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JONATHAN LAWSON
 
End of May 2004,
then...

1 Month Later
after X-REP training...
 
July 1, 2004: 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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WEDNESDAY, SEPT. 9, ’10: LEGS (4X MASS WORKOUT)
Squats and dreaded deadlifts today--or dreadlifts, as we like to call them. But our Vibram FiveFinger shoes are still motivating us on leg day, and we get a chance to see if last week's insane calf soreness was just a fluke or a true leg-building brew due to our new shoes...
Quads: Squats (4x10); Trap-bar deadlifts (2x8--heavy, 2 1/2 minutes between sets); Sissy squats (3x12); Leg extensions (3x10); Leg extensions (1 1/4 style--1x8)
Hamstrings: Hyperextensions (3x10); Leg curls (3x10); Leg curls (1 1/4 style--1x8)
Calves: Standing calf raises (4x12); Hack-machine calf raises (4x12); Machine donkey calf raises (1x15); Seated calf (1x17)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: The FiveFingers still gave our Squats, Deadlifts and Calf raises a completely different feel--much more nervous system activation in the lower body due to "feeling" the floor. One change we will be making next week is moving Deadlifts to Friday when back lands at the end of the week. We think that will give our quads some residual secondary work for a new growth spurt.
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.

TUESDAY, SEPT. 7, ’10: CHEST, BACK, ABS (4X MASS WORKOUT)
The holiday has thrown off our workouts this week, so we're training each major muscle group only once--today chest, etc.; tomorrow legs; Friday, delts and arms. Of course, our direct/indirect setup really has us hitting all upper-body muscles twice. The good thing about holidays: Three days out of the gym set our motivation on fire today...
Chest: Smith-machine incline presses (4x10); High cable flyes (4x10); Bench presses (3x10); Wide-grip dips (4x10); Cable crossovers (3x10); Flat flyes (1x12) ss Pushups (1x9)
Lats: Pulldowns (4x10); DB pullovers (3x10); Undergrip cable rows (3x10); Machine pullover (1x12)
Midback: Wide-grip machine rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (4x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15, last set twisting)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: We tried going back to Machine rows instead of Cable rows as our leadoff midback move. Felt good, but the poundage was a bit heavy. We'll try it again next back workout with less weight.
Diet update: Hydroxycut Hardcore X is still our fat burner of choice--1 to 2 caps before each workout. Along with that we take 4 caps of Cort-Bloc to smother excess cortisol release--very critical at this stage of our ripping phase, as excess cortisol can melt muscle like butter in a microwave. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.

FRIDAY, SEPT. 3, ’10: DELTS, TRI'S, BI'S, FOREARMS (4X MASS WORKOUT)
Freaky Friday delts-and-arms workout had us motivated with a big pump thanks to a few variations to trigger change to gain...
Delts: Wide-grip rack pulls (4x12); Smith-machine presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12); DB front raises 1x10; One-arm leaning laterals (1x14)
Triceps: Close-grip DB bench presses (4x12); Overhead DB extensionss (3x12); Bench dips (3x15); Lying DB extensions (1x12) ss Pushdowns (1x12--Steve did elbows-flared version)
Biceps: Undergrip pulldowns (3x10); Cable curls (3x10); DB spider curls (3x10); Concentration curls (1x10)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15); Rockers (Drop--1x15(10)); Incline DB curls (3x10)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: Smith-machine presses for delts and Cable curls for biceps both felt so good that we may keep them in for a while. Overhead DB extensions for triceps not so much--back to Cable pushouts for triceps stretch.
Diet update: The beta-alanine (Red Dragon) we're taking is perfect for 4X training. It helps buffer lactic acid in muscle to extend sets into the growth zone. We highly recommend it for best gains with 4X so you can crank out more growth reps. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.

WEDNESDAY, SEPT. 1, ’10: CHEST, BACK, ABS (4X MASS WORKOUT)
We've decided to prioritize upper chest, so that area now gets hit first in our chest workout. We're also creeping up the volume on a few exercises, as you'll see in the routine and Summary below. (And, BTW, our calves are super sore from yesterday's workout with our new "barefoot" shoes--see yesterday's blog.)
Chest: Smith-machine incline presses (4x10); High cable flyes (4x10); Bench presses (3x10); Wide-grip dips (4x10); Low cable flyes (3x10); Flat flyes (1x12) ss Pushups (1x9)
Lats: Pulldowns (4x10); DB pullovers (3x10); Undergrip cable rows (3x10); Machine pullover (1x12)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (2x12) ss DB upright rows (2x8)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15, last set twisting)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: We haven't done Smith-machine incline presses in a while, so doing them first really blasted our upper chest. We felt these in the target fibers big time. We will stick to this new pec-ing order and see how our chest responds. We also added a set here and there on Smith inclines, High cable flyes and Wide-grip pulldowns for lats. Also note the superset to finish midback--instead of Lateral/shrugs 4x10 we supersetted that exercise with DB upright rows with the same dumbbells. Great trap-delt-midback attack.
Diet update: Hydroxycut Hardcore X is still our fat burner of choice--1 to 2 caps before each workout. Along with that we take 4 caps of Cort-Bloc to smother excess cortisol release. That especially important as our calories stay low--less food can trigger cortisol release which can cannibalize muscle tissue. Cort-Bloc helps prevent a lot of that so we stay bigger and more muscular. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.

TUESDAY, AUG. 31, ’10: LEGS (4X MASS WORKOUT)
We were very excited about today's leg workouts for a number of reasons. First, we got to do free-bar squats again in 4X style (Jonathan missed the last leg workout, so this would be a good break-in for him); second, we decided to move to heavier Trap Bar deadlifts instead of 3x10; third, we both just got a new pair of Vibram FiveFingers, barefoot-style shoes which should make quad and calf work much more effective. Here's a picture linked to the site if you want to check them out...

