the routine. Not these! The DBs get too wide with added weight, so a barbell is just easier to manage, although I may try them again but with support next time. They felt good afterward, but not during, as they were just plain awkward. Everything else went without a hitch, and the back/delt combo made for a great feel. I tired another new exercise on biceps, too. Barbell spider curls aren't new to me, and they've actually been one of my favorites for years. This was my first time doing them on my Sport Bench in the military position, however. Aside from needing to position yourself just right to avoid the support beam from going into your chest, they actually worked pretty well. Not as good as the one-arm dumbbell variety, but more efficient and still a pretty good feel all around.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, OCT. 14, '13: CHEST, BACK, ABS (4X 2.0)
Warning: Disrupted workout. Had to break about halfway through chest for a new exercise-device demonstration. Oh well, at least I was dressed to test it out. Even with the interruption, I still managed to have a pretty good workout. Must be the Monday full muscle-glycogen stores. Pumped up nicely...
Chest: DB bench presses (4x12,10,8,5) last set ss with Pushups (1x10 Xcel); Low cable flyes (3x25,18,12 + StatX); Incline DB presses (3x12)
Back: Undergrip machine rows (4x15,12,10,8) last set ss with Undergrip bent-over rows (1x10 Xcel); Bent-arm bent-over laterals (3x30,20,15); DB pullovers (3x12); DB shrugs (2x15,12 + StatX) ss Lateral-shrugs (2x12,10)
Abs: Incline kneeups (3x9 Xcen, 8 reg, 9 Xcel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I did a little bit of everything today, from DP 4X to X-celeration sets to standard 4X. Even a bit of pre-ex for traps. Had to rush considering the circumstances, but all is well--the target muscle did swell. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, OCT. 21, '13: CHEST, TRICEPS, ABS (TORQ/4X + BEYOND X + SIZE SURGE 2.0)
It was time to mix things up a bit, yet I still like my current training protocols quite a bit. It seemed that the best way to change things up a bit would be to alter my training split, so I've adopted the Alternate Phase 2 split from Size Surge 2.0 once again...
Chest: Incline DB presses (3x15,12,8 + X Reps); Incline DB flyes (4x10 + X Reps); DB bench presses (3x12,9,6(7) + X Reps—last set was an X-cel drop set)
: Dips (4x12,10,10,8 + X Fade)
Triceps: Incline DB extensions (3x15,12,9(7) + X Reps—last set was a drop set); Overhead one-arm DB extensions (4x10 + X Reps); DB kickbacks (4x10(6) + X Fade—last set was an X-cel set)
Abs: Leg raises (3x15); Full-range crunches (3x12 + X Fade) + Twisting crunches (1x12)
Note: My current PowerBlock gym program is based on the Alternate Phase 2 workout in The Size Surge Workout 2.0 plus 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I liked the old training split I was on, but just felt the need for some change. Plus, some of the recent E-zine articles we've done regarding the idea of hormone production focused around training a large muscle group followed by a smalle muscle group tipped the scale for me. This will be similar to what I did last fall and winter, but I'll keep it as a 3-day split rather than breaking it up over 4 days as I did last time around. This will also allow me to go back to a 6-day training schedule as I've been wanting to do. I started chest with upper-pec work, as I need a bit more muscle thickness there, and I ended with dips as a transition from chest to triceps. Recalling some old MRI studies on tricps work, I decided to set the Sport Bench to do incline extensions. Those provide a very focused workload, and the ensuing pump was proof. I ended abs with Twisting crunches as the 4th set of a 4X round, so it was just 30 seconds of rest after the final set of Full-range crunches. It was a very quick and efficient workout this morning. I like that!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, OCT. 18, '13: DELTS, ARMS (TORQ/4X + BEYOND X)
Brisk, baby! It was 43° out this morning, yet I still ended up opening a window in the gym. It felt great to have some fresh air running through, but I have a feeling I won't be propping it open next week when it's a bit closer to the freezing point...
Delts: DB upright rows (4x15,12,10,8(8) + X Reps—last set was an X-cel drop set); Front raises (4x10 + X Reps); Forward-lean laterals (4x30,20,15,10(8) + X Reps—last set was an X-cel drop set); Alternate DB presses (3x12,10,8)
Triceps: Lying DB extensions (3x15,12,10(8) + X Reps—last set was an X-cel drop set); Overhead one-arm DB extensions (4x10 + X Reps); DB kickbacks (4x30,20,15,8(12) + X Fade—last set was an X-cel drop set)
Biceps: Standing curls (3x15,12,10(7) + X Reps—last set was an X-cel drop set); Incline curls (4x10 + X Reps); Concentration curls (4x30,20,15,8(9) + X Fade—last set was an X-cel drop set)
Forearms: Forearm rockers (4x20,15,12,10 + X Reps); Hammer curls (3x15,12,8)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
The cool air felt great this morning, and I was still sweating anyway. Added a bit of variety into the shoulder work with the use of Front raises, and I kept the Alternate DB presses at the end. I'm really liking the feel of those. I kept arm work about the same, as it's working well, but I did change up the forearm work just for fun. I did a DP 4X round of rockers, but with higher reps than usual with DP work. Ended with Hammer curls, but did them simultaneously rather than the alternate across-body version I usually like. Great Friday finisher!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, OCT. 17, '13: CHEST, BACK (TORQ/4X + BEYOND X)
Swapped the sequence again today in order to hit back first. Had a great back workout because of it, and even brought back another old favorite exercise I hadn't done in ages...
