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JONATHAN LAWSON
 
End of May,
then...

1 Month Later
after X-REP training...
 
July 1: X-REP
training made drastic
changes in mass and
muscularity—no
steroids, no photo
retouching.

 

X-Blog Training Journal

Note: Any individual pictured or included in video clips on this blog page does not constitute their endorsement of any of the products mentioned. They are included for discussion/commentary purposes only.

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STEVE--WEDNESDAY, OCT. 22, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I've decided to alternate leg workouts--at one my primary exercises will be Front squat/Back squat superset and Flat-back hypers; at my other (today) the moves will be Leg presses in Progressive-Speed style, Feet-forward Smith-machine squats and Semi-stiff-legged deadlifts. It's rotation for new mass sensations. Here's now it went today.…
Quads & Hamstrings: Leg presses (4x9,8,10,10--first two sets X-cen; third regular, fourth Xcel); Smith-machine feet-forward front squats (3x9); Sissy squats (2x9,8 + X Reps); Leg extensions (2x10, 1x9(5)--last set rest/pause); Leg curls (2x10, 1x7(4)--last set rest/pause)
Calves: Leg press calf raises (4x10,8,12,12--first two sets X-cen; third regular, fourth Xcel); Standing calf raises (2x10(7)(6)--double rest/pause on both rounds); Seated calf raises (3x20,15,12 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I love the feel of Leg presses, but I feel guilty when I don't squat--which is why I do the Feet-forward Smith machine front squats--a hamstring/quad blaster. Got a killer lower-body response after leg presses, as my lower back was still untaxed. At my last calf workout I did double drop sets on Standing calf raises, so I went with double rest/pause today--no need to move the pin in the weight stack. Worked great, although I get fewer reps on the rest/pause than double drops--probably because on the double drops I still pause to reduce the weight, so it's really rest/pause with a weight reduction, come to think about it. Lol. Still change to gain. Great workout.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 22, '14: LEGS (PS 4X)
Moving leg day to Wednesdays is a nice change. I feel the need for some lower body speed. Or something like that. LOL! I followed the all-sets-in-PS-4X approach, but I kept the stretch movement up front today, as the quad feel is so unreal...
Quads: Sissy squats (4x9,9,10,12--first two sets Xcen; third regular; fourth Xcel); Squats (3x10,12,15--first set Xcen; second regular; third Xcel)
Hamstrings: Stiff-legged deadlifts (4x9,8,10,12--first two sets Xcen; third regular; fourth Xcel); Leg curls (3x7,9,12--first set Xcen; second regular; third Xcel)
Calves: Donkey calf raises (4x18,15,20,30--first two sets Xcen; third regular; fourth Xcel); Seated calf raises (3x12,15,20--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
My legs haven't shaken this much since the first time I asked a girl to a high school dance--that was a LONG time ago. Crazy good workout considering the number of sets and the amount of time spent in the gym. It was also just about the closest I've been to throwing up since my last stomach flu. I guess that's a good thing, but I've never been one to chase upchuck. I'm not a fan to say the least. LOL! I am a big fan of this routine right now, though. Time has been slim lately, yet I'm getting incredible workouts without missing out on anything.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, OCT. 21, '14: DELTS, ARMS (PS 4X)
A little bit of a shakeup today, as I'm swapping training days around a bit. This would normally be a leg day, but I'm moving that to tomorrow for some midweek madness, which means Saturday mornings will also be a second leg day, and Fridays will now be the second delts/arms workout. I might have picked a rough day to make that change, because my chest and back are really sore from yesterday, but the bloodflow seemed to have actually helped a bit...
Delts: DB upright rows (3x10,12,15--first set Xcen; second regular; third Xcel); Incline laterals (3x8,10,15--first set Xcen; second regular; third Xcel); Lateral raises (3x10,12,15--first set Xcen; second regular; third Xcel)
Triceps: Lying DB extensions (3x10,12,15--first set Xcen; second regular; third Xcel); Overhead extensions (3x10,12,12--first set Xcen; second regular; third Xcel); Kickbacks (3x10,12,15--first set Xcen; second regular; third Xcel)
Biceps: Standing curls (3x10,12,12--first set Xcen; second regular; third Xcel); Incline DB curls (3x8,10,10--first set Xcen; second regular; third Xcel); Concentration curls (3x10,12,15--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