Quads: Squats (4x10); Trap-bar deadlifts (2x8--heavy, 2 1/2 minutes between sets); Sissy squats (3x12); Leg extensions (3x10); Leg extensions (1 1/4 style--1x8)
Hamstrings: Hyperextensions (3x10); Leg curls (3x10); Leg curls (1 1/4 style--1x8)
Calves: Machine donkey calf raises (2x12); Standing calf raises (4x15); Hack-machine calf raises (3x15); Machine donkey calf raises (1x20); Seated calf (1x17)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: The FiveFingers gave a new feel to squats--really felt the quads firing due to the barefoot feel. Studies show that more foot-to-floor contact improves nerve force in the leg muscles, and we felt it happening. Trap Bar deadlifts had a new feel too--from the shoes and the fact that we did them in power style (heavy with longer rests). What we couldn't do heavy were Machine donkey calf raises and Leg press calf raises. They hurt like hell because those machines have rounded foot plates. With minimal sole padding we got pain throughout the balls of our feet. We decided to focus on the machines with flat foot plates--Standing calf, Hack machine calf and Seated calf. We were able to do a lighter high-rep finishing set on the Machine donkeys, which augmented the ache. Despite having to eliminate some exercises, we had a great calf workout with a big pump--we could feel new fibers firing thanks to our near barefoot sets. Maybe Vince Gironda was right--he used to throw people out of his Hollywood gym for training calves with shoes on. Barefoot is the lower-leg bomb!
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.

MONDAY, AUG. 30, ’10: DELTS, TRI'S, BI'S, FOREARMS (4X MASS WORKOUT)
Monday's are tough, but when it's a delts-and-arms workout it's much easier to hit the gym. Some minor changes today, and the pump was awesome due to higher carbs yesterday...
Delts: Wide-grip rack pulls (4x12--added weight today); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12); DB front raises 1x10; One-arm leaning laterals (1x12)
Triceps: Close-grip DB bench presses (4x12); Cable pushouts (3x10); Bench dips (3x12); Pushdowns (1x12--Steve did elbows-flared version)
Biceps: Undergrip pulldowns (3x10); Low-incline DB curls (3x10); DB spider curls (3x12); Concentration curls (1x10)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15); Rockers (Drop--1x15(10)); DB reverse curls (3x10)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: Added weight on rack pulls, but still got our reps--felt great. On triceps we finished with 3x12 on Bench dips, then a final set of Pushdowns for 12 reps. Nice final blast. Arms and shoulders both blew up big today.
Diet update: The beta-alanine (Red Dragon) we're taking is tailor made for 4X training. It helps buffer lactic acid in muscle so we can pound our more growth reps. We highly recommend it for best gains with 4X training. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.

FRIDAY, AUG. 27, ’10: CHEST, BACK, ABS (4X MASS WORKOUT)
It's Freaky Friday, and we went way off our normal workout chart with some heavy all-out sets on a few big exercises--like Bench presses and Pulldowns.
Chest: Bench presses (2x6,5); Wide-grip dips (4x10); Crossovers (3x10--Steve did decline flyes); Incline DB presses (3x10--Steve did 3x12); High cable flyes (3x12); Flat flyes (1x12)
Lats: Pulldowns (2x8,6 + X Reps); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (4x12)
Abs: Incline kneeups (2x19,15); Ab Bench crunches (2x12) and Full-range crunches (2x15, last set twisting)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: The all-out heavy sets were a nice change and should provide a good growth jolt to chest and back. Other changes today included a finisher set for lats with Machine pullovers and 2 all-out sets to failure on Incline kneeups for abs. We meant to do Wide-grip cable rows in heavy low-rep style, but we were so into the 4X mindset that we forgot. We'll do it at the next Freaky Friday back day.
Diet update: We're still using Hydroxycut Hardcore X. We take one or two caps before each workout. Along with that we take 4 caps of Cort-Bloc to smother excess cortisol release. A caffeine-based fat burner and phosphatidylserine (soy lipid) for cortisol control is a good combo. Caffeine boost cortisol release, which can cannibalize muscle tissue. The Cort-Bloc helps counter that effect. We use Cort-Bloc most of the year because of that fact. It's an all-natural soy lipid--completely safe. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

WEDNESDAY, AUG. 25, ’10: DELTS, TRI'S, BI'S, FOREARMS (4X MASS WORKOUT)
We trained early this morning due to meetings later, but we still had a great session, with a few new twists for even better target-muscle hits...
Delts: Wide-grip rack pulls (4x12); DB presses (3x10); Forward-lean laterals (4x12); One-arm leaning laterals (1x12); Bent-over laterals (3x12); DB front raises 1x12
Triceps: Close-grip DB bench presses (3x12); Lying DB extensions (1x12); Cable pushouts (3x10); Pushdowns (3x10--Steve did elbows-flared version); Bench dips (1x15)
Biceps: Undergrip pulldowns (3x10); Low-incline DB curls (3x10); DB spider curls (3x12); Concentration curls (1x10)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15); Rockers (1x15); DB reverse curls (3x10)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: The changes today included moving to 12 reps for Wide-grip rack pulls, adding a finishing set of One-arm leaning laterals, using dumbbells for Close-grip bench presses and adding a set of Lying DB extensions after close-grips. Doing 12 reps instead of 10 provides a unique feel--good to change it up every so often.
Diet update: The beta-alanine (Red Dragon) we're helps us push our 4X sequences further into the growth zone--especially when we're doing 12 reps. That's because it helps buffer lactic acid in muscle so we can pound our more growth reps at the end of the last set. We highly recommend it if you're using 4X training or any type of sets to exhaustion. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