Back: Supported DB rows (4x15,12,10,8(10)—last set was an X-cel drop set); Pullovers (4x10 + X Reps); Supported bent-arm bent-over laterals (4x30,20,12,8(8) + X Fade—last set was an X-cel drop set)
Chest: Incline DB presses (3x15,10,8(7) + X Reps—last set was an X-cel drop set); Incline DB flyes (4x10 + X Reps); Parallel-grip bench presses (3x30,20,15 + X Fade)

Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Started with back again, as I'm sticking with the plan to alternate the sequence on each chest/back day. Happy to be able to do supported rows in the home gym, but not happy about where the support comes from. Don't get me wrong, it's comfortable, but awkward. The seat of my stationary bike works perfectly for supported back work, but puts my face near space I'd rather not be. LOL! Keeping my chin up seems to prevent any contact, but I still wash my face vigorously afterward. Ha! Chest was a repeat of last Thursday, and I'm really liking the Parallel-grips for a contracted move. Takes some concentration, but they're surprisingly good. You'll note that I didn't do abs today because of an unexpected time crunch. The beauty of that, however, is that I can just do them later today since the gym is just a couple sets of stairs away.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, OCT. 16, '13: DELTS, ARMS (4X 2.0 + TORQ)
I was all over the map today. End of the week is Freaky Friday, so we'll call this Weird Wednesday. What a great workout. I mixed in DP 4X with a speed set tacked onto the last heavy set, and I used PS 4X on a few exercises too. Even did heavier sets in superset fashion--like Incline triceps extensions supersetted with DB pullovers. Long head was pumped and throbbing. Gotta love pumped-up arms...
Delts: Standing Arnold presses (3x9,12,12--PS: X-cen, regular set, X-cel); Wide-grip upright rows (3x12,9,7--DP: added weight each set) supersetted last set with DB upright rows (1x12 X-cel); One-arm cable laterals (3x10,8,7 + Stat X); Chest-supported bent-over laterals (1x8 drop to 1x15 X-cel)
Triceps: Lying DB extensions (3x15,10,7--add weight each set) last drop weight (1x12 X-cel); Low-incline DB extensions (2x12,8) ss with DB pullovers (2x8,7 + StatX); Close-grip pushups (1x15 X-cel)
Biceps: DB preacher curls (3x15,10,7--add weight each set) last set drop to (1x11 X-cel); Incline curls (2x10, 8) ss Rope hammer curls (2x8,7); Concentration curls (1x12 X-cel)
Forearms: Wrist curls (3x15,10,8--add weight each set) last set ss with Rockers (1x22 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: As I've been saying, I really like going from a heavier 7-ish rep set right into a speed set with a lighter weight. That really hammers and pumps the muscle, and I'm convinced it activates more growth fibers. I even tried it on Chest-supported bent-over laterals without the preliminary higher-rep sets. I went right into an 8-rep-max set, dropped the weight to half and did an X-celeration set. Nice finish to shoulders, and my rear delts even pumped nicely with two quick sets. Lots of achin' and quakin' in my arms right now after that workout--and forearms are still pumped with visible gains. Nice.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, OCT. 16, '13: LEGS (TORQ/4X + SUPER TORQ + BEYOND X)
As I mentioned in Monday's blog, I had a free-for-all leg/cardio day on Saturday, but I didn't take the time to write about it. Hamstrings were still a bit sore from that, but not enough to force any alterations to today's workout...
Quads: Front squats (3x30,20,15); One-leg split squats (3x12,10,8)
Hamstrings: Stiff-legged deadlifts (4x30,20,15,10 + X Reps)
Calves: Standing calf raises (5x50,40,30,20,15 + X Fade); One-leg calf raises (3x15,12,10(10) + X Reps—last set was an X-cel drop set)
; Seated DB calf raises (3x30,20,15(10) + X Fade—last set was X-cel)
Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
The talk of 20-Rep Squats in our recent e-zine got me a bit motivated, so I started off with TORQ round of Front squats. Haven't done them in ages, so they took some getting used to, but my quads were screaming. So was my low back, but not in a bad way. The weight was reasonable, so these could help out any back issues I've been having lately, and they don't have near the same spine compressing effect as back squats. I went up in weight on the One-leg split squats, so those reps were slightly less than last time, but still a good amount of tension time. My quads and glutes are still getting a very nice and severe pump and burn from those. I started calves out with a Super TORQ round of Standing calf raises, and I added in the X-cel sets at the end of One-leg and Seated calf raises. "Fantastical!"