No real reason for it other than wanting to train delts today, so the order of my workouts is now officially changed. LOL! I didn't actually realize how sore I was from yesterday until my warmups on the DB uprights. Chest pain is deep! It made for more warming up than I had planned, but the workout was great. Loving the varied rep tempos throughout every exercise. It definitely keeps things interesting, and feel is unique on every set of every exercise. I love it!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, OCT. 20, '14: CHEST, BACK, ARMS, ABS (PS 4X, 4X)
Continuing with Progressive-Speed 4X on the big exercises (midrange) because I'm still feeling that method unbelievably well. It's a favorite at the moment, as I remember muscle-building expert and Olympic coach Charles Poliquin saying that varying set tempo is one of the least used but radically effective hypertrophy tactic. It works…
Chest: Machine dips (4x9,8,10,11--first two sets X-cen; third regular, fourth Xcel); Flat DB flyes (3x10,9,8--all sets to failure); Incline DB presses (3x9,10,10--first set X-cen, second regular, third Xcel)
Back: Separate-handle cable rows (4x9,8,12,10--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (3x9,12,12--first set X-cen; second regular, third Xcel); Rope cable upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Overhead DB extensions (3x10) ss Incline curls (3x10)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Not only does Progressive-Speed 4X produce a better feel in the target muscles, it also relieves boredom. Using three different tempos really keeps the workout feeling fresh. I have a tough time feeling my back contract, but PS 4X solves that problem. My lats are on fire during pulldowns, which doesn't happen with heavy back training for me. PS 4X also seems to help the feel of the exercise that follows. For example, after Machine dips PS-4X style, I went to Flat flyes, each set to failure. Wow, I could really feel my chest working.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 20, '14: CHEST, BACK, ABS (PS 3X)
Gotta love a productive weekend. Not only did I manage to get the "enjoyable" job of winter-prep done on the yard, but there was tons of family fun, too. Best time of the year! I woke up feeling so great that I had to carry it all over to a Monday Mayhem workout...
Chest:
Incline DB presses (3x10,12,15--first set Xcen; second regular; third Xcel); DB Flyes (3x10,12,15--first set Xcen; second regular; third Xcel); Dips (3x10,12,15--first set Xcen; second regular; third Xcel)
Back:
Chest-supported parallel DB rows (3x10,12,15--first set Xcen; second regular; third Xcel); Pullovers (3x10,12,15--first set Xcen; second regular; third Xcel); Bent-arm bent-over laterals (3x10,12,15--first set Xcen; second regular; third Xcel); DB shrugs (3x10,12,15--first set Xcen; second regular; third Xcel)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Still love the SS Super-TORQ, but I've also been really liking the PS 4X approach, and I've been feeling the need to get some full-range POF back in the mix, plus some slightly heavier weights to keep my mind appeased. I went to a 3-set version of PS 4X, and I did it on all three POF exercises for each body part. X-cellent!!! Pump was off the charts, and I was able to use more weight because of the reduced number of sets. Each set started with an X-centric set (6-second negative), second set was a regular set (3-second negative), and then I ended each exercise with X-cel (1.5-sec neg/pos). The variety kept the motivation high, and the massive pump certainly didn't hurt. This will be the technique of the week for now.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, OCT. 17, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
It was a 3-set kind of day. Three just felt right on every exercise, so that's what I went with. On some exercises I went to failure on all three sets, others I did a 3X sequence, and on most of the compound moves I did X-centric, standard and then speed--three different tempos--as on Seated DB presses, the first exercise for delts...
Delts: Seated DB presses (3x9,10,10--first set Xcen, second standard, third Xcel); One-arm cable laterals (3x10); Cable upright rows (3x9,10,10--first set Xcen, second standard, third Xcel); Bent-over laterals (2x15,12) ss DB front raises (2x10,8)
Triceps: Parallel-grip DB bench presses (3x9,10,10--first set Xcen, second standard, third Xcel); Pushouts (3x15,12,10); V-bar pushdowns (3x10)
Biceps: Undergrip pulldowns (3x9,10,10--first set Xcen, second standard, third Xcel); Incline curls (3x12,10,7); Concentration curls (3x12,10,8)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (3x8--last set rest/pause to simultanous hammer curls (7))
