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JONATHAN--THURSDAY, MAY 23, '13: LEGS (SIZE SURGE 2.0 + TORQ)
You read that right! Legs on a Thursday. If you've been following closely, you'll not only realize I've had leg day at the beginning of the week only for almost two years now, but I've also been hitting them only once pwer week, right along with all other muscle groups. That's been great for recovery, but I've decided to X-periment on myself a bit. In years past I seemed to get in my best shape with a 3-day split training 5 days per week (and sometimes more). At 40 years old now, I want to see if that mix can still work for me, though I'll also watch the overall volume and keep a close eye out for any signs of backsliding...
Quads/Hamstrings: Hack squats (4x30,15,10,8); Hyperextensions (4x30,15,10,7); Alternate leg extensions (4x12 + X Fade); Alternate leg curls (4x10 + X Fade)
Calves: Standing calf raises (4x20,15,12,10 + X Fade); Seated calf raises (4x15 + X Fade)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I've mentioned that I want to drop the Thursday rest day for a while now, but if there's one thing I am, it's a creature of habit. I came to realize that the old training split was great, and probably one of my favorites to date, but in order to shake things up I had to go a bit further than to just remove a rest day. Thus a new split begins. I'm now on a 3-day split and training 5 days per week, so Monday and Tuesday workouts will get repeated on Thursday and Friday. Whatever gets trained on Wednesday will be once that week, so there's a nice built-in rotation of recovery. Having trained legs on Monday I decided to stick with the TORQ layout, but with 4 sets on big exercises and increased weight on the last three sets. I wanted the time under tension, but also wanted to hit the myofibrils a bit more. Mostly I was just wanting the potential metabolic uptick associated with heavy leg work. I also decided to alternate quads and hams rather than doing them separately, so to speak. Also went with single limb movements for extensions and leg curls, so I did them in alternate fashion with zero rest between each leg. Nice change and a healthy dose of increased blood flow. Note that I used X Fade rather than standard X Reps at the end of a few exercises. That's doing end-of-set X Reps near the contracted position and then "fading" off into X Reps near the midpoint or near the stretch position of a given exercise. This helps to increase tension time, occlusion and extends the deep muscle burn associated with GH release.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAY 15, '13: LEGS (4X 2.0 + PRE-EX 3X)
I've been sticking with the same leg program--but today I decided to shake it up. I went with a version of 10x10, but using 8 sets instead. I lightened the weights just a bit, and I was sweating like a race horse--okay, in my case a plow horse. It felt great, burn was intense and calves pumped up better than they have in a long while....
Quads: Front squats (8x5) ss Squats (8x7)
Hamstrings: Semi-stiff-legged deadlfts (8x7)
Calves: Smith-machine calf raises (8x10); Stretch and flex calves (2x1 minute) ss Freehand lean-back "seated" calf raises on power rack (2x20)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Wow, this workout was quick--I took 35 to 45 seconds between sets, so I was breathing hard through the entire session. While the poundages were a bit lighter than normal 4X sequences, the burn and deep ache was incredible. I couldn't believe I was struggling on my eighth set of squats with such a meager poundage--but the quads were feeling it big time; as were my glutes and lower back. Great, fast mass blast.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAY. 22, '13: BACK, DELTS, TRAPS, BICEPS (SIZE SURGE 2.0 + TORQ)
I woke up this morning wanting change, so that's what happened. Still utilizing the same techniques, but changing up the training split in order to get more work in within any given week. I'm a big proponent of rest and recovery, but I feel I'm getting a bit too much, so this is an effort to fix that without going overboard...
Back: Parallel-grip pulldowns (3x30,20,10(9)(8 + X Reps)--last set was a drop set); Stiff-arm pushdowns (3x30,15,10(7)(6 + X Reps)--last set was a drop set)
Delts: DB presses (3x30,20,10 + X Reps); DB upright rows (3x30,20,10(9,7 + X Reps)--last set was a drop set); Bent-over lateral raises (3x30,20,12(7)(5 + X Reps)--last set was rest/pause)
Traps: DB shrugs (3x20,15,10(10)(9 + X Reps)--last set was a drop set)
Biceps: Barbell curls (3x30,20,10(7,4 + X Reps)--last set was rest/pause); Machine preacher curls (4x30,20,15,10(10)(12 + X Fade)--last set was a drop set)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Great change to gain! Delts, an area where I need more work anyway, seemed to respond very well to this split. Note that I went down in exercise volume for each bodypart, but that's because there is some crossover and because some muscle groups will be hit more than once per week now. This will ensure that I keep my much needed recovery time, but will also allow for more total work within a week. I also went all-TORQ on everything in order to get as much muscle fiber activation as possible. BIceps were hammered from the back work and DB uprights, but they still felt great. I did skip forearm work for now for that same reason, but will add it back in at a later date.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, MAY 21, '13: CHEST, BACK, ABS (4X + PRE-EX 3X)
I got a late start today, so it was Pre-Ex 3X to the rescue. That's always an X-cellent choice to get more work done in less time--one of the best density-for-immensity tactics around. And with the loose-eating weekend, it was a major pump-fest today. Wow. Loved that....
Chest: Middle cable flyes (3x10 + StatX) ss Decline DB bench presses (3x10); Incline DB presses (3x10); Flat flyes (1x8 X-cen + 6 X-cel) ss Bench pushups (1x6 X-cen)
Back: Bent-arm bent-over laterals (3x12) ss Parallel-grip machine rows (3x10); DB pullovers (3x10); Chins (1x7 X-cen); Barbell shrugs (2x8,7) ss DB shrugs (2x8,7) ss Cable upright rows (2x12,10 + X Reps)
Abs: Ab Bench crunches (2x12) ss Planks (2x30 seconds); Incline kneeups (1x10 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: As I mentioned in the intro, major pump today. I was away for the weekend, so eating was very loose--lots of delicious breakfasts that included French toast, syrup, etc. Vascularity is very prominent a well--still getting leaner. I am still on the LeptiBurn--two capsules a day at the beginning of the week, and Thursday I kick it up to four caps. Leptin is the body's number-one fat-burning hormone for metabolic momentum, and on lower calories and carbs, it gets low too. That's why you hit fat-burning plateaus--even after only one to two weeks of dieting. I am becoming more and more convinced that LeptiBurn helps solve that problem and keeps the fat melting away. My vascularity says it's working.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAY 21, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + SUPER TORQ + TORQ)
Seems we lucked out with the severe weather again. Yesterday I joked about it a little bit, but not today. It was almost eery just how nice of a day we had when there was massive destruction just a few hours away from us. Thoughts are with all of those in Oklahoma...
Chest: Hammer decline presses (5x40,30,20,10(5)(3 + X Reps)--last set was rest/pause); Machine flyes (5x30,20,15,10,8(5)(4 + X Reps)--last set was rest/pause)
Triceps: Lying DB extensions (3x30,20,10(4)(3 + Reps)--last set was rest/pause); One-arm overhead extensions (3x10(4)(3 + X Reps)--last set was rest/pause); Pushdowns (5x30,20,15,12,10(10)(8 + Reps)--last set was a drop set, last drop was reverse-grip)
Abs: Leg raises (3x15); Full-range crunches (5x30,20,20,15,12(8)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Great workout! I reduced the overall volume on chest work because my midback pain is coming back, and it only seems to happen when I concentrate on a lot of chest work. Brought back the Super TORQ sequence, however, to make sure I'm still getting abundant time under tension and it didn't fell like anything was lacking. Triceps felt fantastic! I ended with pushdowns and concentrated on the contraction, but also switched the grip around for the final drop set. That made things really interesting... In a painful but good way.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, MAY 20, '13: LEGS (SIZE SURGE 2.0 + TORQ)
For anyone who was worried about us, we're still alive with nothing more than some tree limb damage from yesterday's tornado watch. We had some "nice" 70-ish MPH gusts, but it mostly just added up to a spectacular lightning show. Just the kind of storm I like. Plus, it didn't hamper the Monday morning workout, so that's a major bonus...
Quads: Hack squats (5x30,20,15,15,10 + X Reps); Leg extensions (4x20,20,15,12(8)(5 + X Fade)--last set was rest/pause)
Hamstrings: Lying leg curls (5x30,20,20,15,10(5)(3 + X Reps)--last set was rest/pause); Hyperextensions (5x20,15,15,12,10(5)(4 + X Reps)--last set was rest/pause)
Calves: Standing calf raises (5x20,15,12,10,10(8)(7 + X Reps)--last set was a drop set); Seated calf raises (4x15 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: A fantastic weekend of visiting family ending with a big storm that tore up various patches of the Midwest led to an oddly calm and nice start to the week this morning. It's amazing how much better you can sleep when you know you're no longer in a tornado watch. Woke up full charged this morning and ready to take on a gruelingly good workout. It was tough to drive home with legs that felt like rubber bands afterwards, but well worth it for the lower body blast and associated metabolic boost.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAY 17, '13: CHEST, BACK, CALVES (4X + X-CENTRIC)
I was at the IM gym today--no other musclemen in sight (Lol). It was my fourth workout in a row; still, I was feeling good--although the soreness in my bi's and tri's from yesterday and quads, hams and calves from Wednesday had me feeling a bit stiff. I was scheduled to work calves today, and I did; however, I kept it lighter with TORQ. I also supersetted my ab exercises with a calf moves. Worked well--calves did swell, but ab fatigue fell (more on that in the Summary)....
Chest: DB bench presses (4x10); Low-incline flyes (3x10); Low cable flyes (3x10 + StatX); Decline DB presses (1x8 X-cen, 5 X-cel); Incline DB presses (1x8 X-cen, 5 X-cel)
Back: Chest-supported DB rows (4x10); Stiff-arm kickbacks (3x10); Machine pullovers (2x10,8) ss Parallel-grip machine rows (2x10,8)
Abs/Calves: Incline kneeups (3x10) ss Standing calf raises (3x28,18,14); Ab Bench crunches (3x10) ss Seated-position calf raises (freehand on power rack) (3x30,20,15); Planks (2x40 seconds, 30 seconds)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: For some reason I forgot to do shrugs--probably because I did delts yesterday and my traps got indirect work. My subconscious steered me clear of them. I also didn't do an X-centric set for back, but I did superset the last two exercises, Machine pullovers and Parallel-grip machine rows. That worked great because the machines are right next to each other. Supersetting abs and calves was more of a time-saving device. The TORQ on calves extended the rest time for the ab exercises, so they were not as difficult. A good change nevertheless--I did feel my abs, and calves were really on fire. Another great Friday workout.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--THURSDAY, MAY 16, '13: DELTS, ARMS (4X 2.0 + X-CENTRIC)
At the commercial gym today--always motivating, especially on delts/arms day. I had to be careful, however, because I train again tomorrow--back and chest, my fourth workout in a row. That means tomorrow my arms will be getting blasted indirectly. So today I decided to do only 3X sequences on all exercises with an ending X-centric set on a different exercise as a finisher. Great idea, killer workout, mega pump....
Delts: Scott presses (3x17,15,12--no sets to failure; as a warmup); Smith-machine wide-grip upright rows (3x10 + X Reps); Incline one-arm cable laterals (3x10); Machine laterals (3x10 + X Reps); Seated laterals (1x7 X-cen, 6 X-cel)
Triceps: Low-incline DB extensions (3x10); DB pullovers (3x10 R/P 3); V-bar pushdowns (3x12 + StatX); Machine dips (1x8 X-cen, 4 X-cel)
Biceps: Seated DB curls (3x10); Incline curls (3x10); Concentration curls (3x10); Machine preachers (1x7 X-cen + X Reps)
Forearms: Wrist curls (3x27,18,14--TORQ); Alternate hammer curls (3x10)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I really liked this workout, not only was it fast, but doing 3X sequences allowed me to use just a bit more weight on most exercises--good change to gain. And ending with an X-centric set of a different exercise augmented the pump--as did tacking on X-celeration reps to that set. X-celeration is speed reps lasting about 1.5 seconds each. It's the ideal way to extend and X-centric set (one second to lift, six to lower). The only exercise I used TORQ on was Wrist curls--and that burned the holy crap out of my flexors. Always nice to stroll out of the gym with an awesome arm pump. Lol
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, MAY 16, '13: DELTS, TRAPS, CALVES (SIZE SURGE 2.0 + 4X + TORQ)
Trained today because we have family coming into town for the weekend and the schedule might be tight. DIdn't want any chance of missing my delt day. Great workout and looking forward to a fantasic weekend, as long as the thunderstorms stay at bay...
Delts: DB presses (3x30,20,10 + X Reps); DB upright rows (4x20,15,12,10(9,6 + X Reps)--last set was a drop set); Forward-lean lateral raises (4x30,25,15,10(6)(4 + X Reps)--last set was rest/pause)
Traps: DB shrugs (3x20,18,15(10)(8 + X Reps)--last set was a drop set)
Calves: Leg press calf raises (4x25,20,15,12 + X Reps); Seated calf raises (4x15 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: It was a quick but incredibly thorough workout. Delts felt really full, but I cut back to 3 sets for traps because they were a bit sore from yesterday. I hadn't done Leg press calf raises in a while, which made them extremely effective. Leaving the gym with your two weakest muscle groups feeling exhausted and full is a great lead-in for the weekend.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAY 15, '13: LEGS (4X 2.0 + PRE-EX 3X)
Legs on a Wednesday. Weird--but I got my pump on and nearly lost my breakfast. I was moving a bit faster than normal because I have so much to do, and the huffing and puffing almost turned to heaving. Some deep breaths lying on a flat bench solved the problem between hamstring and calf work. Finished with a good lower-leg burst....
Quads: Front squats (4x5) ss Squats (4x9); Sissy squats (4x10 + StatX)
Hamstrings: Feet-forward Smith-machine squats (3x10, 1x7 X-cen); Semi-stiff-legged deadlfts (3x8); DB semi-stiff-legged deadlifts (1x8 X-cen)
Calves: Smith-machine calf raises (4x12) ss Freehand calf raises (4x20 X-cel every seet); One-leg calf raises (1x8 X-cen); Stretch and flex calves (2x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: The X-centric sets to finish each bodypart did the change-to-gain job. I could feel a deep ache--heck, I'm still feeling it. There's something about lowering in six seconds per rep that gets fibers firing all along the range of motion. It's definitely zero-momentum training. I'm sure I'll be sore tomorrow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAY. 15, '13: BACK, BICEPS, FOREARMS (SIZE SURGE 2.0 + TORQ)
I'm going to have to send Labrada a thank you note. Workouts have been much more focused since I started using his new pre-workout powder. I'm sure the 70-degree mornings haven't hurt, but the combination has helped keep the intensity nice and high. Finally getting some much-needed sun exposure has to add to it all, too...
Back: Cable rows (4x40,20,15,10(6)(3 + X Reps)--last set was rest/pause); Pulldowns (3x15); DB pullovers (3x15 + X Reps); Seated machine laterals w/midback emphasis (4x10 + X Reps)
Biceps: Machine preacher curls (4x30,20,15,10(6)(4 + X Reps)--last set was a rest/pause); Barbell curls (4x20,15,10,8 + X Reps); Concentration curls (3x10 + X Fade)
Forearms: DB wrist curls (3x20,15,10 + X Reps); DB reverse wrist curls (3x20,15,10 + X Reps): Forearm rockers (1x15(12 + X Reps--Drop set)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: While I have cut down on the full-blown Super TORQ sets, I've also added in some exercises to increase the work load. It is spring after all. I'm a huge fan of the associated pump on the mega-high reps, but a bit of variety goes a very long way to prevent burnout. I am decreasing rest times again, so that they fall into the 30-45 second range when doing either TORQ or 4X/3X sets, however. Progress is moving along well and tightening up the nutrition will help to speed up the process substantially.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, MAY 14, '13: CHEST, BACK, ABS (4X +PRE-EX 3X)
I couldn't get to the gym yesterday, so it will be four workouts in a row again this week. Knowing that--and figuring that I'll be working these same bodyparts in 3 days, on Friday--I decided to go with Pre-Ex 3X, and the pump was insane, no doubt because my diet was a carb-fest over the weekend. Nevertheless, I actually feel leaner and more vascular. I'll take it....
Chest: Low cable flyes (3x10 + StatX) ss DB bench presses (3x10); High cable flyes (3x10 + StatX) ss Incline DB presses (3x10); Bench pushups (1x7 X-cen + 5 X-cel)
Back: Bent-arm bent-over laterals (3x12) ss Parallel-grip machine rows (3x10); DB pullovers (3x10); Chins (1x6 X-cen; 1x6 Pure Negatives); Barbell shrugs (2x12,11) ss Cable upright rows (2x12,10 + X Reps)
Abs: Ab Bench crunches (3x10) ss Flat-bench kneeups (3x10); Planks (2x40 seconds, 30 seconds)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Chest had great pump-itude today. The bench pushups at then end, which combined one-up-six-down X-centric with X-celeration, or speed, reps was a great finisher. Pecs were screaming. For back I tried to focus on the middle area, as I've had some weakness there (which caused neck pain--gone now thanks to more scapulae squeezing on midback work). As for abs, ending with Planks for the transverse abdominis, the girdle muscle that pulls the waist in tighter. The older I get, the more help I need there.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAY 14, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + TORQ)
Cool weather is officially over for the next 6 months, so the long pants have been stuffed away and the same thing needs to happen with the rest of the "winter layer." As much as I love training hard when it's cold out, there's something to be said for sweating and seeing some vascularity...
Chest: Hammer bench presses (3x40,20,10 + X Reps); Hammer decline presses (3x30,20,10(5)(4 + X Reps)--last set was rest/pause); Machine flyes (4x15)
Triceps: Cable pushdowns (5x50,40,30,20,10(4)(3 + Reps)--last set was rest/pause); One-arm overhead extensions (3x10+ X Reps); ROpe pushdowns (3x30,20,12(8)(8 + Reps)--last set was a drop set)
Abs: Leg raises (4x15); Full-range crunches (4x30,20,15,10(8)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Still utilizing Super TORQ on certain exercises, but also using our standard TORQ method quite a bit. Both feel incredible, but sometimes I prefer a bit heavier weights while other times I like the ridiculous pump and burn of the extreme reps. Even the "heavy" weights are still something with which I can get 30 reps, so TUT is pretty significant across the board. Everything felt fantastic today and the Super Charge 4.0 seems to be helping with the intensity quite a bit. Makes me rush to get to the gym, too, as I don't need to be sitting around with that sort of energy.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, MAY 13, '13: LEGS (SIZE SURGE 2.0 + TORQ)
Leg day... So bad that it's good. It's really about the only time in my life where feeling sick and as if I'm about to pass out is usually a good thing. Well, maybe not "good," but at least it's not necessarily bad...
Quads: Hack squats (5x30,20,15,15,10(6)(3)--last set was rest/pause); Leg extensions (4x20,20,15,12 + X Reps); Sissy squats (1x3 + LOL)
Hamstrings: Lying leg curls (5x30,20,15,12,10 + X Reps); Hyperextensions (5x20,15,15,12,10 + X Reps)
Calves: Standing calf raises (5x20,15,15,12,10(6)(5 + X Reps)--last set was rest/pause); Seated calf raises (4x15 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->TORQ technique from 4X 2.0 and Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: After Friday's incredible workout I was already amped up for today's leg day. Sure enough, the new Labrada Super Charge 4.0 I started taking did the trick again today. I pretty much always start the day with a bit of coffee, but last Friday and today I decided to try the first pre-workout supplement I've experimented with in about a year. Very nice change and very nice charge! I have no doubt that the beta alanine did its trick to help drive out some extra reps, but focus was on point... even compared to just caffeine (coffee) alone. Plus, I just like the fact that it happens to have BCAAs and L-Glutamine in it to hopefully jump-start my recovery. Mind you, nothing would've helped with my attempt at bringing back Sissy squats. Quads got SO hammered that I managed to prove easily why they're called "Sissies." I got three reps before completely failing and then laughing at myself as I struggled to get up. Proof that the TORQ sets on Hacks were pretty thorough.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, MAY 10, '13: DELTS, TRAPS, CALVES, ABS (SIZE SURGE 2.0 + 4X + SUPER TORQ)
Holy awesome workout! Focusing on delt development a bit, I added some exercises ot the shoulder work, and decided my calves need a bit more work as well, as they seem to have stalled on showing much improvement...
Delts: DB presses (3x30,20,10 + X Reps); Seated lateral raises (5x40,25,15,15,10 + X Reps); Cable upright rows (5x30,20,20,15,10(7,5 + X Reps)--last set was rest/pause); One-arm cable laterals (4x10 DXO + X Reps)
Traps: DB shrugs (4x20,18,15,10(8)(7 + X Reps)--last set was a drop set)
Calves: Seated calf raises (4x40,20,15,12,10(7)(5 + X Reps)--last set was rest/pause); Standing calf raises (4x20,15,12,10 + X Reps)
Abs: Full-range crunches (4x30,20,20,15 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I really like starting delts with the DB presses. Helps that I'm using TORQ in order to get good time under tension and keeping the rep numbers high. Too heavy on presses for shoulders and I simply don't feel them. Opted to do seated laterals, which I haven't done in a while and ended with One-arm cable laterals, with the last set as DXO. Not bloody bad! Calves have never been my strong point either, so I decided to add some more work today. Intensity, and specifically focus, was extremely high. Likely because it was the first time I've used any sort of preworkout supplement in about a year. More news to follow on that once I confirm the benefits after a few more workouts.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--THURSDAY, MAY 9, '13: CHEST, BACK, ABS (4X +X-CENTRIC)
It was supposed to be Freaky Friday, but I'm having to work out on Thursday due to visitors coming in tomorrow. Four workouts in a row makes it freaky enough, so I decided to go straight 3X and 4X sequences--with some X-centric sets added here and there....
Chest: Wide-grip dips (4x10); Low incline flyes (3x10); Low cable flyes (3x10 + X Reps + StatX); Decline flyes (1x8 X-cen, 6 X-cel) ss Bench pushups (1x9)
Back: Bent-over rows (4x12); Bent-arm bent-over laterals (3x12); Undergrip machine rows (4x10); DB pullovers (3x10 + X Reps); Chins (1x6 X-cen); Barbell shrugs (2x12)
Abs: Incline kneeups (4x8); Ab Bench crunches (3x10); Planks (1x40 seconds)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: So there was some freakiness after all. I've been starting chest with Decline DB presses. I did that on Monday, so today, only three days later, I decided to do a similar, but different exercise, Wide-grip dips. Felt great--used a very controlled rep speed so pecs stayed engaged. To end chest I did Decline flyes X-centric style, lift in one second, lower in six; at failure I launched into some X-celeration reps, about 6. Then I racked the dumbbells, leaned against a flat bench and cranked out pushups, feeling my chest work. Great finisher! One other strange iteration today: I did Planks to end my ab workout. Not a big fan of those because there is no movement; however, they do work the transverse abdominis well--that is the sheet-like muscle that wraps the midsection. When you develop that, your waist gets tighter. I figured I'd give them a try--you just have to be sure to keep you stomach sucked in so the TA is working. Another good finisher.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAY 8, '13: DELTS, ARMS, CALVES (4X 2.0 + PRE-EX 3X)
We have visitors coming in on Friday, so I won't be able to train. That means I hit it tomorrow--my fourth workout in a row. Knowing that had me pulling back just a bit today because I know my arms will be involved in pressing and rowing tomorrow. A quicker workout today--but still plenty of pain to gain. And the pump was insane....
Delts: Scott presses (4x15,12,10,9--no sets to failure; as a warmup); Seated laterals (3x10 + X Reps); Wide-grip upright rows (3x10 + X Reps); One-arm cable laterals (3x10); Incline one-arm laterals (1x10) ss Incline one-arm upright rows (1x7 + X Reps)
Triceps: Lying EZ-bar extensions (3x10); Incline DB extensions (3x10) ss DB pullovers (3x8); Kickbacks (3x12); Bench dips (1x12)
Biceps: Barbell curls (3x10); Incline curls (3x10); Concentration curls (3x10)
Forearms: Reverse wrist curls (3x12) ss Wrist curls (3x12); Alternate hammer curls (3x12)
Calves: Leg press calf raises (5x12,12,10,9,8); Standing calf raises (2x10, 1x8 X-cen); Bodymasters calf presses (1x10(8)(6)--double drop); Seated calf raises (3x12, 1x15 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I decided not to initiate too much stress with X-hybrid techniques (DXO, X Fade, etc.) as I did at my last delts/arms workout. That's because of my chest/back workout tomorrow. Still, it felt great to attack some straight 3X and 4X sequences, although I did use Pre-Ex 3X for lateral-delt-head work after my Scott presses warmup. Funny that I call those presses a "warmup" but they still burn and pump up my delts from the get-go. I like that a lot. As for the road to ripped, I am seeing more veins in forearms, so the leanness is still moving forward. As I've mentioned, I've been using a product called LeptiBurn that is for metabolism optimization during a diet. It is supposed to keep leptin levels up so your metabolism doesn't slow down during the week of lower calories. Seems to be working.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAY. 8, '13: BACK, BICEPS, FOREARMS (SIZE SURGE 2.0 + SUPER TORQ)
Wide Wednesday back attack! A gorgeous afternoon yesterday got me to realize that I'm not exactly where I want to be from a condition standpoint, so motivation to kick up the intensity was high...
Back: Cable rows (4x40,25,15,4; Pulldowns (3x15); Stiff-arm pushdowns (5x30,20,15,12,10 + X Reps)
Biceps: Barbell curls (5x40,30,20,10,8(6)(3 + X Reps)--last set was rest/pause); Machine preacher curls (5x30,20,15,10,8(9)(8 + X Reps)--last set was a drop set)
Forearms: DB wrist curls (3x20,15,10 + X Reps); DB reverse wrist curls (3x20,15,10 + X Reps): Forearm rockers (1x15(12 + X Reps--Drop set)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Got to the gym with a laser focus on intensity and a prepared to walk through hell to get to the end result I wanted. Then got a big back twinge on the fourth rep of my last set on cable rows. 10 years ago I would've ignored it and done a few more reps... and then been immobile for the rest of the week. I stopped immediately, however, and moved on with the rest of my workout at full intenstiy with nary a hint of pain. My aged wisdom allowed me to reach the goals I had for the workout, so I guess my new definition of walking through hell involves thinking a bit more than in the past. Back felt full and biceps felt thick. I hadn't done barbell curls in a while, and it proved to be good time off, as they felt more biceps-centric than in the past. Great workout all around.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, MAY 7, '13: LEGS (4X 2.0 + PRE-EX 3X)
Strange walking into the gym today, because my legs were sore--especially my hamstrings. No, I didn't do an extra leg workout--well, not really. I decided to do some interval sprints on Saturday instead of my normal longer run. Holy wind sucker! After the first sprint, I could not catch my breath. That's because I tried to go more than 100 yards. The ones after I dialed back the distance and gradually ramped down the effort too. I only did about six sprints--and I've been sore ever since. Not really in my quads, however--more in my hamstrings and hip flexors. Calves are only slightly sore. Despite that, today's workout was great--only took 40 minutes, and legs are roasted and toasted....
Quads: Front squats (4x5) ss Squats (4x10); Sissy squats (4x10 + StatX)
Hamstrings: Feet-forward Smith-machine squats (4x10); Semi-stiff-legged deadlfts (3x8)
Calves: Smith-machine calf raises (5x12,12,10,9,8--added weight each set); One-leg calf raises (2x9,8 both sets X-cen); Stretch and flex calves (2x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I kicked around the idea of doing my Feet-forward Smith machine squats in TORQ style (30-20-15), but I knew that would kill my Semi-stiff-legged deadlifts. Heck, the 10 reps kicked my breathing up to the wind-sucking category. I was breathing hard through this entire workout--even had to recline on a flat bench after deadlifts to get it together. Maybe TORQ next time--maybe.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAY 7, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + TORQ)
Great workout! Doesn't hurt that genuine spring weather is in the air, I suppose, but everything just felt fantastic today. Chest and triceps still feel full a couple hours after the fact...
Chest: Hammer incline presses (4x40,25,12,10(6)(3 + X Reps)--last set was rest/pause); Hammer decline presses (3x30,20,10(6)(4 + X Reps)--last set was rest/pause); Decline flyes (4x20,15,15,10 DXO)
Triceps: Lying DB extensions (5x40,30,20,12,8(4)(3 + Reps)--last set was rest/pause); One-arm overhead extensions (4x10,9,9,7(6)(3 + X Reps)--last set was rest/pause)
Abs: Leg raises (3x15); Full-range crunches (5x40,30,30,20,15(10)(8 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Switched some things up again today. Still using TORQ, as I'm a big fan, but varied it up a bit for chest. My upper chest has been looking a bit flat to me, so I started with Inclines for 4 TORQ sets and then went on to 3 of the same on Declines. Finished up with Decline flyes and used Double-X Overload (DXO) on the last set. I'll be complaining about the soreness tomorrow, but the fullness today was well worth it. Went back to DBs for triceps, but getting the weights right for Super TORQ on those is really tough having not done htem in a while. Felt great, though, and still feeling good as I type this.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, MAY 6, '13: CHEST, BACK, ABS (4X +TORQ)
I was at the commercial gym today, so no supersets. It was straight 3X and 4X sequences all the way through, and I ended with TORQ on a multi-joint exercises this time--after POF exercises were done. Interesting....