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, OCT. 15, '13: LEGS (4X 2.0)
My leg workout was such an incredible direct hit last week, even though it was abbreviated, that I repeated it today to make sure it wasn't a fluke. It wasn't. I tried to add a set of Sissy squats after my Front-squat sequence, and my legs were quakin' and felt like soggy strips of bacon--and that was after only four sets of Front squats with a Back-squat speed-set finisher.....
Quads: Front squats (3x10,7,5--add weight on each set) ss last set with Squats (1x9 X-cel); Sissy squats (1x9 + StatX)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,6--add weight on each set) ss last set with DB semi-stiff-legged deadlifts (1x12 X-cel)
Calves: One-leg calf raises (3x12,10,8--add weight on each set) ss last set with Bodyweight calf raises (1x22 X-cel); Bodyweight seated calf raises on power rack (1x20 X cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: There is definitely something magical--not to mention mass-ochistical--to adding a speed set right after a heavy set. Even with the reduced volume, my quads and hams are hammered as I right this. Deep ache and right hamstring is cramping every few minutes. We'll have more on this in our free e-zine. You can subscribe at the upper left of the X-Rep homepage HERE.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, OCT. 15, '13: DELTS, ARMS (TORQ/4X + BEYOND X)
It seems that no matter how much effort you put into training shoulders and arms, you really can't call it work. It's just too enjoyable for that word. Ha! A little bit of variety was added to spice things up today, but overall just a great delts and arms day...
Delts: DB upright rows (4x20,15,12,8(10) + X Reps—last set was an X-cel drop set); Incline laterals (4x10 + X Reps); Leaning one-arm laterals (3x30,20,12(10) + X Reps—last set was an X-cel drop set); Alternate DB presses (3x15,12,8)
Triceps: Dips (4x15,12,10,8(8) + X Fade—last set was an X-cel drop set); Overhead DB extensions (4x10 + X Reps); Strict lying DB extensions (3x30,20,10(8) + X Reps—last set was an X-cel drop set)
Biceps: Standing curls (4x15,12,10,8(7) + X Reps—last set was an X-cel drop set); Incline curls (4x10 + X Reps); One-arm spider curls (3x30,20,12(9) + X Reps—last set was an X-cel drop set)
Forearms: Wrist curls (3x20,15,10(9) + X Reps—last set was an X-cel drop set); Reverse wrist curls (3x20,15,10(6) + X Reps—last set was an X-cel drop set); Forearm rockers (1x20(15)(10) + X Reps—double drop set)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Low back was great today, so it was DB uprights to start things off again. I was going to end with the Leaning one-arm laterals, but they felt so good that I wanted more. I gave standing alternate DB presses a try, and I really liked them. Delts were fatigued enough that ridiculous weights weren't needed, but they were still a struggle at the end. Finished with a very unique feel. I started triceps work with the dip attachment and concentrated on keeping my form upright in order to keep all the tension on tris. In the name of efficiency, I did the overhead extensions simultaneously rather than one arm at a time, and I finished with strict lying DB extensions. As a midrange exercise, I like a bit more range, so I'll let my elbows angle back in order to have the weight go behind my head. As a contracted exercise, however, it's important to keep the elbows locked in order to maintain the triceps isolation. Good stuff! Biceps got finished off with one-arm spider curls, using the SportBench at about a 90° angle for support. One of my favorite biceps exercises, so I'm happy to be able to do them in my home gym now.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, OCT. 14, '13: CHEST, BACK, ABS (4X 2.0)
Last week I did three abbreviated workouts, training each target muscle directly once. It was a back-off week for me by necessity. That means it's time to climb back up the intensity ladder for some new pain to gain. I went for progressive-speed 3X sequences today on most exercises, with straight sets on the more isolated moves--and the pump was huge. Remember, PS 3X is three sets at different tempos with 45 seconds between: 1) X-centric (lift in 1 second, lower in 6), 2) standard set (lift in one second, lower in 3) and 3) X-celeration (speed: 1.5 seconds per rep)...
Chest: Wide-grip dips (3x9,10,12--PS 3X); Incline DB presses (3x9,9,11 + X Reps--PS 3X); Cable crossovers (2x12,10 + X Reps)
Back: Undergrip rows (3x9,11,12--PS 3X); Bent-arm bent-over laterals (3x8,10,14--PS 3X); DB pullovers (2x12,10 + X Reps); DB shrugs (1x15 + StatX)
Abs: Incline kneeups (3x8,8,9--PS 3X); Ab Bench crunches (1x9 + X Reps) ss Planks (1x45 sec.)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Shorter workout than I have been doing, but not as short as last Monday. This volume felt perfect--and I got it done in about 45 minutes. Every target muscle felt torched--and fully engorged. Notice that even on PS 3X sequences I try to do X-Rep partials on the end of the last speed set. That extends the tension time to activate even more growth fibers. You'll feel a deep ache after that blast and bake. (For a great deal on the best-selling X-Rep e-books, go HERE)
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, OCT. 14, '13: CHEST, BACK, ABS (TORQ/4X + BEYOND X)
I actually did train on Saturday, but I didn't get a chance to blog about it. Plus, it was sort of a hybrid leg/cardio day, so it was all over the place. Nice to train with "no rules," and even nicer to be back in the game on Monday morning...