Forearms: DB wrist curls (2x15,12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great pump today. Must've been the sushi and saki last night, which were both delicious by the way. On the workout, when the reps decrease, that means I went to failure on all sets. If I list 3x10, it means it's a 3X sequence. No matter how I trained an exercise, I still kept the rests between sets to no more than 40 seconds. Also, on Concentration curls, I did each set a bit different. First was seated with a distinct supination, rotating my hand from palm in to little finger up to cramp the biceps; second set I also did seated but kept my palm up through every rep of the entire set; third set I did standing and bent-over, a la Arnold, with supination. I could feel each unique tweak--which I hope build jagged peaks. Lol.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, OCT. 16, '14: CHEST, BACK (PS 4X)
Time was incredibly limited today, so it was all about the PS 4X supersets. Still breathing hard, but happy that I managed to get a pretty incredibly workout from such a short amount of time spent in the gym. Being the second chest and back workout of the week, I wasn't too worried about selling myself short, and there was still some soreness from Monday's workout anyway...
Chest/Back:
DB bench presses (5x20,15,10,15,15--first set regular; next two X-cen; fourth regular; fifth Xcel) ss Chest-supported DB rows (5x20,15,10,12,12--first set regular; next two X-cen; fourth regular; fifth Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
As impressed as I was that there was still soreness from Monday's workout, I was even more impressed with how complete of a workout today's limited time in gym was. Not just my lungs (LOL!), but chest and back felt pumped from top to bottom. The Chest-supported DB rows certainly help on the back work, though, as fatigue would have my form suffering a bit otherwise, and they allow for a higher level of concentration where it counts: on the target muscles rather than posture. Great one!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, OCT. 15, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I did Leg presses at my last quad workout, so today I went back to the front-squat-back-squat superset. I did both in standard style--1/3 cadence--but I did one last set of Back squats with X-celeration. That got the pump and burn to churn.…
Quads: Front squats (3x5) ss Squats (3x8); Squats (1x10--Xcel); Sissy squats (3x10 + X Reps); Leg extensions (3x12,9,8--all sets to failure, last with X Reps)
Hamstrings: Smith-machine stiff-legged deadlifts (4x12,9,8,6--add weight every set); Leg curls (3xx12,9,8--all sets to failure, last with X Reps)
Calves: Standing calf raises (2x12(8)(6)--double-drop on both rounds); Seated calf raises (2x12(7)(5)--rest/pause on each round + X Reps on last); Leg press calf raises (1x15(9)(7)--double drop + X Reps on the last set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I had planned to do four sets on Leg extensions, but my quads were so fried from the X-celeration set on Squats as well as the Sissy squats, I only did 3--with some X-Reps on the last one for extra stimulation and pain. I really like the Smith-machine stiff-legged deadlifts. Feels much safer on my back, and I can keep my form perfect. Got a much better feel in my hamstrings. I had to wait for the leg press machine for calf work, which is why they were at the end. I had planned on doing them first, but both leg presses were taken. Still, forced change to gain can be good too.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 15, '14: DELTS, ARMS (PS 4X)
So sore! My quads, hams, and calves are in serious pain. Good pain, of course, but pain nonetheless. Pretty incredible when I realize it was just two exercises per body part, but the reps and tention times were considerable. Followed yesterday's protocol today, so here's hoping I can't even pick up my toothbrush tomorrow. LOL...
Delts: DB upright rows (5x20,10,9,12,12--first set regular; next two X-cen; fourth regular; fifth Xcel); Lateral raises (3x10,12,14--first set Xcen; second regular; third Xcel)
Triceps: Overhead extensions (5x20,10,10,12,14--first set regular; next two X-cen; fourth regular; fifth Xcel); Kickbacks (3x10,12,14--first set Xcen; second regular; third Xcel)
Biceps: Incline DB curls (5x20,10,9,10,12--first set regular; next two X-cen; fourth regular; fifth Xcel); Concentration curls (3x10,12,14--first set Xcen; second regular; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
I went with the same breakdown as yesterday for the most part. PS 4X on all exercises, but it was 5 sets for the opener for each body part with a high-rep, regular-speed set to start things off. Then 3 sets for the contracted move finisher, but I did Xcen, regular, and Xcel rather than the two sets of Xcen. Nice variety and a good pump all around.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, OCT. 14, '14: LEGS (PS 4X, SUPER-TORQ)