TUESDAY, AUG. 24, ’10: LEGS (4X MASS WORKOUT)
Have we mentioned that we're motivated? We're zeroing in on peak condition--and that's cranked our intensity ignition. It's the reason we've loaded free-bar squats back into our mass-building ammunition...
Quads: Squats (4x10); Trap-bar deadlifts (3x10); Sissy squats (3x12); Leg extensions (3x10); Leg extensions (1x8--top-end 1 1/4s)
Hamstrings: Hyperextensions (4x10); Leg curls (3x10); Leg curls (1x8--top-end 1 1/4s)
Calves: Knee-extension leg press calf raises (2x15); Machine donkey calf raises (4x12); Standing calf raises (4x10); Seated calf (1x17)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: In the past we've said that free-bar squats have a knack of injuring our lower backs; however, we think that with 4x10, using moderate poundages and keeping our form perfect, we can avoid that low-back jack and get some new quad mass. We sure felt them today on our initial run--and that was with a fairly light weight. We see some lower-body soreness in our future--like tomorrow morning.
Diet update: In the new 4X Mass Workout e-book we have chapter on cortisol and how the 4X sequences help minimize the output of that muscle-eating stress hormone. Cortisol is the devil incarnate to bodybuilders! A total 4X workout can help smother it, and so can Cort-Bloc, a phosphatidylserine (PS--natural soy lipid) supplement that has been shown to reduce cortisol in hard-training athletes by more than 30 percent. In fact, researchers studying PS said that its cortisol-reducing abilities make it a good steroid substitute on that level. Cort-Bloc is a very powerful supplement and a perfect complement to total-4X mass training. We take 4 caps before every workout. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

MONDAY, AUG. 23, ’10: CHEST, BACK, ABS (4X MASS WORKOUT)
Both of us felt great today--minor injuries healed--so we let loose with an intense workout, even adding a few extra sets here and there...
Chest: Bench presses (4x10--Steve did 4x12); Wide-grip dips (4x10); Crossovers (3x10--Steve did decline flyes); Incline presses (3x10); High cable flyes (3x12); Flat flyes (1x10)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15, last set twisting)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: We've gradually been adding an all-out finisher set to bodyparts. For example, today we did a final set of Flat-bench flyes to end chest. We will probably do that for almost every bodypart eventually. We're also adding X Reps to the final set of most exercises--where it's safe.
Diet update: Fat burner of choice at the moment is still Hydroxycut Hardcore X. We take one or two caps before each workout. Along with that we take 4 caps of Cort-Bloc to help counter any excess cortisol release. Cortisol can cannibalize muscle tissue, so you want to minimize it. Unfortunately, fat burners increase it as does intense training, so Cort-Bloc is mandatory most of the year. It's an all-natural soy lipid--completely safe. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

FRIDAY, AUG. 20, ’10: DELTS, TRI'S, BI'S, FOREARMS (4X MASS WORKOUT)
Freaky Friday workout with lots of change to gain--like Smith machine presses first in our delt routine.
Delts: Smith machine presses (3x10); Wide-grip rack pulls (4x10); Forward-lean laterals (4x12); Bent-over laterals (3x12); DB front raises 1x10
Triceps: Close-grip bench presses (4x10); Cable pushouts (3x10); Pushdowns (3x10--Steve did elbows-flared version); Bench dips (1x15)
Biceps: Undergrip pulldowns (3x10); Low-incline DB curls (3x10); DB spider curls (3x12); Concentration curls (1x10)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15); Rockers (1x15); DB reverse curls (3x10)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: Starting with Smith machine presses was somewhat deceptive because the weight we chose felt very light on the firs set; however, the cumulative fatigue beat our delts down fast so we were struggling by set 3. Pushdowns for triceps were excellent also--we may keep those in our standard workouts for a while, finishing with one set of Bench dips for high reps. Notice that we also moved brachialis work from the end of biceps to the end of forearms. That had the flexors and extensors screaming as we did those final 3 sets of DB reverse curls.
Diet update: The beta-alanine (Red Dragon) we're taking is tailor made for 4X training. It helps buffer lactic acid in muscle so we can pound our more growth reps. We highly recommend it for best gains with 4X training. Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

WEDNESDAY, AUG. 18, ’10: CHEST, BACK, ABS (4X MASS WORKOUT)
Steve's lower back is still tweaked, but he turned it into a positive by experimenting with slightly lighter poundages and 12-rep sets; that felt so good and unique that Jonathan followed suit on some exercises, like incline presses...
Chest: Bench presses (4x10--Steve did 4x12); Wide-grip dips (3x12); Crossovers (3x10); Incline presses (3x12); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10--Steve did 3x12); Undergrip cable rows (3x10--Steve did 3x12)
Midback: Wide-grip cable rows (3x10--Steve did 3x12); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15, last set twisting)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: Steve found the 4x12 and 3x12 sequences to really hammer his muscles more than 10-rep sets. He may experiment with more, such as on Pulldowns. Jonathan really liked the Incline presses with a 3x12 sequence.
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.

TUESDAY, AUG. 17, ’10: LEGS (4X MASS WORKOUT)
Steve has a minor lower-back tweak, so his workout was somewhat subdued today; Jonathan hit it hard, however, and cranked out some growth-producing sets. (Note: Last day to get our new e-book, The 4X Mass Workout, at half price. Check it out HERE)...
Quads: Machine hack squats (3x10--Steve did leg presses, 3x12); Trap-bar deadlifts (3x10--Steve did DB squats, 3x12); Sissy squats (3x12); Leg extensions (3x10--Steve did 3x12)
Hamstrings: Hyperextensions (3x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (3x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12); Seated calf (1x17)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: The last set of rack pulls yesterday for delts gave Steve's lower back a whack, so he was limited today. Still had a good workout due to variety--leg presses instead of hacks; DB squats instead of Trap Bar deads. Jonathan powered through his leg workout with lots of strength to spare--and he's starting to show more vascularity.
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, AUG. 16, ’10: DELTS, TRI'S, BI'S, FOREARMS (4X MASS WORKOUT)
Last week we downshifted our volume and intensity; so this week we're taking it to a new level with X Reps on the last set of almost every exercise--which should trigger new muscle size. (Also note that we've changed the designation at the top to 4X Mass Workout--you can get that new e-book at half price until tomorrow at 6 p.m.; just click on the blue 4X above)...

Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12); DB front raises 1x10
Triceps: Close-grip bench presses (4x10); Cable pushouts (3x10); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10); Low-incline DB curls (3x10); DB spider curls (3x12); Concentration curls (1x10); DB reverse curls (3x10)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15); Rockers (1x15)
Note: Our current program is listed and explained in the new 4X Mass Workout e-book (printable templates included).
Summary: We reduced sets on DB spider curls for biceps to 3x12 and did a finishing set of Concentration curls (1x10). The Concentrations gave us that good finishing squeeze and a cross-body angle we don't get with Spiders. It felt so good and added so much to the pump that we may do that with triceps--and ending set of Pushdowns.
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.