Chest: Incline DB presses (3x15,10,7(8) + X Reps—last set was an X-cel drop set); DB flyes (4x10 + X Reps); Leaning one-arm DB flyes (3x30,20,15 + X Fade)
Back: Undergrip BB rows (3x12,10,8(8)—last set was an X-cel drop set); Pullovers (4x10 + X Reps); Supported bent-arm bent-over laterals (3x30,20,10(9) + X Fade—last set was an X-cel drop set)
Abs: Leg raises (3x15); Full-range crunches (4x20 + X Fade); Knee ups (3x12 + X Reps)

Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I liked the rep variation from Friday, so I stuck with the same basic breakdown today. DP 3X plus an X-cel drop set on the midrange exercise, 4X on the stretch, and then TORQ on the contracted move. I finished chest off with Leaning one-arm flyes again, but this time with the standard PowerBlock handle rather than the KettleBlock. Both are great, so I'll actually need to do them back-to-back in order to decide which feels best. Started back with Undergrip rows, and was surprised at how great my lats felt. I can see why they were a favorite of Dorian Yates, the Lat Master. I did the Bent-arm bent-over laterals with support today, and it really allowed me to feel the contraction much more, so I'll be sticking with this version for a while. They felt so good that I added in an X-cel drop set at the end, just to X-tend the back-squeezing joy. I didn't realize until sitting down to write this post that I completely forgot to do traps. Oops! Looks like DB shrugs will be part of tomorrow's shoulder work.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, OCT. 11, '13: DELTS, ARMS (TORQ/4X + BEYOND X)
Freaky Friday! Not necessarily a freaky workout, but definitely freaky back pain. Would love to blame an exercise, but I'm pretty sure it's because I've been sleeping on my stomach. Regardless of the reason, I had to adjust the shoulder work, but everything else went without a hitch...
Delts: DB presses (3x15,12,8(12) + X Reps—last set was an X-cel drop set); Incline laterals (4x10 + X Reps); Seated laterals (3x30,20,12(15) + X Reps—last set was an X-cel drop set)
Triceps: Lying DB extensions (3x15,12,6(12) + X Reps—last set was an X-cel drop set); One-arm DB extensions (4x10 + X Reps); Kickbacks (3x30,20,8(10) + X Reps—last set was an X-cel drop set)
Biceps: Standing curls (3x15,12,8(10) + X Reps—last set was an X-cel drop set); Incline curls (4x10 + X Reps); Concentration curls (3x30,20,8(12) + X Reps—last set was an X-cel drop set)
Forearms: Wrist curls (3x15,12,8(12) + X Reps—last set was an X-cel drop set); Reverse wrist curls (3x15,12,8(10) + X Reps—last set was an X-cel drop set)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I stole one out of Steve's playbook today, as I decided to try an X-cel set here and there to maximize Friday fiber recruitment. X-cel are speed reps of about 1.5 seconds per rep, but still under control. I loved them! Did them at the end of a DP 3X sequence for the midrange exercises, but liked them so much that I also added them in at the end of standard TORQ sequences on the contracted exercises. Will probably use those as a finisher much more often, and will probably vary between using a drop set of the same exercise or simply picking a different movement to do as a super set. As mentioned above, my low back was out of whack, so I couldn't do my Upright rows. No worries, however, as the seated DB presses worked out well.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, OCT. 10, '13: CHEST, BACK, ABS (TORQ/4X + BEYOND X)
I decided to prioritize a bit today, so I changed the sequence up by doing back first. Back training takes a it more out of me, so it's good to give it priority once in a while, and I'll probably alternate every other chest/back day this way. At least until I change my training split...
Back: One-arm DB rows (3x30,20,12(8)—last set was Rest/Pause); Pullovers (3x15,12,8 + X Reps); Bent-arm bent-over laterals (4x30,20,15,10 + X Reps)
Chest: Incline DB presses (3x30,20,12(8) + X Reps—last set was Rest/Pause); Incline flyes (3x15,12,8 + X Reps); Parallel-grip bench presses (4x20,15,12,10)
Traps: DB shrugs (3x30,20,15(10) + X Reps—last set was Rest/Pause)
Abs: Leg raises (3x15); Knee ups (3x15 + X Reps)
, Full-range crunches (3x20 + X Fade)
Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I always forget how much I like doing back before chest. Not only do I get a better back blast, but chest training feels better, too, since my shoulders are already warm. For both back and chest I performed the midrange exercise with TORQ, but ended with a Rest/Pause set. That's when you finish a set to failure, rest 10 seconds, then use the same weight to blast out as many more reps as you can. Good stuff! The stretch exercises were DP 3X, and the contracted exercises were done with a 4X sequence of TORQ. No chance of boredom or monotony that way! I experimented with Parallel-grip bench presses as a "contracted" movement for chest. Yes, it's more of a midrange exercise, but you're able to really squeeze at the top, so that's what I concentrated on. They worked really well. I normally do trap work tacked on to the end of back work, but traps aren't my biggest concern, so I saved the DB shrugs to do after chest. I spiced up the ab training by adding Leg raises. Took a toll on my strength, but felt like a much more thorough ab blast.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, OCT. 9, '13: DELTS, ARMS (4X 2.0 + TORQ)
I decided to stick to my theme of quick workouts this week--and it worked out great yet again. Even got an amazing pump in shoulders and arms with very few sets and exercises. There's definitely something to this speed set added to the last set of a DP 4X sequence. Love it...