Chest: DB bench presses (4x10); Low incline flyes (3x12); Pec deck flyes (3x15); Hammer delcine presses (3x25,17,14--TORQ)
Back: T-bar rows (4x12); Bent-arm bent-over laterals (3x15); V-handle cable rows (4x12); Separate-handle cable pulldowns (3x30,20,15--TORQ); Machine shrugs (3x12); DB upright rows (3x30,20,15--TORQ)
Abs: Incline kneeups (4x8); Nautilus crunches (3x30,20,15)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: TORQ on a big midrange exercise to end was totally different from Friday when I ended with the contracted-position move using TORQ. More muscles were screaming with pain--like on Hammer declines my tri's as well as my chest were on fire. If you haven't tried TORQ, it's outlined in The 4X Mass Workout 2.0. Every time I come back to it, I am floored by its effectiveness at activating a new level of pain and growth.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, MAY 6, '13: LEGS (SIZE SURGE 2.0 + TORQ)
Apparently I need to leave for the gym about 10 minutes earlier on Mondays. It used to be that I had free roam of the leg equipment at any time on a Monday morning, but it seems others have caught on to the fact that it's the best day for legs, so the Hack squat machine I like to start with has been occupied for the last few leg workouts. Luckily it's always the same person, so I'm on to his schedule now...
Quads: Leg presses (5x20,20,15,15,12(8)(6 + X Reps)--last set was rest/pause); Leg extensions (5x20,20,20,15,12 + X Reps)
Hamstrings: Lying leg curls (5x20,20,15,15,10 + X Reps); Hyperextensions (5x20,15,15,15,10(8)(5 + X Reps)--last set was rest/pause)
Calves: Standing calf raises (5x20,20,18,15,12(9)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Feeling a slight burnout on the Super TORQ super-high rep counts, so I've backed off slightly and increased the weight, but still keeping the 5-set protocol with the first 3 in the 20-rep range to ensure good time under tension. I'll test this on legs for now, and will likely keep the higher-rep ranges for everything else this week. Felt great overall, and I added in some rest/pause sets which I haven't been doing for legs. Brutal, but brutally good, so no complaints. It also seemed to add to a full-body blood flow increase, as even my upper-body felt a pump. Of course, I also felt like I was going to pass out at the end of each set of Hyperextensions, so maybe it was just a natural high I was feeling. Either way... Felt good.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAY 3, '13: CHEST, BACK, ABS (4X + TORQ)
It's always fun to think up something off the wall for Freaky Friday. I didn't want to do a lot of exercises, so I went with standard POF--but I did something I call 5-4-3. Remember 3 exercises for each target muscle in POF, so that would be the set count for each--a 5X sequence on midrange, a 4X sequence on stretch and then a 3X sequence on contracted--but on the last exercise I blasted it with TORQ (reps = 30-20-15 with 40 seconds between sets; ouch!). Another killer workout in the books--and I'm already looking bigger as I get leaner. Gotta love the mass-illusion magic of muscle definition....
Chest: Decline DB presses (5x12); Low incline flyes (4x10); Low cable flyes (3x25,17,14--TORQ)
Back: Wide, parallel-grip machine rows (5x12); DB pullovers (4x10); Bent-arm bent-over laterals (3x30,20,15--TORQ); DB shrugs (2x15, 12 + X Reps) ss Cable upright rows (2x12,10 + X Reps)
Abs: Incline kneeups (5x8); Full-range bench crunches (3x30,20,15)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Going back to TORQ was painful, especially putting it on the last exercise after the target muscle was fatigued. Those contracted-position exercises also have continuous tension which makes them burn like crazy. Luckily I was training at the IM gym so I could scream on my 30- and 20-rep sets. By my last 15-repper I was in shock, so no screaming--just some moaning and groaning. Lol. If you haven't tried TORQ--outlined in The 4X Mass Workout 2.0--I highly recommend it. Use it all the way through on a bodypart for a mass-shock effect or as a finisher like I did today. You'll feel it, trust me, and you'll get an awesome pump as a grand finale.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, MAY 2, '13: DELTS, TRAPS, CALVES, ABS (SIZE SURGE 2.0 + SUPER TORQ)
Shooting to change things up a bit by adding in an extra day of training on Thursdays which is usually a rest day. That will change the rotation so that whatever gets hit on Mondays will get a second round on Fridays. The goal is to start that this week, but we've already packed up all of our winter gear for the season (including snow tires) since it's May already, yet there's a high likelihood of a few inches of snow overnight tonight. We shall see...
Delts: DB presses (3x20,15,12); Forward-lean lateral raises (5x40,30,20,20,12(8)(4 + X Reps)--last set was rest/pause); DB upright rows (5x20,15,12,12,8(10,8 + X Reps)--last set was a drop set)
Traps: Seated shrugs (5x20,15,15,12,10(8)(7 + X Reps)--last set was rest/pause)
Calves: Seated calf raises (5x30,20,15,12,12(10)(8 + X Reps)--last set was rest/pause)
Abs: Leg raises (3x15); Full-range crunches (5x40,30,30,20,12(7)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I decided to get my shoulders warmed up with a few sets of DB presses. Heavy enough to feel but light enough to get some decent reps and to keep strict form with slow negatives. That seems to be about the only way for me to feel presses in my delts. Worked well and made for a bit more volume for my delts, which I tend to need. I hit gastrocs on leg day, so I made a point to hit soleous today. On fire!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAY 1, '13: DELTS, ARMS (4X 2.0 + PRE-EX 3X)
May 1--summer is getting closer. That's a big motivator--but I was also looking through one of our e-books, Beyond X-Rep Muscle Building, which had me recalling the great mass gains we made when we incorporated key X-hybrid tactics, like Double-X Overload and X Fade. I started thinking back, and after our X-Rep transformation, Jonathan and I added almost 10 pounds of NEW muscle the next year simply adding these to our workouts here and there. They work great on the last exercise of a 3X or 4X sequence, as you'll see below. What a pump!....
Delts: Scott presses (3x15,12,10--no sets to failure; as a warmup); Seated laterals (4x10 + X Reps); Wide-grip upright rows (4x10 + X Reps); One-arm cable laterals (3x10); Incline one-arm laterals (1x8 Double-X Overload)
Triceps: Close-grip pushups (4x12); Incline DB extensions (3x10); DB pullovers (3x9,7,6 DXO); Kickbacks (3x12); Bench dips (1x12)
Biceps: DB curls (4x10); Incline curls (3x8,7,6 DXO); Concentration curls (3x10 + X Fade)
Forearms: Reverse wrist curls (3x12) ss Wrist curls (3x12) ss Alternate hammer curls (3x8)
Calves: Leg press calf raises (5x12,12,10,9,8); Standing calf raises (2x10, 1x8 X-cen); Bodymasters calf presses (1x10(8)(6)--double drop); Seated calf raises (3x12, 1x15 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Double-X Overload (DXO) is simply doing an X-Rep partial in the stretch position between each full rep. Yikes! I felt these big time--especially on Incline curls. I also used end-of-set X-Rep partials on some exercises--only on the last set of a 3X or 4X sequence. And toward the end of the workout I recalled the X-Fade tactic. Unreal feel. I will incorporate that on more contracted-positon exercise as my next workout.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAY. 1, '13: BACK, BICEPS, FOREARMS (SIZE SURGE 2.0 + SUPER TORQ)
First day of May?! How did this happen? With the sudden realization that the shirtless season is upon us, it's time to really kick it into high gear. Luckily, I don't feel that I need to make any major changes to my training, though I might add an extra day in during the week. Otherwise it's just a matter of tightening up the nutrition plan and possibly adding in some HIIT cardio a couple of times per week...
Back: Cable rows (5x40,30,20,20,8(8)(6 + X Reps)--last set was a drop set); Stiff-arm pushdowns (5x30,20,15,15,10(5)(4 + X Reps)--last set was rest/pause)
Biceps: Machine preacher curls (5x40,30,20,20,10(8)(7 + X Reps)--last set was a drop set); Incline curls (4x10,9,7,7(6)(4 + X Reps)--last set was rest/pause)
Forearms: Alternate hammer curls (3x10); DB wrist curls (3x20,15,10,10 + X Reps); DB reverse wrist curls (4x20,12,10,10 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: The warm weather urgency in the air certainly helps to spark a little extra intensity and focus. I even hopped on the stationary bike at home yesterday afternoon for a quick dose of HIIT in order to help boost my metabolism a bit. You can see above that my Super TORQ training is evolving into a higher-set version of TORQ since I haven't been shooting for 50 reps on the opener any longer. I knew that would come, but I'm also trying to lessen the rest periods when possible, as well as using drop sets at the end instead of rest/pause. That just helps me keep the tension times holding a bit longer. With the added focus and adding in some interval cardio here and there, I'm looking forward to seeing what results are in store over the next couple of weeks.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, APR. 30, '13: LEGS (4X 2.0 + PRE-EX 3X)
It's my toughest workout of the week, but it's the quickest. Lots of sweat and gasping--not to mention muscle ache, burn and pump. Those quad veins made an appearance again, so I'm still singing the praises of LeptiBurn at the moment; however, I know that the warmer weather is helping me train a bit harder and get more of the fat-buring vitamin, D, via more sunshine. Still, it's May 1 tomorrow, so it all helps rev my metabolism. Time to kick it up another notch....
Quads: Front squats (4x5) ss Squats (4x9) added weight today--need to add more; Sissy squats (4x10 + StatX)
Hamstrings: Feet-forward Smith-machine squats (3x10, 1x7 X-cen); Semi-stiff-legged deadlfts (4x8)
Calves: Smith-machine calf raises (5x12) ss Jump calf raises (5x15); One-leg calf raises (1x9 pure negatives); Stretch and flex calves (2x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: This is now my standard Tuesday workout, with only minor variations, when I hit legs at the IM gym. The Front squat-Back squat superset acts good Pre-Ex without having a leg extensions. I also took the X-centric (1 second up, six seconds down) set from Sissy squats and put it on Feet-forward Smith-machine squats so that both hams and quads got negative-accentuated work within one exercise. As for calves, the Smith-machine standing calf raises supersetted with the Jump calf raises (performed on the edge of power rack for some stretch at the bottom of each jump), really hammered calves hard. Got new fibers activated with the plyometric calf jumps. I figured if it works for ballerinas and gymnasts, why not for my calves too.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, APR. 30, '13: CHEST, TRICEPS (SIZE SURGE 2.0 + SUPER TORQ)
A little short on time today, so I had to bump abs to later in the week with delts. Otherwise a great workout and perfect weather to drive home with windows open and sucking in some fresh spring air... At least until Wednesday when it might snow again. What the...
Chest: Hammer bench presses (4x40,20,20,8(10)(7 + X Reps)--last set was a drop set); Cable crossovers (5x40,30,20,20,12(9)(8 + X Reps)
Triceps: Pushdowns (5x50,40,30,20,10(6)(5 + Reps)--last set was rest/pause); One-arm overhead extensions (4x10,8,7,7(4)(3 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I've not been able to figure out why, but the Hammer bench presses are considerably harder than the declines or even the inclines. They do feel great, however, but it does making weight choices tough. I had a bigger rep trop than anticipated, so I used the same weight for a couple of sets and ended with a drop rather than rest/pause just to keep the total time under tension a bit higher. Also went with 5 sets on crossovers to ensure the pec devastation.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, APR. 29, '13: CHEST, BACK, ABS (4X + PRE-EX 3X + X-CENTRIC)
After a high-carb day (Sunday), I always like some supersets at the next workout, and Pre-Ex 3X creates the perfect storm and produces a wicked pump and burn. I also worked in some X-centric, or negative-accentuated, sets for extra-long tension times and more myofibrillar trauma. The remodeling effect on those muscle strands can add to mass gains....
Chest: Low cable flyes (3x10 + StatX) ss Decline DB presses (3x10); High cable flyes (3x10 + StatX) ss Incline DB presses (3x10); Flat flyes (2x10,9) ss Wide-grip dips (2x8,6 X-cen)
Back: Bent-arm bent-over laterals (3x12) ss Wide-grip bent-over rows (3x10); Stiff-arm kickbacks (3x10) ss Undergrip machine rows (3x10); DB pullovers (3x12); Machine pullover (1x8 X-cen); DB shrugs (1x15 + X Reps) ss Cable upright rows (1x12 + X Reps)
Abs: Ab Bench crunches (2x12) ss Incline kneeups (2x7,5 X-cen); Full-range crunches (1x10) ss Flat-bench leg raises (1x6 X-cen)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I thought about doing the second exercise in the Pre-Ex 3X supersets as X-centric, but I remembered that I did that with modified pre-ex last week. So I saved X-centric (one second lift, six seconds to lower) for the last exercise--except for abs. I thought my midsection needed some extra torching, so I did X-centric on all sets of the second exercises--Incline knee-ups and Flat-bench leg lifts. Lowering every rep in six seconds is brutal, but it has some incredible effects in both the muscle-building and fat-loss departments.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, APR. 29, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
That was rough. After being out of town for several days with a lot of mental and physical stress, topped off with less sleep than usual, this one got off to a slow start, but blood flow (and caffiene!) were my friends today...
Quads: Leg presses (5x30,20,20,15,10 + X Reps); Leg extensions (4x20 + X Reps)
Hamstrings: Lying leg curls (5x30,20,20,15,10 + X Reps); Hyperextensions (4x15,15,12,10 + X Reps)
Calves: Standing calf raises (5x20 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Pretty much a carbon copy of my last leg workout. I simply didn't feel like getting creative. LOL! Felt great once I got going, however, and it always amazes me how much a good workout can clear up your mind, too. Doesn't mean I'm not considering a nap this afternoon, however.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, APR. 26, '13: DELTS, ARMS CALVES (4X 2.0 + PRE-EX 3X)
Freaky Friday, so I went with something new--and I liked it a lot. I based it on modified Pre-Ex, but with a twist--pure negatives and/or negative-accentuated (X-centric) sets. Check it out....
Delts: Scott presses (3x15,12,10--no sets to failure; as a warmup); Machine laterals (4x12); Smith-machine wide-grip upright rows (2x7 pure negatives each side, 1x8 X-cen + 1 x 7 X-cel); Incline one-arm laterals (3x10); Bent-over laterals (1x15 palms down, 1x12 + X Reps palms back)
Triceps: Pushdowns (4x12); Dips (2x8,7 pure negatives), Machine dips (1x7 X-cen); Incline DB extensions (3x10); DB pullovers (3x12)
Biceps: Concentration curls (3x10); Undergrip chins (2x8,7 pure negatives), Machine preacher curls (1x7 X-cen); Incline curls (3x10)
Forearms: Reverse curls (3x10) ss Wrist curls (3x12); Alternate hammer curls (1x12)
Calves: Leg press calf raises (5x12,12,10,9,8); Standing calf raises (2x10, 1x8 X-cen); Bodymasters calf presses (1x10(8)(6)--double drop); Seated calf raises (3x12, 1x15 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Doing the isolated contracted-position exercise first warms up the target muscle and pre-fatigues it somewhat; that makes the pure-negative or negative-accentuated (X-cen) sets more effective. Remember, a fully warm muscle saturated with blood can perform up to 20 percent better, as shown by research studies. That makes this modified pre-ex with negs super-effective. Then you end with a stretch-position exercise for more mass stimulation via a different pathway--stretch overload. Great workout, killer mass stimulation.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, APR.24, '13: CHEST, BACK, ABS (4X + PRE-EX 3X)
Hit the commercial gym today, so I stuck with standard 3X and 4X sequences along with some X-centric sets. Pretty sure the negative-accentuated training is helping my leanness come in quickly, so I'm relying on it more. See Summary below...
Chest: DB bench presses (4x12); Hammer incline presses (2x9,7 + X Reps); Pec deck flyes (3x12 + X Reps); Decline flyes (3x10); Machine bench presses (1x8 X-cen)
Back: V-handle cable rows (4x12); Machine rows (2x9,7 + X Reps); DB pullovers (3x12); Separate-handle wide-grip pulldowns (2x9,7 both sets X-cen); Bent-arm bent-over laterals (3x12); DB upright rows (3x12); DB shrugs (2x12,10 + X Reps)
Abs: Incline kneeups (3x10); Nautilus crunches (3x10 + X Reps, 1x8 X-cen)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I've mentioned the new supplement I've been taking, LeptiBurn, which helps optimize the metabolic-momentum hormone leptin. That MAY be one reason I am leaning out so quickly. The other is that I'm working in more X-centric sets--one second up and six seconds down on every rep. That provides longer tension time on the target muscle for sarcoplasmic size (that's where the fat-burning mitochondria are located as well) AND X-cen sets trigger more trauma in the myofibrils, the actin and myosin strands in the fibers. As those microtears get repaired in the coming days, the recover/rebuilding process requires energy, a lot of which comes from body fat. The metabolism is stoked big time. So X-centric sets along with the LeptiBurnn supplement appears to be producing the shredded look faster than normal--or at least faster than the past few years. To celebrate how well it's all working, we've put our X-centric Mass Workout e-book on sale for only $10. Hey, I'm making good gains in both muscle and rippedness with it; you should to. Can't beat that price...

Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, APR. 24, '13: BACK, BICEPS, FOREARMS (SIZE SURGE 2.0 + SUPER TORQ)
Quick and to the point... and completely pumped up! Only a minor change to back, but it sure made for some increased muscle swell. Even my pecs felt thick after the back workout. An odd sensation, but certainly not complaining...
Back: Cable rows (5x40,30,25,20,10(5)(4 + X Reps)--last set was rest/pause); DB pullovers (4x12,10,10,8 + X Reps)
Biceps: Machine preacher curls (5x40,30,20,20,10(5)(4 + X Reps)--last set was rest/pause); Incline curls (4x10,9,8,7 + X Reps)
Forearms: Rockers (3x20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I started with cable rows again, but with a narrower, angled attachment I used to like a lot. Now I remember why. The feel was intense, and the blood flow was extraordinary. By the time I was done with my DB pullovers, my entire upper body felt pumped. That was new! Biceps work was almost identical this time around and I did Rockers for forearms since I was on a bit of a time constraint. I was able to see vascularity through my shirt on those, and it's been a long time since I saw that. Definitely left the gym in a good mood.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, APR. 23, '13: LEGS (4X 2.0 + PRE-EX 3X)
It was a painful, huffing and puffing sweatfest--but in a good way. I took an idea from today's e-zine answer and applied it. Unreal feel. That freakin' e-zine always has good advice. Lol. No leg extensions or leg curls today--and I still saw some veinage in my quads. Nice--and motivating....
Quads: Front squats (3x5) ss Squats (3x10); Sissy squats (3x10, 1x7 X-cen + StatX)
Hamstrings: Feet-forward Smith-machine squats (3x10); Semi-stiff-legged deadlfts (3x8)
Calves: Smith-machine calf raises (4x12) ss Bodyweight donkey calf raises (4x20 X-cel); One-leg calf raises (1x9 pure negatives, + 1x9 X-cel + 10 X-cen); Stretch and flex calves (2x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I got a Pre-Ex effect even without leg extensions. How? The Front squats provided near-isolation, especially considering I did them in X-centric style--one second up and six seconds down. Burned like hell, and then I immediately launched into regular squats, one up three down, for 10 reps. Weight was light--but it felt like a ton. Quads were screaming. Then I screamed with joy when I saw my inner quad veins throbbing. That lower-body vascularity never happens this early in the year, but as I mentioned yesterday, three things are no doubt contributing to my get-ripped-quick scheme: 1) I'm using more X-centric, or negative-accentuated, sets (like on Front squats today); those produce trauma in the myofibrils, which has been shown to increase bodyfat burn during the recovery/rebuilding process; 2) I've cleaned up my eating just a tad--but nothing out of the ordinary; 3) I'm using a new supplement called LeptiBurn, which is designed to help optimize a key fat-burning hormone, leptin. As I said, I'm not willing to lay lots of credit on this supplement just yet--it's only been two weeks--but it does seem to be doing something. I'm impressed, and so is my wife Becky who is telling me to order some for her. I'll continue reporting on my results here. Stay tuned--hope to be super-shredded by June.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, APR. 23, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
A change to gain had the swole patrol on high alert today. I had a feeling I'd guess the wrong weights for the chest change, but probably a good thing, as I have a feeling soreness is going to be at a new level tomorrow...
Chest: Hammer bench presses (5x40,20,20,15,10(4)(3 + X Reps)--last set was rest/pause); Cable crossovers (4x40,30,20, 12 + X Reps)
Triceps: Pushdowns (5x50,40,30,20,10(6)(5 + Reps)--last set was rest/pause); One-arm overhead extensions (4x12,10,7,7(4)(3 + X Reps)
Abs: Leg raises (3x15); Full-range crunches (4x40,30,20,12(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: While I do believe the decline presses are better for overall chest development, I felt the need for some change. Both for variety and because my upper chest is lagging behind slightly. The problem with the Hammer bench is that it's much harder than either the declines or inclines, so the weights weren't where I'd like psychologically. Luckily I don't really care that much, but it was still a tough pill to swallow that I was only able to make one weight increase on the second set and then stuck with the same weight. The range on those is complete, though, and the pump proved it. I did Cable crossovers as a way to ensure full pectoral devastation. It worked, and I'm guaranteed to be sore tomorrow. Triceps stayed the same, but I decided to start lighter on the stretch move to keep my tension times a bit higher. Also added in some Leg raises to start abs today. A welcome addition.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, APR.22, '13: DELTS, ARMS (4X 2.0 + PRE-EX 3X)
I stuck with Pre-Ex 3X today, primarily because I was working delts and arms after a high-carb day and I wanted to get a mega pump. The workout did not disappoint. Delts and arms blew up big--and I'm starting to see new cuts and vascularity already. This may be the quickest I've seen this much detail in years. More on that in the Summary below (what I've been doing different)....
Delts: Scott presses (3x15,12,12--no sets to failure); Seated laterals (3x10) ss Wide-grip upright rows (3x10); One-arm cable laterals (3x10); Bent-over laterals (1x15 palms down, 1x12 + X Reps palms back)
Triceps: Kickbacks (3x12) ss Close-grip DB bench presses (3x10); Incline DB extensions (3x10) ss DB pullovers (3x10)
Biceps: Spider DB curls (3x10) ss DB curls (3x10); Incline curls (3x10)
Forearms: Wrist curls (3x12) ss Reverse curls (3x10); Alternate hammer curls (1x12)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I really like Pre-Ex 3X on this day. The pump is unreal--and I'm even seeing vascularity on my delts, which is unheard of at this time of year. What do I think is causing it? Three things: 1) I'm using more X-centric, or negative-accentuated, sets; those produce a bit more trauma in the myofibrils, which has been shown to increase bodyfat burn during the recovery/rebuilding process; 2) I've cleaned up my eating--but I do that every year at this time and not gotten results this fast; 3) I'm using a new supplement called LeptiBurn, which is designed to help optimize a key fat-burning hormone, leptin. I'm not going to say that the supplement is the reason I'm getting ripped so quick, but it does seem to be doing something. Even my wife Becky noticed and is asking if she can take it. I told her I want to wait another two weeks to see if it continues to work so well (plus, I don't want her using up my supply--I only have one bottle, and it's not cheap; lol). Remember, we talked about the hormone leptin in ourX-treme Lean e-book. It's the reason you have a higher-carb (cheat) day once or twice a week--to keep your metabolism from crapping out. LeptiBurn works on that principle--keeping leptin levels higher all week so your metabolism hums along. If it continues to work for me, I will do a blog on it at the IM Web site. Stay tuned. Might be just the thing for blasting into summer super-shredded.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, APR. 22, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
Good times! Rare to say that on a Monday, I guess, but a great wobbly walkout from the gym today meant it was a great leg day. Plus, I had to make a quick stop to the DMV which would've been bad news back in California. Especially on a Monday. Walked straight up to the counter and out in 10 minutes. Now that's how you start a Monday...
Quads: Leg presses (5x30,20,20,15,10 + X Reps); Leg extensions (4x20 + X Reps)
Hamstrings: Lying leg curls (5x30,20,20,15,10 + X Reps); Hyperextensions (4x15,15,12,10 + X Reps)
Calves: Standing calf raises (5x20 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: You know you're going to have a good week when a Monday starts like this. I wanted to start with Hack squats, but that was occupied, so Leg presses were my go-to. I did adjust my foot placement to take out some of the aductor work and emphasize outer quads a bit more, and it felt great. Quads were on fire, and so were my lungs. Calves were still slightly sore from Friday, but not too bad. I opted for a 5x20 round instead of any version of TORQ on those, just for the variety. Felt great!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, APR.19, '13: CHEST, BACK, ABS (4X + PRE-EX 3X)
At my commercial gym today, so no supersets. It's Freaky Friday, though, so I threw TORQ into the mix. I decided to end with the 30-20-15 barrage on the contracted-position move. With fatigue buildup from the midrange and stretch exercises, the TORQ was extremely painful. End with a bang--and lots of whimpering...
Chest: Hammer decline presses (3x15, 1 x 8 X-cen, 6 X-cel); Low-incline flyes (3x10 + StatX); Pec deck flyes (3x28,19,14 + X Reps)
Back: Separate-handle pulldowns (3x12); DB pullovers (3x10); V-handle cable rows (3x27,18,12 + StatX); DB upright rows (2x12,10) ss DB shrugs (2x15,12)
Calves: Leg press calf raises (6x15,12,10, 10,11,12--added weight, then reduced); Bodymasters calf presses (double drop--3x10(6)(5)); Seated calf raises (3x15,12,10, 1x8 X-cen, 8 X-cel)
Abs: Nautilus crunches (double drop--3x15(10)(8), 1x8 X-cen, 7 X-cel + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: The gym was not crowded at all, so the workout zoomed. I really like ending with TORQ (tension-overload repetition quantity. It seems to work better with more isolated exercises, like Pec Deck flyes for chest, as opposed to compound, like V-handle cable rows for back (my arms and rear delts started burning with the higher reps). Excellent Freaky Friday workout--4X, TORQ, X-centric, X-celeration for new mass stimulation.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, APR. 19, '13: DELTS, TRAPS, CALVES (SIZE SURGE 2.0 + SUPER TORQ)
It's Friday and it's delts, which almost always means the same thing. Awesome workout! Nothing quite like going into the weekend with your delts feeling hammered...
Delts: Forward-lean lateral raises (5x50,40,30,20,10(5)(3 + X Reps)--last set was rest/pause); Cable upright rows (4x30,20,15,12(10,10 + X Reps)--last set was a drop set)
Traps: Seated shrugs (3x20,20,15(10)(8 + X Reps)--last set was rest/pause)
Calves: Standing calf raises (5x20,15,15,12,10(10)(9 + X Reps)--last set was a drop set)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: It's an odd Friday with a lot of non-gym projects to work on, so today's session was quick, but no less effective than normal. Delts pumped up great and I did drop sets at the end of the Cable uprights rather than rest/pause. Seemed to work great. I did the same for calves, partially because I upped the weight and didn't do full-on Super TORQQ. Still felt great, though, especially since my calves were no longer sore for the first time in 8 days!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, APR. 16, '13: DELTS, ARMS, CALVES (4X 2.0 + PRE-EX 3X)
While there isn't a weak-link muscle with arm training (the arms are the weak link on most compound upper-body exercises), Pre-Ex 3X supersets can still do good things to shock growth. For example, today I did Kickbacks supersetted with Close-grip DB bench presses. Wicked triceps pump. For bi's it was Facedown incline DB curls supersetted with Standing DB curls. Bi's were screaming. Of course there is a weak link when training delts--on presses it's tri's and on upright rows it's bi's. I began with a 3X sequence on Scott presses for a warmup, then hit Pre-Ex 3X....
Delts: Scott presses (3x15--no sets to failure); Seated laterals (3x10) ss Wide-grip upright rows (3x10); One-arm cable laterals (3x10); Bent-over laterals (1x15 palms down, 1x12 + X Reps palms back); DB upright rows (1x9 X-cen, 1x9 X-cel)
Triceps: Kickbacks (3x10) ss Close-grip DB bench presses (3x10); Incline DB extensions (3x10) ss DB pullovers (3x10); Bench dips (1x8 X-cen)
Biceps: Facedown incline DB curls (3x10) ss DB curls (3x10); Incline curls (3x10); Concentration curls (1x14 X-cen--too light)
Forearms: Forearm rockers (3x15) ss Reverse curls (3x10); Alternate hammer curls (1x12); Wrist curls (1x17)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: You may have noticed that I supersetted the triceps stretch exercise, Incline DB extensions, with DB pullovers. I really like the super stretch I get from adding the pullovers after the inclines, which aren't really a full-stretch triceps move. Also, for each target muscle I ended with an X-centric set of an exercise (except forearms). That really put the finishing ache and bake to delts, bi's and tri's.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, APR. 17, '13: BACK, BICEPS (SIZE SURGE 2.0 + SUPER TORQ)
Great workout all around, and surprisingly quick. Partially because I forgot to do forearms today. D'oh! Will do them on Friday, by which time I hope my calves are also pain-free to get some more work....