FRIDAY, AUG. 13, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
It's been a downshift week for us, with Steve out of town on Monday and Tuesday and Jonathan a bit under the weather, so we pulled back today to prepare for a brand-new mass-building onslaught on Monday...
Chest: Bench presses (4x10--Steve did 4x12); Wide-grip dips (3x10); Crossovers (3x10--Steve did Decline flyes, 3x12); Incline DB presses (3x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (3x12); Ab Bench crunches (2x12) and Full-range crunches (1x15)--those 3 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Jonathan still wasn't feeling 100 percent today, so on some exercises he did only 2 sets. Steve did all sets, but pulled back on the last set, keeping his reps and stress down.
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, AUG. 10, ’10: LEGS (X-CENTRIC MASS WORKOUT)
Leg day isn't nearly as frightening when you're cutting back on the intensity, but the deadlifts still produce a big metabolic surge...
Quads: Machine hack squats (3x10); Trap-bar deadlifts (3x10); Sissy squats (3x12); Leg extensions (3x10--Steve did 3x12)
Hamstrings: Hyperextensions (3x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (3x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12); Seated calf (1x17)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Just dropping one set of the Machine hack squats made the deadlifts much more bearable, but they still have you gasping for air. Today was a nice break considering we'll be adding a negative-accentuated set of squats somewhere in the quad routine next week.
Diet update: Our fat burner of choice at the moment is still Hydroxycut Hardcore X, 1-2 caps before training. It also has just enough caffeine to kick up the motivation a bit when training alone. While the serving size is 3 caps, 1-2 has been plenty for us, providing extra energy to power through 3X and 4X sequences and still feel good after the workout. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, AUG. 9, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
Steve is out of town for a few days which makes for a good excuse for a well-deserved downshift in intensity. A slight drop in volume is just what the Muscle Doctor ordered...
Delts: Wide-grip rack pulls (3x10); DB presses (3x10); Forward-lean laterals (3x12); Bent-over laterals (3x12); DB front raises 1x10
Triceps: Lying DB extensions (3x10); Cable pushouts (3x10); Bench dips (3x12)
Biceps: Undergrip pulldowns (3x10); Low-incline DB curls (3x10); DB spider curls (3x12); DB reverse curls (3x10)
Forearms: DB wrist curls (3x15) ss DB reverse wrist curls (3x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: It was just a slight reduction in volume today by only doing three sets on any exercise where we'd normally do four. Lying DB extensions were substituted for Close-grip bench presses simply for safety, since Jonathan trained alone today. The lower volume combined with some increased calories over the weekend made for a great pump.
Diet update: Taking 3 caps of Red Dragon (pure beta-alanine) is helping us power through the low-rest sequences. It buffers lactic acid and allows the target muscle to crank out more growth reps at the end of the last grueling sets. It's the ultimate supplement for this type of condensed training with short rests between sets. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, AUG. 6, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
Late workout today, but the change made us stronger for some reason--apparently any small change can trigger new gains (where have we heard that before?)...
Chest: Bench presses (4x10--Steve did 4x12); Wide-grip dips (3x10); Low cable flyes (4x10); Incline DB presses (3x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: It was a Low cable flyes day instead of Crossovers, so we did Incline DB presses instead of Barbell inclines. Everything felt solid and the pump was terrific--training in the afternoon meant a hotter gym, which drenched us--but that's a good thing.
Diet update: Our NEW 2010 Ripping Phase Supplement Schedule is up. Check it out HERE. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, AUG. 4, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
Delts and arms blew up big today, which is to be expected on a a higher-carb day. A great workout, but we made a few changes and have more in store (see Summary)...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12); DB front raises 1x10
Triceps: Close-grip bench presses (4x10); Cable pushouts (3x10); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10); Low-incline DB curls (3x10); DB spider curls (3x12); DB reverse curls (3x10)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: On delts when we finished the last set of Bent-over laterals, we immediately grabbed lighter dumbbells and did a set of Front raises. With the rear heads pumped, that final set blows up the front and medial heads for a fuller finish. For biceps we're sticking with a lower incline on Incline curls and doing 10s instead of 12s. Also, we dropped the Incline hammer curls for brachialis and did DB reverse curls standing instead. Felt great and got new biceps and brach ache. No change to forearms; however, we may add one burnout set of Rockers at the end next time.
Diet update: Taking 3 caps of Red Dragon (pure beta-alanine) is helping us power through the 4X and 3X sequences. It buffers lactic acid and allows the target muscle to crank out more growth reps at the end of the last grueling sets. It's the ultimate supplement for this type of condensed training with short rests between sets. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, AUG. 3, ’10: LEGS (X-CENTRIC MASS WORKOUT)
Leg day has us thinking about deadlifts as soon as we wake up--but once we power through them and they're over, we feel great, with confidence that our anabolic drive has been sparked big time...
Quads: Machine hack squats (4x10); Trap-bar deadlifts (3x10); Sissy squats (3x12); Leg extensions (3x10--Steve did 3x12)
Hamstrings: Hyperextensions (3x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12--Steve did Standing calf raises instead); Seated calf (1x17)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We've been thinking about adding a negative-accentuated set of squats somewhere in the quad routine; however, we don't want to do them before Deadlifts because they may cause a loss of strength. We may do them after and reduce Hacks to 3x10 instead of 4x10.
Diet update: Our fat burner of choice at the moment is still Hydroxycut Hardcore X, 1-2 caps before training. While the serving size is 3 caps, 1-2 has been plenty for us, providing extra energy to power through 3X and 4X sequences and still feel good after the workout. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, AUG. 2, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
What a great workout today! Mondays are hard to get going, but about midway through chest our adrenaline kicked in and we tore through the rest of the workout...
Chest: Bench presses (4x10--Steve did 4x12); Wide-grip dips (3x10); Cable crossovers (3x10--Steve did Decline flyes); Incline presses (3x10); High cable flyes (3x12--Jonathan did 3x10)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: The big change today was substituting Incline barbell presses for the DB version. We will do that on chest days that we do Cable crossovers instead of Low cable flyes. Using the bar on Inclines felt great--a nice new ache in the upper pecs.
Diet update: We're convinced that 3 caps of Red Dragon (beta-alanine--buffers lactic acid for more growth reps at end of sets) about 1 1/2 hours before training is helping us power through the 3X and 4X sequences with less fatigue and there for more reps. It's a must for 4X training. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, JULY 30, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
We implemented a few Friday exercise swaps to get a new growth bump and a full-blown pump in our delts and arms. Great way to ring in the weekend...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12)
Triceps: Close-grip bench presses (4x10); Lying DB extensions (3x12); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10--added weight today); Low-incline DB curls (3x12); Concentration curls (3x12)
Forearms: DB wrist curls (3x15--Steve used barbell) ss DB reverse wrist curls (3x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Changes today included lowering the incline on Incline curls and going for 12 reps; doing Concentration curls, back and forth from arm to arm, instead of DB spider curls and Lying DB extensions instead of Cable pushouts for triceps.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, JULY 28, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
New chest muscularity and detail is beginning to appear, so that's a motivating factor that had us looking forward to this pec-perfecting workout. Bench presses kicked things off...
Chest: Bench presses (4x10--Steve did 4x12--added weight today); Wide-grip dips (3x10); Low cable flyes (3x10); Incline DB presses (4x10); High cable flyes (3x12--Jonathan did 3x10)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2x12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We've been feeling bench presses doing them first with higher reps and short rests, so we will keep that as the lead-off exercise for a while. We will alternate Low-cable flyes and Cable crossovers every other workout. Steve may opt for Decline flyes instead of Cable crossovers, as he has a hard time keeping his chest engaged on Cable crossovers.
Diet update: Our key supplements at this stage of our ripping phase, other than our between meal protein array (Muscle Meals) are Cort-Bloc, (soy lipid that controls cortisol release, something anabolic steroids do to preserve muscle tissue), 4 caps before training; Hydroxycut Hardcore X (high-octane fat burner), 1-2 caps before training; Red Dragon (beta-alanine--buffers lactic acid for more growth reps at end of sets), 3 caps 1 1/2 hours before training. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, JULY 27, ’10: LEGS (X-CENTRIC MASS WORKOUT)
We always go into leg day with some fear, but today's workout was a fast blast and very smooth--we were in the definitely in the groove and strength was up, as was our motivation...
Quads: Machine hack squats (4x10); Trap-bar deadlifts (3x10); Sissy squats (3x12); Leg extensions (3x10--Steve did 3x12)
Hamstrings: Hyperextensions (3x10--added weight today); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12--Steve did Standing calf raises instead); Seated calf (1x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Trap Bar deadlifts is the exercise we love to hate. Hard to catch our breath between sets--we hit our set as soon as the other finishes his--but the sequence is so good for our anabolic drive that we don't want to delete it. Doing it right after a 4x10 sequence of Hacks makes it even more effective.
Diet update: We've been consistent with our 3 caps of Red Dragon (beta-alanine) about 2 hours before training (2 caps), and we're sure that a big part of why our strength is going up. It's been shown to buffer lactic acid so you can get more growth reps, and that's what's happening on most of our exercises. Red Dragon and 4X training is a match made in muscle heaven. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, JULY 26, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
Monday blahs, but that's easily cured with a great shoulder-and-arms workout. Tremendous pump today with some strength increases to rev us up even more...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12--added weight); Bent-over laterals (3x12)
Triceps: Close-grip bench presses (4x10--added weight); Cable pushouts (3x10); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10--need to go up); Incline DB curls (3x10); DB spider curls (4x12); Incline hammer curls (3x10)