What can I say? Yesterday's newsletter got me motivated to switch things up a bit. I still wanted to to do 5 sets on the opening stretch exercise for each body part, so I slightly modified the PS 4X to incorporate a "warm up" set...
Quads: Sissy squats (5x20,9,8,10,12--first set regular; next two X-cen; fourth regular; fifth Xcel); Squats (3x10,10,14--first two sets Xcen; third Xcel)
Hamstrings: Stiff-legged deadlifts (5x20,10,9,10,12--first set regular; next two -cen; fourth regular, fifth Xcel); Leg curls (3x12,11,14--first two sets Xcen; third Xcel)
Calves: Donkey calf raises (5x50,30,25,30,35--first set regular; next two Xcen; fourth regular, fifth Xcel); Alternate standing calf raises (3x10,10,12--first two sets Xcen; third Xcel)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
PS 4X had me amped up this morning, so I was really looking forward to the workout. I didn't want to miss out on the 5 sets of pain, though (LOL), so I added a set to the prime stretch movers today. Plus, I didn't necessarily want to start with X-centric sets, so I did a 20-rep set to start. That was a great way to get some massive blood flow right off the bat, and it seemed to make the Xcen sets feel even more productive. Then I did a modified 3X version of PS 4X for the second exercise of each body part. Wanted a bit more work load, and that seemed to really do the trick. It was two sets of Xcen followed by one set of Xcel. Unreal feel! All was basically the same layout for calves, but I'm liking the ultra high reps on Donkey calf raises, so those were sort of a hybrid Super-TORQ/PS 4X. As expected, the walk up to the kitchen was a bit of a challenge, and the walk up to the office after that was even tougher. I think I'll be requesting my next meal to be delivered to my office by my wife. I don't need the insurance claim of falling down my own stairs. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, OCT. 13, '14: CHEST, BACK, ARMS, ABS (PS 4X, 4X)
I pushed it today because I needed to get back to work--magazine deadline. Got most of the exercises in, but really tweaked down the rests between sets. I was huffing, puffing a pumped by the end…
Chest: Hammer decline presses (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Machine flyes (4x10,8,7,6--all sets to failure)
Back: Separate-handle cable rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Rope cable upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Incline DB extensions (3x12) ss Incline curls (3x10)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The only exercise I deleted was Incline presses. My entire chest got enough work front he PS 4X Hammer declines and four sets to failure on Machine flyes. I gotta say, there's something magical about two X-centric sets up front on an exercise followed by standard set and then a speed set. Those first two negative-accentuated sets really get the mind/muscle connection fired up and better fiber activation occurs after--on the standard set and the speed set. Wondering what two X-centric sets followed by two speed sets might feel like. Hmm.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 13, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)
Another great family weekend. Plus, Sunday was an annual car show I love going to, so it was good times all over the place, but definitely fall weather. Cool, crisp, and damp which means muddy kids 'n dogs, but it also means the motivation is climbing...
Chest:
Incline DB flyes (5x50,40,30,15,12 + X Reps); Dips (3x20 + X Reps)
Back:
Pullovers (5x50,40,30,15,12 + X Reps); Bent-arm bent-over laterals (3x20 + X Reps); DB shrugs (3x20 + X Reps)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Decided to try the SS S-TORQ on Incline flyes, so I should have a new level of soreness tomorrow... Again. LOL! Also added in some a 3X X-cel round of Dips to finish things off. Chest pump was off the chart, and I'm sure it had nothing to do with the pumpkin ice cream last night. Followed up the Pullovers with X-Cel Bent-arm bent-over laterals for some midback work, and then closed it out with the same deal on DB shrugs. Back and chest felt really full today. Really liking the efficiency of the giant sets on ab work, too, so I stuck with that from the last workout. Makes me feel a little more balanced from the pumpkin-induced pump, too. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, OCT. 10, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
At the office today, and training in the bare-bones IM gym. That can be a good thing, though, as I went back to basics and even did some old school antagonist supersets--like bi's and tri's. Talk about a pontoon pump...