Back: Cable rows (5x50,40,30,20,10(5)(4 + X Reps)--last set was rest/pause); DB pullovers (4x12,10,10,8 + X Reps)
Biceps: Machine preacher curls (5x40,30,20,20,10(5)(4 + X Reps)--last set was rest/pause); Incline curls (4x10,9,8,7 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: As mentioned above, I got through the whole workout and completely forgot that I moved forearm work to this day in order to be more efficient. I did get home in plenty of time to enjoy being on tornado watch, though. Gotta love the Midwest. Workout was great and pump was outstanding once again. In order to get some variation, I'll probably start experimenting with different moves on Super TORQ a bit next week, though.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, APR. 16, '13: LEGS (4X 2.0 + PRE-EX 3X)
I was thinking about it during yesterday's workout: Pre-Ex 3X on legs will be a killer. Then I woke up this morning with a sore back, traps to lumbars. I knew that could pose a problem on Front squats immediately after Leg extensions--even if the weight was a bit lighter. Solution: Feet-forward Smith machine squats instead. That would involve some hamstring action as a bonus. Worked well, but I didn't let myself off the hook. Followed up with Sissy squats, then Front squats in X-centric (negative-accentuated) style. Plus, I added a set of regular Squats with slow-mo lowering as well. Quads are toast....
Quads: Leg extensions (3x10) ss Feet-forward Smith-machine squats (3x10); Sissy squats (3x10 + StatX); Front squats (1x8 X-cen); Back squats (1x9 X-cen);
Hamstrings: Semi-stiff-legged deadlfts (3x8); One-leg leg curls (double drop--1x10(5)(4) + StatX)
Calves: Smith-machine calf raises (4x12) ss Jump calf raises (4x15); One-leg calf raises (1x9 X-cen + 1x6 X-cel); Stretch and flex calves (2x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I usually do four sets of Semi-stiff-legged deadlifts, but my back started crapping out. That was probably due to the 2 X-centric sets of Squats just prior. The Front squats really tax the low back--but it's such a great exercise. My calf superset was interesting and gave a new unreal feel. After each set of Smith-machine standing calf raises, I went to the power rack, put toes on the edge, squatted down about a quarter of the way and jumped. I went for 15 of those rapid-fire jump reps. Holy calf cramp!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, APR. 16, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
Whoa! Not sure why the difference, but today's chest workout made it feel like I had gotten pec implants. The pump was ridiculous, but I'm not complaining. Triceps were on swole patrol, too...
Chest: Hammer decline presses (5x50,40,30,20,10(4)(3 + X Reps)--last set was rest/pause); Machine flyes (4x15,12,10, 8+ X Reps)
Triceps: Pushdowns (5x50,40,30,20,10(5)(3 + Reps)--last set was rest/pause); One-arm overhead extensions (4x9,8,7,7+ X Reps)
Abs: Full-range crunches (5x50,40,30,20,12(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: The chest pump was truly out of this world today. No good reason that I can come up with either, as nothing changed in my diet. Probalby just one of those great days. Strength was up a little bit, too, at least on the presses. Triceps and abs were all good, but nothing compared to the powerful pec pump.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, APR.15, '13: CHEST, BACK, ABS (4X + PRE-EX 3X)
I was in the mood for more work in less time--or at least the "less time" part; not too wild about more work. But when it's Pre-Ex 3X, it blows the muscles up real good, especially after a high-carb day. This workout was just what the motivation doctor ordered--killer muscle burn, off-the-charts pump and 45 minutes of huffing, puffing and pumping. Loved it...
Chest: Low cable flyes (3x10) ss DB decline presses (3x10); High cable flyes (3x10 + StatX) ss Low-incline DB presses (3x10 + X Reps); Flat flyes (2x11,9)
Back: Bent-arm bent-over laterals (3x10) ss Parallel-grip machine rows (3x10); DB pullovers (3x10) ss Chins (3x8); Machine pullovers (1x12); DB shrugs (2x15,12) ss Cable upright rows (2x12 + X Reps)
Abs: Ab Bench crunches (3x12 + X Reps) ss Flat-bench leg lifts with hip roll (3x10)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I've been doing straight 4X and 3X sequences, so it was time for a change. Pre-Ex 3X was perfect--because I was training at the IM gym that was empty. The above would be difficult in a crowded commercial gym; however, you can just use the order of exercises and do 3X or 4X sequences for a modified pre--ex effect. You won't quite get the condensed density of the workload, but you will get some pre-ex advantages (stronger weak-link muscle, etc.). I thoroughly felt this workout to the deep fibers and was euphoric at the end--until I realized that I have to do Pre-Ex 3X on legs tomorrow. Uh-oh.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, APR. 15, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
Today was rough. Mostly because my soleus were still incredibly sore from Friday's calf work. That's a full 3 days of recovery and it felt like I just did them yesterday. I've never experiences soreness like this, especially with the major cramping I got over the weekend. Who knew seated calf raises could have such an effect...
Quads: Leg presses (5x40,20,20,15,10 + X Reps); Leg extensions (4x20 + X Reps)
Hamstrings: Lying leg curls (5x30,20,20,10,10 + X Reps); Hyperextensions (4x15,15,12,10 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Obviously, since I couldn't even stand up on my toes without any weight, I skipped calf work today and will have to do it later in the week. Even the leg presses were tough because of the soreness. Speaking of which, doing the presses instead of the Hacks made for a much different feel. Burn was deep! Strength and endurance were all over the map on most exercises today, too. Overall a great workout, but there was something odd in the air, as strength isn't usually so unpredictable. Could be the humidity, I suppose, or just one of those things. Unless soleus play that much of a roll in overall lower body strength.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, APR. 12, '13: DELTS, ARMS, CALVES (4X 2.0)
Instead of ending with TORQ, I decided to end with an X-centric set (negative-accentuated, which is lift in one second, lower in six). Seemed like a better choice for extra myofibrillar trauma since I won't be training these muscles directly again until Wednesday. I was at the commercial gym today, so motivation was high--so was the pump....
Delts: Machine presses (3x15--no sets to failure); DB upright rows (3x10); Incline one-arm laterals (3x10); Machine laterals (3x12 + X Reps, 1x7 X-cen); Bent-over laterals (1x15 palms down, 1x12 + X Reps palms back)
Triceps: Lying DB extensions (3x10); Cable pushouts (3x10 + X Reps); DB pullovers (3x10); Pushdowns (3x10); Elbows-flared pushdowns (1x8 X-cen)
Biceps: Seated DB curls (3x10); Incline curls (3x10); Concentration curls (3x10); Facedown incline curls (1x8 X-cen); Alternate hammer curls (3x10)
Forearms: Reverse curls (3x12) ss Wrist curls (3x12)
Calves: Leg press calf raises (5x15); Standing calf raises (4x10); Seated calf raises (4x10); Standing calf raises (1x8 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Okay, I didn't end calves with X-centric; I thought a better choice was X-celeration (speed), since my calves are still sore from Tuesday. I also tried to do exercises that I can't do at the IM gym, like Machine presses, Machine laterals, Leg press calf raises, Machine standing calf raises. I can do Pushdowns and Cable Pushouts at the IM gym, but it takes some setup time so I usually avoid them (I have to adjust the low cables up to the high position and the stack tends to drag a bit). This workout took a bit longer than usual, but it was a great one. Gotta keep including the DB pullovers on arm day--the pumped-up sweep I got from them was excellent!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, APR. 12, '13: DELTS, TRAPS, CALVES, ABS (SIZE SURGE 2.0 + SUPER TORQ)
Sometimes reading our own stuff can inspire me. Funny how that works! As much as I've never believed presses to be a great delt exercise, I have always felt that they get some good blood flow to the shoulder area and pressing is often just good psychological therapy...
Delts: Machine presses (3x20,15,10 + X Reps); Forward-lean lateral raises (5x50,40,20,20,10(5)(3 + X Reps)--last set was rest/pause); Cable upright rows (4x30,25,20,10 + X Reps)
Traps: Seated shrugs (3x20,20,15(10)(8 + X Reps)--last set was rest/pause)
Calves: Seated calf raises (5x40,30,30,20,15(10)(6 + X Reps)--last set was rest/pause))
Abs: Leg raises (4x15 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: As mentioned above, I was inspired by an e-zine article we recently did regarding shoulder presses. They make me feel good mentally, and I like the blood flow to the area, so I started with 3 sets of decently high reps and added weight on each set to bring the reps down without needing ultra-heavy weight. Felt great and made the Forward-lean laterals a bit harder, but they felt great. I also hadn't done uprights in a while, so I finished off with the cable version of those and made sure to control the eccentric phase so as to not lose resistance. Those felt so great that I ended up doing 4 sets instead of 3 and delts felt fantastic aftewards. I moved forearm work to back day, so I managed to fit in some extra calf (soleus) training as well as abs, where I did Leg raises. Fantastic Freakin' Friday!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--THURSDAY, APR.11, '13: CHEST, BACK,CALVES, ABS (4X + TORQ)
I carried on with 4X on the midrange, 3X or 4X on the stretch and TORQ on the contracted. There's a lot of crossover on back between midback and lats, so that was a bit different. Oh, and TORQ on abs hurts like a b#@ch...
Chest: DB decline presses (4x12); High-incline flyes (4x10 + X Reps); Low cable flyes (3x25,18,12 R/P 5); Wide-grip dips (1x10, 1x7 X-cen)
Back: Wide-grip bent-over rows (4x12); Bent-arm bent-over laterals (3x28,19,14); Parallel-grip machine rows (4x10); Machine pullovers (3x23,16,12); DB shrugs (2x15,12); Chins (1x6--pure negatives)
Abs: Incline kneeups (4x10); Bench crunches (3x28,19,15 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Excellent workout. The TORQ sequence on a contracted-position exercise is a perfect finisher and pushes the pump to new levels. Hurts to a new level too, though. The Machine pullovers were especially excruciating.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, APR. 10, '13: BACK, BICEPS, FOREARMS (SIZE SURGE 2.0 + SUPER TORQ)
Just when I think high-rep sets are getting old, I feel the resulting pump, which seems to last for hours afterwards. Needless to say, the first 3 sets of any exercise are pretty gruelling, but I think I'll be sticking with this for a while. It just feels to great to stop...
Back: Cable rows (5x50,40,30,20,10(5)(4 + X Reps)--last set was rest/pause); DB pullovers (3x10,10,8 + X Reps)
Biceps: Machine preacher curls (5x50,40,30,20,10(5)(4 + X Reps)--last set was rest/pause); Incline curls (3x10,9,8 + X Reps)
Forearms: DB wrist curls (3x15,12,10 + X Reps); DB reverse wrist curls (3x12,12,10 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Once again, back got an intense pump and I'm shocked that my lats even take a severe beating. Medium-width parallel-grip rows seem to hit just about every area of my back, and the DB pullovers was a great finisher. As much as I like Barbell curls for my Super TORQ sets, I loved the way the Machine preachers felt last time, and I got more sore than I had been getting, so I went with those again. Brachialis got hit hard last time, and that will help bring up the biceps peak. Went a bit heavier on the Incline curls and still managed the same reps. It made sense to move forearm work to today's workout, so that will free up shoulder day to add in abs and calves. Strength did go down a bit because of all the grip strength required for back and biceps, but they still felt great. Even have some vascularity making its way through.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, APR. 9, '13: LEGS (4X 2.0--TORQ)
I pretty much duplicated last week's leg workout except for one big, painful difference: I did TORQ (30-20-15) on the contracted-position exercise, which is last. That meant high-rep leg extensions--and since my quads were trashed by that point, the weight I was forced to use "clinked" along the guide-rods on each rep. Yes, it was wuss weight, but it felt like a ton, especially toward the end of the sets. It was like being blasted with molten buckshot from hips to knees....
Quads: Front squats (4x5) ss Back squats (4x8); Sissy squats (3x10 + StatX); Leg extensions (3x26,18,13)
Hamstrings: Feet-forward Smith-machine squats (1x8 X-cen); Semi-stiff-legged deadlfts (4x8); One-leg leg curls (double drop--1x12(6)(4) + StatX)
Calves: One-leg calf raises (4x10); Smith-machine calf raises (4x27,19,15,12 + X Reps); Stretch and flex calves (2x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: One thing I don't like about the Smith machine, or at least the one in the IM gym, is that the negative stroke feels light. Not sure if it's because it's counter-balanced or the drag on the guide-rods; however, that works well for hitting hamstrings with Feet-forward Smith squats because I can really concentrate on squeezing the hams on the way down. To make that effect even better, I did the exercise X-centric style--one second up and six seconds down. That was a great way to transition from quads, which were completely hosed, to hamstrings. My fatigued quads forced more hamstring feel on the Smith machine as well. I love this leg workout--even with all the pain.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, APR. 9, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
Made a few minor changes today and they all contributed to a massive muscle pump, but not necessarily a big ego pump on the triceps work...
Chest: Hammer decline presses (5x50,40,30,20,10(5)(4 + X Reps)--last set was rest/pause); Machine flyes (3x15,12,10 + X Reps)
Triceps: Lying DB extensions (5x40,25,20,15,10(5)(3 + Reps)--last set was rest/pause); Rope pushdowns (3x15,12,8 + X Reps)
Abs: Full-range crunches (5x50,40,30,20,12(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: While I wouldn't call them close-grip, I did move my hands in as much as allowed by the Hammer decline presses. This still allows a good range at the bottom of the movement, but also allows me to squeeze my pecs a bit harder at the top of each rep, and made for a much more thorough pump. Declines are great for overall chest development, but that closer grip today really seemed to bring the upper pecs into it a bit more. I went a bit heavier on the flyes today, but reps weren't any harder, so my strength seems to be moving up there. On triceps, however, I misjudged my weights a bit on the DB extensions. I got 40 on the first set, went to slightly heavier DBs for the next set, and promptly failed at 25 reps. I had to stick with that weight for the next two sets, but reps continued to drop, yet the weight didn't feel heavy. I went up for the final set, however, and that made the negatives at least feel much more productive. Rope pushdowns were a different story, as strength felt fine.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, APR. 8, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
One reason I like delts and arms on Monday is that it's right after a higher-carb day. Sunday is my "free eating" day, so I'm carbed up and the pump is off the charts. I still stuck with straight 3X and 4X sequences--with some X-centric sets added here and there. Oh, and on the last exercise, I hammered the target muscle with TORQ--30-20-15--although I misjudged the weight on a few moves....
Delts: Scott presses (3x12); Wide-grip upright rows (3x10, 1x7 X-cen); One-arm cable laterals (2x10), Incline one-arm laterals (1x10); Seated laterals (3x28,18,13 + X Reps); Bent-over laterals (1x17 palms down, 1x14 + X Reps palms back)
Triceps: Lying EZ-bar extensions (4x10); Incline DB extensions (2x10), DB pullovers (2x10); Bench dips (3x23,15,11)
Biceps: DB curls (3x10); Incline curls (3x10); Machine preacher curls (2x20,15), Concentration curls (1x14)
Forearms: Reverse wrist curls (3x12) ss Wrist curls (3x12); Alternate hammer curls (2x12,10 R/P 4)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: On some exercises I did only two rounds, then did a different exercise for the third set. For example, stretch position for delts was One-arm cable laterals for 2x10 followed by Incline one-arm laterals 1x10--all performed like a 3X sequence, back and forth, no rest after each arm. For alternate hammer curls at the end I did them heavy--to failure.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, APR. 8, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
One of the best things about spring in the Midwest? The storms! Unfortunately, they aren't always timed as well as you might like, as we had a ridiculously active thunderstorm roll through at 1:00 a.m. No chance to sleep through this one, so we got up to watch the light show. We counted over 30 lightning strikes per minute! Made for a great show, but not such a great night of sleep. Still managed a surprisingly good workout regardless...
Quads: Hack squats (5x30,20,20,10,10 + X Reps); Leg extensions (5x40,20,20,10,10 + X Reps)
Hamstrings: Lying leg curls (5x40,20,20,10,10 + X Reps); Hyperextensions (4x15,15,12,10 + X Reps)
Calves: Standing calf raises (5x40,20,20,15,10(7)(6 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I seem to be sticking with the modified Super TORQ on leg day. Up to the 5 sets on most exercises now, but because the exercise stroke on most exercises is slow and controlled, 30 reps still makes for a long tention time... and a searing burn! Plus, a little more weight on leg work just feels that much more rewarding for some reason, and my lungs seem pretty thankful, too. Will bring in the rest/pause sets at the end of leg work, though, as those should add a new level of pain and suffering... and growth. Ha!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, APR.5, '13: CHEST, BACK,CALVES, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Still loving pure 3X and 4X sequences on almost every exercise. Decided to duplicate Mondays workout--almost. I switched up the back work a bit to favor lats instead of midback. The middle area got priority on Monday. Added some calf work today as well--and I did get them to swell, even though I went on a run yesterday...
Chest: DB decline presses (4x12); Cable flyes (3x10 + X Reps); Iincline DB pressess (3x10); Low-incline flyes (3x10); Wide-grip dips (1x8 X-cen)
Back: Parallel-grip machine rows (4x10); DB pullovers (3x10); Wide-grip bent-over rows (4x12); Bent-arm bent-over laterals (2x12) ss Bent-over DB shrugs (2x8); Chins (1x8--pure negatives)
Calves: Smith-machine standing calf raises (4x30,20,15,12)
Abs: Incline kneeups (3x10); Ab Bench crunches (1x10(6)(5) + X Reps--double drop)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Monday I started with Machine rows with an overgrip to emphasize my middle back; today I did them with a more parallel grip, which emphasized lats--but I could still engage the midback pretty well too. For calves I only do 4 sets in TORQ style. I ran a couple of miles yesterday, so calves were sore--or maybe that was from Tuesday's leg work. Either way, four sets today got the job done--with high reps. Hurt like a mother!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, APR. 5, '13: DELTS, TRAPS, FOREARMS, ABS (SIZE SURGE 2.0 + SUPER TORQ)
I might be the odd one who gets his best workouts when the weather is cold and foul, but I can't lie... It's a genuinely nice spring day today, and I was amped to train because of it. Having the weather turn nice a bit later than normal this year makes it easier too look forward to sunshine and mild temps...
Delts: Machine lateral raises (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause); Incline laterals (3 x 14,12,10 + X Reps)
Traps: Seated shrugs (3x40,30,20(8)(7 + X Reps)--last set was rest/pause)
Forearms: DB wrist curls (3x20,15,10 + X Reps); DB reverse wrist curls (3x20,15,10 + X Reps)
Abs: Machine crunches (4x40,30,20,10(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I switched things up and started with Machine laterals today. They allow the forward-lean that I like, as well as a more direct isolation. The only negative is the negatives. The simple solution to that problem was to slow down the eccentric stroke, which made for a great feel and some very tough sets. Blood flow was intense, though. I wanted to do a bonus calf day, but my soleus were still very sore from Tuesday, so I went with a bonus ab workout instead. Then drove home with windows open and looking forward to a great spring weekend.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, APR. 4, '13: BACK, BICEPS (SIZE SURGE 2.0 + SUPER TORQ)
I had to adjust my off day this week to Wednesday, so today was back and biceps. It was also the first back workout in weeks where I didn't feel like I was going to toss my cookies. I kept the food and liquid intake a bit lower prior to training and it helped a lot...
Back: Cable rows (5x50,40,30,20,10(5)(4 + X Reps)--last set was rest/pause); Stiff-arm pushdowns (3 x 12,10,10 + X Reps)
Biceps: Machine preacher curls (5x50,40,30,20,10(4)(4 + X Reps)--last set was rest/pause); Incline curls (3 x 10,9,8 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: It was great to not feel like I was going to puke during rows. Also made it so that I could push that much harder and rest a little less. That turned out to produce and even more overwhelming pump than usual. Back felt great! I switched up biceps a bit by starting with Machine preachers. Ouch! Not as many other muscles coming into play as there are with barbell curls, so the burn was very specific to the biceps. Just what the muscle doctor ordered. Oddly enough, I even felt a bit stronger on the incline curls, despite the more direct biceps work leading up to them. Good combo!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, APR. 3, '13: DELTS, ARMS, CALVES (PRE-EX 3X + 4X + X-CENTRIC)
Delts and arms with straight 3X and 4X sequences. Bound to be a great one--and it was. Everything "blowed up" real good! I started with a 3X sequence of Scott presses--like Arnold presses, only with a shorter stroke--and didn't push any of the sets too close to failure. Used that as more of a warmup. I was going to do only one set, but they felt so good, I decided on a full 3X sequence....
Delts: Scott presses (3x12); Wide-grip upright rows (4x10); One-arm cable laterals (3x10 + X Reps + StatX); Seated laterals (3x10 + X Reps); Bent-over laterals (3x15 + X Reps)
Triceps: Lying DB extensions (4x12); Incline DB extensions (3x8) ss DB pullovers (3x8); Kickbacks (3x10)
Biceps: DB curls (4x10); Incline curls (3x10); Concentration curls (3x10)
Forearms: Reverse curls (3x12); Wrist curls (3x15)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: My only real deviation away from straight 4X style was supersetting Incline DB extensions and DB pullovers. That's because I can't decide between those two exercises for triceps stretch. Even though DB pullovers isn't really a stretch-position move for tri's, it does a great job of activating the long head in that hard-to-reach position. The superset worked amazingly well--I just used the same dumbbells for both exercises, moving from an incline bench to a flat one. Tri's blew up nicely, as did all other muscle groups today. Killer workout!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, APR. 2, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
Legs feel flushed and full after my 4X attack today. I think I even saw vascularity coming in--but that's debatable because I tend to hallucinate on leg day. I was breathing like a locomotive, and the painful screams were piercing--and that was just during this old guy's warmups. Lol....
Quads: Front squats (4x5) ss Back squats (4x8); Sissy squats (3x10 + StatX); Leg extensions (3x10 R/P last set (5)); Feet-forward Smith-machine squats (1x8 X-cen)
Hamstrings: Semi-stiff-legged deadlfts (4x8); One-leg leg curls (3x10 + StatX)
Calves: Smith-machine calf raises (5x12); One-leg calf raises (3x10; 1x8 pure negatives); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Sweating in the gym. That's new. It's getting hotter out there, which is a good sign that summer is on the way. The bad news: I'm not ripped yet. But that's why I've started incorporating more X-centric work--longer tension time for growth hormone release and fiber micro trauma for metabolic uptick during the repair process. I probably should also quit drinking wine at night. Gotta sacrifice to get sliced.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, APR. 2, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
As I expected, my legs were crazy sore this morning, so just getting out of the bed was tough. Well worth the struggle, though, as today's workout was fantastic. Everything is starting to feel a bit fuller, and as tough as 50 reps can be, I'm still loving the feel and results so far...
Chest: Hammer decline presses (5x50,40,30,20,10(7)(4 + X Reps)--last set was rest/pause); Machine flyes (3 x 15,12,10 + X Reps)
Triceps: Pushdowns (5x50,40,30,20,10(7)(5 + Reps)--last set was rest/pause); One-arm overhead extensions (3 x 9,8,7(3)(3 + X Reps)--last set was rest/pause)
Abs: Full-range crunches (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Pump was out of this world today, but so was the searing burn. Good for hormone production, though, so no complaints. Pain was just a bit deeper than last time. All muscle groups are starting to feel a little more full, too, so something's working... and I'm guessing it's the pain. Ha!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, APR. 1, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I was in the mood for some straight-forward, short-rest, no-frills 4X. Felt great--and 35 seconds between sets is NOT very long. I was huffing and puffing, but the pump and ache were great. I did 12 reps on some exercises just to be sure I hit the 40-second hypertrophic-tension time...
Chest: DB decline presses (4x12); Cable flyes (3x10 + X Reps); Iincline DB pressess (3x10); Low-incline flyes (3x10); Wide-grip dips (1x8 X-cen)
Back: Machine rows (4x12) Bent-arm bent-over laterals (3x10); Wide- undergrip bent-over rows (4x12); DB pullovers (3x10); Cable upright rows (3x12); DB shrugs (1x10 X-cen)
Abs: Incline kneeups (4x10); Ab Bench crunches (3x10 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I usually superset when I train in the Iron Man gym--because I can. It's much easier there with no one else in the gym. But I just felt like standard 4X was my best bet today--and I was right. Unreal feel. It's the go-to method to simplify workouts. However, I am starting to work in X-centric sets at almost every workout to increase fat burning--that is, lift in one second and lower in six. Long tension time combined with myofibrillar trauma from the eccentric emphasis provides a GH boost and ramped up metabolism during the fiber-repair process over the next few days. It's one of the best fat-to-muscle methods. Time to get ripped!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, APR.. 1, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
Apparently I decided to pull an April Fools' joke on myself by increasing the workload on everything. Based on how hard it was to walk normally, let alone the rapid-fire bounce my left foot hadt on the clutch while trying to get out of the parking lot, I'm pretty sure I'll be in major pain and walking like a fool tomorrow...
Quads: Hack squats (4x30,20,20,10 + X Reps); Leg extensions (4x40,30,20,10 + X Reps)
Hamstrings: Lying leg curls (4x40,30,20,10 + X Reps); Hyperextensions (4x20,15,15,10 + X Reps)
Calves: Standing calf raises (5x40,30,20,20,10 + X Reps); Seated calf raises (4x20,15,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: You can see that I did a somewhat modified version of Super TORQ today. Aside from Standing calf raises, I mostly went with 4 sets instead of 5, and I didn't do any 50-rep sets. That was only partially on purpose. I got ambitious with weights, so 30-40 was the general starting point, but time under tension was still more than adequate throughout each exercise. I decreased the number of sets merely because I was increasing the workload. Depending on how tomorrow feels, I will likely go back to 5 sets on all exercises.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAR. 29, '13: DELTS, ARMS, CALVES (PRE-EX 3X + 4X + X-CENTRIC)
Monday I began each muscle group with a pure-negative set. Today I decided to end with that mass tactic. I also decided to start with the contracted-position exercise using TORQ--30-20-15--and I added weight on each set. As usual I misjudged some poundages and got either too many reps or not enough, but that's the nature of the game. I did the midrange move next in 4X style and then the stretch-position move standard style (heavier). Talk about getting to every fiber. Feeling it!....
Delts: Laterals (3x35,24,17 + X Reps); Wide-grip Smith-machine upright rows (4x10 + X Reps); Incline one-arm laterals (3x12,10,8 + X Reps); Machine presses (1x9 pure neg); Bent-over laterals (3x15,12,9 + X Reps)
Triceps: V-handle pushdowns (3x30,20,15); Hammer decline presses (4x10 + X Reps); Incline DB extensions (3x12,10,8); Machine close-grip bench presses (1x9 pure negatives)
Biceps: Machine preacher curls (1x30,17,8(4)--drop); Standing DB curls (4x10); Incline curls (3x12,10,8); Undergrip chins (1x6--pure negatives)
Forearms: Wrist curls (3x30,20,15); Alternate hammer curls (2x12,10)
Calves: Leg press calf raises (5x15,12,10,9,8); Standing calf raises (2x8,6 X-cen); Seated calf raises (3x30,20,15; 1x12 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Today took a bit longer than usual because I added calves (every Friday no matter what). Plus, I didn't superset, so the workload wasn't as condensed. To top it off, the gym was crowded--but it thinned toward the end of my workout. Still, when there are lots of people, waiting around is inevitable. While it took longer than usual, it was still a great workout. I enjoyed doing the stretch-position exercises in standard heavier style--although the weights weren't that heavy because I did that exercise last. I also really felt the pure-negative sets because they were at the end as well. With both semi-power (negatives) and lots of density (4X and TORQ), I figured I've stimulated some good, deep growth fibers and resurrect some new mass for Easter.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, MAR. 29, '13: DELTS, TRAPS, FOREARMS, CALVES (SIZE SURGE 2.0 + SUPER TORQ)
Friday! That always seems to make for a great workout regardless of how I feel before getting to the gym. Even better when the day starts with waking up feeling great, so it only gets better when you get some blood flowing...
Delts: Forward-lean lateral raises (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause); Leaning cable laterals (3 x 12,10,8 + X Reps)
Traps: Seated shrugs (3x40,20,10(8)(7 + X Reps)--last set was rest/pause)
Forearms: DB wrist curls (3x20,15,10 + X Reps); DB reverse wrist curls (3x20,15,10 + X Reps)
Calves: Standing calf raises (5x40,30,20,15,10(7)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Fantastic workout! Standard lateral raises have been feeling great for delts, but I do tend to start using my front delts as fatigue builds. In an effort to keep the stress on front and rear delts, where I need it more, I went back to an old favorite... Forward-lean laterals. Simply sitting backwards on a seated bench and leaning forward so the back supports your chest (I usually have to rest my knees on the ground for stability) allows you to lift the weight up and back. Weights weren't huge but the pump was! Much more productive than standard laterals for me, so I'll stick with this for a while. Leaning cable laterals felt great, too. Traps have been getting a lot of indirect work on this Super TORQ routine, so I'm doing a revised version with just 3 sets. Same with forearms, as they're involved in just about every exercise. I'm really wanting some more development in my calves, so I ended with Standing calf raises as a bonus to go into the weekend on a high note.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAR. 27, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I was in the mood for some pre-exhaustion so I could really feel the target muscle ache and burn. It's also one of the best density tactics--more work in less time. So I started with Pre-Ex 3X for each muscle group--then it was on to TORQ: 30-20-15 with an X-centric set to finish. X-cellent!...