Forearms: DB wrist curls (3x15) ss DB reverse wrist curls (3x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: The biggest change today was a slight decrease in weight on forearm work, but increasing the reps to 15 on every set. Burn was much more intense with veins showing up big time. That higher-rep forearm blast should get us some new lower-arm mass.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, JULY 23, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
It's Friday, but we only switched up the pec-exercise order. Maybe that's why chest pumped up best...
Chest: Bench presses (4x10--Steve did 4x12); Wide-grip dips (3x10); Low cable flyes (3x10); Incline DB presses (3x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2 x 12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Incline DB presses are always easier after Low cable flyes. When we do Crossovers instead of the Flyes, the DBs are harder to balance on the inclines due to front-delt fatigue for some reason. Because of that we will do Barbell incline presses on the days we do Crossovers.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, JULY 21, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
NOTE: A FEW HOURS LEFT--All of our X-Shop e-books are at half price until 6 p.m. PST today.
The pump was fast and furious today, so our motivation was through the roof. That's a double-edged sword because too much intensity encourages a cortisol surge, and cortisol can cannibalize muscle. It's a higher-carb day, so that should balance things out and keep us in the growth zone...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (5x12--need to go up); Bent-over laterals (3x12)
Triceps: Close-grip bench presses (4x10--need to go up); Cable pushouts (3x10); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10); Incline DB curls (3x10); DB spider curls (4x12); Incline hammer curls (3x12)
Forearms: DB wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We're starting to mix it up with 10 reps and 12 reps. For example, on Incline hammer curls we were doing 3x10, but today we tried 3x12 with a slightly reduced weight. That worked well, so we'll attempt forearms next Friday with 3x15 on each exercise instead of 3x12.
Diet update: We mentioned our fear of cortisol release from extra motivation-fueled intensity. Cort-Bloc, 4 caps before we train, is a must. Researchers have even said that from a cortisol-control standpoint, the key ingredient in Cort-Bloc, phostphatidylserine, is a good anabolic steroid substitute--but without any health risks. It's completely natural and safe. It's a must-have, must-use supplement during a ripping phase. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, JULY 20, ’10: LEGS (X-CENTRIC MASS WORKOUT)
NOTE: 24 HOURS LEFT--all of our X-Shop e-books are at half price until tomorrow, July 21.
It's our dreaded leg day, with an excruciating side order of deadlifts. Tough to get through, but it sure feels great after we're done--anabolic drive in high gear...
Quads: Machine hack squats (4x10--added weight today); Trap-bar deadlifts (3x10); Sissy squats (3x12); Leg extensions (3x10--Steve did 3x12)
Hamstrings: Hyperextensions (4x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12--Steve did Standing calf raises instead)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: The air was thick today, plus we added weight to Hacks. Both of those factors made Trap Bar deadlifts particularly tough to get through. We do dread leg day, but it's a key to getting metabolic momentum and anabolic drive for optimal muscle-building hormone production.
Diet update: We're now taking 3 caps of Red Dragon (beta-alanine) about 2 hours before training (2 caps). It's been shown to buffer lactic acid so you can get more growth reps, and it's working well for us. That's key in 4X training with only 30 seconds between sets. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, JULY 19, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
NOTE: To celebrate summer all of our X-Shop e-books are half price until Wednesday.
Exellent workout for a Monday. Chest ached and baked, and abs and back pumped and burned with fast-paced attacks...
Chest: Wide-grip dips (4x10); Bench presses (3x10--Steve did 3x12); Crossovers (3x10); Incline DB presses (4x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2 x 12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We've noticed that when we do Crossovers instead of Low cable flyes, our front delts get more hammered. That affects our Incline DB presses after. We may go to Incline presses with a barbell at the workouts in which we do Crossovers. A barbell will keep our hands out and, we hope, minimize front-delt involvement.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, JULY 16, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
At the end of the week we always like to throw a few curves into our routine. Today we gave triceps Lying extensions instead of Cable pushouts and for biceps we upped our reps on Incline hammer curls to 3x12...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12--added weight today)
Triceps: Close-grip bench presses (4x10); Lying DB extensions (3x12); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10); Incline DB curls (3x10); DB spider curls (4x12); Incline hammer curls (3x12--reduced weight slightly to get 12 reps all the way through)
Forearms: DB wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Had a great workout. Felt strong and the pump arrived quickly. As we get bigger and leaner at the same time, our motivation continues to grow as well. We look forward to every workout (okay, maybe not legs when we have to do deadlifts--but it is an exercise we love to hate).
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, JULY 14, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
Chest is a lagging bodypart for both of us, so we hammered it hard today--going back to the original order with Wide-grip dips first...
Chest: Wide-grip dips (4x10); Bench presses (3x10--Steve did 3x12); Low cable flyes (3x10); Incline DB presses (4x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12--added weight today)
Abs: Incline kneeups (4x12); Ab Bench crunches (2 x 12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: As we mentioned, we went back to Wide-grip dips first, instead of Bench presses. Interesting that we were stronger on Dips than the previous workouts when we were doing them first. The change produced gains. We also substituted Low cable flyes for Crossovers. Really felt the pecs contracting and--bonus--we were stronger on the DB incline presses after. Could be less front-delt involvement on the Low cable flyes than on Crossovers.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, JULY 13, ’10: LEGS (X-CENTRIC MASS WORKOUT)
LEGS! That's really all we have to say--other than we're glad it's done, and we feel great; pump was immense...
Quads: Machine hack squats (4x10); Trap-bar deadlifts (3x10--added weight today); Sissy squats (3x12); Leg extensions (3x10--Steve may go down and do 3x12 next leg workout)
Hamstrings: Hyperextensions (4x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x15--Steve did Standing calf raises instead)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Deadlifts! It's the exercise we love to hate. We sneer at the Trap Bar at every workout--till leg day when we're forced to battle it for 3x10--with only about 40 seconds between sets. It's a brutal five-minute metabolic-momentum accelerator. It's our big testosterone booster of the week, and we're positive it kicks in the fat afterburners.
Diet update: We're now taking 3 caps of Red Dragon (beta-alanine) about 2 hours before training (2 caps). It's been shown to buffer lactic acid so you can get more growth reps, and it's working well for us. That's key in 4X training with only 30 seconds between sets. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, JULY 12, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
Always good to kick off the week with a delts-and-arms workout. Only a minor change or two today because this workouts is working BIG tiime at the moment...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12)
Triceps: Close-grip bench presses (4x10); Pushouts (3x10); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10); Incline DB curls (3x10); DB spider curls (4x12); Incline hammer curls (3x10)
Forearms: DB wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We shifted from Decline close-grip bench presses to the flat-bench version for a different angle on triceps. Excellent change, as triceps were screaming from the very first set--and what a pump. The Pushouts and Bench dips that followed were growth gravy.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, JULY 9, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
Ah, freaky Friday, which means a weird change or two--like Bench presses to leadoff chest instead of Wide-grip dips. That gave chest a jolt right off the bat...
Chest: Bench presses (4x10); Wide-grip dips (3x10); Crossovers (3x10); Incline DB presses (3x10); High cable flyes (4x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (4x12)
Abs: Incline kneeups (4x12); Ab Bench crunches (2 x 12) and Full-range crunches (2x15)--those 4 sets were performed in 10x10 style.
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Doing Bench presses first did have our pecs pumped; however, Steve also had a shoulder issue return during that 4x10 sequence--but he got through it. Nevertheless, doing Bench first every so often is a good change-to-gain strategy. Will attack that order again the next time chest falls on freaky Friday (two weeks).
Diet update: Other than our between-meals staple Muscle Meals (casein-egg-whey protein array with good fat and vitamins/minerals), our favorite ripping phase supps are Hydroxycut Hardcore X (1-2 caps right before training); Cort-Bloc (cortisol-control supp.; 4 caps before training); and Red Dragon (beta-alanine, which loads carnosine into muscles for fatigue resistance--more growth reps on every set--3 caps about two hours before training). All of those are making a BIG difference in our results with 4X training. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, JULY 7, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
A few experimental changes today--we're finding that 3x10 and even 3x12 is more power oriented, and therefore can produce more cortisol release due to the heavier weight/all-out exertion, while 4x10 or 4x12 has more density emphasis, which is what we're after at this point in our ripping phase--with a mega-pump size effect, of course...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10); Forward-lean laterals (4x12); Bent-over laterals (3x12)
Triceps: Decline close-grip bench presses (4x10); Pushouts (3x10); Bench dips (4x12)
Biceps: Undergrip pulldowns (3x10); Incline DB curls (3x10); DB spider curls (4x12); Incline hammer curls (3x10)
Forearms: Behind-back wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: A few exercise swaps today. We went back to Pushouts instead of Lying DB extensions. For biceps we went to Undergrip pulldowns as the leadoff exercise instead of Undergrip rows. For forearms, we tried behind-the-back wrist curls instead of DB wrist curls. The behind-the-backs seem to better simulate the function of the forearm flexors, but resistance falls off at the bottom. Still a good exercise with which to replace wrist curls every so often for variation.
Diet update: Tried 2 Hydroxycut Hardcore X capsules today. A bit jittery, but the workout was great. We will reserve 2 caps for when we are dragging. One cap is about right most of the time. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.
BONUS VIDEO: Because it's Arnold...