Delts: Seated DB presses (4x9,7,10,12--first two sets Xcen, third standard, fourth Xcel); Incline one-arm laterals (3x10) ss One-arm DB upright rows (3x10); Standing laterals (2x12,10); Bent-over laterals (2x12) ss DB front raises (2x8)
Triceps/Biceps: Arms-in pushups (3x9,8,10--first two sets Xcen, third standard) ss Undergrip machine rows (3x9,8,10--first two sets Xcen, third standard); Incline DB extensions (3x12) ss Incline curls (3x10); Nonsupport concentration curls (2x10,9) ss One-arm kickbacks (2x10,8)
Tri/Bi/Brachialis: DB pullovers (2x12) ss Alternate hammer curls (3x10--last set rest/pause to simultanous hammer curls (7))
Forearms: DB wrist curls (2x12,10) ss Rockers (2x15,12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Quite a wicked workout--and I was soaked at the end (okay, I'm old, but it was sweat--I didn't wet myself; Lol). I did a mini-arm workout on Monday and superetted Incline DB extensions with Incline curls. Felt great, which inspired today's full-on superset arm assault. Haven't done One-arm kickbacks in ages, and the cramp in my tri's was almost unbearable toward the end of each set. I guess they are a bit different than the pushdowns I've been doing. Note that I started my arm workout with Arms-in pushups supersetted with Undergrip machine rows. That was for some residual chest and back work. I got residual upper trap work with the One-arm upright rows during shoulder work. Loved this workout. Definite pain to gain.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, OCT. 10, '14: BACK, CHEST, ABS (SS SUPER-TORQ)
It's one of those weeks. Nothing bad, but just seeming like 24 hours in a day isn't quite enough. Rationalizing yesterday as a "recovery" day, but wanted to train without enough time to make it happen.. It actually did feel good to have a midweek charge-up, though...
Chest:
DB incline parallel presses (5x50,40,30,20,15 + X Reps) ss Chest-supported parallel DB rows (5x50,40,30,20,18 + X Reps)
Abs: Full-range crunches (3x50,40,30 + X Reps); Planks (2 x 70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
I was still sore yesterday, so the unplanned rest day may have been a good thing. Time is crunched today, too, but I had no intention of missing a workout, so it was Speed-Shift Super-TORQ supersets. Good times! I used a parallel approach to Incline presses, and that allowed for a flye-like press with a good stretch at the bottom and a decent contraction up top. First few supersets had me a bit winded, but that's a good thing. "Free" cardio work. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, OCT. 8, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I was feeling a little under the weather today--although the weather here has been great. Might have been something I ate or drank (like the wine last night--lol). So I wasn't in the mood for my normal Front squat-Back squat superset. I opted for Progressive-Speed 4X Leg presses and a 3X sequence of Smith-machine front squats. Toasted my quads and hams quite nicely, especially with some rest/pause on Leg extensions and Leg curls.…
Quads & Hamstrings: Leg presses (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Smith-machine feet-forward front squats (3x9); Leg extensions (3x10, 1x9(5)--last set rest/pause); Leg curls (3x10, 1x9(5)--last set rest/pause); Flat-back hyperextensions (4x10)
Calves: Leg press calf raises (4x10,8,12,12--first two sets X-cen; third regular, fourth Xcel); Standing calf raises (1x12; 2x10(7)(6)--double rest/pause); Seated calf raises (3x18,15,12(7)(5) + X Reps--double rest/pause on last set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Double rest/pause, like double drop sets, is a great way to add additional volume without tacking too much time onto the workout. As for PS 4X, I only did that on Leg presses and Leg press calf raises, but what a great technique; I could really feel it deep. Despite my stomach woes today, it was a great workout. If I would've ignored it and performed my double-squat superset, there may have been a stain on the wall--not to mention the back of my shorts.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 8, '14: DELTS, ARMS (SS SUPER-TORQ)
Just like last Wednesday, I woke up with fairly sore quads, which means that will just increase as the day goes on. Hams were just as sore, too, but glutes also took a good hit from the One-leg split squats. Seemed like the perfect recipe to continue with today, but with some minor variation...
Delts: DB upright rows (5x50,40,30,20,22 + X Reps)
Triceps/Biceps: Overhead extensions (5x50,40,30,15,12 + X Reps) ss Incline DB curls (5x50,40,30,12,12 + X Reps)
Forearms: Wrist curls (3x30,20,20 + X Reps); Reverse wrist curls (3x30,20,20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