Chest: Low cable flyes (3x10 + X Reps) ss DB decline presses (3x10); Low-incline flyes (3x30,20,15); Wide-grip dips (1x8 X-cen) ss Cable flyes (1x9 + StatX)
Back: Bent-arm bent-over laterals (3x10) ss Wide-grip bent-over rows (3x10); Machine pullovers (3x10) ss Undergrip machine rows (3x10); DB shrugs (3x30,20,15 + X Reps); Machine rows (1x8 X-cen)
Abs: Ab Bench crunches (3x10) ss Incline kneeups (3x8); Flat-bench leg lefts (1x7 X-cen)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Remember, X-centric is lifting in one second and lowering in six--which is even tougher at the end of a bodypart routine. The burn is almost unbearable on some exercises. Luckily, I was training alone in the IM gym, so I could scream "Holy Eff!" at the end of X-centric sets. My only complaint today was that the cable crossover machine is dragging on one side. Time to get out the grease.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAR. 27, '13: BACK, BICEPS, ABS (SIZE SURGE 2.0 + SUPER TORQ)
Turns out I'm going to need to adjust the timing of my pre-workout food/drink. Last week's back day produced the same nausea-inducing results during the first 3 sets on back. Granted, there are a lot of muscles involved and a bit of torso movement, but even legs don't feel this way. All worth it, though, as the muscle feel was incredible. Now to get around the about-to-vomit feel...
Back: Cable rows (5x50,40,30,20,10(6)(5)--last set was rest/pause); Stiff-arm pushdowns (3 x 15,10,8 + X Reps)
Biceps: Barbell curls (5x50,40,25,15,10(5)(5 + X Reps)--last set was rest/pause); Incline curls (3 x 10,8,8 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: The slightely wider parallel-grip attachment I started using for Cable rows produces a shockingly efficient result. Lats, midback, traps and rear delts take a good beating and the blood flow produces an incredible pump. I just need to push my small pre-workout meal about 30 minutes earlier to avoid the woozy feelings caused by those first few high-rep sets. I went with Stiff-arm pushdowns instead of DB pullovers today mostly just for some variation. They felt great! Barbell curls were rough, as biceps took a slight beating on the rows. My reps started to fall off a bit, but the feel was still good. Oddly enough, however, my strength went up slightly on the Incline curls. Probably a direct effect of slightly fewer reps on the barbell curls before them. Really loving this Super TORQ method despite the ego-bruising weights on the first 2-3 sets. Just need to keep in mind that it's results I'm after, not bragging rights. Everything seems to be filling out fairly well, so no changes in the near future.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, MAR. 26, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I've been starting each bodypart with a pure-negative set; however, with no leg press at the IM gym, I decided to go X-centric instead. That's six seconds to lower and one second to lift, a.k.a. negative-accentuated training. Worked well, lower-body muscles did swell--and they burned like hell....
Quads: Front squats (1x7 X-cen); Back squats (1x7 X-cen); Feet-forward Smith-machine squats (3x30,20,15); Sissy squats (2x9,8 + StatX)
Hamstrings: Semi-stiff-legged deadlfts (2x8,7)
Calves: One-leg calf raises (2x9,7 pure negatives); Smith-machine calf raises (3x30,20,15); One-foot-back Smith-machine stretch calf raises (1x9); Freehand donkey calf raises (1x15--4 secs up, 4 secs down on every rep); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Going down slow on Front squats feels like every fiber is twitching, especially toward the end of the set. Much better than back squats. While it looks as if I only did Semi-stiff-legged deadlifts for hamstrings, keep in mind that the Feet-forward Smith squats hit the hamstrings as well as the quads. It's a double-duty exercise, and I could feel it hitting both muscles--couldn't help but feel it at reps 25 to 30. Yikes! Great workout, but I'm having trouble getting comfortable in my office chair--legs are throbbing big time.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAR. 26, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
Today was the one-year anniversary of when I crushed my foot in the gym. Just happened to be on a chest day that it happened, and I happened to be doing one of the same exercises today. Needless to say, I was extra cautious since it was on my mind. Turned out to be a great workout. Also turned out to be a nice and sunny day, and I can finally say that I'm finally looking forward to spring, regardless of my love of the snow. I'll gladly accept the warmer weather now...
Chest: Hammer decline presses (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause); DB flyes (3 x 10,9,7 + X Reps)
Triceps: Pushdowns (5x50,40,30,20,12(9)(7 + Reps)--last set was rest/pause); One-arm overhead extensions (3 x 9,8,8 + X Reps)
Abs: Full-range crunches (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: It was great not to repeat last year's foot-crushing incident, but even better than that was the workout I had. I added three sets of a stretch movement for both chest and triceps. Pecs felt crazy pumped and triceps got heavily swolen, too. Strenght wasn't great on the One-arm overheads, but I anticipated that somewhat and they felt great regardless of the number of reps. I'll continue with this same approach for the rest of this week, but I might also add in 3X set of contracted exercises to the end of each bodypart next week. I don't actually feel like it's needed at the moment, but I'm curious to see if it's worth the added volume.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, MAR. 25, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
Mondays are always better when I get to train delts and arms. Today I carried over the sequence I used on Friday for chest and back--started with pure negatives on a midrange exercise. Then used TORQ on a different exercise; finished with standard heavier sets on a stretch-position movement, two sets. I can really feel this getting to deep fibers....
Delts: Smith-machine upright rows (1x9 pure negatives; 1x10 X-cen); Seated laterals (4x35,20,15,12 + X Reps); One-arm cable laterals (2x10,8 + X Reps), Scott presses (2x12); Bent-over laterals (3x12)
Triceps: Smith-machine close-grip bench presses (1x8 pure negatives; 1x9 X-cen); Lying extensions (4x35,20,15,12); Incline extensions (2x10,8) ss DB pullovers (2x8,7 + StatX)
Biceps: Machine preacher curls (1x10 pure negatives; 1x9 X-cen); DB curls (4x30,20,15,10); Incline curls (2x10,8)
Forearms: Rockers (2x24,16)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: The pure negatives give the target muscle a deep ache right off the bat. Last Friday I started back with 2 sets of pure-negative chins, and my lats are still sore today. For the pure-negative sets today I lifted with both arms and lowered with one--continuing with that same arm until failure. Then I rested for about 10 seconds and repeated with the other arm. That's only possible with machines--the Smith for Upright rows and Close-grip bench presses and the Preacher machine for biceps. Excellent workout today!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, MAR. 25, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
It was hard to believe that my calves were still sore from last Tuesday. No longer sore to the touch, but shocking that there was still any soreness at all. It didn't affect today's training, though, nor did the 8" of springtime surprise snow we got over the weekend...
Quads: Leg presses (5x50,40,30,20,10(8)(6 + X Reps)--last set was rest/pause)
Hamstrings: Hyperextensions (4x40,30,15,10 + X Reps)
Calves: Standing calf raises (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I couldn't decide if I was going to go with the Super TORQ extensions/leg curls combo, or just a pressing movement in the same method. I went with presses, mostly to keep my glutes involved and for the added metabolic momentum, and also decided to do Hypers for hamstrings. Last Friday's Hacks were great, and my hamstrings did get some good work, but not enough. This was a good combo, but I didn't need to add any weight at all on the Hypers. Reps fell off just fine on their own, and the first set was incredibly long. As I mentioned, calves got incredibly sore the last time I trained them, so I did the same thing. Hopefully the soreness will be gone withing a few days in order to train them again by the end of the week.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAR. 22, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Freaky Friday at the commercial gym. Did something new today: Started with 2 pure-negative sets. Then TORQ--or at least hybrid TORQ. Got 30 reps, added weight, then hit about 15-20. No more added weight after that. Tried to keep the reps in double digits. Then I ended with heavy straight sets on a stretch-position exercise--flyes for chest, DB pullovers for lats. Great workout, inspired by yesterday's e-zine...
Chest: Seated machine bench presses (2x9,7--pure negatives); Hammer decline presses (4x30,15,12,9--added weight from set 1 to set 2 only); Flat flyes (1x8 + StatX)
Back: Chins (2x9,7--pure negatives); V-handle cable rows (4x30,15,12,9--added weight from set 1 to set 2 only); DB pullovers (2x15,12 + X Reps)
Traps: DB shrugs (2x15,9--added weight)
Calves: Standing calf raises (2x9,7 X-centric + X Reps); Leg press calf raises (5x25,18,12,10,9--added weight from set 1 to set 2 only); Seated calf raises (4x20,15,11,9 + X Reps); BodyMaster half-seated calf raises (1x10(6)(5)--double drop)
Abs: Skipped
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: I was in the mood for some heavy work, and the safest way to go about that at my age is with pure negatives. The Seated machine bench press allows me to use my feet to get the weight up, then lower in six seconds per rep. For pure-negative things I put the bar on the Smith machine at about face level and used my legs to get into the top position on every rep--then lowered in six seconds. Calves were still sore from running yesterday, so I didn't start with pure negatives; instead I did X-centric--lift in one second, lower in six. I decided not to do abs because I was spent. Less than an hour of work, but it was draining using pure negatives in conjunction with TORQ. I rested about 1 1/2 minutes between pure negs and 45 to 60 seconds between TORQ sets.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, MAR. 22, '13: LEGS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
Bonus workout on a Friday. Excellent! Since I had to miss Monday's workout, I combined days on Tuesday and managed to get an extra leg day in this week. Super TORQ on hack squats made them earn the name... "Hack!"...
Legs: Hack squats (5x50,40,30,20,10)
Abs: Knee ups (5x40,30,20,20,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Hack squats with the Super TORQ method were about as I expected. Tough! That is a whole lot of reps and a whole lot of lung capacity needed. Since this was a second leg day this week, and even if it wasn't, I didn't add any other leg exercises. It will aready be hard to walk tomorrow. I skipped calves, but only because they're still so sore from Tuesday! Sore to the touch even. I was very happy when those first two sets were done. Talk about metabolic momentum!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, MAR. 21, '13: DELTS, TRAPS, FOREARMS (SIZE SURGE 2.0 + SUPER TORQ)
First full day of Spring, but it doesn't feel like it at all around here. We had a freakishly warm day last Friday (83°), but it's a full 60° cooler today. 60! That's not a typo. Also snow in the forecast all day today, but as I've mentioned before, I get some of my best workouts in when it's cold out for some reason. Today was no exception...
Delts: Lateral raises (5x50,40,30,20,10(8)(6 + X Reps)--last set was rest/pause); Incline laterals (3 x 15,12,10 + X Reps)
Traps: DB shrugs (4x40,30,20,10(8)(7 + X Reps)--last set was rest/pause)
Forearms: DB wrist curls (3x30,20,10 + X Reps); DB reverse wrist curls (3x30,20,10 + X Reps)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: You really have to work hard to keep your form tight with Super TORQ on Lateral raises, or at least I do. My traps want to start taking over, and it's inevitable that they will get some work. That's why I moved trap training to delt day. I'm keeping the added stretch move where possible, so I finished off delts with Incline laterals. DB shrugs were next, but traps got enough work that I did 4 sets instead of 5, and started with 40 reps rather than 50. Felt great and I was suprised how much I could actually feel my delts working in order to keep the DBs from resting at my sides. Forearms have been taking a pretty good beating just from all grip required for these long tension times. I don't want to skip them, though, so I just did TORQ sets (not Super), but that felt like plenty. Because of the incredibly short range of motion, though, it's important to use a controlled cadence to keep the tension times high enough. The burn was intense, especially for the extensors during the last set of DB revers wrist curls.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAR. 20, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
First day of spring. Really? Yikes--time to get busy in the gym (and no more chocolate). I went with the same postactivation supersets today--midrange followed immediately by contracted. Then I ended with a 3X sequence on the stretch exercise. I did a killer superset for triceps stretch, though. Check it out below....
Delts: Cable upright rows (3x10 + X Reps) ss Seated laterals (3x10 + X Reps); One-arm cable laterals (3x10), Incline one-arm laterals (1x10 + X Reps); Bent-over laterals (3x12) ss DB presses (3x12)
Triceps: Incline extensions (3x10 + StatX) ss Pushdowns (3x10 + X Reps); Cable pushouts (3x10 + X Reps) ss DB pullovers (3x10 + StatX)
Biceps: DB curls (3x10) ss Spider curls (3x10); Incline curls (3x10)
Forearms: Reverse curls (3x12); Wrist curls (3x15); Alternate hammer curls (1x10)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Really loved supersetting Cable pushouts (forward lunge position facing away from high pulley) with DB pullovers. What a triceps stretch. The Pushouts are more mild elongation because of the cable angle at the top, stretch point, but the DB pullovers really get the long head working through some good stretch. Also, the postatcivation supersets were excellent for every bodypart. Excellent workout!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAR. 20, '13: BACK, BICEPS, ABS (SIZE SURGE 2.0 + SUPER TORQ)
I made the mistake of having my coffee a bit too close to my pre-workout drink. There was a whole lot of sloshing going on during the first set for back, and I was very in tune with my esophagus for the first 3 sets. This high reps can be rough on a stomach full of liquid. I gave myself a little bit of extra rest before the last sets, which helped a lot. No coffee was wasted...
Back: Cable rows (5x50,40,30,20,10(6)(5 + X Reps)--last set was rest/pause); DB pullovers (3 x 12,10,8 + X Reps)
Biceps: Barbell curls (5x50,40,30,20,10(6)(5 + X Reps)--last set was rest/pause); Incline curls (3 x 8 + X Reps)
Abs: Full-range crunches (5x50,40,30,20,10(8)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Doing just one Super TORQ exercise for each bodypart is going well. The pump and burn are insane and the soreness lasts for days. That being said, it's a very big mental hurdle for me to only do a single exercises. It seems to work fine, but my mind won't let it go, so I've decided to add a stretch position exercise to the end of each bodypart. Just 3 sets with normal rest periods in order to use a little more weight, although that's tough anyway after a Super TORQ round. It felt great, both mentally and physically. On pullovers for back I was able to go up a bit on each set, but biceps didn't react the same. I didn't estimate my strength very well, so I struggled to get 3 sets of 8 reps. I think this could prove to be a great way to recruit a few more muscle fibers. It doesn't feel like there's much left to recruit, though.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, MAR. 19, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I wasn't thrilled about it, but I knew I had to do postactivation action today, since I did it yesterday for chest/back (okay, I didn't HAVE TO, but I'm obsessive-compulsive like that--lol).That meant doing my Front squat-Back squat superset first followed immediately by leg extensions. That's really a tri-set, gang. Killer--but great change to gain. These quads were on fire (sung in best attempt at Alicia Keys voice)....
Quads: Front squats (3x5) ss Back squats (3x7) ss Leg extensions (3x10); Sissy squats (4x10)
Hamstrings: Semi-stiff-legged deadlfts (4x8); One-leg leg curl (2x12,10 + StatX)
Calves: Smith-machine calf raises (4x15) ss Standing freehand calf raises (4x10--4 secs up, 4 secs down on every rep); Stretch and flex calves (4x1 minute)--Did one-minute stretch followed by free-hand seated-calf-position calf raises on edge of power rack--slow-mo style
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: A lot of innovation on the calf routine because all I have to work with is a calf block and a Smith machine here at the IM gym. (I will train them more conventionally on Friday at my commercial gym). As for quads, doing Leg extensions immediately following my front-to-back squat attack was excellent--but very, very painful. Sissy squats as the last exercise were excellent too, as the stretch was enhanced from the awesome quad pump. I did straight sets for hams, as a felt a little lower-back tweak during warmups; that's also why I kept my reps to 8 on Semi-stiff-legged deadlifts. Great workout!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAR. 19, '13: LEGS, CHEST, TRICEPS, CALVES, (SIZE SURGE 2.0 + SUPER TORQ)
I had to take a forced day of rest yesterday, but didn't want to push everything back. That meant punishment through pain by combining my usual Monday and Tuesday workouts. With a 4-day split, it would've been easier to just keep them separate, but I want to add a "bonus" training day this week, so that meant a whole lot of pain today...
Quads: Leg extensions (5x50,40,30,20,12(8)(7 + X Reps)--last set was rest/pause)
Hamstrings: Alternate leg curls (5x40,30,25,20,10(5)(4 + X Reps)--last set was rest/pause)
Chest: Hammer decline presses (5x50,40,30,20,10(8)(6)--last set was rest/pause)
Triceps: Pushdowns (5x50,40,30,20,10(7)(6)--last set was rest/pause)
Calves: Standing calf raises (5x40,30,20,20,10(7)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: The good thing about today's workout was that it was that it was the epitomy of density for immensity. That was a lot of work crammed into a relatively short time frame, thanks to the short rests and long tension times. I started with legs, just to make sure they got 100% effort and managed to carry the intensity all the way through each bodypart. The only thing I didn't like was doing alternate leg curls as a Super TORQ round. I didn't allow for any rest between sets, so the burn was killer and the lungs were dry. I also feel that a pressing move really is needed for legs. They felt truly blasted, but glutes got almost nothing out of it. That was why I wanted to combine the two training days today, in order to make sure I can use Friday as a "bonus" and attempt Super TORQ on hack squats. Should be very interesting.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, MAR. 18, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Last chest day, which was Wednesday, I paired a stretch move with a big midrange exercise for supersets (a little different that Pre-Ex 3X, which is a contracted move with a midrange). Today I kept the superset theme, but with postactivation action--a big midrange move followed by a contracted-position exercise. At least that's what I did first for 3 rounds; then I went back to a stretch move supersetted with a different midrange exercise. Best of both worlds--and it works great for muscles with two key sections, like chest and back....
Chest: Decline DB presses (3x12) ss Cable flyes (3x10 + X Reps); Low-incline flyes (3x10) ss Wide-grip dips (3x10 + X Reps)
Back: Machine rows (3x12) ss Bent-arm bent-over laterals (3x10 + X Reps); DB pullovers (3x12) ss Wide undergrip bent-over rows (3x10); Cable upright rows (3x10 + X Reps) ss DB shrugs (3x12)
Abs: Incline kneeups (3x10 + X Reps) ss Ab Bench crunches (3x10 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: You may have noticed that I didn't do any TORQ or Super TORQ. I'm saving those for Friday, when I hit chest and back again. I was planning on Super TORQ on one exercise for each muscle, but adding a set of another big midrange exercise in pure-negative style for a heavy overload effect. Today's workout was great. I really like the big exercise followed by a more isolated move in a superset; it's got a different feel from pre-ex--the iso move hurts a lot more due to cumulative fatigue from the big exercise.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAR. 15, '13: DELTS, ARMS, CALVES(PRE-EX 3X + 4X + X-CENTRIC)
So I'm now alternating chest/back with delts/arms over Monday, Wednesday and Friday. This week it was one chest/back workout (Wed.) and two delts/arms sessions (Monday & Friday)--today being the second. Felt great. I decided to start with a TORQ sequence (30-20-15) on the first exercise--stretch-position move in most cases, although for delts I began with machine laterals which could be considered both because of resistance from stretch to contracted. After 30 reps of that continuous tension, my delts were pumped to new dimensions. Kicked off a great workout....
Delts: Machine laterals (3x35,20,15 + X Reps--added weight after first set only); Machine presses (3x12 + X Reps); Incline one-arm laterals (3x10 + X Reps); Smith-machine upright rows (1x7 pure negatives; 1x8 X-cen)
Triceps: Incline DB extensions (3x30,20,15 + StatX); Close-grip Hammer decline presses (3x10 + X Reps); V-bar pushdowns (3x12 + StatX); Machine dips (1x8 pure negatives); DB pullovers (2x12,9 + X Reps)
Biceps: Incline curls (3x30,20,15 + X Reps); Seated DB curls (3x10); Concentration curls (3x10 + X Reps); Machine preacher curls (1x8 pure negatives)
Forearms: Wrist curls (3x20,15,10); Alternate hammer curls (2x12,10)
Calves: Leg press calf raises (4x25,18,12,10 + X Reps); Standing calf raises (4x10 + R/P 5,4); Seated calf raises (3x12,10,8; 1x20 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: The most interesting change today was the addition of a pure-negative set at the end of each muscle routine. For delts it was Smith-machine upright rows (after the pure-negative set, I did an X-centric set), for triceps it was Machine dips and for biceps it was Machine preacher curls. Notice that the common thread there is that all of those exercises are on machines. Since I don't have a partner, I have to lift with both arms and lower with one, continuing that till that working arm can no longer lower in six seconds. I rest about 10 seconds, then repeat with the other arm, fatiguing it with pure negatives. Works great, and it feels as if deep fibers are being activated--I'll have new soreness tomorrow for sure. Gotta love that!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, MAR. 15, '13: BACK, DELTS, BICEPS (SIZE SURGE 2.0 + SUPER TORQ)
So, I was all excited about getting up and training on my 40th birthday this past Wednesday. I woke up at 4 a.m. to the sound of splashing liquid... Which was actually my son throwing up. That continued for 12 hours, so the first workout of my 40s would be put off. Plans changed again yesterday as he ended up still being sick and needing to go in for rehydration since he couldn't keep anything down. Poor guy, but pretty tough for his age. Luckily it's easy enough to combine bodyparts on this new routine, and I'm guaranteed mass amounts of soreness tomorrow...
Back: Cable rows (5x50,40,30,20,10(7)(5)--last set was a drop set)
Delts: Lateral raises (5x50,40,30,20,10(8)(6 + X Reps)--last set was rest/pause); Machine shrugs (3x15 + X Reps)
Biceps: Machine preacher curls (5x50,40,30,20,10(8)(5 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: 50 reps on anything is a long time. By about 30 you're already feeling a deep burn, but you know there's still 20 more reps. Sometimes hard to wrap you head around that, but it's SO worth it. The pump is seriously out of this world. Cable rows hit many more muscles than you realized when doing standard sets! By the time laterals were done, my traps had already received a bit of a beating this time, but I still wanted to do shrugs. I decided to just go 3x15 with 30-second rest periods between each. That was all they needed, as they were fried by the last set. Biceps were tough, as it was a more isolated move this time around, but the blood flow to the biceps area was simply ridiculous. Probalby the best workout I could've had at my ripe new age. ha!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAR. 13, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I continued with the superset theme today, pairing a stretch move with a big midrange exercise (a little different that Pre-Ex 3X, which is a contracted move with a midrange). Hitting stretch first made for a wicked combination to possibly trigger new size. All I know at this point is that it hurts--maybe not as much as Super TORQ and its 50-40-30-20-10 sets, but the deep ache I got from lower-rep stretch-first supersets produced some good pain today....
Chest: Decline flyes (3x10) ss Decline DB presses (3x10 + X Reps); Cable flyes (3x10) ss Reverse-grip pushups on edge of low bench (3x10); Wide-grip dips (1x9 X-cen)
Back: DB pullovers (3x10) ss undergrip machine rows (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps) ss Wide-grip bent-over rows (3x10 + X Reps); One-arm DB rows (1x8 X-cen); DB shrugs (1x15)
Abs: Incline kneeups (2x15,10 + X Reps) ss Ab Bench crunches (2x10,8 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: High reps are tough, but supersets are no picnic. The target muscle burns like hell on the second exercise--just like TORQ--but you tend to struggle more because the weight is heavier. That's especially true with DB exercise like Decline DB presses. Felt great though--got a killer pump and feel in every target muscle. May go back to TORQ or Super TORQ next.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, MAR. 12, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I haven't done supersets for legs in a while, so I knew today would be interesting and breath-taking--literally! After quads, my entire lower body was shaking and quaking, so I decided not to superset hamstrings. In fact, I just did a 4X sequence on Semi-stiff-legged deadlifts--and that was it. But that was enough. I did superset calves, but with a unique exercise as you'll see....
Quads: Sissy squats (3x10) ss Front squats (3x5) ss Back squats (3x7); Leg extensions (3x10, last set R/P 5)
Hamstrings: Semi-stiff-legged deadlfts (4x10)
Calves: Smith-machine calf raises (4x15) ss Standing jump calf raises (4x20); One-leg calf raises (1x10 X-cen); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: After doing high-rep TORQ, 10 to 15 reps is easy--well, maybe not easy, but a lot less ominous that staring at 30, 40 or 50 reps on the first set. I tried to keep the reps around 10, as the supersets kick up the tension time and produce a lot of heavy breathing. That's especially true with Sissy squats ss Front squats ss Back squats. The reps were 10-5-7, so that's 22 reps per tri-set. Quads and even hams and glutes were throbbing like crazy. Then a 3X sequence on Leg extensions finished them off with a searing burn. I liked this workout despite the sucking-air aspect.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAR. 12, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
What better way to celebrate the last day of your 30s than to inflict massively deep and burning pain into your own muscles. It was a pec-tacular party and I couldn't believe how many pain receptors I have in my chest and triceps. Not sure what it says about me that I thoroughly enjoy the pain, though...
Chest: Hammer decline presses (5x50,40,30,20,10(9)(12)--last set was rest/pause)
Triceps: Lying DB extensions (5x50,30,25,20,10(7)(5)--last set was rest/pause)
Abs: Machine crunches (5x50,40,30,20,10(10)(8)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I didn't really do much different for chest today, but the burn was even more intense than last chest workout. I did make a point of controlling the rep cadence and also squeezed at the top of each rep, at least for the first few sets. First set was easy, the rest were shockingly tough, but I still got my reps. I made a much bigger jump in weight on my 10-rep set, but it felt great. Triceps were like a standup comedy act, only I was laying on a bench. Got my first set of 50 with a bit of struggle from 30 reps forward. I decided to stick with the same weight, but I probably should've started with less on set 1. I could only get the posted reps by doing each set in rest/pause method, and even then it was really hard. I went up for the 5th set, but not much at all. Triceps are a lot like hamstrings in that they start off strong, but I tend to lose endurance quick, especially in the higher reps and with back-to-back sets at that. Felt great, but I'll have to do some weight adjustments in order to maintain the constant tension I'm after in those first sets. Luckily I'll get to limp around tomorrow with my already-sore legs and I can complain about massive chest pain all day, too. That's what 40 is all about, right?
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, MAR. 11, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
I was supposed to train chest and back today, but both are still sore from Friday's high-rep + heavy-stretch assault. So I made an executive decision and hit delts and arms instead. I trained at the commercial gym again, so motivation was high. I kept most sets in the 10-to-12 range and threw in some supersets. Killer session, wicked pump, good decision....
Delts: Seated laterals (4x10 + X Reps) ss DB upright rows (4x10 + X Reps) ss DB presses (4x10); Incline one-arm laterals (3x12 + X Reps); Machine laterals (1x9 NA + 8 X-cel)
Triceps: Pushouts (3x10) ss Elbows-flared pushdowns (3x12); Machine dips (3x10 + X Reps); DB pullovers (3x10 + X Reps); Pushdowns (1x9 X-cen, 6 X-cel)
Biceps: Incline curls (3x10) ss DB curls (3x10); Concentration curls (3x12 + StatX); Machine preacher curls (1x8 X-cen, 8 X-cel)
Forearms: Alternate hammer curls (4x10); Wrist curls (3x20)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Interesting idea to just continue the rotation of chest/back and delts/arms. So this week I would do chest/back on Wednesday only, but then again next Monday. I would work delts/arms again this week on Friday. That way both groups are getting four to five days of rest. That might be a better plan and worth an experiment, especially considering how sore I've been getting from Super TORQ (which I didn't do today).
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, MAR. 11, '13: LEGS (SIZE SURGE 2.0 + SUPER TORQ)
Leg day and Super TORQ. It was good, bad and ugly (more in the summary below). It's hard to believe I was actually looking forward to feeling what 50 reps would be like on leg exercises. It was about as I expected... Painful, but in a great way...
Quads: Leg extensions (5x50,40,30,20,12(9)(6 + X Reps)--last set was rest/pause)
Hamstrings: Leg curls (5x50,40,30,20,10(7)(5 + X Reps)--last set was rest/pause)
Calves: Leg press calf raises (5x35,30,30,20,10(8)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I had second thoughts about the routine when I woke up this morning, as the idea of doing a pressing movement for legs with the Super TORQ techinique would mean I probably couldn't walk for a few days... Literally. Doing it on just extensions and leg curls without any pressing movement, however, sounded like it wouldn't be enough, but the only way to experiment is to, well, experiment. The good part was that the burn was absolutely insane on each bodypart trained, as was the pump. The bad part was simply the mental struggle of not doing any sort of pressing movement for the lower body. That's a hard idea to get around, regardless of how blasted your legs feel without it. The ugly was the shocking strength fluctuations on each exercise today. First set of Leg extensions was about right, but the added weight on the second felt more severe than I expected. I had to actually do rest/pause sets for the 40- and 30-rep sets just to get my goals. I increased a bit extra on the last set of 10, however, and it was lighter than expected. Go figure. Hamstrings were nuts, but I expected that, as they've always had low endurance for me. The first 4 sets were with the same weight, yet the reps dropped off as if I was adding each time. I only went up on the final set. Super TORQ on Leg press calves was downright hysterical. You can see that my reps were significantly different than what I'd planned, and they were still hard. I even had to do some rest pause sets throughout just to get the numbers listed, and there was no weight increases (obviously) until the final set. The main problem was simply that I couldn't go any lighter than what was on their and the leg press I wanted to use already had someone on it. The sets were incredibly intense, though, and the burn was so deep I think my tibias will even be sore tomorrow. Ha! Next leg day will either be Super TORQ on Hacks, or just starting with a standard 3X set of a pressing movement before doing the above routine. It's just too hard NOT to do a press of some sort.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAR. 8, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Another Freaky Friday at the commercial gym. Last week I did all Super TORQ and got super sore, even with only one exercise per bodypart. The 50-40-30-20-10 rep sequence is rough. I thought about doing that again, but decided to go a slightly different route. I started with a big exercise, shooting for 40-30-20-10, then I moved to a stretch-position exercise and did two heavier straight sets for stretch overload. Felt great, with a deep growth ache!...