TUESDAY, JULY 6, ’10: LEGS (X-CENTRIC MASS WORKOUT)
We call this our metabolic-momentum workout because Hack squats for 4x10 followed by Deadlifts for 3x10--only 30 to 40 seconds of rest between sets--gets so many muscles involved and so much oxygen into our system, that the growth switch is definitely flipped. It hurts but it works!...
Quads: Machine hack squats (4x10--added weight today); Trap-bar deadlifts (3x10--need to go up); Sissy squats (3x12); Leg extensions (3x10)
Hamstrings: Hyperextensions (4x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x15--added weight and reps today)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Strength is still moving up, and we are feeling almost every exercise. Unfortunately, Steve is not feeling the Hack-machine calf raises, even when moving to 15 reps, so he will go back to the Standing calf machine at our next leg workout. Jonathan may stick with the Hack-machine version.
Diet update: We're pretty sure one reason we continue to get stronger is due to the Red Dragon (beta-alanine) were taking about 2 hours before training (2 caps). It's been shown to buffer lactic acid so you can get more growth reps. That's key in 4X training. We may up the dosage to 3 caps soon. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, JULY 5, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
Holiday workout, which shows we are motivated. We hit it at 8:30 a.m. and had a great chest-back-abs blast, drenched in sweat after...
Chest: Wide-grip dips (4x10); Bench presses (3x10); Crossovers (3x10); Incline DB presses (3x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip cable rows (3x10)
Midback: Wide-grip cable rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Full-range crunches (4x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: The only change we made today was ending lats with Undergrip cable rows instead of Undergrip pulldowns. We thought the Undergrip pulldowns were too similar to the Pulldowns we use to start lats, so we went with a horizontal pulling exercise. We'll move the Undergrip pulldowns to biceps day as the lead-off exercise (for indirect lat work).
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, JULY 2, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
We made a few changes today, like 3x12 on the ending biceps exercise (Spider curls) and substituting Lying DB triceps extensions for Rope pushouts. Incredible pump was the result...
Delts: Wide-grip rack pulls (4x10); DB presses (3x10--added weight); Forward-lean laterals (4x12); Bent-over laterals (3x12)
Triceps: Decline close-grip bench presses (4x10); Lying DB extensions (4x10); Bench dips (3x12)
Biceps: Undergrip cable rows (3x10); Incline DB curls (3x10); DB spider curls (3x12); Incline hammer curls (3x10)
Forearms: DB wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Always good to end a week with a great delts-and-arms workout--although it's hard to believe it's already July 2. We are more cut, but not blindingly ripped yet. Time to buckle down even more!
Diet update: It may be time to up our Hydroxycut Hardcore X capsule intake before our workouts to 2. As long as we're taking Cort-Bloc to counter the cortisol release, we should be fine with more cuts and fuller muscles. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, JUNE 30, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
The 4X or 3X sequences on every exercise have kicked our muscularity into gear. We've found that 3x12 works exceptionally well on the last exercise for each bodypart--major burn, pump and growth ache!...
Chest: Wide-grip dips (4x10); Bench presses (3x10); Crossovers (3x10); Incline DB presses (3x10); High cable flyes (3x12)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip pulldowns (3x10)
Midback: Machine rows (3x10); Bent-arm bent-over laterals (3x12); Lateral/shrugs (3x12)
Abs: Incline kneeups (4x12); Full-range crunches (4x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: As we mentioned, one change today was 3x12 on most of the ending exercises, although we didn't do that for lats because Undergrip pulldowns is a compound move. Another change we made was to delete Cable upright rows and replace them with Lateral/shrugs, a more isolated exercise. Steve was having some forearm issue, which he's had before from Cable uprights, so giving them a rest is a good move for healing his brachioradialis.
Diet update: We're taking two or three caps of Red Dragon about 1 1/2 hours before training. That's a beta-alanine supplement that loads the muscles with carnosine, a lactic acid buffer, to give the muscle fibers more firepower. In other words, you can fight through the burn for more growth reps. That's very important when you're gradually building intensity over a number of sets as in 4X and 3X training. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, JUNE 29, ’10: LEGS (X-CENTRIC MASS WORKOUT)
We look at leg day as our biggest chance during the week to boost our testosterone levels--which is the result of hard work on Deadlifts. Doing 3x10 on that exercise is brutal, but worth the mass-packing, fat-whacking metabolic momentum it creates...
Quads: Machine hack squats (4x10--need to go up); Trap-bar deadlifts (3x10); Sissy squats (3x10--go to 12s next workout); Leg extensions (3x10)
Hamstrings: Hyperextensions (4x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12--need to go up)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: It's encouraging to see our strength moving up on a number of exercises. With only one or two max sets per exercise, our nervous system isn't fried after every workout and cortisol levels should be lower. Those two factors should make for some significant size and strength increases--even with our low-calorie diet.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, JUNE 28, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
We've had one full week with the 3X and 4X sequences on every exercise, and we both already look bigger and fuller with more vascularity. When you're in the throes of a ripping diet, sometimes less intensity can create more muscle immensity--and vascularity too--as long as you balance it with a few more subfailure sets, which also add to the growth effect...
Delts: Wide-grip rack pulls (4x10); DB presses (4x10); Forward-lean laterals (4x12); Bent-over laterals (3x12)
Triceps: Decline close-grip bench presses (4x10); Cable pushouts (4x10); Bench dips (3x12)
Biceps: Undergrip cable rows (3x10); Incline DB curls (3x10); DB spider curls (3x10); Incline hammer curls (3x10)
Forearms: DB wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We are both a bit in awe at the progress we're suddenly making--but it is common sense that when the body is in a stressed state from dieting, doing fewer all-out sets is best. Remember, only the last set or two in each sequence is all out--and it's usually only the last one; however, all of the previous lighter sets act as a warmup and also fatigue many 2A fibers, the main ones for muscle size. We highly recommend 4X training--and if things continue, we will produce a full e-report on it soon.
Diet update: We drink a large cup of coffee a few hours before we train, so we've only been using one Hydroxycut Hardcore X capsule before our workouts. That's plenty, as it gives us just enough kick to blast through an hour of 4X training. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