I decided to use DB upright rows today, as the incline one-arm laterals were good, but the uprights just seem to give me a better overall delt hit. Also decided to kick up some metabolic mayhem (and save some time) but supersetting tris and bis. It's like arm cardio with a huge pump. LOL! Great workout and shockingly quick, too.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, OCT. 7, '14: LEGS (SUPER-TORQ, DP 4X)
It took more than four full days for my leg soreness to subside from last Tuesday's painfest. That meant it was a winner and back on the menu for today. LOL! The quad pump from so many sets of Sissy squats is so wild that it's a bit addicting...
Quads: Sissy squats (5x25,20,18,10,10 + X Reps)
Hamstrings: Stiff-legged deadlifts (5x25,25,22,15,18 + X Reps)
Quads/Hamstrings: One-leg split squats (3x15,12,8)
Calves: Donkey calf raises (3x50,40,30,20,40 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
Just as painful as I remembered, but the pump was just as skin-stretching, too, so it was well worth it. Reps weren't exactly in the Super-TORQ range, but the feel was, and the time under tension wasn't that far off, as all sets were done with a good amount of control because of the nature of Sissies and Stiff-legged deadlifts. Neither is ideal for throwing weight around, so all reps/sets were done with caution. I brought back the old One-leg split squats for the quad/ham finisher. Serious blood flow through glutes, hams, and quads. Serious leg shakes during calf work because of that. LOL! Dropped to body weight for the X-cel set on Donkey calf raises, and got a ton of reps, and you could almost smell the burning muscle tissue. Or maybe that was the dog. Ha!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, OCT. 6, '14: CHEST, BACK, ARMS, ABS (PS 4X, 4X)
Still loving Progressive-Speed 4X--first two sets in X-centric style, third standard, fourth speed (X-celeration). What a great pump and deep-fiber stimulator. I may run with this technique of the week for a while. My muscles seem to be responding nicely as well--even training each only once a week directly…
Chest: Machine dips (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); Machine flyes (4x10); Incline DB presses (3x9,8,12--first two sets Xcen, last Xcel)
Back: Wide-, parallel-grip cable rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel); DB upright rows (4x9,8,12,12--first two sets X-cen; third regular, fourth Xcel)
Arms: Incline DB extensions (3x10) ss Incline curls (3x8)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec); Twisting crunches (1x9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I usually do some type of incline press at the end of chest with standard sets. I decided to use a variation of PS 4X instead--I just deleted the standard-tempo set. So it was two X-centric sets and one X-celeration set. Felt great and was a killer finisher to my chest workout. My mini-arm workout was very efficient--I just stayed on the incline bench with the same dumbbells. I rested about 15 seconds between supersets, so it was basically back and forth from triceps to biceps. Took about five minutes--and arms blew up even more (they already had a pump from chest and back work).
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, OCT. 6, '14: CHEST, BACK, ABS (SS SUPER-TORQ, 4X)
Great weekend with the family as my wife and I celebrated our wedding anniversary. Plenty of quality calories throughout the day yesterday, too, so the pump was a big one today...
Chest:
DB flyes (5x50,40,30,18,12 + X Reps)
Back:
Pullovers (5x50,40,30,15,16 + X Reps); DB shrugs (4x15 + X Reps)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Reps) ss Planks (3x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Last Monday was so great that I basically duplicated everything. I did use a bit more weight, however, and that took a toll on the Speed-Shift sets, but nothing excessive. I changed DB shrugs to 4X since the ultra high reps don't always feel as beneficial there. Also trained abs with giant sets of 3X. They were toast!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, OCT. 3, '14: DELTS, ARMS (4X, X-CENTRIC, X-CELERATION)
Love delts-and-arms day, but I also got extra work for chest and back, as I put compound exercises at the front and back of each bodypart routine. Complicated? Nah, not when you see the routines below. Oh, and on the first move I used the same weight all the way through four sets, first two in X-centric style--lift in one second lower in six--third standard (lift in one, lower in 3), and the last with X-celeration--1.5-second reps. Talk about an upfront pump...
Delts: Machine presses (4x8,7,9,9--first two sets Xcen, second standard, third Xcel); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x7,6,5 + X Reps); Bent-over laterals (3x10) ss DB front raises (3x8); Lateral/shrugs (2x12,10)