Chest: Machine decline presses (4x40,30,20,10(7)--last set rest/pause; added weight on every set); Flat flyes (2x9,7 + StatX)
Back: Separate-handle wide-grip pulldowns (4x35,25,18,12(6)--last set rest/pause; added weight on first two sets only); DB pullovers (2x12,10 + X Reps); Chest-supported T-bar rows (2x12,10 + X Reps); Bent-arm bent-over laterals (2x15,12 + X Reps)
Traps: DB upright rows (4x35,25,15,12(7)--last set rest/pause; same weight on all sets); DB shrugs (2x15,12)
Calves: Leg press calf raises (4x30,18,10,8(7)--last set rest/pause; added weight on all sets); BodyMaster half-seated calf raises (3x15,12,10); Seated calf raises (3x20,15,11 + X Reps)
Abs: Decline crunches (4x40,30,20,10)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). I also use Super TORQ, inspired by Mr. America Doug Brignole's high-end hypertrophic-tension-time method he describes in The Ultimate Power-Density Mass Workout 2.0. My interview with Doug appears in that e-book as well as his complete Super TORQ program. Both of those e-books are available HERE <==
Summary: Another great Friday blast. Starting with semi-super-TORQ (40-30-20-10) is excellent, although I still feel like I'm repping forever when the reps get past 30. Notice that some of my exercises started with 35 reps--because I chose a weight that was a bit heavy and couldn't manage 40. That was fine and still had the target muscle throbbing. I rested anywhere from 45 seconds to one minute on the TORQ exercises and around one minute between regular heavier sets. Great change-to-gain workout!!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, MAR. 8, '13: DELTS, FOREARMS, ABS (SIZE SURGE 2.0 + SUPER TORQ)
Along with all the other new soreness which has developed from the new routine this week, being my first Super TORQ day for delts provided a different feeling in my shoulders than I've never experienced up to this point in 22 years of training...
Delts: Lateral raises (5x50,40,30,20,10(8)(6 + X Reps)--last set was rest/pause)
Forearms: DB wrist curls (3x20 + X Reps); DB reverse wrist curls (3x20 + X Reps)
Abs: Machine crunches (5x50,40,30,20,10(10)(8 + X Reps)--last set was rest/pause)
Delts: Parallel-grip machine presses (3x40,25,10(8)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: Wow! My delts are thrashed in a way I've never experienced. I was forced to use more weight than I wanted to because it was a crowded Friday and the teeny weights I wanted to start with were being used. I ended up using the same weight for the first 4 sets and was only able to increase on the fifth set of 10 reps. The 50,40,30 weren't pretty, though. Ha! Form was good, but I had to do variations of rest/pause on each set. I never put the weights down, and tried to keep some tension on the delts in order to keep the benefit of the long tenstion times, but it was not easy. Felt absolutely incredible, though, as I generally have a tough time feeling my actual delts doing work usually. Not this time! That's also not a typo above. I did go back at the very end to get some form of pressing in, since shoulders have been a weak area for me from a width standpoint. My reps dropped incredibly quickly there, though, as delts were toast. I went with 3x20 on forearm work as a compromise. It kept the tension times fairly high, but my forearms got pretty blasted through the week just from using a static grip for such long sets every day. I also threw in some ab work, just because.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, MAR. 6, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
I was looking forward to today's workout--and not. I knew the pump would be huge with TORQ (30-20-15) on every exercise in my 3-way POF bodypart routines--but I also knew the pain would be huge. That's almost 200 reps per target muscle, not including indirect work (lateral-delt heads get some work training rear heads; biceps get extra work with Reverse curls, etc.)....
Delts: Seated laterals (3x30,20,15 + X Reps); DB upright rows (3x30,20,15 + X Reps); Incline one-arm laterals (30,20,15 + X Reps); Bent-over laterals (2x15,12) ss DB presses (2x15,12)
Triceps: Rope pushdowns (3x30,20,15); Lying DB extensions (3x30,20,15); Incline DB extensions (3x30,20,15 + X Reps)
Biceps: Machine preacher curls (3x30,20,15); DB curls (3x30,20,15); Incline curls (3x35,25,18 + StatX)
Forearms: Reverse curls (2x15,12) ss Wrist curls (2x25,18)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I went too light on a few exercises, like Incline curls for biceps. When that happens I either slow down the reps or continue past 30 to failure--that was 35 reps on inclines. The workout took a bit over an hour because of all the reps, but it was worth it--the pump was immense, but the growth ache was intense. Luckily I was training at the IM gym, so I could scream without being stared at. [NOTE: If you're interested in TORQ training, we've updated two of our e-books with routines that contain that method--4X Mass Workout 2.0 and The Ultimate Power-Density Mass Workout 2.0. The second has an expanded interview with Mr. America Doug Brignole on how he uses Super TORQ for his latest, greatest gains. Interesting stuff! Both are available at X-Workouts.com.]
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, MAR. 6, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X 2.0)
Well, that was a whole new level of blood flow rushing through my back and biceps. The pump from the Super TORQ technique is hard to describe and even harder to duplicate with any other approach. And I'm not even following Brignole's method of supersetting opposing body parts...
Back: Cable rows (5x50,40,30,20,10(8)(7)--last set was a drop set); DB shrugs (5x50,40,30,20,15(10)(8 + X Reps)--last set was rest/pause)
Biceps: Barbell curls (5x40,30,30,20,10(8)(6 + X Reps)--last set was rest/pause)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Knowing that I'd be doing only one direct back exercise, I chose a slightly wider parallel-grip bar for my Cable rows. It seemed the best compromise, and it seemed to work just fine. Back was absolutely blasted by the fifth set and the pump was off the charts and very new. I almost always get a really good feel on back, but this was out of this world. I started a bit too light on DB shrugs, but it's such a short range exercise that it felt good and ensured that I controlled the negative on each rep. I goofed on biceps and somehow forgot how to count to 50. Worked out fine, though, as I don't think it was in the cards since 40 was so tough. I fixed the situation by doing two back-to-back sets of 30 reps after that. Great way to punish yourself! I'm finding that I like to end some exercises with a drop set, and others with rest/pause (racking the weight for 10 seconds and then hammering out as many reps as possible). I also compounded the pump 'n burn by adding some X Reps at the end of the rest/pause sets. Holy hellfire!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, FEB. 26, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
When do you look forward to a 20-rep set? When you're resting and gasping after a 30-rep set ("Whew! at least I don't have to do 30 again!"). I used TORQ (30-20-15) on every exercise this leg day--well, almost every exercise. On the last move of a bodypart routine, the target muscle was so blown out from TORQ on the first two exercises, that I had to lower my expectations--and reps. Nevertheless, great workout!....
Quads: Leg extensions (3x30,20,12(5)--R/P); Feet-forward Smith-machine squats (3x29,18,14); Sissy squats (3x14,12,9)
Hamstrings: Semi-stiff-legged deadlfts (3x28,18,14); One-leg leg curls (3x14,9,7 + StatX)
Calves: Smith-machine calf raises (4x30,20,12,9); Freehand speed calf raises (3xmax); Stretch and flex calves (4x1 minute)
Note:My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: After TORQ (30-20-15) on Leg extensions and again on Feet-forward Smith-machine squats, I could tell it wasn't going to happen on Sissy squats. I opted to just go to failure on three sets, which resulted in 14-12-9. Not bad, but a far cry from 30 reps. Since I lost my lying leg curl machine, I'm forced to do Standing one-leg leg curls on the leg extension; there is no way to use a weight light enough to get 30. So for hamstrings I started with Semi-stiff-legged deadlifts (28-18-14), then did 3 sets to failure on One-leg leg curls. Wasn't too worried about hamstring neglect because the Feet-forward Smith-machine squats I did for quads also works hams--and butt. I could feel it big time.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, MAR. 5, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + SUPER TORQ)
As I mentioned yesterday, today's plan was to move over to the Super TORQ strategy. I'll admit that it felt really odd do go in and do only a total of 3 exercises, one for each bodypart. After each, however, it didn't feel like only one exercise. That was intense!...
Chest: Hammer decline presses (5x50,40,30,20,10(9)(12)--last set was a drop set)
Triceps: Push downs (5x50,40,30,20,10(9)(7)--last set was a drop set)
Abs: Full-range crunches (5x50,40,30,20,10(10)(8)--last set was a drop set)
Note: My current program is based on the Alternate Phase 2 split in The Size Surge Workout 2.0 plus the NEW-->Super TORQ technique from Ultimate Power Density Mass Workout 2.0.
Summary: I woke up with the intention of going with the Super TORQ technique today, but as I walked in to the gym, I had second thoughts. The idea of just one exercise per body part is tough to wrap your mind around, so I was going to change the "rules" and go with a second exercise for each bodypart. That plan quickly changed by the third set on chest. I'll be the first to admit that the first three sets take forever. You have to concentrate, specifically on the first set, just to stay at a good cadence. Otherwise you tend to try and speed up the reps, which defeats the purpose. I could've used a little more weight on the first set of each exercise, but I stopped at 50 knowing the subsequent sets would be brutal. And they were. In a good way, of course. Funny that by the time you get to your 4th set, 20 reps doesn't sound like a lot. The pump at the end was literally shirt-stretching. My chest felt pumped from top to bottom in a way I don't think I've ever felt. Same went for triceps and even abs. It was a whole new level of burn, but absolutly worth every grueling rep. I'll stick with this for at least a few weeks, but I'm already afraid of my first set of 50 on legs, and that's almost a week away.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, MAR. 4, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Friday I was at the commercial gym and did Super TORQ for each bodypart; that is, 50-40-30-20-10 sequence, one exercise per target muscle. Today I went back to modified pre-ex but with a twist. Instead of TORQ (30-20-15) on only the first exercise, I used that sequence on all exercises. Brutal, but what a pump and burn!....
Chest: Low cable flyes (3x30,20,15 + StatX); Decline DB bench presses (3x30,20,15 + X Reps); Low-incline flyes (3x30,20,15 + X Reps)
Back: Bent-arm bent-over laterals (3x30,20,15 + X Reps); Chest-supported undergrip DB rows (3x30,20,15 + X Reps); Machine pullovers (3x30,20,15); Cable upright rows (30,20,15 + X Reps)
Abs: Flat-bench leg lifts (3x30,18,12)
Note:My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Higher reps on every set of every exercise takes major concentration--and grit to get through the burn. On some exercises I chose a weight that was too light for 30, so I added weight for the second set, usually sticking with that for the third. I tried to hit failure on every single set. This is a great workout--less than an hour--but the fatigue is immense. Now I have to decide if I want to do this for legs tomorrow. Yikes!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, MAR. 4, '13: LEGS (SIZE SURGE 2.0 + 4X)
Blasphemy! Someone else was actually training legs today and just happened to be using the Hack machine I wanted. Off the the Leg press I went, but no loss, as it ended up working out fine. At least that's what the fire in my quads told me...
Quads: Leg press (4x30,20,15,12 + X Reps); Leg extensions (4x30,20,15,12 + X Reps), Sissy squats (3x10 + X Reps)
Hamstrings: Leg curls (4x30,20,15,12 + X Reps); Hyperextensions (4x20,15,12,10 + X Reps); Standing leg curls (3x15 + X Reps)
Calves: Standing calf raises (4x30,20,15,12 + X Reps); Leg press calf raises (4x20,15,12,10 + X Reps); Seated calf raises (4x20,15,12,10 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: The Leg presses led to a much deeper burn in my quads than was expected. I kept constant tension, which helped, and made sure to control the weigh with slow negatives on every rep. Plus, they seemed to really stretch out the glute muscles as therapy for my sciatica which started to act up before getting to the gym. Strength on hamstrings and calves started to die off a bit after the first exercises on each, at least from an endurance standpoint. That's why you'll note the opening sets were 20 reps instead of 30. I slowed the reps down, however, in order to keep the tension times up, and that worked pretty well. Seeing as I turn 40 next week, I'm thinking of celebrating the milestone by putting myself through hell. Starting tomorrow, I'll likely go with the SUPER TORQ method from our newly udated Ultimate Power Density Mass Workout 2.0 e-book. 50 reps is going to make for some comical failure, but it sounds like a painful party I'm looking forward to.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, MAR. 1, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Freaky Friday, and I was in the mood to simplify but still shake things up. I trained at the commercial gym today, so supersets were out of the question. Best to stay put in one place and do lots of sets and reps. That spells SUPER TORQ. In honor of the release of our newly updated Ultimate Power Density Mass Workout 2.0 that contains my interview with Doug Brignole on his high-rep downward-progression method, I decided to go all out with his style on every bodypart today. Killer!...
Chest: Hammer decline presses (5x50,35,25,15,10(7)(6)--last set rest/pause; added weight on the second set only)
Back: V-handle cable rows (5x40,30,18,14,10(7)(6)--last set rest/pause; added weight on the second set only); DB pullovers (2x20,15 + X Reps)
Traps: DB upright rows (5x50,35,25,15,12(7)(7)--last set rest/pause; added weight on the second set only)
Calves: Leg press calf raises (4x30,18,10,8(7)(7)--last set rest/pause; added weight on all sets); Seated calf raises (3x20,15,11 + X Reps)
Note:My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: This is a perfect workout for a Friday--even if the gym is crowded--which it was when I first arrived. Brignole supersets opposing bodyparts, and I have done that as well, but when it's crowded, it's all about staking out your claim and getting lots of work done. Five sets with a downward-progression of reps hits the muscle hard with a great pump. On most exercise I only added weight from set 1 to set 2. Doug adds weight on almost all sets. I must not be used to the fatigue because my reps fall too far too fast. Sticking to the set-2 weight for the remaining three sets worked great. For gastrocs I did add weight on every set, and the reps fell big time. I liked that though because Tuesday I stayed at the same weight for higher reps. If you want to see Brignole's routine as well as an in-depth interview with him and our Super TORQ workout variations, you can get a copy of the reloaded Ultimate Power-Density Mass Workout 2.0 for only $12. The low price is through the weekend only to celebrate the launch. Check it out HERE <==

Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, MAR. 1, '13: DELTS, FOREARMS, (SIZE SURGE 2.0 + 4X)
First training day of March and spring is in the air. Okay, not really. It was snowing with black ice on the road, but whatever. It was a great workout and I haven't felt delts burn like this in several weeks...
Delts: Presses (4x30,20,15,12 + X Reps); Lateral raises (4x30,20,15,12 + X Reps); Incline one-arm laterals (3x10 + X Reps); Cable upright rows (4x30,20,15,12 + X Reps)
Forearms: Forearm rockers (3x20)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Delts were already on fire during the last set of Presses, as I made a point to use good control and didn't lock out on any reps in order to keep tension on the target muscles. Traps were still a bit sore for yesterday, so I could feel them a lot on Laterals, but the bloodflow helped get rid of the soreness AND made it so that I avoided turning my laterals into shrugs. By the end of delts they had a deep and searing burn along with a fantastic pump that I truly hadn't felt in many weeks. No more injuries, no more flu and no more weather-forced days off. Talk about ending the week on a high note.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, FEB. 28, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X 2.0)
No wonder it was a great workout today. Aside from back and biceps always being a good one, it's also the last day of the month. It's always nice to end a month on a high note, and with a great pump...
Back: Cable rows (4x30,20,15,12 + X Reps); Pulldowns (3x20,15,12 + X Reps); Stiff-arm pushdowns (3x20,15,12 +X Reps); Bent-arm bent-over laterals (4x30,20,15,12 + X Reps); Seated shrugs (4x20,15,12,10 + X Reps)
Biceps: Barbell curls (4x30,20,15,10 + X Reps); Incline curls (3x10 + X Reps); Machine preacher curls (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: While I used to like keeping midback and lat work separate, I'm finding it best to mix the two together right now, keeping the big move for each up front, but starting with midback, as that's where I want the emphasis. It seems to be working well, is helping to clear up the midback issues I was having and makes for a pretty incredible all-over pump out back. Biceps felt great, too, and got the same great pump. An all-around great workout.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, FEB. 27, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
I've been asked if training three days in a row the way I do--Monday, Tuesday, Wednesday--is ideal for growth. Many say that it's too much on the overall system, CNS included. Maybe, maybe not. It's just convenient for me, and I like a day off before my Friday chest/back blast. I do find it a bit more difficult to get out to the gym on Wednesdays, but then I remember that it's delts and arms! That gets me revved up--plus, training delts and arms doesn't take a lot out of me, so it's the perfect ending workout of the three-day stint. Pump is usually awesome, like today, which is very motivating. I continued on with the modified pre-ex, doing TORQ on the first exercise (isolation)....
Delts: Seated laterals (3x30,20,15 + X Reps); DB upright rows (3x10 + X Reps) ss DB pressses (3x10); One-arm cable laterals (3x10 + X Reps); Bent-over laterals (2x15,12)
Triceps: Rope pushdowns (3x30,20,15); Incline DB extensions (4x10 + StatX); DB pullovers (3x10 + X Reps)
Biceps: DB spider curls (3x34,16,12); Seated DB curls (3x10); Incline curls (3x10 + StatX)
Forearms: Reverse curls (2x12,10) ss Wrist curls (2x18,14)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: One complaint today was a bad weight choice on DB spider curls. I haven't done these in a while, so I thought I'd better err on the light side. Weight was too light and I got 34 reps. I decided to go up to the next DB poundage--now it was too heavy, as fatigue had ravaged my bi's. I only got 16. I stuck with that weight and got 12 on the last one. These were unusually painful. Glad I was in the IM gym because I was screaming like a nine-year-old girl at a Justin Bieber concert.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, FEB. 27, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + 4X 2.0)
As anticipated, we got snowed in yesterday. Turns out the gym was closed, too, so even if I had managed to get through the foot of snow on our roads (I wouldn't have made it), it would've been all for not. I had planned on a Rocky-style at-home workout, but I opted to use it as an off day from the weights instead. I knew I was going to get some hardcore cardio by shoveling our driveway multiple times, and I wanted to end up getting a great workout rather than a half-assed one at home. Good choice...
Chest: Hammer incline presses (3x30,20,15 + X Reps); Hammer decline presses (3x20,15,14 + X Reps); Machine flyes (3x12 + X Reps); Cable crossovers (3x30,20,15 + X Reps)
Triceps: Lying DB extensions (3x30,20,15+ X Reps); One-arm overhead extensions (3x10 + X Reps); Rope pushdowns (4x20,20,15,12 + X Reps)
Abs: Leg raises (3x15 + X Reps); Full-range crunches (4x30,20,15,12+ X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout 2.0.
Summary: I was very happy I used yesterday as "snow cardio" and moved this workout to today. Managed some gread interval-style cardio while shoveling the heavy and wet snow AND got a much better workout in the gym than I would've at home. I will be setting up a genuine home gym, however, for days like yesterday. Chest work went great and the pump was significant. Triceps strength was a bit of a downer, but it didn't change the feel in the muscles, so it was irrelvant in the grand scheme of things. Felt great to get a deep and searing burn in my abs, too, and looking forward to another low-gym-traffic day tomorrow. Who knew there were so many benefits to snow storms?
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, FEB. 26, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
Hanging tough with the modified pre-ex method--using TORQ on the first iso exercise. Two things I don't like about it: the pain, of course, plus my regular fitting pants feel like skinny jeans after the workout because of the amazing pump....
Quads: Leg extensions (3x30,20,15(5)--R/P); Front squats (3x5) ss Back squats (3x7); Sissy squats (3x10)
Hamstrings: Semi-stiff-legged deadlfts (3x20,12,9)One-leg leg curls (3x10 + StatX)
Calves: Smith-machine calf raises (4x30,20,15,10); Freehand slo-mo calf raises (1x10) ss Freehand speed calf raises (1x20); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: One change I made today was moving the Semi-stiff-legged deadlifts to the beginning of my hamstring workout. That's so I could get more reps on that key exercise without having my form break down. Worked well. I also did rest/pause on the last set of Leg extensions because, while it's listed as 15 reps, I only got 11--so I rested for 10 seconds, then cranked out five more reps. Yes, it was uber-painful.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, FEB. 25, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I had such a great chest, back and abs workout last Wednesday, that I decided to duplicate it--modified pre-ex with iso-TORQ up front. Great pump and deep ache--but I must admit, I screamed on a few of the 30- and 20-rep sets....
Chest: Low cable flyes (3x30,20,15 + StatX); DB bench presses (4x10 + StatX); Low-incline flyes (3x12 + X Reps); Wide-grip dips (1x8 X-cen)
Back: Bent-arm bent-over laterals (3x30,20,15 + X Reps); Undergrip machine rows (4x10); DB pullovers (3x12 + StatX); Wide-grip bent-over rows (1x8 X-cen); DB shrugs (2x15,12) ss Cable upright rows (2x12,10)
Abs: Crunches (3x30,20,15 + X Reps); Incline kneeups (1x6 X-cen)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Okay, I lied. This workout wasn't exactly like last Wednesday because today I added a finisher; for chest it was wide-grip dips, for back it was bent-over rows and for abs it was incline kneeups. I did all of those in X-centric style--one second to lift and six seconds to lower. Prepare for more soreness.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, FEB. 25, '13: LEGS (SIZE SURGE 2.0 + 4X)
I've never been forced to miss a day of training because of mother nature, but there's a first time for everything. Friday was a no-go. We had a big dumping of snow on Thursday and our residential street still had 12" of snow on the ground, so it wasn't possible to get to the main roads. Looks like we'll need to invest in a truck again one of these days, but today was no problem. Tomorrow, however, might be an early-week day off, since we should get a foot of snow again overnight...
Quads: Hack squats (4x30,20,15,12 + X Reps); Leg extensions (4x30,20,15,12 + X Reps), Sissy squats (1x6)
Hamstrings: Leg curls (4x30,20,15,12 + X Reps); Hyperextensions (4x15 + X Reps)
Calves: Standing calf raises (3x30,20,15 + X Reps); Leg press calf raises (3x15 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Quads were on fire and everything was great, including the pump... right up until I attempted Sissy squats. They earned their name today! I managed one set and only 6 reps. At least I was able to get in a good laugh, even if it was at my own expense. Strength was so good on the Hacks that I seemed to have used up any amount of strength I had. Hamstrings went well, though, as did calf work. Finally getting back to real leg work after my sciatica flare up followed by the flu and then another bout of sciatica shows that leg strength/endurance (and size) can go away quickly. Luckily it also tends to come back just as fast, so I shouldn't need to laugh at myself on the next leg day.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, FEB. 22, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
At the commercial gym today, carrying on with my modified pre-ex kick that leads off with TORQ. Talk about pre-fatigue! The upfront burn and pump is phenomenal. I'm such a fan of this style that it's the subject of our IM e-zine this week and my blog, Built for Life at the IM site. Excellent, excellent workout that took less than an hour....
Delts: Seated laterals (3x30,20,15 + X Reps); DB upright rows (4x10 + X Reps); Incline one-arm laterals (3x10 + X Reps); Bent-over laterals (2x12,10) ss DB presses (2x15,12)
Triceps: V-bar pushdowns (3x30,20,15 + StatX); DB close-grip bench presses (4x10 + X Reps); Incline DB extensions (3x10 + StatX); DB pullovers (2x10,8 + X Reps)
Biceps: Machine preacher curls (3x30,18,14 + X Reps); Seated DB curls (3x10); Incline curls (3x10 + StatX)
Forearms: Reverse curls (3x10) ss Wrist curls (3x30,20,15)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Legs are sore from yesterday's assault, chest and back are sore from Wednesday, so to top it off, why not have delts and arms aching over the weekend? Good stuff. Hurts so good because it's a constant reminder of accomplishment. I have no complaints about my exercise choices today or the order. Great workout all around. My only beef is that I didn't get to do Seated calf raises, as I'd planned. One machine--and it was taken (maybe a good thing, as my calves are sore from yesterday). I hope to run this weekend for some lower-leg work..
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, FEB. 21, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I mentioned how sore I was from my last leg workout, and that the trauma was so deep it lasted for a week. Now it's time for legs again--and I'm kind of craving that soreness--okay, maybe not a week's worth, but the type of soreness that makes you realize you worked hard; not the kind that has you screaming when you try to sit down on the toilet. So I duplicated my last leg workout--but with one less set of the squat superset. Legs feel hammered, and only slightly rubbery--a good sign....
Quads: Leg extensions (3x30,20,15); Front squats (3x5) ss Back squats (3x7); Sissy squats (3x10)
Hamstrings: One-leg leg curls (Rest/Pause--1x12(8)(4) + StatX); Semi-stiff-legged deadlfts (3x15,10,8)
Calves: Smith-machine calf raises (4x30,20,15,10); Freehand speed calf raises (1x25); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: While I reduced the front-to-back squat attack by one round, I also added weight from the last workout to make up for it. For hamstrings I reversed the order--at my last leg workout I did Semi-stiff-legged deadlifts first, the One-leg leg curls for 3X; this time I did the One-leg leg curls first, only one set but with rest/pause, using 10-second breaks between bouts. I had planned on 20 reps for the Deads, but the weight was a bit much and my form started breaking down--so I stopped at 15. I decided not to add weight on Standing calf raises this time, as I will do some Seated calf raises tomorrow at the commercial gym.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, FEB. 20, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
Out of town for four days, so missed a few gym sessions. The interesting thing was my legs were sore all the way through yesterday--a solid week. Even going up and down stairs over the weekend was a pain--literally. I had to look back to see what did it. The quad workout I used was modified Pre-Ex 3X with TORQ (30-20-15) up front on the isolation move (leg extensions). After that I did the midrange exercise for a 4X sequence and the stretch with a 3X. I decided to duplicate that for chest and back today--so I won't be able to brush my teeth over the weekend (Lol)....
Chest: Low cable flyes (3x30,20,15); DB bench presses (4x10 + StatX); Low-incline flyes (3x12 + X Reps)
Back: Bent-arm bent-over laterals (3x30,20,15 + X Reps); Undergrip machine rows (4x10 + X Reps); DB pullovers (3x12 + StatX); DB shrugs (1x15) ss Cable upright rows (Drop--1x12(8))
Abs: Crunches (3x30,20,15 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Using TORQ upfront really fatigues the target muscle; then you bring in the ancillary muscles on the midrange exercise to push it further past the growth threshold. If you have trouble feeling the target muscles on compound exercises like rows or bench presses, use this modified pre-ex method with TORQ on the isolation exercise upfront. Killer!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, FEB. 20, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X 2.0)
I decided to prep for tomorrow's impending snowpocalypse by getting in a fantastic back workout. If we're going to be potentially snowed in for a day, I might as well be as sore as possible...
Back: Cable rows (3x30,20,15 + X Reps); Pulldowns (3x20,15,12 + X Reps); Undergrip pulldowns (3x20,15,12 +X Reps); Rear delt machine w/midback emphasis (4x30,20,15,12 + X Reps); Seated shrugs (3x20,15,12 + X Reps)
Biceps: Dumbbell curls (3x30,20,15 + X Reps); Incline curls (3x10 + X Reps); Machine preacher curls (3x30,20,15 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I started with Cable rows for midback, but wanted to have some strength left for Pulldowns, so I mixed up the midback and lat work by doing the Pulldowns second, followed by Undergrips for a good lat contraction and then back to the Rear delt machine with emphasis on midback contraction. I finished with plate-loaded Seated shrugs instead of my usual dumbbells. They were much harder than expected, but felt fantastic. Back strength was good overall, but biceps didn't have much steam, though I did my best with the strength reserves I did have. Next week all should be back to normal, but everything still felt good, burned like heck and got a good pump, so that's all that really matters anyway.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, FEB. 19, '13: CHEST, TRICEPS, ABS, (SIZE SURGE 2.0 + 4X 2.0)
Feels SO good to be back and almost at 100%. Motivation and energy is already there, but strength and nervous system are still catching up a bit. Still, a great workout and the first full-fledged pump I've felt in a couple of weeks. I'm going to make it a point not to get sick or injured for the rest of the year...
Chest: Hammer incline presses (3x30,20,15 + X Reps); Hammer decline presses (3x30,20,15 + X Reps); Machine flyes (3x12 + X Reps)
Triceps: Dips (3x15 + X Reps); Overhead cable extensions (3x30,20,15 + X Reps); Reverse one-arm pushdowns (3x12 + X Reps)
Abs: Leg raises (3x15 + X Reps); Full-range crunches (3x30,20,15 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout 2.0.
Summary: It felt great to be able to put in 100% effort without (much of) a nagging cough, even if my strength wasn't quite where I wanted it to be. Luckily the weights are just a psychological hurdle that don't actually have much effect in the grand scheme. All-out effort and a great pump, as well as a deep burn, more than made up for it all. Strength comes back quickly anyway, so I was just happy to *feel* everything so well. I opted for some changes on triceps by starting with Dips, which felt surprisingly good, and ending with Reverse one-arm pushdowns. I haven't done those in ages, but they felt great and brough on a really deep burn which made for a nice influx of blood pumping up my triceps at the end. I've never been so happy to feel pain again. Ha!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, FEB. 18, '13: LEGS (SIZE SURGE 2.0 + 4X)
After another horribly long time away from leg training, it was time to get back to grind today. After sciatica followed by the flu and then back to sciatica... Well, it's been a sucky adventure to be honest. Glad to be back and able to train legs, but strength has suffered a bit...