Delts: Standing Arnold presses (3x15,12,7--add weight each set) last set ss with Seated DB presses (1x11 X-cel); One-arm cable laterals (2x10,8 + Stat X)
Triceps: Low-incline DB extensions (3x15,10,7--add weight each set) last set ss with Low-incline presses (1x12 X-cel); DB pullovers (2x12,9)
Biceps: DB preacher curls (3x12,9,7--add weight each set) last set ss with Standing DB curls (1x11 X-cel); Incline hammer curls (2x10, 8)
Forearms: Wrist curls (3x15,10,8--add weight each set) last set ss with Rockers (1x22 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Still amazed at how good these workouts have felt with so few sets. Must be something to a speed set tacked onto the end of a DP 4X sequence. Hitting on this has been perfect for this time-crunch week. Might be something to go to often this winter to cruise to new gains. Seeing as how I'm 54, I may get more out of this abbreviated fiber-activation style. Hmm. Worth experimenting with. Feel great after these last few workouts.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, OCT. 9, '13: LEGS (TORQ/4X + BEYOND X)
Another morning of intense anticipation of a great workout. The only problem with that was that I got too excited and didn't let my pre-workout food settle enough, so the first few sets required a little extra rest, just to prevent Mount Vesuvius from ruining my workout...
Quads: One-leg split squats (3x15,12,10); Barbell hack squats (3x20,15,12 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x30,20,15,10 + X Reps)
Calves: One-leg calf raises (4x20,18,15,12 + X Fade)
; Seated DB calf raises (4x30,20,15,12 + X Reps)
Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
The One-leg split squats kicked my arse last time... And I loved it! Plus, they're forcing me to regain balance, which I seem to have lost over the years. Finished quads off with Barbell hacks, but this time used a couple of chairs to "rack" the weight until I build some stands for the PowerBlock straight bar. Getting off the ground is no problem, but it's hard to avoid crushing my ankles, hence the current chair racks. LOL! That made the Stiff-legged deadlifts a lot more user friendly, too. I used DP 4X on One-leg calf raises, but strength held tight, as you can see by the minimal change in rep numbers. I also discovered that I can do the Seated DB calf raises by sitting backwards on the Sport Bench, as it is just narrow enough for the exercise, and the larger base can be used just as well for seated calves as it is for the standing variety.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, OCT. 1, '13: LEGS (4X 2.0)
Another time-crunch day, so I had to figure out a brutally effective method to get the target muscles blasted quickly. I hit on a great one, thanks to a friend's kinesiology professor (more in the Summary below). Check it out.....
Quads: Front squats (3x10,7,5--add weight on each set) ss last set with Squats (1x12 X-cel)
Hamstrings: Semi-stiff-legged deadlfts (3x10,7,6--add weight on each set) ss last set with DB semi-stiff-legged deadlifts (1x12 X-cel)
Calves: One-leg calf raises (3x12,10,8--add weight on each set) ss last set with Bodyweight calf raises (1x22 X-cel); Bodyweight seated calf raises on power rack (1x20 X cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I was talking to a friend who is taking a kinesiology course, and the professor is renowned for his knowledge of muscular activation. He said that doing a higher-rep speed set is great for waking up dormant fibers and enhancing activation/growth; however, you can amplify that effect by doing it immediately after a heavier set--in superset fashion. Today was the perfect time to experiment, so I did a downward-progression 3X sequence, and after the last heaviest lower-rep set, I went right into a lighter move with semi-explosive reps. Incredible. I felt like I'd done 10 sets of squats. This method's a keeper. I'll discuss more in an upcoming e-zine--which is our free newsletter. You can subscribe to it at the X-Rep homepage, upper left corner. Click HERE.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, OCT. 8, '13: DELTS, ARMS (TORQ/4X + BEYOND X)
The mornings are getting crisp with the fall air, and you know what that means. Great workouts... At least that's what it means for me. Nothing beats early-morning training when it's a bit cold. No idea why, but I love it. Plus, it turned into a family training day (sort of)...