Triceps: Hammer close-grip decline presses (4x8,7,9,9--first two sets Xcen, second standard, third Xcel); Pushouts (3x12) ss Pushdowns (3x8,7,6); Machine dips (2x12,9)
Biceps: Undergrip pulldowns (4x8,7,9,9--first two sets Xcen, second standard, third Xcel); High-incline DB curls (3x10) ss Facedown incline alternate DB curls (3x8,7,5--last set rest/pause (3)(2)); Undergrip machine rows (2x12,9 + X Reps)
Tri/Bi/Brachialis: DB pullovers (3x10) ss Alternate hammer curls (3x8--last set rest/pause to simultanous hammer curls (7))
Forearms: DB wrist curls (3x15,10,9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: What a great workout. All upper-body muscles got hammered nicely, with delts and arms getting the most work. Still, some good squeezing on Undergrip pulldowns, Undergrip machine rows, Machine dips and Close-grip Hammer decline presses engaged back and chest. Of course the Progressive Speed 4X tactic on the first exercise for each bodypart made a big difference. Olympic coach Charles Poliquin says varying rep speed is one of the most neglected size-building methods available. I agree. PS 4X has a unique fatigue/hypertrophy effect on the target muscle. There's more on the in the Super-Size Crash Course. See the note above with the link if you're interested (you can get SSCC + Size Surge 2.0 + 10 more proven mass workouts at a super-low price; go to the link above and scroll down for more info).
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, OCT. 2, '14: BACK, CHEST, ABS (SS SUPER-TORQ)
Thinking about Monday's workout for Throwback Thursday, even though it was just a few days ago. Hard not to when I'm still sore. LOL! Speed-Shift Super-TORQ is definitely the technique of the week, but I opted for midrange moves rather than stretch today, simply as a means to get some variation, and to manage some of the soreness...
Chest:
DB incline presses (5x50,40,30,18,15(9) + X Reps--last set was a drop)
Back:
Supported rows (5x50,40,30,15,15(8) + X Reps--last set was a drop); DB shrugs (5x50,40,30,20,10 + X Reps)
Abs: Full-range crunches (3x50,40,30 + X Reps); Planks (2 x 70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
The soreness from Monday wasn't actually that bad, at least not compared to how my quads are feeling from Tuesday, but It was enough to let me feel exactly where the flyes and pullovers had hit. Apparently it was just about everywhere. Seemed smart to change it up a bit, but I still wanted to use the same basic SS/S-TORQ structure, and it was all good. Also added a drop set to the end to spice things up a bit. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, OCT. 1, '14: LEGS (4X, X-CENTRIC, X-CELERATION)
I have a love-hate relationship with Wednesdays. I love that the gym is empty on Wednesday morning, but I hate that it's leg day. And today I had plans to use X-celeration sets on Squats--immediately after X-centric sets of Front squats. You can see why I was drinking the Hater-aid preworkout. Lol. Great one though--really felt all sets today.…
Quads: Front squats (3x5--Xcen) ss Squats (3x7--Xcel); Sissy squats (3x10 + X Reps); Leg extensions (4x10--last set rest/pause (5))
Hamstrings: Smith-machine stiff-legged deadlifts (3x12,9,8--add weight every set); Leg curls (4x10--last set rest-pause (4 + X Reps)); Flat-back hyerextensions (2x8--top DXO each rep)
Calves: Leg press calf raises (3x15 + X Reps); Standing calf raises (4x10--last set rest/pause (5 + X Reps); Seated calf raises (3x18,15,12 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I can only hold the Front squat position for so long, which is why I only did 5 X-centric reps per set (only got 4 on the last one); however, keep in mind that I immediately switch the bar to behind my head and fire out X-celeration Squats--that is, about 1.5 seconds per rep. Whoa, talk about feeling deep fibers firing. Combining slow-mo Fronts with speed Backs had my quads shaking, quaking and baking. This is a great superset that also creates hypoxia (breathlessness), so you may need about a minute between sets (I did). Notice that I also ended hamstrings with DXO Flat-back hypers. That is, I did an X-Rep at the top, contracted position on every rep. That was more for my glutes than anything, but I also got additional hamstring stretch at the bottom, considering I did these after Smith-machine stiff-legged deadlifts, DP 4X style--adding weight each set. Hams are aching as I write this, and it's obvious why. Calf routine was pretty standard, with some rest/pause at the end of Standing. For Seated calf raises I went to failure on every set, shooting for higher reps. Great finisher--and I knew it was a good lower-body blast today as I limped out of the gym.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
.