Quads: Leg press (4x30,20,15,12 + X Reps); Lunges (4x15 + X Reps)
Hamstrings: Leg curls (4x30,20,15,12 + X Reps); Hyperextensions (4x15 + X Reps)
Calves: Standing calf raises (4x30,20,15,12)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I was still able to get my rep goals today, but only because I knew my strength would be down, so picking new weights wasn't tough. It was a bit depressing, though. Regardless, even with an abbreviated leg day and a bit less weight than usual, it felt great to get some blood flow down below. It felt odd to have my legs shaking so much after this workout, as it would normally be child's play, but apparently the nervous system takes a big hit when you miss leg workouts for a while. The only thing funnier than my wobbly legs will be the soreness I'll be dealing with tomorrow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, FEB. 15, '13: DELTS, FOREARMS, (SIZE SURGE 2.0 + 4X)
Still on the mend from being sick, but really just trying to get through the coughing fits which make it hard to get through a full set, let alone make everyone scatter away in order to not catch the plague which they seem to think I'm carrying. Luckily I have no sickness to spread anymore, but it's nice having the area around me clear regarldess...
Delts: Presses (3x30,20,15 + X Reps); Lateral raises (3x30,20,15 + X Reps); Cable upright rows (4x30,20,15,12 + X Reps)
Forearms: Forearm rockers (4x30,20,15,12)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: If the above looks like a quick workout, it's because it was. I got a really nice and deep burn in my delts, but surprisingly no pump to follow. Still building my appetite back up, so it was probably just a lack of quality nutrition. Still felt good to feel something, though. I decided to condense forearm work down to just Forearm rockers. A great way to hit extensors and flexors in one exercise, but I'll bring back a more thorough routine next time around.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--THURSDAY, FEB. 14, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
This is my fourth workout day in a row. Why? Because I will miss Friday through Monday. The problem today was that my chest and back (not to mention legs and arms) are still sore from Monday's assault. All of that had me opting for a TORQ-only workout--and abbreviated at that. Took less than 30 minutes, but it was very painful--good pump and blood flow though...
Chest ss Back: Smith-machine bench presses (4x40,25,15,9--added weight each set) ss Chest-supported DB rows (4x40,30,20,15); Machine pullovers (1x12) ss High cable flyes (1x12)
Traps ss Abs: DB shrugs (3x40,30,15--added weight each set) ss Crunches (3x40,25,15--added weight each set)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: These all-TORQ workouts don't look like much, but they are damn painful--especially when the target muscle is still sore. Adding weight on Smith-machine bench presses really had my reps tumbling downward. I only added weight on the second set of Chest-supported DB rows, and my reps stayed at the goals counts. Both ways hurt. This quick workout has a lot of potential for growth stimulation, especially if you don't use high reps very often. I was amazed at the pump I got in so few sets.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, FEB. 14, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X 2.0)
I didn't do a blog entry yesterday, but not because I didn't train. It simply would've been such a short posting that it didn't seem worth it. I went in to do a full back and biceps workout, but was only able to get through the lat work, as I couldn't stop my coughing fit. Back requires a bit more effort than chest, apparently, so my lungs were struggling with all the flu remnants taking up valuable breathing room. So, the lat work listed below was from Wednesday and the rest of back and biceps work was done today...
Back: Pulldowns (4x30,20,15,12 +X Reps); Undergrip pulldowns (4x20,15,12,10 +X Reps); Cable rows (3x20,15,12); Bent-over lateral rows (3x30,20,15 + X Reps); Forward-lean shrugs (3x20,15,12 + X Reps)
Biceps: Barbell curls (3x30,20,15 + X Reps); Incline curls (3x10 + X Reps); Machine preacher curls (3x30,20,15 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: The 4X TORQ work on Wednesday felt great for lats, but was simply too much for my lungs to deal with. Coughing fits forced an early and unexpected gym retirement for the day, but I continued where I left off this morning, but with 3X TORQ instead. Still tough, but much easier to deal with and I was able to get a rather good workout in. I used a narrower grip on the Cable rows for some variety and I finished biceps on Machine preachers, which I normally don't like much, but they did allow for a good continuous tension and a great peak contraction.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, FEB. 13, '13: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
At the commercial gym today and decided to continue with stretch-positions exercise first with TORQ--30-20-15, although the reps varied when I misjudged the weight. Then I did the contracted-position move supersetted with the midrange exercise in Pre-Ex 3X style. Wow! Wicked pump....
Delts: Incline one-arm laterals (3x30,18,10 + X Reps); Seated laterals (3x10) ss DB upright rows (3x12); DB presses (1x9 X-cen, 5 X-cel)
Triceps: Incline DB extensions (3x40,25,12 + StatX--added weight every set); Pushdowns (3x10) ss Elbows-flared pushdowns (3x12); Machine dips (1x9 X-cen, 6 X-cel)
Biceps: Incline curls (3x30,20,9--added weight each set); DB facedown incline curls (3x10) ss DB curls (3x10(5) R/P)
Forearms: Reverse curls (3x12) ss Wrist curls (3x25,18,15); Alternate hammer curls (2x10,8)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: As I've said, I really like TORQ upfront on a stretch-position move. On triceps, however, I picked a weight that was too light, so instead of 30 on the first set, I kept going to 40. Yikes! That's close to Doug Brignole's Super-TORQ tactic where he starts with 50 reps. That can get monotonous--takes loads of concentration--but the pump, burn and growth ache is amazing. I've asked Doug if we can use the interview I did with him on his Super-TORQ style in the Power-Density Workout 2.0 (coming soon). That's exciting; can't wait to get this info out. It will include his All-Super-TORQ workout, and we're also putting together a Heavy POF/Super TORQ program for that updated e-book as well. Should be one of our best mass-workout e-book ever! Much appreciation goes to Mr. America Doug Brignole for turning us on to this style of training that attacks the upper hypertrophic tension time--60 to 90 seconds--something we were missing.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, FEB. 12, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I haven't trained legs in a while thanks to Mr. Flu Bug, so today's workout wasn't too extensive. Got a great pump, however--and a deep ache from doing TORQ on the first exercise....
Quads: Leg extensions (3x30,20,15); Front squats (4x5) ss Back squats (4x7); Sissy squats (3x10)
Hamstrings: DB semi-stiff-legged deadlfts (3x25,18,12); One-leg leg curls (3x10 + StatX)
Calves: Smith-machine calf raises (4x30,20,15,10--add weight every set); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Yesterday I started with TORQ on the stretch-position exercises. Worked great. I knew from experience that I can't do enough reps on Sissy squats, even when doing them first, so I opted for Leg extensions for quads using TORQ. My legs were like rubber after, which made my double-squat attack difficult but very effective. On DB stiff-legged deadlifts I picked a weight that was a bit heavy and my form started to break down, so I stopped at 25 reps on set 1. Then I did as many as I could on the next two sets. I will be sore tomorrow, no doubt. It was a great 45-minute lower-body blast.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, FEB. 12, '13: CHEST, TRICEPS, ABS, CALVES (SIZE SURGE 2.0 + 4X 2.0)
Well, that was a sucky "vacation" from working out. All was going incredibly well through Friday, February 1. Then things didn't quite feel right on Saturday the 2nd and it was a downward spiral from there. Nine days with the flu can really get you itching to make it back to the gym. There were multiple days in a row when I'd go to bed thinking I could get up in the morning and finally get back to it, but the flu virus had other plans for me. Worst sickness I've had in at least 10 years, but FINALLY seem to be well enough to at least get back in the gym. I guess I can be thankful that muscle tends to come back fairly quickly, but not nearly as quickly as it seems to leave...
Chest: Hammer bench presses (4x30,20,15, 12+ X Reps); Flyes (4x10 + X Reps)
Triceps: Close-grip presses (4x30,20,15,12 + X Reps); Pushdowns (4x15 + X Reps)
Abs: Full-range crunches (4x20 + X Reps)
Calves: Standing calf raises (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout 2.0.
Summary: After missing just over a week of training, I was extremely motivated to get to the gym and blast everything that I could. I had to keep my enthusiasm at bay for a couple of reasons. 1) Today should've been legs to get back on track, but the joy of my sciatica popped back up right at the tail end of my flu. Feels great when coughing, by the way (that's sarcasm). It's probalby from all the odd sleeping positions over the past 9 days, but whatever the reason, it meant no legs because of the pain. 2) Age has brought on at least a slight amount of wisdom for me, and I've come back from being sick before with 100% effort... only to result in a relapse of whatever I was sick with. I have NO intention of dealing with this flu any longer, so it was a slightly abbreviated session, but with 100% effort on the few things I did do. A decent pump, but I'm ready to make up for lost time. Assuming I'll be feeling well still tomorrow, I'll be back to full-load training, with just slightly extra rest to be in stealth mode, as I'm sure no one wants to train near the guy who's continuously hacking up a lung.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, FEB. 11, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I almost decided to work legs today, but I'm still coughing from this flu crap. Hacking up snot in the middle of squat is not fun. I will wait till tomorrow. I just decided to get back on schedule, so chest, back and abs got the work--but I still tried to take it a bit easier than usual. I put stretch exercise first with TORQ. Excellent. Felt great!...
Chest: Decline flyes (3x30,20,15); DB bench presses (3x10 + StatX); High cable flyes (1x12 + StatX) ss Wide-grip dips (1x10)
Back: DB pullovers (3x30,20,15); Undergrip machine rows (3x10 + X Reps); Chest-supported DB rows (3x12 + StatX); Cable upright rows (3x12 + X Reps)
Abs: Ab Bench crunches (3x30,20,15 + X Reps); Incline kneeups (1x10 + StatX)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I really like doing the stretch-position exercise first with standard TORQ (tension overload repetition quantity--30-20-10). I really feel the target muscle and it provides tension and stretch, which studies show is a key hypertrophic trigger. That also helps me feel the target muscle more on the big midrange exercise, which I did in standard 4X style but only 3 sets. This was an excellent quick workout. I thought about using Doug Brignole's Super TORQ method on only one exercise per muscle, but 50 reps just didn't sound appealing, especially with the possibility of a coughing fit in the middle of the set. Standard TORQ on the stretch move worked great.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--THURSDAY, FEB. 7, '13: CHEST, BACK, DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
I haven't missed a solid week of workouts in many years, but the flu that's going around got me--and it's a monster. Some say it takes a good three weeks to completely shake it. I'm still feeling it, but I had to get to the gym and do something. I didn't go all out--but enough to get more snot up and out. No major coughing fits--and I was able to scorch the target muscles with a 3X sequence on a stretch move followed by TORQ on the big midrange exercise. Excellent workout despite my lingering illness--and a crowd in the free-weight area...
Chest: Machine flyes (3x12 + StatX); Machine bench presses (3x40,25,18; undergrip, 1x12 + X Reps)
Back: V-handle cable rows (3x40,30,20); DB pullovers (3x12 + X Reps); Pulldowns (3x40,30,20 + X Reps)
Delts: Incline one-arm laterals (3x12 + X Reps); DB upright rows (3x40,30,20 + X Reps)
Biceps: Incline curls (3x12 + X Reps)
Triceps: Incline DB extensions (3x12 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: On most of the TORQ exercises I added weight to each set. Not having worked out in seven days, my glycogen stores were full and the pump came quickly. Felt great! Illness sure flattens out muscles, but the rest probably did me some good and recharged my batteries. I always seem to go too long with intense workouts before backing off. I had planned to work abs and maybe some soleus, but fatigue set in and the waning flu bug said, "Enough!" So I headed home. What really surprised me is that even after being sick and not training for so long, my muscle size was pretty much intact--only slightly flat. Then when the pump came, I looked as big as ever. 4X + TORQ has excellent size effects that appear to last, even through layoffs.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, FEB. 1, '13: DELTS, FOREARMS, CALVES (SIZE SURGE 2.0 + 4X)
I changed the exercise sequence around to help isolate my delts as much as possible. It worked great, but doing shoulder presses last certainly doesn't make them any easier...
Delts: Lateral raises (4x30,20,15,12 + X Reps); Front raises (4x30,20,15,12 + X Reps); Leaning cable laterals (4x15 + X Reps); Presses (4x20,15,12,10 + X Reps)
Forearms: DB wrist curls (4x15 + X Reps); DB reverse wrist curls (4x15 + X Reps); Hammer curls (3x20,15,12)
Calves: Standing calf raises (4x20,15,12,10)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Delts were on fire right where I needed it, so starting with the more specific exercises accomplished what I was after. Presses were tough because of that, though. Of course, I did feel the presses in my delts much more than usual, too, so it might be worth sticking to this sequence for a while. Increased the sets on standard and reverse wrist curls a bit, and did tandem Hammer curls at the end, rather than the alternates I usually do. Nice change. I decided to add some calf work at the end, just because they need a bit of attention at the moment. Great end to a great week.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--WEDNESDAY, JAN. 30, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X 2.0)
Almost used today as my off day simply because of the weather. It was 70° two days ago and a lot of rain yesterday followed by below-freezing temperatures overnight and snow. That meant ice on the side roads covered by a nice layer of snow. I decided to brave the elements, however, and had a rather exciting and enjoyable drive to the gym while avoiding all the accidents I saw along the way...
Back: Wide-grip cable rows (4x30,20,15,12); Bent-over lateral rows (4x30,20,15,12 + X Reps); Parallel-grip pulldowns (4x20,20,15,12 +X Reps); Stiff-arm pushdowns (4x20,15,12,10 +X Reps); Forward-lean shrugs (3x20,15,12 + X Reps)
Biceps: Barbell curls (4x30,20,15,12 + X Reps); Incline curls (4x10 + X Reps); Concentration curls (4x30,20,15,10 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: While it would've been easy to rationalize a rest day, I'm glad I didn't. Why mess with momentum when things are going well? Back felt great and pumped up nicely. I started with Wide-grip seated cable rows in order to really isolate midback, and it worked well. I felt it everywhere I needed and wanted, and it felt much more thorough than the two Hammer machines I've been using. It also made for even better feel on the Bent-over lateral rows. Lat work was tough again, though, so I might go to Parallel-grips right after the first midback exercise next time, just to ensure a good lat blast. Biceps work felt great and I did the Concentration curls without any support this time around. A much better feel, but also quite a bit harder. That's probably a good thing, though.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 29, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
If you read my blog about yesterday's workout, you know I did a crazy opposing-muscle superset starting with 50 reps on each exercise. It's how Mr. America Doug Brignole is training right now, and he is making some incredible gains. He only uses one exercise for each target muscle, 5 sets. The reps go down from 50 as he adds weight on most exercises. Worked great yesterday. Today I had to work--gulp!--legs. Be afraid; be very afraid....
Quads: Smith-machine squats (4x40,28,20,10(8)(5)--rest/paus on last set)
Hamstrings: Semi-stiff-legged deadlfts (4x30,20,15,10)
Calves: Smith-machine calf raises (4x40,30,20,15(9)(7)--rest/pause on last set); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Okay, I didn't make 50 on any of my exercises. Didn't matter--it was still insane with excruciating pain. But what a pump. Brignole suggested not supersetting anything with squats (thank God), so I rested just a tad over one minute between sets. Same on Stiff-legged deadlifts--I started with a weight that was a bit too heavy because I could only get 30. My hams and butt were burning like crazy, especially after the beating they took on Smith-machine squats (I did those with my feet slightly forward to get some hamstring action--it worked). And 40 reps on calves were maybe close to the pain of child birth. My lower body is aching as I write this, so it's definite good change to gain.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, JAN. 29, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + 4X 2.0)
Great workout! Even with a few extra bodies roaming around, and all deciding that today was chest day, I still managed to get through it all uninterrupted. Feels great to be back to 100%...
Chest: Hammer bench presses (3x30,20,15 + X Reps); Hammer decline presses (3x20,15,12 + X Reps); Machine flyes (4x10 + X Reps); Cable crossovers (4x30,20,15 + X Reps)
Triceps: Lying DB extensions (4x30,20,15,12 + X Reps); One-arm overhead extensions (4x10 + X Reps); Rope pushdowns (4x30,20,15,12 + X Reps)
Abs: Leg raises (4x15 + X Reps); Full-range crunches (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout 2.0.
Summary: Injuries and layoffs certainly help you to appreciate when it's all good. Today was great! Aside from needing to skip dips just because a few guys were already training together there, everything went as planned and without a hitch. Pump was once again off the charts and hopefully the last couple of weeks will just serve as a primer for more growth now that everything's back in motion again.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, JAN. 28, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
And now for something completely different--well, it's still high reps, but more like Super TORQ. I took a page from Mr. America Doug Brignole's training and went for 50 reps on the first set, coming down from there as I added weight. I also supersetted with the opposing muscle group--same rep count. Brutal; however, I only did one exercise for each muscle. Still brutal with mucho pain and pump...
Chest ss Back: Decline DB presses (4x50,40,25,15(9)--last set drop) ss Chest-supported DB rows (4x50,35,20,15(8)--last set drop); DB pullovers (2x15,12) ss Flat flyes (2x15,12)
Traps ss Abs: DB shrugs (4x50,40,30,15) ss Crunches (4x50,35,25,15)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: It doesn't look like much on paper, but it took a lot of concentration to get through those high-rep sets on any one exercise. I added weight on some exercises each set, but others, like Chest-supported DB rows, I only made one weight jump, then I had to stick--too much fatigue. I don't think I'd want to train like this at every workout, but it was an excellent choice today. My left shoulder was a bit tweaked from something I did on Friday--perhaps one of the pure-negative sets of machine bench presses. This blood-flow-to-grow action should facilitate repair and also stimulate some new fibers to grow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, JAN. 28, '13: LEGS (SIZE SURGE 2.0 + 4X)
Sciatica is mostly cleared up, or at least enough to not scream in pain. This was the first leg day in a solid 2 weeks, and I'm not a fan of taking off that much time from leg work, but it was a necessary evil in order to be able to continue walking. It was a suprisingly good workout for that much time off, though...
Quads: Leg press (4x30,20,15,12 + X Reps); Sissy squats (3x12 + X Reps); Leg extensions (4x20,15,12,10 + X Reps)
Hamstrings: Leg curls (4x30,20,15,12 + X Reps); Hyperextensions (4x20,15,12,10); Alternate standing leg curls (4x20,15,12,10 + X Reps)
Calves: Standing calf raises (4x30,20,15,12); Leg press calf raises (4x30,20,15,12 + X Reps); Seated calf raises (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I obviously started off pretty cautiously with the Leg presses, but pain was at a minimum and the range of motion and increased blood flow seemed to help quite a bit. I managed to use the same weights as last time without any real problem, which surprised me a bit. I felt it on the Sissies, though, and only managed 3 sets instead of 4, as my reps fell off pretty quickly. Extensions were also tough, but it felt fantastic to be able to actually straighten my legs for the first time in weeks, so I didn't hold back. I played a bit cautious on hamstring work, though, and decided to start with Leg curls to get some blood flow back there. Made the Hypers a bit tougher, but that was good, as I was slightly less likely to reinstate my injury. I actually prefer this sequence, as it allowed much more hamstring feel, so I'll probably stick with it. Ended hams with Alternate leg curls, which were tough only because I hadn't done them in a couple of months. I'll keep them on for the time being. Calves were still a bit sore from Friday, but it felt great to get some lower leg blood flow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 25, '13: CHEST, BACK, CALVES, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I mentioned trying some heavy sets at some of my workouts--and today was the day. Well, not exactly. Remember, I'm 53, so loading up a 5RM is not in the cards for me. Instead, I did pure negatives for each target muscle. I started each bodypart routine with pure negs. To do that, I used machines that would allow me to lift with both arms and then lower slowly with one. I continued with that same arm until I couldn't lower in six seconds, rested for a few seconds, then did pure negatives for the other arm (or in the case of calves, leg). Sore tomorrow? Oh yeah...
Chest: Machine bench presses (2x8 pure negs, 1x9 X-cen + X-Reps); Flat-bench flyes (3x10 + StatX); Pec deck flyes (3x25,18,14); Wide reverse-grip machine dips (1x9 X-cen, 8 X-cel + X Reps)
Back: Machine rows (2x8 pure negs, 1x9 X-cen + X Repst); Bent-arm bent-over rows (3x15 + X Reps); Hammer machine undergrip rows (3x25,18,14 + X Reps); DB pullovers (3x15 + X Reps); Smith machine upright rows (2x9,8 pure negs); DB upright rows (1x8 X-cen, 9 X-cel)
Calves: Leg p calf raises (4x15,12,10,8 + X Reps); Leg press calf raises (4x20,17,14,12--added weight each set)
Abs: Nautilus crunches (3x15,12,10 + X Reps)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: The pure negatives were brutal but safe. Lowering a heavy weight in six seconds and then lifting with both arms or legs is the way to go if you're older. That provides heavy overload without any danger of jolting your joints. Machines, like the Smith and Universal-style bench press are perfect for this. You can lift with both arms, then lower slowly with your right; lift with both arms, lower with your right again--and so on until you can no longer lower slowly. Rest for about 10 seconds, then do your left side. Same with leg press calf raises. I really felt those like no other calf move. Pure negs once a week or once every two weeks might be about right.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, JAN. 25, '13: DELTS, FOREARMS, CALVES (SIZE SURGE 2.0 + 4X)
Now THAT was good! Rear delts were actually a bit sore from yesterday's back work, but it actually helped me focus on the medial heads, which is where I'm looking to get some more development. Great workout. Great Friday...
Delts: Hammer presses (4x30,20,15,12 + X Reps); Leaning cable laterals (4x15 + X Reps); Lateral raises (4x30,20,15,12 + X Reps)
Forearms: DB wrist curls (3x15 + X Reps); DB reverse wrist curls (3x15 + X Reps); Alternate hammer curls (3x20,15,12)
Calves: Leg press calf raises (4x30,20,15,12 + X Reps); Standing calf raises (4x20,15,12,10)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Having missed last week's delt workout, this one felt particularly good. The whole shoulder girdle pumped up well and had me feeling like a new man. Just what I needed. I decided to up the weight a bit on forearm work, so I did mostly 3x15 work as a nice compromise. Still got a ridiculous burn. I went back to TORQ for the Alternate hammer curls, but with a bit of extra weight, so reps started at 20 instead of 30. I missed legs earlier this week because of my sciatica, and still can't quite get in a good position for any leg exercise. Calves, however, were open game. They got blasted much more easily than I expected, but likely because I started with the Leg press calf raises, which have me positioned in a way that they work more like donkey calf raises, with a really good stretch. Looking forward to a good leg workout on Monday, though I won't lie about being a big frightened, too. Ha!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--THURSDAY, JAN. 24, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X)
With missing most of last week due to intense pain from sciatica, I was ecstatic to train back for the first time in two weeks. That's way too long! Of course, this means I'll also be dealing with a lot of soreness tomorrow, but at least it'll be proper lifting-induced muscle soreness and not injury induced pain...
Back: Hammer high rows (4x30,20,15,12 + X Reps); Hammer low rows (3x20,15,12 + X Reps); Bent-over lateral rows (4x30,20,15,12 + X Reps); Parallel-grip pulldowns (4x20,20,15,12 +X Reps); DB pullovers (3x20,15,10 +X Reps); Forward-lean shrugs (3x20,15,12 + X Reps)
Biceps: Barbell curls (4x30,20,15,12 + X Reps); Incline curls (4x20,15,12,10 + X Reps); Concentration curls (4x30,20,15,10)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I decided to go back to doing midback work up front. Feels great and seems to be good therapy for some old back issues I'm working through. Back pumped up really well and felt fantastic, but the only drawback is that my grip suffered and the lat work was pretty tough. You can see in my breakdown for Parallel-grip pulldowns what appears to be a typo, but it's not. I couldn't get the 30 with my usual weight, so I managed 20 and stuck with the weight for second set of 20 and then increased a bit for the last two sets. Felt great, though, and I'm sure my grip will adapt. A full week away from the gym could be to blame, too. Biceps work felt great, too. One thing I learned on this frigid morning was that walking from your car to the gym at -8° doesn't feel good at all. Walking out of the gym when it's that cold, however, feels great. Instant cool down.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 23, '13: DELTS, ARMS, SOLEUS (PRE-EX 3X + 4X + X-CENTRIC)
At the commercial gym and empty again. Where are all the resolution revelers? Oh well, helps me have a better workout--less people hogging equipment. I stuck to pre-ex supersets today, since no one was in my way....
Delts: Seated laterals (3x10) ss DB upright rows (3x10); DB front raises (3x10) ss DB presses (3x12); Incline one-arm laterals (3x25,18,14 + X Reps); Machine laterals (3x9 X-cen, 7 X-cel); Bent-over laterals (4x12 + StatX)
Triceps: Pushdowns (3x12) ss Elbows-flared pushdowns (3x15); Incline DB extensions (4x20,16,12,9 + StatX); Close-grip DB bench presses (1x8 + X Reps); DB pullovers (1x9l)
Biceps: DB spider curls (3x12) ss DB curls (3x12); Incline curls (4x25,18,15,12); Machine preacher curls (1x8 X-cen, 5 X-cel)
Forearms: Reverse curls (3x12); Wrist curls (3x25,18,15); Alternate hammer curls (2x12,10)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: At my last delt workout I did a tri-set--Seated laterals, DB upright rows, DB presses. Today I divided it up and added an exercise: Seated laterals supersetted with DB upright rows; DB front raises supersettedwith Seated DB presses. Great to give my delts a new angle with DB front raises (I did them seated, facing backward on a bench with a back support). If you look at a defined shoulder, you see fibers wrapping around from multiple points. That says you need multiple angles to effectively develop all of those fibers. Ending with machine laterals added to the angle barrage. Great shoulder workout. Oh, and arms pumped up big with the supersets upfront--but I did pretty much the same routine last arm day. Love the motivation--damn, but nobody is around to admire my pump. Lol
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 22, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I was going to follow yesterday's protocol--pre-ex supersets followed by high-rep TORQ on the last stretch exercise--but the plan got derailed. My pre-ex quad supersets, which are actually tri-sets--leg extensions to front squats to back squats--blasted my quads so much, when I got to sissy squats I could only do 15 reps. I decided to keep it at 15-20 for hams and calves too....
Quads: Leg extensions (3x10 + X Reps) ss Front squats (3x5) ss Squats (3x7); Sissy squats (3x15,12,10 + StatX)
Hamstrings: One-leg standing leg curls (3x10 + StatX); Semi-stiff-legged deadlfts (3x15,10,8)
Calves: One-leg calf raises (4x10); One-leg-back Smith-machine calf raises (2x10,8); Smith-machine standing calf raises (1x20 + X Reps); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I put a lot of effort into today's session; I can tell because my lower body is throbbing--roasted and toasted. I can't get comfortable in my chair. Gotta love it! One weird exercise I did today comes from Nick Nilsson's new book, The Best Exercises You've Never Heard Of--the One-leg-back calf raise, which I did on the Smith machine. Because I no longer have a leg press or donkey calf machine here at the IM gym, I have to improvise--and this is a great close-to-stretch exercise. You just shoulder the bar like you're going to squat, step back with one leg so the gastroc is stretched, then do calf raises with that leg that's angled back. Pretty ingenious (thanks, Nick!).
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, JAN. 22, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + 4X 2.0)
Well, that was a horrible and unplanned week away from training. Looking back to last Tuesday's blog entry, I apparently did have a light twinge in my lower back, but it didn't seem all that serious at the time, and didn't come from anything specific. Just a very light pain, so I avoided leg raises for abs. It turned out to be not so insignificant. I had a bout of piriformis syndrome resulting in horrible sciatica pain. It was even tough getting out of bed, let alone around the house for the past week. Still hurting today, but enough is enough...
Chest: Hammer incline presses (3x30,20,15 + X Reps); Machine flyes (4x10 + X Reps); Cable crossovers (4x30,20,15,12 + X Reps)
Triceps: Lying DB extensions (3x30,20,15 + X Reps); Dips (2x10); One-arm overhead extensions (4x10 + X Reps); Rope pushdowns (4x30,20,15,12 + X Reps)
Abs: Full-range crunches (1x30)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout 2.0.
Summary: Not the greatest workout of my life, but still much better than sitting at my desk and wishing I could've made it into the gym. Chest work was fine, as was triceps work. I tried to mix things up and add in a round of dips, which I haven't done in about 3 years. It showed! How could such a simple movement have become so hard. ha! I only managed a couple of sets, but they felt shockingly good, so I'm bringing them back. As you can see on my ab "sets," I only managed one set. All was fine until I tried to start a second set. My piriformis, however, started to spasm again, so I cut my losses and decided to listen to my body, if for no other reason than not wanting to miss any more workouts. Feeling motivated yet physically unable to train is beyond aggravating.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, JAN. 21, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I've discovered a problem with high-rep TORQ sets. It pushes the target muscle into the upper hypertrophic tension time--60 to 90 seconds--but if you get an itch on your nose during the set, you may start speeding up the reps. Same thing can happen on pre-ex supersets, which I did today since I was training at the IM gym. Great workout, despite the nasal annoyance...
Chest: Low cable flyes (3x10 + StatX) ss DB bench presses (3x10); Incline DB presses (3x12 + StatX); Flat flyes (1x25)
Back: Machine pullovers (3x10) ss Undergrip horizontal body rows on Smith machine (3x8); Wide-grip bent-over rows (4x12); DB pullovers (1x25); Cable upright rows (3x12); DB shrugs (1x25)
Abs: Crunches (3x12) ss Flat-bench leg lifts (3x10); Ab Bench crunches (1x20)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Instead of a TORQ sequence, I decided to end with one TORQ set of 20 to 25 reps. That worked well; really got the target muscle to swell. And I felt it working. That was my goal today--to feel the target muscle on EVERY REP. That goal had me slowing down the negative to a solid three to four seconds. Brutal burn, but I got a lot of work done in minimal time, especially with the pre-ex supersets to kick off each bodypart.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 18, '13: CHEST, BACK, CALVES (PRE-EX 3X + 4X + X-CENTRIC)
The gym was pretty empty--but it was one of those days where every time I'd go to a machine or bench I wanted to use, someone was on it. Lots of improvisation, but that made it a fun challenge. My daughter was there with me, and had to leave before I could do abs. Oh well. Still a great workout...