Delts: Upright rows (3x30,20,15 + X Reps); Incline laterals (3x12,10,8 + X Reps); Forward-lean laterals (3x30,20,15 + X Reps): DB presses (3x12,10,6 + X Reps)
Triceps: Lying DB extensions (3x30,20,15 + X Reps); One-arm DB extensions (3x15,12,10 + X Reps); Dips (3x12,10,8,6 + X Fade)
Biceps: Standing curls (3x30,20,15 + X Reps); Incline curls (3x15,12,10 + X Reps); Concentration curls (3x12,10,8,6 + X Fade)
Forearms: Wrist curls (3x30,20,15 + X Reps); Reverse wrist curls (3x30,20,15 + X Reps); Alternate hammer curls (2x12,10)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I woke up even earlier than normal today because of the anticipation of a great workout. The energy must've been contagious, as my 3-year old son decided to join in on the action, too. I wish I had the video camera rolling, as it was quite impressive. He decided to to KettleBlock deadlifts, presses and even chins off the dip station. Complete with grunting sound effects. Great way to test my focus, since it was so hard not to chuckle during my sets. Back to the training... I brought back the DP 4X/3X on stretch and contracted exercises today, with standard TORQ on the compound moves. A great combination of rep ranges and time under tension. Noticing that my delts are looking a bit flat, I added a bonus set of DB presses at the end, which also meant not needing (or being able) to use extreme weight. Dips were great at my last arm workout, but I decided to try them as my contracted move today, making sure not to completely lockout on any reps, since that would mean resting rather than actually contracting the muscles. Going a bit heavier with DP 3X on the contracted moves for bis and tris was different, and good! I finished forearms off with a bonus set of Alternate hammer curls, an old favorite of mine. Just two sets with 30 seconds of rest between, so I guess athat could be considered my firs-evert DP 2X set. LOL
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--MONDAY, OCT. 7, '13: CHEST, BACK, ABS (4X 2.0)
I was in a bit of a time crunch today, so I went with mostly compound moves--downward-progression 4X, but on a 3X sequence with slightly larger weight increases. Loved it--great workout in about 30 minutes...
Chest: Machine dips (3x12,9,7 + StatX); Reverse-grip machine bench presses (3x12,9,6 + StatX)
Back: Undergrip cable rows (3x12,9,7 + X Reps); Pulldowns (3x12,9,6 + X Reps); Seated DB shrugs (2x12,10 + StatX)
Abs: Skipped
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Short and sweet, but the target muscles got hit with a variety of rep ranges and moderately heavy weights. No time for abs, unfortunately (no "skipped" does not mean I skipped around the gym--Lol).
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--MONDAY, OCT. 7, '13: CHEST, BACK, ABS (TORQ/4X + BEYOND X)
The plan was to try moving to a 6-day training schedule, but plans change. Saturday was our wedding anniversary, so my wife, son and I got an early start on the day, and on Sunday we had to get going even earlier in order to help some friends in need. No big loss, as it was good recovery time and a good weekend, which meant starting the week on a high note...
Chest: Incline DB presses (3x30,20,15 + X Reps); Incline flyes (3x10 + X Reps); DB bench presses (2x20,12 + X Reps); Flat flyes (2x10 + X Fade)
Back: One-arm DB rows (3x30,20,15 + X Fade); Pullovers (3x10 + X Reps); Bent-over bent-arm laterals (3x30,20,15 + X Fade); DB shrugs (3x30,20,15 + X Reps)
Abs: Knee ups (3x20 + X Reps)
, Full-range crunches (3x20 + X Fade)
Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
I wanted to really feel my chest workout today... And I did! Started with incline work, as my upper chest has been looking a bit flat, and finished off with flat presses and flyes, but just two sets of each of those. The low-rest between sets makes them much more efficient, especially with the fatigue build up from incline work. I did my least favorite exercise for back, but I loved it. Time off from One-arm dumbbell rows was a good thing, as they felt incredible during AND after. I think my old distain for that move was simply their time-consuming nature, being a one-arm movement. The feel made up for that, so there was a new-found fondness for them.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--FRIDAY, OCT. 4, '13: CHEST, BACK, CALVES (TORQ + STANDARD SETS)
At the commercial gym today, and I was in the mood to TORQ it up--on the big midrange exercises only. I followed with a couple of straight sets on an isolation move or two. Had a great one--and my diet experiment has new cuts appearing--just in time to cover them up for fall and winter. Lol....
Chest: Hammer machine bench presses (4x30,20,15,10 + X Reps); Flat flyes (2x9,7); Hammer machine incline presses (3x30,20,15 + X Reps); Pec deck flyes (2x12,10 + X Reps)
Back: Parallel-grip cable rows (3x30,20,15); Bent-arm bent-over laterals (2x12,10 + X Reps); Hammer machine undergrip rows (3x30,20,15 + X Reps); DB pullovers (2x12,10 + StatX); Cable upright rows (3x30,20,15 + X Reps); Seated DB shrugs (2x15,12 + X Reps)
Calves: Leg press calf raises (4x30,20,15,10 + X Reps); Seated calf raises (3x30,20,20 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: This is a great Freaky Friday workout--quick with a big pump and a few isolated heavy sets as well as high-end hypertrophic stimulation (TORQ). At the end I realized that an X-celeration set at the end of a TORQ sequence might be X-cellent. It is. Try it. You can do set 3 as speed (1.5 seconds per rep), or add a fourth set and rep out with speed. TORQ is very flexible and you'll feel it from the very first set. How can you not at 30 reps. Lol. For more on TORQ and a similar routine with both TORQ and heavier straight sets, see The 4X Mass Workout 2.0. It's the official textbook at TORQ U. Lol. More info HERE.