JONATHAN--WEDNESDAY, OCT. 1, '14: DELTS, ARMS (SS SUPER-TORQ)
Be careful what you wish for, 'cause you might get it. That's all that I can think of regarding yesterday's leg workout. LOL! Soreness is insane and deep. I really can't remember the last time my quads were sore to the bone like this, and I never would've thought Sissy squats as the prime move could do that. Five sets of high reps can do that, I guess. Needless to say, I wanted to extend the pain game, so today I did the same...
Delts: Incline laterals (5x50,40,30,20,22 + X Reps)
Triceps: Overhead extensions (5x50,40,30,15,18 + X Reps)
Biceps: Incline DB curls (5x50,40,30,12,15 + X Reps)
Forearms: Wrist curls (3x30,20,20 + X Reps); Reverse wrist curls (3x30,20,20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Chest and back are still sore to the touch, so that was enough evidence that the Speed-Shift Super-TORQ sequences on stretch exercises does plenty of damage. I stuck with just one exercise per body part because of that. Delts felt great, though a bit monotonous since it was a one-arm movement. Tris and bis went great, although I had a significant drop in reps for the X-cen sets. I was shooting for 20 as usual, but ended up with 15 for tris and 12 for bis. The last X-cel sets went back up in reps, though. Go figure. Forearms got similar treatement but with 3 sets. All I kept thinking about was how much typing I need to do today. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

The e-books on this site were written to help you get closer to your physical potential with sensible bodybuilding strategies. Weight training is a demanding activity, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning a weight-training program. Any comments provided are for general information purposes only and do not represent medical advice. Proceed with the suggested diets, exercises and routines at your own risk.

Results using the programs and diets in these e-books vary from individual to individual. Testimonial endorsers’ results using it may be considered atypical.

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RESULTS:
"X Reps allowed us to cut our bodypart workouts in half, and we grew faster than ever—we got record mass and muscularity increases in only one month!"

STEVE HOLMAN
 

End of May,
then...

1 Month Later
after X-REP training...
 
July 1: X-REP
training made drastic
changes in muscle size, density
and
detail—no
steroids, no photo
retouching.