FRIDAY, JUNE 25, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
Chest and back take a toll, but the 3X and 4X sequences make it less stressful--at least the first couple of sets--with a bigger, better pump. We're feeling bigger, fuller and more ripped...
Chest: Wide-grip dips (4x10); Bench presses (3x10); Crossovers (3x10); Incline DB presses (3x10); High cable flyes (3x10)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip pulldowns (3x10)
Midback: Machine rows (3x10); Bent-arm bent-over laterals (3x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x12); Full-range crunches (3x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: We didn't change anything from Monday's workout because we've just got our weights figured out for 3X and 4X sequences. Great workout today. Chest really blew up big.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

WEDNESDAY, JUNE 23, ’10: DELTS, TRI'S, BI'S, FOREARMS (X-CENTRIC MASS WORKOUT)
So far the 3X and 4X sequences on every exercise have been just what our minds and muscles need at this point in our ripping phase; we couldn't wait to put it to the test at our favorite workout--delts and arms...
Delts: Wide-grip rack pulls (4x10); DB presses (4x10); Forward-lean laterals (4x10); Bent-over laterals (3x12)
Triceps: Decline close-grip bench presses (4x10); Cable pushouts (4x10); Bench dips (4x12)
Biceps: Undergrip cable rows (3x10); Incline DB curls (3x10); DB spider curls (3x10); Hammer curls (3x10)
Forearms: DB wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: With 3X and 4X we're getting a lot of volume in a short amount of time. In fact, our workouts are shorter now than they were last week--and the pump is much more intense; however, with only one set per exercise to failure, the cortisol output and nervous system stress is much less. That's perfect for this midpoint in our ripping phase when calories have been low for a while. We actually feel as if we're kick-starting a new growth spurt, similar to our X-Rep year.
Diet update: Controlling cortisol output is very important because too much of that stress hormone can force the body to eat its own muscle tissue--catabolism. We highly recommend Cort-Bloc, an all-natural cortisol-control supplement. We take 4 capsules before every workout. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