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--FRIDAY, OCT. 4, '13: LEGS (TORQ/4X + BEYOND X)
That was just about the most muscle-swelling pain I've ever felt in such a short period of time. New-to-me exercise combined with being still sore from the last leg workout made from some interesting feelings, not just in my legs, but also in my gut...
Quads: One-leg dumbbell squats (4x15,12,10,8 )
Hamstrings: Nope!
Calves: One-leg calf raises (4x30,20,15,10 + X Fade)

Note:My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Hamstrings were still so sore that it was useless to do any direct work for them, so it was really just quads and calves today. As much as I liked the barbell hack squats last time, I was excited to try something new, so I went with One-leg dumbbell squats. Not the "pistol" style, with your free leg in front, but with the non-working leg "resting" on a bench behind you. I call it resting, but it's really not, as that quad gets an incredible stretch while the working quad is pressing. It's like a double-position-whammy! They really kicked my a**. Quads and glutes were hammered. I may have just found my new favorite leg exercise. With just those and one calf exercise, I was struggling to get up the stairs, so it was a short but incredibly efficient workout. Looking forward to a slightly longer and devastating leg day next time around...
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--THURSDAY, OCT. 3, '13: DELTS, ARMS (TORQ/4X + BEYOND X)
Holy humidity! We're in our last warm stretch before the real fall weather takes over, and there's nice storm brewing, so humidity is way up there. Even with windows open in the gym, it wasa major sweat fest...
Delts: Upright rows (4x30,20,15,10 + X Reps); Incline laterals (3x30,20,15 + X Reps); Seated laterals (3x30,20,15 + X Reps)
Triceps: Dips (4x20,15,10,8 + X Reps); Overhead extensions (3x10 + X Reps); Kickbacks (3x30,20,15)
Biceps: Standing curls (4x30,20,15,10 + X Reps); Incline curls (3x10 + X Reps); Concentration curls (3x30,30,15 + X Fade)
Forearms: Wrist curls (3x30,20,15 + X Reps); Reverse wrist curls (3x30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary:
Another fantastic one today, despite the crazy humidity. With motivation levels pretty high, I ended up bringing back full POF/3D in order to hit all muscle groups from every angle. Part of it may just have been out of the enthusiasm of being able to do full range-of-motion training now with the new gym setup. I used the dip attachment for triceps, and they got blasted as a result. Kickbacks were a nice change, too. Full-range POF on biceps brought on a significant pump, too! TORQ on forearms had them on fire today, and it was a shocker to see some decent vascularity.. In October!
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--WEDNESDAY, OCT. 2, '13: DELTS, ARMS (4X 2.0 + TORQ)
Back and chest continue to be very sore from progressive-speed 4X, and legs are beginning to feel the pain as well. Time to blast delts and arms with PS 4X to watch them swell. Remember, PS 4X is really 3X: Set 1 is X-centric, lift in one second lower in six; Set 2 is standard speed lifting in one and lowering in three; Set 3 is speed, or X-celeration, piston-like reps of 1.5 seconds each...
Delts: Seated DB presses (3x9 X-cen, 10, 12 X-cel); Wide-grip upright rows (3x9 X-cen, 11, 14 X-cel); One-arm cable laterals (4x10 + Stat X); Laterals (1x25)
Triceps: DB close-grip bench presses (3x9 X-cen, 10, 11 X-cel); Incline DB extensions (3x10) ss DB pullovers (3x8); Bench dips (1x15) ss Kickbacks (1x12) ss Close-grip bench pushups (1x9)
Biceps: Preacher curls (3x9 X-cen, 10, 11 X-cel); Incline curls (3x10); Concentration curls (1x20)
Forearms: Wrist curls (3x11 X-cen, 14, 17 X-cel); ss Cable rope hammer curls (3x8 X-cen, 10, 12 X-cel); Rockers (1x20)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I gotta say that after doing the first exercise with 3 different rep speeds in PS 4X style feels like enough to stimulate growth. I often wonder if I'm doing too much by adding a 4X stretch and a high-rep set or two of a contracted move. Might be interesting to experiment over the winter with a PS 4X, using two standard-speed sets in the middle instead of just one and only doing one exercise per bodypart. Although after the fourth X-celeration set, lowering the weight for a high-rep TORQ set might be just the recipe--use a 1/1 cadence to change the tempo just a bit and hit around 20-30 reps. Hmm. Squats would be fun, that's for sure. Today's workout was pretty incredible, considering I was a bit low energy when I stepped into the gym. Nothing like delts-and-arms work to motivate with a big pump. I'm seeing new veins in my forearms, so the the PS 4X plus TORQ plus my experimental diet is getting me to a new level of lean and revving up the muscle-building machine. I like it!

Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--WEDNESDAY, OCT. 2, '13: CHEST, BACK, ABS (TORQ/4X + BEYOND X)
I had contemplated changing my training schedule to take every fourth day as a rest day, but I'm way too motivated for that right now. Plus, it simply doesn't feel like it's needed at this time, so I may end up going with a rest day every seventh day for the time being. We shall see...
Chest: Incline presses (4x30,20,15,10 + X Reps); Flat flyes (3x10 + X Reps); Leaning one-arm KettleBlock flyes (3x10)
Back: Bent-over rows (4x30,20,15,10); Pullovers (3x10 + X Reps); Bent-over bent-arm laterals (3x30,20,15 + X Reps)
Abs: Knee ups (3x20 + X Reps)
, Full-range crunches (3x20 + X Fade)
Note: My current program is based on the 4X/TORQ and Super TORQ techniques, and various intensity techniques from Beyond X.
Summary:
I got going a little bit late today, but you know what? It didn't matter. My gym is literally 30 seconds from my office now, including the time it takes me to put shoes on. I love that! I'm a big fan of iTunes radio so far, too, but that's another story. As I knew would come to pass, the 50- and 40-rep sets are getting hard to look forward to, so I went to a standard-ish TORQ sequence, but added a fourth set, then did either a 3-set 4X sequence, or standard TORQ. The variety of exercises and techniques made for a great one today. With no cable crossover machine, it's a bit hard to really isolate the contracted phase on chest, so I improvised with Leaning one-arm flyes. The standard PowerBlocks work well, but I decided to play with the KettleBlock handle, and that proved to be a winner based on the range of the exercise. For those not familiar with the move, you stand next to an upright (such as a power cage or, in my case, support beam) and hold it about shoulder height with your inside foot against the upright, then lean as far over as you safely can. Holding the weight in the other hand, simulate a one-arm incline flye, raising it up to just above eye level. I prefer to stop the eccentric (negative) stroke just before the resistance falls off at the bottom. It's a great movement even in gym with other options.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

STEVE--TUESDAY, OCT. 1, '13: LEGS (4X 2.0)
Holy rubber hoses--that's what my legs felt like after progressive-speed 4X. Probably not "holy," as I did take the Lord's name in vain a few times toward the end of each set. Lol. I did Back squats to lead off--no Fronts before each, so the weight was heavier. X-centric on the first set, six seconds down, one up; then a standard set, three seconds down, one up; then a speed set, about 1.5 seconds per rep. Great pump, wicked ache--then I followed with 4X sissies and more girly screams. Here's the rest of my routine.....
Quads: Squats (3x9 X-cen, 9, 10 X-cel); Sissy squats (4x10); Old-style hack squats (3x8)
Hamstrings: Semi-stiff-legged deadlfts (3x9 X-cen, 10, 15 X-cel)
Calves: One-leg calf raises (3x11 X-cen, 9, 10 X-cel); Bodyweight donkey calf raises (3x8 X-cel, 9, 12 X-cel); Bodyweight seated calf raises on power rack (2x10 X-cen, 15 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Amazing that after one sequence of PS 4X, my quads were wasted. Felt like I'd done 10 sets of squats--and they are still aching as I write this. PS 4X (really 3X) worked well on Semi-stiff-legged deadlifts too, although I didn't go quite as fast on the last set because of the low-back danger. Even calves got some new pain to gain with PS 4X. Liking this hybrid 4X method a lot.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

JONATHAN--TUESDAY, OCT. 1, '13: LEGS (SUPER TORQ + TORQ + BEYOND X)
Well, that was tougher than expected. Partially due to missing my last leg workout, but also because of the barbell hack squats, which I haven't even thought of doing for the past several years...
Quads: Hack squats (5x30,30,20,20,15 + X Reps)
Hamstrings: Stiff-legged deadlifts (5x30,30,20,20,10 + X Reps)
Calves: One-leg calf raises (4x30,20,15,10 + X Reps); Seated calf raises (5x50,40,30,20,10)

Note: My current program is based on the 4X/TORQand Super TORQ techniques, and various intensity techniques from Beyond X.
Summary:
I've been looking forward to this workout for a couple of days, as the impending old-school barbell hack squats were something I haven't done in probably 6-8 years. You can tell by looking at my rep ranges. Ha! I was shooting for the usual 50,40,30... Super TORQ range, but fell short. Not because of the weight, but because of my lungs. Barbell hacks call in a lot of back and forearm work for support, so they're nice and taxing. Legs felt great, though, and this could very well be the cure for all my upper- and mid-back issues, but time will tell. Stiff-legged deadlifts weren't new, but were still tough just from the fatigue on hacks. I ended up doing two exercises for calves, as I hadn't done seated calf raises in a while. I've never done them with dumbbells, so I was WAY off in my weight choices. Went in wanting a simple 3-set TORQ sequence but had to go full-bore Super TORQ. No complaints, though, as they felt great.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

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 © 2014 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.