Chest: Reverse-grip machine bench presses (4x30,20,15 + X-Reps--add weight each set); Flat-bench flyes (3x12 + X Reps); Wide reverse-grip machine dips (3x30,20,15 + X Reps--add weight each set); Pec deck flyes (3x10 + X Reps)
Back: Machine rows (3x30,20,15 + X Reps--add weight each set); Bent-arm bent-over rows (3x15); Hammer machine undergrip pulldowns (1x25,18,14 + X Reps); DB pullovers (3x15 + X Reps); DB upright rows (3x30,20,15 + X Reps--add weight each set)
Calves: Seated calf raises (4x15,12,10,8 + X Reps); Leg press calf raises (4x20,17,14,12--added weight each set)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Decided to do TORQ on most of the midrange moves and add weight on each set--when possible. Very painful but excellent new growth stimulation. Feeling very solid using higher reps--and I seem to be staying lean--not summer-time lean, but abs are still visible (okay, in the right light). Kicking the idea around of going heavy on the midrange exercises once every three weeks--but keeping reps very strict so there is no major joint jolts. We'll see.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 16, '13: DELTS, ARMS, SOLEUS (PRE-EX 3X + 4X + X-CENTRIC)
I've been on a Pre-Ex 3X kick this week, and the pumps have been off the charts. I continued it today, starting each bodypart with an iso-compound superset, then following with a stretch move using TORQ (high-rep 3X sequence). I ended with a one-exercise finisher, X-centric + X-celeration, which fluctuated in reps as you'll see....
Delts: Seated laterals (3x10) ss DB presses (3x10) ss DB upright rows (3x12); Incline one-arm laterals (3x20,15,10 + X Reps); Machine laterals (3x9 X-cen, 7 X-cel); Bent-over laterals (3x15 + StatX); Palms-back bent-over laterals (1x9 X-cen, 9 X-cel)
Triceps: Pushdowns (3x10) ss Elbows-flared pushdowns (3x15); Incline DB extensions (3x18,14,10); DB pullovers (1x9 X-cen, 7 X-cel)
Biceps: DB spider curls (3x10) ss DB curls (3x12); Incline curls (3x20,15,10); Machine preacher curls (1x8 X-cen, 5 X-cel)
Forearms: Reverse curls (3x12) ss Wrist curls (3x30,20,15); Incline hammer curls (1x8 X-cen, 3 X-cel)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: The tri-set to kick off delts was killer--laterals to DB preses to DB upright rows; rest 45 seconds, repeat for 3 rounds. I highly recommend it--use the same DBs for each exercise and adjust the reps accordingly. I went 10, 10, 12--I was stronger on uprights for some reason. Also note that on my finishers my reps were all over the place. On some exercises the X-centric reps (1 second to lift and 6 to lower) were even with the X-celeration reps (1.5 seconds per rep), which followed immediately. On other exercises, like Machine preacher curls, I was only able to do a few X-cel reps. Still hurt like a mother though. Great workout, and starting with a big pump from the Pre-Ex 3X was a big motivator to finish with a bang!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 8, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
My lower back felt a little tweaked and weak, so the front-to-back squat attack was out today. I needed something that wouldn't put my lower back at risk, so Idid Smith-machine squats instead with my feet a bit forward so I'd hit quads and hams. Worked great, especially since I did Pre-Ex 3X today for quads. I had planned on doing the Sissy squats last with high-rep TORQ, but 15 was all she wrote....
Quads: Leg extensions (3x12 + X Reps); Smith-machine squats (3x10); Sissy squats (3x15,12,10 + StatX)
Hamstrings: One-leg standing leg curls (3x10 + StatX); DB semi-stiff-legged deadlfts (3x20,15,12)
Calves: Standing calf raises (5x30,20,15,12,10); Freehand standing calf raises (1x40 X-cel); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in the UPDATED The 4X Mass Workout 2.0, which now includes TORQ (tension overload repetition quantity method). Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: My calves are still sore from Friday--I really hammered them with progressive weights and multiple exercises at my commercial gym. I opted for TORQ on one exercise today, and topped it off with a speed, or X-celeration, set for extra fiber activation. My calves may never be un-sore again.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, JAN. 15, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + 4X 2.0)
Great pump and an unexpected strength increase, although I also reduced some volume here and there, which may have helped with that...
Chest: Hammer bench presses (3x30,20,15 + X Reps); Hammer decline presses (3x20,15,12 + X Reps); Machine flyes (4x10 + X Reps); Cable crossovers (4x30,20,15,12 + X Reps)
Triceps: Lying DB extensions (4x30,20,15,12 + X Reps); One-arm overhead extensions (4x10 + X Reps); Rope pushdowns (4x30,20,15,12 + X Reps)
Abs: Full-range crunches (5x30,20,15,12,10+ X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout 2.0.
Summary: I had an unexpected bump in strength on the Decline presses for chest and also switched to 4X on the Flyes, which meant a bit more weight and a bit less rest. I like that combo on the stretch exercises so far. I didn't expect to be stronger on Crossovers, though, yet the weight seemed easier than usual. Same with triceps. I'm keeping standard 4X on the stretch now, so the One-arm extensions meant more weight, but it made for great feel, too. Rope pushdowns were tough only because the were at the end, but they were still noticeably easier than last time. For abs I did Full-range crunches only, as my lower back developed a bit of a twinge from sleeping wrong last night, so leg raises weren't going to happen.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, JAN. 14, '13: LEGS (SIZE SURGE 2.0 + 4X)
Well, I'm definitely in for a world of hurt tomorrow. In a good way, of course. Legs got utterly destroyed, but it felt so good. I haven't felt deep searing like that in my quads for a long time...
Quads: Leg press (4x30,20,15,12 + X Reps); Sissy squats (4x12 + X Reps); Leg extensions (4x20,15,12,10 + X Reps)
Hamstrings: Hyperextensions (4x20,15,12,10); Leg curls (4x30,20,15,12 + X Reps)
Calves: Standing calf raises (4x30,20,15,12); Leg press calf raises (4x30,20,15,12 + X Reps); Seated calf raises (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: No major change today, so the incredible burn I felt was a bit shocking. I simply changed from Hack squats to Leg press, but the constant tension and angle of attack on the quads was fierce. Becuase of my position, my hamstrings got a rather hard hit as well, so I might stick with these for a bit, or more likely I'll do 3 sets of both exercises rather than 4 sets of one. Otherwise, I also went to standard 4X for Sissies, but with 12 reps instead of 10, and I increased weight slightly on extenstions in order to start reps out at 20 rather than 30. I did the same with the weight on Hypers, but tried to keep with the 30,20,15,12 split on Leg curls for more time under tension. Guaranteed soreness from the hips down tomorrow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 11, '13: CHEST, BACK, CALVES, ABS (PRE-EX 3X + 4X + X-CENTRIC)
To get more myofibrillar size (the power-generating strands in muscle fibers), I may make the end of the week "negative Friday." No, I'm not going to criticize everyone around me; I'm going to do one or more pure negative sets at the end of each bodypart workout. I did that today, and it felt great--but I'll be sore tomorrow...
Chest: Hammer decline presses (4x30,22,17,12 + X-Reps on almost every set); Pec Deck flyes (3x20,15,12 + X Reps); Hammer machine incline presses (3x10 + X Reps); Low-incline flyes (3x12); Machine bench presses (2x10,8--pure negatives)
Back: Parallel-grip cable rows (3x25,17,12); Bent-arm bent-over rows (3x15); Machine rows (1x9--X-cen); Pulldowns (3x25,17,12 + X Reps); DB pullovers (3x20,15,12 + X Reps); Seated DB shrugs (3x25,17,12 + StatX); Lateral/shrugs (3x12); Chins (1x7--pure negatives)
Calves: Leg press calf raises (5x25,18,14,10,8--added weight each set); Standing calf raises (2x7,7--X-cen); Bodymaster leg-press calf raises (2x15,10--X-cel);
Abs: Incline kneeups (3x10); Nautilus crunches (3x20,15,12--add weight each set)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I'm liking varying the rep count on TORQ sequences--20 or higher on the first set--and switching it to different exercises, with standard 4X on others. Today I used it on almost all moves, but ending with pure negatives put some heavy stress on the target muscle as well. Many people have been asking about TORQ and workouts using it, so we updated our 4X e-book with 3 new chapters that all focus on TORQ (2 complete workouts also included). It's now The 4X Mass Workout 2.0 with Tension Overload. Get it at a discount price HERE <==

Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, JAN. 10, '13: BACK, BICEPS (SIZE SURGE 2.0 + 4X)
While I'm trying to get rid of the midweek rest day, it is sort of nice having it built in for now. Yesterday was a prime example, as I was forced to miss last-minute, but able to get right back into the groove this morning without having missed a training day. I'm still planning to go to 5 training days per week, so I might slip into the gym on Saturday morning, but not if it will interfere with family time. Luckily, I tend to wake up ridiculously early...
Back: Parallel-grip pulldowns (4x30,20,15,12 +X Reps); DB pullovers (3x20,15,10 +X Reps); Under-grip pulldowns (3x30,20,15); Seated cable rows (4x30,20,15,12); Bent-over lateral rows (4x30,20,15,12 + X Reps); Forward-lean shrugs (3x20,15,12,10 + X Reps)
Biceps: Barbell curls (4x30,20,15,12 + X Reps); Incline curls (4x20,15,12,10 + X Reps); Concentration curls (4x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I followed the new theme of using slightly heavier weights on stretch movements. The reps are still high starting at 20, but it's a bit less monotonous and seems to work quite well. I'm also considering standard 4X for contracted moves in the future, just to keep the rest periods down. We'll see.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 9, '13: DELTS, ARMS, SOLEUS (PRE-EX 3X + 4X + X-CENTRIC)
Sometimes being forced to switch things up is a good thing. I had planned to start with TORQ on stretch moves, but all the cable stations were taken, as were all the incline benches, so no Cable laterals or Incline one-arm laterals. Next best thing is Machine lateral raises, which at least provides resistance in the near-stretch position. I ended each set with X Reps down at the bottom just to overload the stretch even more....
Delts: Machine laterals (3x25,15,12 + X Reps); Seated DB presses (3x12) ss DB upright rows (3x12); Seated laterals (1x9 X-cen, 10 X-cel); Bent-over laterals (3x15)
Triceps: V-bar pushdowns (3x25,18,12 + X Reps); Close-grip DB bench presses (3x12); Incline DB extensions (3x15)
Biceps: Facedown incline DB curls (3x20,15,10 + X Reps); DB curls (3x10); Incline curls (3x10)
Forearms: Hammer curls (3x12) ss DB wrist curls (3x20,15,12)
Soleus: Seated calf raises (5x30,20,15,12,10)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: So instead of starting with the stretch move, I ended with it. I liked it. Beginning with an isolated contracted-position exercise, like Machine laterals for delts, Facedown incline DB curls for bicep and Pushdowns for triceps--all with high-rep TORQ--really got me in touch with the target muscle so I could feel it on the next midrange move. Then the stretch exercise at the end was wickedly painful--and productive. This is obviously modified pre-exhaust, but with high-rep TORQ on the first exercise. Excellent pump and a deep, deep ache after the stretch move last...
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 8, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I set the TORQ level to medium today, striving for 15-25 reps on the first set--getting pretty close to muscular exhaustion. I then rested for 40 seconds and hit another all-out set with the same weight. The reps would come down and the burn would go up--cumulative lactic acid escalation hurts! It's another good change (more on that in the Summary below) and proof that you don't have to go with ultra-high reps (30) all the time to kick off a TORQ sequence....
Quads: Sissy squats (4x20,15,12,10); Front squats (3x5) ss Squats (3x8); Leg extensions (drop--1x10(7); 1x9(6))
Hamstrings: Semi-stiff-legged deadlfts (3x15,10,8)
Calves: One-leg calf raises (4x15,12,10,8); Smith-machine standing calf raises (2x10 X-cen); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Somehow I skipped One-leg leg curls--probably because I was sucking so much air from Stiff-legged deadlifts--they were challenging, to say the least. Keeping the first TORQ set around 20 allows the use of a bit more weight so the stretch feels more prominent. I decided on 4 sets of Sissy squats in order to keep the rep total up. Didn't do that on Stiff-legged deadlifts because, as I mentioned, puke was yo-yo-ing in my esophagus.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).

Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, JAN. 8, '13: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + 4X)
As much as I love the holidays, it's great to be back to uninterrupted training. Plus, the New Year's Resolution group seems to have already vanished for the most part, so arriving to the gym at a respectable time in the morning equates to low traffic on the equipment I want to use. Yes, it's a selfish thought, but I'm okay with that...
Chest: Hammer bench presses (3x30,20,15 + X Reps);Hammer decline presses (3x20,15,12 + X Reps); Machine flyes (4x30,20,15,12 + X Reps); Cable crossovers (4x30,20,15,12 + X Reps)
Triceps: Lying DB extensions (4x30,20,15,12 + X Reps); One-arm overhead extensions (4x20,15,12,8 + X Reps); Rope pushdowns (4x30,20,15,12 + X Reps)
Abs: Leg raises (3x20,15,12 + X Reps); Full-range crunches (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I increased weight a bit on the decline presses since it was the second pressing movement in a row, but I also kept the rest period the same (40-seconds) between the exercises. Felt good and the 20,15,12 rep scheme on the declines felt great after the higher-rep standard presses. Also went to 4 sets on both flyes and crossovers. I went back to One-arm overhead extensions for the triceps move and opted to start at 20 reps with a bit more weight. I might test slightly heavier weights on the stretch movements for the next couple of weeks to see how that works overall, but I definitely liked the feel on tris.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, JAN. 7, '13: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
My plan today was no plan, especially when I walked into the gym and it was empty. Had my pick of equipment. Very nice. Got it all done in less than an hour and did medium-high reps on most exercises. Burn, baby, burn--Ouch!...
Chest: Machine flyes (3x25,15,12 + X-Reps); DB bench presses (3x12); Incline flyes (3x15,12,10 + X Reps)
Back: Chest-supported T-bar rows (3x10 + X Reps); Reverse machine flyes (3x15); Hammer undergrip pulldowns (3x15,12,10 + X Reps); DB pullovers (3x15 + X Reps); Lateral/shrugs (3x12) ss DB upright rows (3x10 + X Reps)
Abs: Nautilus crunches (3x25,15,12--added weight each set)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Don't you love it when you go to your favorite machine and the pin is missing? I like Pec deck flyes, with my arms bent at right angles. Pin was gone, so I had to do Machine flyes, with my arms out straight. Still got a killer burn with high reps. I didn't go to 30 on anything today, but I did go to failure on almost all sets.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, JAN. 7, '13: LEGS (SIZE SURGE 2.0 + 4X)
I almost always feel like I get a great leg workout on Mondays. I almost always have the entire leg area to myself and walking to the car is always a telling sign of how good it was. Today I was able to get even better feedback from my legs when I got home. An hour after training I had to carry my tired 35-pound son down two flights of stairs to put him in the car. That was a long two flights, let alone dangerous. Ha! I was glad he wasn't 40-pounds, as I don't know if we'd have made it all the way. LOL!...
Quads: Hack squats (4x30,20,15,12 + X Reps); Sissy squats (3x20,15,10); Leg extensions (4x30,20,15,12 + X Reps)
Hamstrings: Hyperextensions (4x30,20,15,12); Leg curls (4x30,20,15,12 + X Reps)
Calves: Standing calf raises (4x30,20,15,12); Leg press calf raises (4x30,20,15,12 + X Reps); Seated calf raises (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I moved the Sissy squats back to the second exercise as I used to do and added a set back in for Leg extensions. They were tough! I also got the full listed reps on those and the Hacks compared to falling a couple short last week. It made a huge and deeply burning difference. Same with the hamstring work, but they died off horribly at the end of Leg curls... Horribly good. Went back to full high reps on calf work and brought back the Leg press and Seated variety of calf raises. Tough and I'll be incredibly sore tomorrow, but it was SO worth it.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 4, '13: CHEST, BACK, CALVES, ABS (PRE-EX 3X + 4X + X-CENTRIC)
At the commercial gym today, and it was empty. Where's the resolution crowd? No complaints, as I did everything I wanted to do--pretty much. Because I haven't used TORQ this week, I decided to go overboard with it and do everything with high reps--sometimes not all the way up to 30, but high nevertheless. I think I actually had tears rolling down my face on a few exercises. Pain to gain!...
Chest: Hammer decline presses (3x30,22,17 + X-Reps); Flat flyes (3x25,18,14); Pec deck flyes (3x25,18,12 + X Reps); Undergrip machine bench presses (double drop--1x12(8)(5))
Back: Pulldowns (3x25,17,12 + X Reps); DB pullovers (3x20,15,12 + X Reps); Parallel-grip cable rows (3x25,17,12); Seated DB shrugs (3x25,17,12 + StatX); Machine rows (double drop--1x12(8)(5))
Calves: Leg press calf raises (5x18,15,12,10,8--added weight each set); Bodymaster leg-press calf raises (3x10,8,6 + X Reps); Standing calf raises (double drop--1x10(7)(5))
Abs: Incline kneeups (3x10); Nautilus crunches (2x15,12; drop--1x10(7))
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I ended with drop sets when possible--to get heavier sets, at least on the first one. Everything else was TORQ--tension overload repetition quantity. I felt this workout unbelievably well. The burn was intense and immense. I can almost feel the GH flowing from all the lactic acid pumping through my bloodstream.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, JAN. 4, '13: DELTS, BACK, BICEPS, ABS (SIZE SURGE 2.0 + 4X)
Today's workout was more than I bargained for, but no way I was going to miss any bodyparts this week. Yesterday ended up being an off day from the gym, but I'll spare you the details. That meant a combo-to-grow day, so it was a bit longer than usual, but not all that bad...
Delts: Machine presses (4x30,20,15,12 + X Reps); DB laterals (4x30,20,15,12 + X Reps); DB upright rows (4x30,20,15,12 + X Reps)
Back: Hammer high rows (4x30,20,15,12 + X Reps); Hammer low rows (3x30,20,15 + X Reps); Parallel-grip pulldowns (3x30,20,15 +X Reps); Stiff-arm pushdowns (3x30,20,15 +X Reps); Forward-lean shrugs (3x30,20,15 + X Reps)
Biceps: DB curls (4x30,20,15,12 + X Reps); Machine preacher curls (4x30,20,15,12 + X Reps)
Abs: Leg raises (3x20,15,12 + X Reps); Full-range crunches (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I trained delts first, as it's a region in which I'm trying to put extra effort, and also opted to start back work with midback and then move to lats for variety. That was tough, but it worked out great, though my strength was way down on the lat work. Biceps were toast after all that, too, so I ended with Machine preachers, since they seem to allow a decent amount of stretch due to the position, as well as a good contraction. I prefer to separate the moves, but wanted to work on efficiency of effort, while preserve some strength to put in 100% effort. Great workout all things considered, and will likely move to 5 days of training next week rather than 4.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--THURSDAY, JAN. 3, '12: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
Still starting each bodypart with a stretch-position exercise, but NOT using a TORQ sequence. I've gone back to 10 reps this week using a 3X sequence--35 seconds of rest between sets. I haven't been using any high-rep sets, but I am finishing each muscle with drop sets--two sets back to back, which makes for a big pump and about 18 reps in a row with a brief rest to grab a reduced poundage. I am missing the pain of TORQ, however, so I may go back to the 30-20-15 sequence next week (or maybe even tomorrow). Just not sure on which move....
Delts: One-arm cable laterals (3x10 + Stat X + X Reps); Wide-grip upright rows (3x10) ss DB presses (3x10); Seated laterals (drop--2x10(7)); Bent-over laterals (drop--1x15(9) + StatX)
Triceps: Incline DB extensions (3x12); Lying DB extensions (3x10); Rope pushdowns (drop--2x10(7)); DB pullovers (1x12)
Biceps: Incline curls (3x12); Preacher curls (3x10); Concentration curls (drop--2x10(7))
Forearms: Reverse curls (3x12) ss Wrist curls (3x15)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Drop sets are a great density tactic, but it's not quite the same feel--as in excruciation--as high-rep TORQ. Also interesting that I get more sore from high-rep TORQ than going heavier for a standard 3X sequence of 10 reps per set. So far I think I like TORQ best on the stretch move up front. I may go back to that tomorrow for chest and back.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 2, '13: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
My first workout of 2013--and it's legs. It was painful but quick--and I realized just how bad sugar is for you. I could certainly tell I had a few pieces of candy last night, as sluggishness was upon me throughout. It's out of my system now, so onward. This is going to be a great year!....
Quads: Sissy squats (3x10); Front squats (3x5) ss Squats (3x8); Leg extensions (3x15,12,10 + StatX--same weight)
Hamstrings: Semi-stiff-legged deadlfts (3x8); One-leg standing leg curls (3x12,10,8 + StatX--same weight)
Calves: Standing calf raises (4x30,20,15,12); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: My calf routine was short because I worked calves on Monday at the commercial gym. I did some pyramid work Monday, so today I attacked gastrocs with TORQ. The higher reps burned like crazy. Also note that I continued training the stretch-position exercise first on quads and hams, but I did NOT use TORQ. I thought I would blast those exercises with some heavier poundages and go back to higher reps next week--and/or shuffle the positions again. Back to midrange first? Hmm.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, JAN. 2, '13: CHEST, TRICEPS (SIZE SURGE 2.0 + 4X)
First training day of the year and all was great! Well, it could've been better only if I had realized the gym was open yesterday. I assumed it wasn't, but never actually checked the schedule. No loss, though, as it was nice to just relax with the family all day and celebrate the beginning of 2013...
Chest: Hammer bench presses (3x30,20,15 + X Reps);Hammer decline presses (3x30,20,15 + X Reps); Machine flyes (3x30,20,15 + X Reps); Cable crossovers (4x30,20,15,12 + X Reps)
Triceps: Lying DB extensions (4x30,20,15,12 + X Reps); DB overhead extensions (4x30,20,15,12 + X Reps); Rope pushdowns (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Got to the gym late due to some early-morning work and had to get home in a hurry, too, so I decided to move the ab work to later in the week rather than cutting back on anything else. Yesterday being an off day was probably a good thing. I had a minor car repair to do on Monday afternoon and slightly injured my shoulder and elbow. The holiday seemed to allow that to heal up completely, so there wasn't even a hing ot discomfort on chest or tris today, and the pump was outstanding. Of course, there may have been some bonus carbs in my system from the off day, too, but who's complaining?
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, DEC. 31, '12: CHEST, BACK, CALVES, ABS (PRE-EX 3X + 4X + X-CENTRIC)
New Year's Eve day, and the gym was crowded. My wife, daughter and I added to the mob, however, and even with the improvisation I had to come up with--how about DB pullovers on a low-incline bench--my workout was great. I decided to stick with the stretch-position exercise first, but with normal 10-rep sets in the sequence instead of high-rep TORQ...
Chest: Incline flyes (3x15); Hammer bench presses (3x12,10,8 + X-Reps--added weight each set); Pec deck flyes (3x25,18,12 + X Reps); Flat flyes (2x15--X-cel)
Back: Parallel-grip machine rows (3x15,10,8 + Stat-X--added weight each set); Reverse machine flyes (3x12 + StatX); Low-incline DB pullovers (3x12); Lateral/shrugs (3x15) ss DB upright rows (3x10)
Calves: Bodymaster leg-press calf raises (4x20,15,10,8 + X Reps--added weight each set); Seated calf raises (3x15 + X Reps); Standing calf raises (2x15--X-cel)
Abs: Incline kneeups (3x12)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I started with Incline flyes for upper-pec stretch. Because it's an isolation exercise, I decided not to add weight on each set, as I did for Parallel-grip machine rows for back. Then when I got to calves and Leg press calf raises, I decided to go ahead and add weight each set. Also note that on most muscle groups, I ended with two X-celeration sets--that's speed reps of about 1.5 seconds each. So 15 reps takes around 20 seconds. I've been reading Charles Poliquin's soon-to-be released book Poliquin Principles, and he mentions how faster rep speeds are good for variation and mass creation via type 2B fiber activation. That reminded me that I haven't been taking advantage of the X-cel method lately. Always good to review, rekindle and renew gains.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, DEC. 31, '12: LEGS (SIZE SURGE 2.0 + 4X)
Happy New Year! The last workout of 2012, leg day and it's snowing out. Perfect way to end the year in my book...
Quads: Hack squats (4x30,20,15,12 + X Reps); Leg extensions (3x30,20,15 + X Reps); Sissy squats (3x20,12,8)
Hamstrings: Hyperextensions (4x20,15,12,10); Leg curls (4x30,20,15,12 + X Reps)
Calves: Standing calf raises (4x30,20,15,12); Donkey calf raises (4x30,20,15,12)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Brought Sissy squats back today and the name couldn't be more appropriate. They were tough and the reps fell dramatically. Luckily I was expecting that, however. A great workout and a fairly busy gym for early on a Monday/holiday morning with snow on the ground. Luckily the ground temp was just above freezing, or walking out on ice would've been interesting after a thorough leg bashing. Happy New Year to all!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, DEC. 28, '12: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
Starting each bodypart with a stretch-position exercise using a TORQ sequence is the theme this week, and I was looking forward to attacking that on delts and arms. The burn was killer and the pump was off the charts. My only complaint is that it's hard to type because I'm aching from shoulder to wrist right now. But it's a good ache....
Delts: One-arm cable laterals (3x30,20,15); Incline one-arm laterals (1x10); Wide-grip upright rows (3x10) ss DB presses (3x10); Seated laterals (3x12); Bent-over laterals (3x12 + StatX)
Triceps: Incline DB extensions (3x30,20,15); DB pullovers (1x12 + X Reps); DB close-grip bench presses (3x10); Kickbacks (3x12)
Biceps: Incline curls (3x30,20,15); DB curls (3x10); Concentration curls (3x12)
Forearms: Reverse curls (3x12); Wrist curls (3x20,15,12)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I am liking the stretch move up front with TORQ, so I may continue that next week. My legs are very sore due to yesterday's workout; they didn't get very sore using TORQ on the big midrange move first. The stretch-position exercises do have special powers--at least when it comes to microtears in the myofibrils. But as they say, repairing that damage remodels the tissue and produces growth--or so the theory goes. If that's the case, my thighs should increase by a few inches considering this soreness.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, DEC. 28, '12: DELTS, FOREARMS (SIZE SURGE 2.0 + 4X)
It feels like it's been ages since I managed to get 3 training days in a row without a rest day, but it's really only been a couple of weeks. That said, I like it! While I believe forced rest is important for recovery, I'm getting very tempted to remove the mid-week rest day for a few weeks to see how that works out. Will have to keep a close eye on gains, or lack therof, as I'm not getting any younger...
Delts: Machine presses (4x30,20,15,12 + X Reps); Incline laterals (4x30,20,15,12 + X Reps); Machine laterals (4x30,20,15,12 + X Reps); Cable upright rows (3x30,20,15 + X Reps)
Forearms: DB wrist curls (3x30,20,15 + X Reps); DB reverse wrist curls (3x30,20,15 + X Reps); Alternate hammer curls (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: The last delt day of 2012 was painfully good. If it had been any colder out, I'm fairly certain there'd have been steam coming off of my delts. The presses were slow and I was able to focus on the negative, which is important on machines, but it was the Incline laterals which really lit things on fire. I hadn't done those in a while, so high-rep 4X acted like a blow torch... Right where I need it most! Everything after that was just icing on the New Year's weekend cake.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--THURSDAY, DEC. 27, '12: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
I'm back to blasting the stretch-position exercise first with TORQ (tension overload rep quantity)--a 30-20-15 sequence with 45 seconds between sets. Today was tough--too much sugar over the holidays--and to be honest, I didn't get 30 on many of the first sets. Even using no weight on Sissy squats for quad stretch had me failing at 28--the burn was fierce! Also, I had no way to do Donkey calf raises or Leg press calf raises for lower-leg stretch, so I had to opt for One-legs. Still damn good and damn painful....
Quads: Sissy squats (3x28,18,14); Front squats (3x5) ss Squats (3x8); Leg extensions (drop--1x10(6), 1x8(5) + StatX)
Hamstrings: Semi-stiff-legged deadlfts (3x24,16,12); One-leg standing leg curls (3x12,10,8 + StatX)
Calves: One-leg calf raises (3x24,17,14); Calf raises (1x12 X-cen); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Hard to believe that three high-rep sets could cause so much burn and fatigue in my quads. I remember the last time I did this my quads were sore for days. Hams to thanks to high-rep Stiff-legged deadlifts. I could really feel these toward the end of each set--and like I said, I was forced to terminate most early. Great workout!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, DEC. 27, '12: BACK, BICEPS (SIZE SURGE 2.0 + 4X)
The gym is starting to get a bit more packed as this week goes on. Not just the post holiday vacation regulars coming back, but a few new faces each day. That seemed peculiar until I remembered that the New Year's celebrations are just around the corner. Seems people are getting an early start on the 2013 resolutions. As usual,however, they'll probably be gone by mid-January. That's too bad...