TUESDAY, JUNE 22, ’10: LEGS (X-CENTRIC MASS WORKOUT)
All exercises are now 3X and 4X sequences to minimize cortisol and maximize muscle blood volume. That should reduce muscle wasting (catabolism) and boost anabolism--but we knew leg day would be brutal; it was, but what a freaky pump and growth ache!...
Quads: Machine hack squats (4x10); Trap-bar deadlifts (3x10); Sissy squats (3x10); Leg extensions (3x10)
Hamstrings: Hyperextensions (4x10); Leg curls (3x10)
Calves: Knee-extension leg press calf raises (4x12); Machine donkey calf raises (3x12); Hack-machine calf raises (3x12)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: With the minimal rest between sets--about 30 seconds for most exercises--the workout was very quick; however, the muscle ache was intense, different from what we've been getting. Plus, the nervous system doesn't feel as blitzed, which should mean less cortisol release. That's what we're after. Last year we remember pushing too hard on too many sets and losing muscle. We want to prevent that catastrophic catabolism this year--and the 3X and 4X sequences should prevent it because only the last set is to exhaustion.
Diet update: Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge.

MONDAY, JUNE 21, ’10: CHEST, BACK, ABS (X-CENTRIC MASS WORKOUT)
We've been training to positive failure and beyond for months now, and signs of overtraining are beginning to show--like some sluggishness, loss of muscle fullness, etc. Our solution: total 3x10 or 4x10--in 10x10 style. That keeps our training volume up, pushes blood through the muscles for a big pump, but keeps the stress hormone cortisol lower because only the last set in each sequence is to exhaustion...
Chest: Wide-grip dips (4x10); Bench presses (3x10); Crossovers (3x10); Incline DB presses (3x10); High cable flyes (3x10)
Lats: Pulldowns (3x10); DB pullovers (3x10); Undergrip pulldowns (3x10)
Midback: Machine rows (3x10); Bent-arm bent-over laterals (3x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x12); Full-range crunches (3x15)
Note: Our current program is listed and explained in the new X-centric Mass Workout e-book (printable templates included).
Summary: Dieting takes a toll on recovery and also increases the stress hormone cortisol, which can cannibalize muscle tissue. Too many sets to failure can accelerate the muscle loss, especially when calories/carbs are low. We're going to stick to this type of training, with only the last set of each exercise to failure, working into X Reps in a week or so. Plus, the short 30-second rests between sets should help burn some fat via more growth hormone release.
Diet update: We mentioned cortisol as a big muscle-eating culprit. That's why when training intensity is high and calories/carbs are low Cort-Bloc, a natural cortisol-control supplement for less muscle wasting, is a must-take supplement. In our book, it's a natural, legal anabolic steroid alternatives that really works. We think it will be even more effective with our latest 4X training augmentation. Be sure to check out Jonathan's new feature, “My Fat-Burning Story: The Big Mistake.” You will be surprised at what he discovered--or rediscovered--about his diet and burning off bodyfat! For a version of our current supplement intake, see our Supplement Blog; we're transitioning to our Ripping-Phase Supplement Schedule listed there. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Get-Ripped Tips and a New Fierce Fat Burner, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.