Back: Parallel-grip pulldowns (4x30,20,15,12 +X Reps); Stiff-arm pushdowns (3x30,20,15 +X Reps); Seated cable rows (3x30,20,15); Rear delt machine w/midback emphasis (4x30,20,15,12 + X Reps); Hammer low rows (3x30,20,15 + X Reps); Forward-lean shrugs (3x30,20,15 + X Reps)
Biceps: Barbell curls (4x30,20,15,12 + X Reps); Incline curls (3x20,15,12 + X Reps); Concentration curls (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Great workout and a fantastic pump. Had trouble with biceps, though. The feel was great, but strength took a real nose-dive after the barbell curls. I'm likely just overshooting my weight estimates, but it was odd that my left arm was considerably weaker on the concentration curls, which has never been the case before. I'll have to watch for any neck or back pain over the next day or two, as that could be a sign of a pinched nerve, though there's no pain at this point.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, DEC. 26, '12: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + 4X)
Had a fantastic family Christmas yesterday and now very happy to be back in the gym. I've mentioned before that the cold weather seems to help keep my motivation high. That was true today, but mostly because it was the only way to to keep warm. A fridgid 10° outside, so I not only wore a full winter jacket to the gym, but I never even took off the sweatshirt underneath...
Chest: Hammer bench presses (3x30,20,15 + X Reps);Hammer decline presses (3x30,20,15 + X Reps); DB flyes (3x20,15,12 + X Reps); Cable crossovers (4x30,20,15,12 + X Reps)
Triceps: Pushdowns (4x30,20,15,12 + X Reps); One-arm DB overhead extensions (4x30,20,15,12 + X Reps); Rope pushdowns (4x30,20,15,12 + X Reps)
Abs: Leg raises (3x20,15,12 + X Reps); Machine crunches (3x20,15,15); Full-range crunches (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Training with three layers on seemed to keep the joints nice and warm and helped to promote good blood flow for a fantastic pump. It's actually hard not to get a pump with the 4X High-Rep approach, but today the heat was needed. I added in a second pressing movement for chest, which I haven't done in months, but I went down to 3X on those as well as the DB flyes. Not so much worried about overtraining, as that's never been a problem before, but moreso wanting to avoid the midback problems I've been plagued with due to a strength imbalance, I believe. Chest and tris felt obliterated, and that was a very welcome feeling. Even abs got a very deep burn I haven't felt in a while. Great Boxing Day workout!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, DEC. 24, '12: CHEST, BACK, ABS, SOLEUS (PRE-EX 3X + 4X + X-CENTRIC)
At home on Christmas Eve day, so the family decided to head to the gym with me again (same as Friday). Today, though, the gym was closing early, so it was very crowded. I had to improvise a lot--but that made it interesting, not to mention painful...
Chest: Incline flyes (3x30,20,15--added weight on each set); Hammer incline presses (3x12 + X-Reps); Machine flyes (3x12 + X Reps); Hammer bench press (3x12)
Back: Undergrip pulldowns (3x30,20,15 + Stat-X); Chest-supported T-bar rows (3x10 + StatX); Hammer rows (3x12); Machine shrugs (3x12)
Abs: Incline kneeups (3x12); Machine crunches (3x12)
Soleus: Seated calf raises (5x30,25,20,15,12 + X Reps)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: It was all compound moves for back. I was trying to start each bodypart with high reps on a stretch move. For example, I began chest with Incline flyes, 30-20-15. I was planning on DB pullovers for lats, but there were no benches available. Hard to believe, but the pulldown machine was available, so I opted for Undergrip pulldowns; that's more of a semi-stretch-and-contracted-position move, so it worked, even though biceps are involved. Got to try a few new machines today too, such as a unique Hammer row and a shrug machine--both plate loaded, but I just used what was still on each, as there are a lot of lazy jerks at my gym who don't unload. I wrapped my workout before my wife and daughters, so I headed over to the seated calf machine for five sets. Calves always need extra work.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, DEC. 24, '12: LEGS (SIZE SURGE 2.0 + 4X)
Quick and painful was the recipe today. Lots of family fun ahead, but legs still deserved a proper thrashing for Christmas Eve...
Quads: Hack squats (4x30,20,15,12 + X Reps); Leg extensions (3x30,20,15 + X Reps)
Hamstrings: Hyperextensions (4x20,15,12,10); Leg curls (3x30,20,15 + X Reps)
Calves: Standing calf raises (4x30,20,15,12); Donkey calf raises (3x20,15,12)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: So much to do and so little time. Luckily the gym was open, so no need to bail out on a workout. I was able to get in,scream in pain and then get out in time to buy one final last-minute Christmas gift for my wife. No training tomorrow, and probably not even thinking about the weights at all for a change. Back ot the business of big pumps on Wednesday, though. Merry Christmas!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, DEC. 21, '12: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I hauled the entire family to the gym today, so the first half hour was taching--me being Coach Dad. Once I got them straight on a few exercises, I hit my workout--and the gym was fairly empty, which was a good thing...
Chest: Decline flyes (3x30,20,15--added weight on each set); DB bench presses (3x12 + X-Reps); incline DB presses (3x12 + X Reps); Pec deck flyes (1x9 X-cen, 8 X-cel)
Back: V-handle cable rows (3x30,20,15 + StatX); DB pullovers (3x25,20,15); Pulldowns (3x12 + Stat-X); DB shrugs (3x25,20,15); Lateral/shrugs (2x20,15)
Abs: Machine crunches (2x30,20)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I didn't do quite as much as I wanted because of my initial coaching stint when we first arrived, but I still had a great workout. I think I prefer the stretch-position move upfront with the 30-20-15 sequence. Great, deep burn and ache. I may experiment and keep the stretch move first for a week or more to see what happens. It make sense that it should be emphasized, as verified by the animal study that produced a 300 percent muscle mass gain with only one month of progressive stretch-only workout. Lots of hypertrophic power in those stretch-overload exercises.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, DEC. 21, '12: DELTS, FOREARMS (SIZE SURGE 2.0 + 4X)
Turns out the world was still here when I woke up on Apocalypse Day today, so I was relieved to be able to train delts rather than fighting off zombies...
Delts: Machine presses (4x30,20,15,12 + X Reps); Cable upright rows (4x30,20,15,12 + X Reps); Seated laterals (4x30,20,15,12 + X Reps)
Forearms: DB wrist curls (4x30,20,15,12 + X Reps); DB reverse wrist curls (3x30,20,15,12 + X Reps); Seated hammer curls (4x15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Delts and forearms got a great pump, the Mayans made an error on the calendar, and we got a decent snowfall yesterday, so there was great scenery on the road. Not a bad way to head into a pre-holiday weekend.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--WEDNESDAY, DEC. 19, '12: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
I continued this week's theme of a 30-20-15 sequence on the big midrange exercise for each bodypart up front; however, for triceps I began with DB close-grip bench presses, but my front delts were burning way too much--more than my tri's, so I switched to Lying DB extensions--a more isolated midrange move. That worked great....
Delts: Wide-grip upright rows (3x30,20,15); One-arm cable laterals (3x10); Seated laterals (3x10) ss Seated DB W presses (3x12); Bent-over laterals (double drop--1x15(9)(7) + StatX)
Triceps: Lying DB extensions (3x30,20,15); Incline DB extensions (3x10); Rope pushdowns (3x10); DB pullovers (drop--1x12(9) + X Reps)
Biceps: DB curls (3x30,20,15); Incline curls (3x10); Standing concentration curls (3x10)
Forearms: Reverse curls (3x30,20,15); Wrist curls (1x20) ss DB wrist curls (drop--1x15(8))
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Notice that I ended each bodypart with a drop set or double drop set. That was to augment the pump and finish off the target with a bang. Worked great. Pump was off the charts today even though the gym was cold. Solid workout today. Not sure if I like the midrange move first with 30-20-15 or the stretch-position exercise first with 30-20-15. Oh, there's the answer: It's probably best to mix it up--change to gain.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, DEC. 19, '12: BACK, BICEPS, ABS (SIZE SURGE 2.0 + 4X)
We're finally about to get our first snow fall of the season, so I had more energy than normal and was incredibly eager to get to the gym. No idea why cold weather does this to me, but I'm not complaining...
Back: Parallel-grip pulldowns (4x30,20,15,12 +X Reps); DB pullovers (3x20,15,12 +X Reps); Under-grip pulldowns (3x30,20,15); Seated cable rows (3x30,20,15); Hammer low rows (3x30,20,15 + X Reps); Bent over lateral rows (4x30,20,15,12 + X Reps): Forward-lean shrugs (3x30,20,15 + X Reps)
Biceps: DB curls (4x30,20,15,12 + X Reps); Incline curls (3x20,15,12 + X Reps); Concentration curls (3x30,20,15)
Abs: Leg raises (3x20,15,12 + X Reps); Full-range crunches (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Great workout! Back got a full-on assault for the first time in a couple of weeks, and it was fantastic. Biceps got an intense pump, but were surprisingly weak, probably from all the back work. I also tacked abs on to the end since I skipped them yesterday in order to combine two days into one.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, DEC. 18, '12: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
With my technique of the week being the 30-20-15 sequence (TORQ) on the opening midrange movement, I was very afraid today. Squats--for 30 reps? Crap! But I bargained with myself. I would do them on the Smith machine with my feet a bit forward so they would count as midrange work for both quads and hamstrings. Was it still painful? Absolutely--doubly so, as my quads AND hams were screaming. Plus, I had to extend the rest time to 50 seconds because I was gasping for air as I massaged my throbbing legs....
Quads: Feet-forward Smith-machine squats (3x30,20,15); Sissy squats (3x10); Leg extensions (drop--1x10(6) + StatX)
Hamstrings: Semi-stiff-legged deadlfts (4x8); One-leg standing leg curls (drop--1x12(6) + StatX)
Calves: Smith-machine calf raises (5x30,20,15,12,10); One-leg calf raises (1x10--pure negatives); Freehand calf raises (1x35--X-cel); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Last week I did the stretch move--Sissy squats for quads and Stiff-legged deadlifts for hams--with the 30-20-15 sequence and got very sore. We'll see if I get the same result with Feet-forward Smith-machine squats. My quads were definitely toast after the Feet-forward Smith-machine squats. In fact, I had a tough time getting through the next exercise, Sissy squats, and decided to make the ending Leg extensions one drop set instead of a 3X sequence. Lots of pain to gain in this workout, but the beauty is that it's very quick--less than 40 minutes.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, DEC. 18, '12: LEGS, CHEST, TRICEPS, (SIZE SURGE 2.0 + 4X)
Another week with starting off with an odd schedule, but I'll spare you the details. No excuses and goals to reach, so it was a day for a combined workout rather than skipping out on anything...
Quads: Hack squats (4x30,20,15,12 + X Reps); Leg extensions (3x30,20,15 + X Reps)
Hamstrings: Hyperextensions (4x20,15,12,10); Leg curls (3x30,20,15 + X Reps)
Calves: Standing calf raises (4x30,20,15,12); Donkey calf raises (3x20,15,12)
Chest: Hammer Incline presses (4x30,20,15,12 + X Reps); Cable crossovers (4x30,20,15,12 + X Reps); Machine flyes (3x20,15,12 + X Reps)
Triceps: Lying DB extensions (4x30,20,15,12 + X Reps); DB overhead extensions (3x20,15,12 + X Reps); One-arm rope pushdowns (3x20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: Health is all back to normal, so I'm feeling fantastic. Due to a forced off day yesterday, however, I had to combine legs with Tuesday's usual workout. It was tough, but not horrible. Leg work burned like hell with the added sets, but strentch and endurance are pretty much back. It took a bit of a toll on Chest and triceps, whoever, and you can see where reps dropped a bit. Still left the gym with a pump I haven't felt in a couple of weeks, though, so it was all good in my book. Goals are back in mind and everything is moving forward once again.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, DEC. 17, '12: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I decided to keep it simple today--but still with plenty of pain to gain. My strategy was to do the first exercise, compound midrange, with TORQ--30-20-15 sequence, 45 seconds of rest between sets. Then I followed with a stretch- and/or contracted-position exercise using a standard 3X sequence. Excellent workout...
Chest: DB decline presses (3x30,20,15); Low cable flyes (3x12 + StatX); Incline DB presses (3x30,20,15); High cable flyes (3x12 + StatX)
Back: Chest-supported DB undergrip bent-over rows (3x30,20,15); Machine pullovers (3x10); Wide-grip bent-over rows (3x20,15,10); Bent-arm bent-over laterals (3x12 + X Reps); DB pullovers (1x15); Cable upright rows (3x30,20,15)
Abs: Flat-bench leg lifts/hip rolls (3x30,20,15); Ab Bench crunches (3x10 + StatX)
Note: My current program is based on the direct/indirect program in The 4X Mass Workout. Many methods--like X-centric, X-celeration and NA-Speed--are outlined and applied in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Doing 30 reps on a compound exercise is pretty painful, but it will be an excellent hypertrophy stimulator. Using multiple muscles to push into the high end of the hypertrophic tension-time zone will trigger mass on multiple levels. This was an excellent workout--until I started thinking that to try it tomorrow I'll have to do 30 reps on squats. Yikes!
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, DEC. 14, '12: CHEST, TRAPS, TRI'S (PRE-EX 3X + 4X + X-CENTRIC)
I only had chest to train today, since I went to the gym with my wife yesterday and hit back, calves and abs. So I decided to throw in some trap work, which I didn't do yesterday with back, and a triceps exercise--to keep them full for the weekend (lol). Had a great, quick workouts--but those high reps hurt like a mother!...
Chest: Incline flyes (3x30,20,15); Incline DB presses (3x12 + X-Reps); Low cable flyes (3x12 + StatX); Wide-grip dips (3x10 + StatX); Flat flyes (1x8 X-cen, 8 X-cel)
Traps: Cable upright rows (3x30,20,15 + X Reps); DB shrugs (1x10 X-cen, 9 X-cel)
Triceps: Decline DB extensions (3x12 + X Reps)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Great workout. Short. May make this a weekly thing.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--FRIDAY, DEC. 14, '12: DELTS, FOREARMS (SIZE SURGE 2.0 + 4X)
A great end to an otherwise rough couple of weeks. Very happy to feel back in the groove and to have health back in order. I'm just considering last week a forced recovery phase, which all need at times anyway. The pump was back in full effect...
Delts: Machine presses (4x30,20,15,12 + X Reps); Cable upright rows (4x30,20,15,12 + X Reps); Seated laterals (4x30,20,15,12 + X Reps)
Forearms: DB wrist curls (4x30,20,15,12 + X Reps); DB reverse wrist curls (3x30,20,15,12 + X Reps); Seated hammer curls (4x15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I'm not sure what else to say except that it's Friday, my health is back to 100% and delts got a good blasting. I'm already eagerly waiting for Monday to roll around again just to train legs at full capacity.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--THURSDAY, DEC. 13, '12: CALVES, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I wasn't supposed to train today, but my wife was heading to the gym, so I tagged along. I figured I could do half my Friday workout and get some good concentrated work (tomorrow too with only chest to do). I was right. Gym was fairly empty, not a lot of yoga-pants distractions, and I felt great...
Calves: Leg press calf raises (3x30,20,15); BodyMaster calf machine (3x15 + X-Reps); Seated calf raises (4x15 + X Reps); Standing calf raises (1x10 X-ce; 1x8 X-cen)
Back: Machine rows (3x30,20,15--added weight each set); Facedown incline bent-arm laterals (3x15); Pulldowns (3x12 + Stat-X); Hammer undergrip rows (1x8 X-cen; 1x12 X-cel)
Abs: Incline kneeups (3x12 + X Reps); Machine crunches (3x12)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Calves were still a bit sore from Tuesday, but I hammered them anyway. They pumped up big, and I'm starting to see a better flare--no doubt from the high reps. Trying to really squeeze my scapulae on rows, so I keep the weight very manageable. The first 30 are fairly easy, which means I can add weight on every set. Doing NA, or X-centric, on machines with weight stacks isn't that great because of drag--the negatives are a bit too easy--but they are good for X-cel, which is about 1.5 seconds per rep. I did both on the Hammer undergrip rows. Tomorrow should be a very focused chest day. Wow, should I add some triceps? Hmm.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, DEC. 12, '12: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
The commercial gym is mixed blessing. Halfway through I ran into an old friend--workout was kind of trashed after that. Conversations cool you down, and it happened right in the middle of biceps. Oh, well--it was good to see him. Still got a great pump--and experimented with the stretch move first on bi's and tri's, which was killer!....
Delts: Incline one-arm laterals (3x30,20,15); Seated laterals (3x10) ss Seated DB W presses (3x12); Smith machine wide-grip upright rows (1x9 pure negatives; 1x9 X-cen); Bent-over laterals (1x30,20,15 + StatX)
Triceps: Incline DB extensions (3x30,20,15); DB close-grip bench presses (3x12); Pushdowns (3x10); DB pullovers (1x9 X-cen, 8 X-cel; 1x10)
Biceps: Incline curls (3x30,20,15); Seated curls (3x10); Talked to friend for 15 minutes; Concentration curls (3x10)
Forearms: Wrist curls (3x30,15)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: Really like the stretch move first--and high reps produce a freaky pump from the get-go. As I said in a previous blog, I may try stretch first with normal 10 or 12 reps, then do TORQ on the midrange and/or contracted. Had a great workout despite the 15-minute conversation in the middle of biceps.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, DEC. 12, '12: BACK, BICEPS (SIZE SURGE 2.0 + 4X)
Fairly shocked at how sore I am from the previous workouts this week, so while I'm feeling pretty good, I'm sticking the the 3 sets per exercise for the rest of this week...
Back: V-bar pulldowns (3x30,20,15 X Reps); DB pullovers (3x30,20,15); Seated cable rows (3x30,20,12); Rear delt machine w/midback emphasis (3x20,20,15 + X Reps): Forward-lean shrugs (3x30,20,15 + X Reps)
Biceps: Seated DB curls (3x30,20,15 + X Reps); Incline curls (3x30,20,12 + X Reps); Concentration curls (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: The pump is back and strength seems to be there, too, but the level of soreness from just two workouts this week is intense. Almost to the point of being immobilizing, so for now the 3 sets per exercise seems to be more than adequate and I'll just go back up to 4 sets each next week, or maybe for Thursday's delt workout.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, DEC. 11, '12: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
Ah, new pain to gain--or at least I hope that's what that is. I stayed with the stretch-move-first-with-high-reps theme, and I do believe that 30 reps of Sissy squats first hurts as much or more than 30 reps of Leg extensions first. There was definitely new shaking, aching and baking going on--and cursing too....
Quads: Sissy squats (3x30,20,15); Front squats (3x5) ss Back squats (3x8); Leg extensions (drop--1x10(6) + StatX)
Hamstrings: Semi-stiff-legged deadlfts (3x25,20,15); Feet-forward Smith squats (3x8); One-leg standing leg curls (drop--1x12(6) + StatX)
Calves: Smith-machine calf raises (5x30,20,15,12,10); One-leg calf raises (1x10--pure negatives); Freehand calf raises (1x35--X-cel); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: I don't know if doing the stretch-position exercise up front will trigger new size, but it sure feels like it will. I can almost get in touch with every fiber--especially around rep 20 of a 30-rep set. It's much like a blow-torch being held on my quads. The same was true of Stiff-legged deadlifts, only the blow-torch moved from the back of my knees all the up to my middle back--and all muscles in-between. In fact, I couldn't make it to 30 on Stiff-legs. My form was breaking down and so was my pain tolerance. They are aching big time as I write this. The fatigue from those also forced me to drop to 8 reps on Feet-forward Smith-machine squat. Lower body was fried by the time I got to those, but I did manage 8 on every set with the same weight and about 40 seconds of rest between. Workout only took 50 minutes.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, DEC. 11, '12: CHEST, TRICEPS, ABS (SIZE SURGE 2.0 + 4X)
Feeling much better and today's workout was better than yesterday's, but strength is still down a bit, as is endurance. I guess eating is important and losing everything you eat is detrimental. Who knew? Okay, I supposed that's pretty obvious, but I am surprised at the recovery time required after last week's stomach bug...
Chest: Hammer bench presses (3x30,20,12 + X Reps); Machine flyes (3x30,20,12 + X Reps)
Triceps: Lying DB extensions (3x30,20,12 + X Reps); Overhead DB extensions (3x30,20,12 + X Reps); Rope pushdowns (3x30,20,12 + X Reps)
Abs: Leg raises (3x20,15,12 + X Reps); Full-range crunches (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: The pump is coming back nicely now that I've been eating again. Not the greatest workout ever, but better than yesterday and planning on 100% tomorrow. I kept everything at 3 sets again and also gave myself around 50 seconds of rest as I get through the last of the wooziness. As good of a session as I could've asked for all things considered and my post-workout appetite is back, so that's a great sign. Happy to be healthy again and looking forward to a big back day tomorrow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--MONDAY, DEC. 10, '12: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I tried something new and out of the blue today--well, my face turned a little blue when I started with a 30-rep set of Decline flyes. After receiving a question via e-mail about doing stretch moves first, and talking to Mr. America Doug Brignole who confirmed my rantings about how stretch overload is so important for triggering muscle growth, I decided to begin each bodypart with a stretch-position exercise using TORQ (tension overload repetition quantity) training (30,20,15). Killer...
Chest: Decline flyes (3x30,20,15--added weight on each set); Hammer machine decline presses (3x12 + X-Reps); Undergrip machine bench presses (3x12 + X Reps); Hammer machine incline presses (1x7 X-cen, 6 X-cel)
Back: V-handle cable rows (3x30,20,15 + StatX); Facedown incline bent-arm laterals (1x30; 1x10 X-cen, 15 X-cel); DB pullovers (3x30,20,15--added weight first two sets); Pulldowns (3x12 + Stat-X); Lateral/shrugs (2x20,15) ss DB upright rows (1x15,12); Seated DB shrugs (1x10 X-cen, 9 X-cel)
Abs: Incline kneeups (3x10 + X Reps); Machine crunches (1x8 X-cen, 10 X-cel)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: The target muscles really got a new jolt of growth stimulation from the high-rep stretch move up front. Another variation would be to go heavier on the stretch move (3x10), then do high-rep TORQ on the midrange exercise. That would give the target more resistance overload in the elongated position, and also prevent all the blood from rushing to my head for 30 reps on decline flyes (lol). Actually, it wasn't that bad, and I could really feel my chest firing toward the end of the long tension time. Same with lats on DB pullovers. Doing the stretch moves first definitely has some mass-building merit. I can feel it--and I'm sure I'll feel it even more tomorrow.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, DEC. 10, '12: LEGS (SIZE SURGE 2.0 + 4X)
Anyone following along with my part of our training blog may have noticed there wasn't much to follow last week. I spent monday taking care of my sick family, managed an OK workout on Tuesday and then came down with a bad stomach flu on Tuesday night which took me out for a couple of days. The week was basically shot from a training standpoint, but it feels good to be back, although noticeably weaker from a lack of calories last week...
Quads: Hack squats (3x30,20,15); Leg extensions (3x30,20,15)
Hamstrings: Leg curls (3x30,20,15); Hyperextensions (3x30,20)
Calves: Standing calf raises (3x30,20,15); Donkey calf raises (3x30,20,15)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: While I felt good considering the week I had, I didn't want to push my luck and go into a relapse, nor did I have the physical strength to do so. I reduced the volume, dropped end-of-set X Reps and even reduced my weights. The pump was decent, but lacking compared to pre-illness levels. Easy to understand based on how much I didn't eat for the past 6 days, though. Even my slightly reduced weights were tough, but it was still a great thing to feel blood flowing and weights moving. Today will be spent getting back into recovering mode (i.e. eating solid food), so tomorrow is guaranteed to be better.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, DEC. 7, '12: DELTS, ARMS (PRE-EX 3X + 4X + X-CENTRIC)
I mixed it up today--TORQ, supersets, 3X, speed sets (X-cel). I kept the pace fast, so the pump was impressive. That kept my motivation flying. Interesting that starting my delts with a stretch-position move seems to be having a good effect on roundness. Might be something to try for all muscle groups....
Delts: One-arm cable laterals (2x10), Incline one-arm laterals (1x10 + StatX); Seated laterals (3x12); Seated DB W presses (3x30,20,15 + StatX); Seated laterals (3x12 +X Reps); Bent-over laterals (1x9 X-cen, 15 X-cel) + StatX)
Triceps: Rope pushdowns (3x12) ss Pushouts (3x12); DB close-grip bench presses (3x30,20,15); Incline extensions (1x12) ss DB pullovers (drop--1x10(7))
Biceps: Facedown incline curls (3x10) ss Incline curls (3x10); Machine preacher curls (3x20,15,10)
Forearms: Reverse curls (3x12) ss Wrist curls (3x15); Rope hammer curls (1x20 + StatX)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: This was similar to my last delts/arms workout--fairly simple and quick. One thing I did do differently was the big midrange move for bi's and tri's as a TORQ set (tension overload repetition quantity). That was killer--and if you look closely, I chose a weight that was a bit too heavy for Machine preacher curls, so I only got 20, 15, 10. That was failure on every set. As I mentioned at the beginning, I may experiment with starting every bodypart with a stretch-position exercise. More change for bigger gains.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, DEC. 5, '12: LEGS (PRE-EX 3X + 4X + X-CENTRIC)
Legs on a Wednesday. Weird. But it gave me an extra day to forget how freaking painful 30 reps on leg extensions is. Man, that hurts. Then to follow it up with 20 after only 40 seconds of rest is no warm and fuzzy feeling either--well, it's warm, but it's more like fiery, not fuzzy. Ouch....
Quads: Leg extensions (3x30,20,15); Front squats (3x5) ss Back squats (3x8); Feet-forward Smith squats (3x10); Sissy squats (1x7 X-cen, 7 X-cel)
Hamstrings: Semi-stiff-legged deadlfts (3x8); One-leg standing leg curls (1x12 + StatX)
Calves: Smith-machine calf raises (5x30,20,15,12,10); One-leg calf raises (1x8 X-cen, 7 X-cel); Stretch and flex calves (4x1 minute)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X methods, including modified pre-exhaust, from that e-book and the NA technique from The X-centric Mass Workout.
Summary: As I've mentioned, this is a pretty solid winter leg routine. I only did one set of One-leg standing leg curls, but that's because my hams were fried from Feet-forward Smith squats and Stiff-legged deadlifts. Plus, since I no longer have a lying leg curl machine, the one-leg version has to suffice--and it's not that great. Other than that, today's workout was a great one. Every muscle pumped to that max--but I am starting to lose some vascularity. Damn dark chocolate and red wine at night is probably smoothing me over a bit.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, DEC. 4, '12: CHEST, BACK, ABS (PRE-EX 3X + 4X + X-CENTRIC)
I had one of those all-day meetings (at least it seemed like it lasted all day) yesterday, so I missed my workout. Well, I didn't miss it; I just pushed it one day. So today I trained chest, back and abs. I decided to make it simple: a 3X sequence on each exercise, but with 12 reps per set. And I did a one-set finisher exercise with X-centric followed by X-celeration...
Chest: DB bench presses (3x12); Low cable flyes (3x10); Incline DB presses (3x12); Flat flyes (1x9 X-cen, 9 X-cel)
Back: Wide, undergrip bent-over rows (3x12); DB pullovers (3x12); Wide-grip bent-over rows (3x12); Machine pullovers (1x9 X-cen, 8 X-cel); Cable upright rows (3x12); DB shrugs (1x10--X-cen, 10--X-cel)
Abs: Incline kneeups (3x12); Ab Bench crunches (3x12); Crunches (1x9--X-cen, 9--X-cel)
Note: My current program is based on the direct/indirect in The 4X Mass Workout plus Pre-Ex 3X method from that e-book and the NA technique from The X-centric Mass Workout. We also describe a lot of these methods--like X-centric, X-celeration and NA-Speed, in the newly updated Size Surge 2.0, incorporating those into two new Phase 2 workouts. Check it out HERE.
Summary: It looks simple on paper, but 3x12 is different from 4x10. The longer tension time makes it more difficult--two extra reps makes a big difference, even doing one less set. And the X-centric (one second up, six seconds down) followed by X-celeration (1.5 seconds per rep) was the perfect burn and blast finisher.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, DEC. 4, '12: CHEST, TRICEPS, LEGS, CALVES (SIZE SURGE 2.0 + 4X)
Not the greatest start to December so far, but the good news is that it can only get better. I had to miss training on Friday because of a pretty hefty head cold that lasted through most of the weekend. Then on Sunday evening both my wife and son came down with a stomach bug, so it was a big pukefest all through the night. No sleep and needing to make sure they were cared for on Monday meant skipping a workout. Last night was another rough night of sleep, but they were well enough that I could leave for a bit this morning...
Chest: Hammer bench presses (3x30,20,15 + X Reps); Cable crossovers (3x30,20,15 + X Reps)
Triceps: Lying DB extensions (3x30,20,15 + X Reps); Cable overhead extensions (3x30,20,15 + X Reps)
Legs: Hack squats (4x20,15,12, 10 + X Reps)
Calves: Standing calf raises (4x30,20,15,12 + X Reps)
Note: My current program is based on the Alternate Phase 2 workout in NEW-->The Size Surge Workout 2.0 plus the 4X technique from The 4X Mass Workout.
Summary: I seem to get more paranoid as years go on, and vomiting is at the very top of my least favorite things in the world, so I didn't want to push too far today and potentially give the stomach bug an "in," so to speak. I didn't want to skip, though, so I reduced the overall volume for chest, partially because I also wanted to fit some leg work in. Not the greatest workout of all time, but the pump was still significant on everything, which further solidifies my infatuation with the high rep training scheme.
Diet/Supps: Our Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.