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JONATHAN LAWSON
 
End of May,
then...

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

 

X-Blog Training Journal

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

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JONATHAN--SATURDAY, FEB. 28, '15: LEGS, CHEST, TRICEPS (SS + TORQ)
Saturday morning snowtime training session. Good times! Finally some snow again to cover our ugly brown lawn. I can handle the snow, as it's a good excuse for outdoor fun, but I've had about enough of the cold-with-no-snow parts of this winter. Moving on...

Quads:
Squats (3x30,20,15); Sissy squats (1x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x30,20,15); Leg curls (1x18)
Calves: Donkey calf raises (3x50,40,30 + X Reps); One-legged calf raises (1x15 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); DB flyes (1x12 + X Reps)
Triceps: Lying extensions (3x30,20,15); Bench dips (1x18)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
It was a good workout overall. Heck, I was able to do squats for the first time in a couple of months, it seems. I was in slow-mo, however, and not sure why. Could've been because it was Saturday morning and I didn't feel rushed, or maybe it was just the 30,20,15 sequence on squats. The more I think about it, that might have been it. LOL! Those burned like crazy, but felt incredible. My lungs had trouble keeping up, though. Pump was great across all bodyparts, and you can see I decreased the chest work a bit. Lower pecs have been responding fine, but uppers are looking flat again, so this an attempt at focus more than anything else. Now, time to see if there's enough snow on the ground to try and keep up with my 5-year old boy.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 27, '15: LEGS, CHEST, BACK, DELTS, ARMS, ABS (4X, X-CENTRIC)
I was out of town for a while and did not hit the gym. Shame--so I decided to torture myself today with a full-body workout. Penance. I had it all planned before I walked in--antagonist-muscle supersets, like quads-hams, etc. I would start with Feet-forward Smith-machine front squats supersetted with Smith-machine back squats. But of course, even at 7 a.m. people can get in your way. Smith machine was taken, so time for some improvisation......

Hams/Quads: 
Flat-back hyperextensions (4x12) ss Sissy squats (4x10)
Chest: Machine bench press (4x12)
Back/Delts: Undergrip pulldowns (3x12); Cable rope upright rows (3x10) ss Cable rope rows (3x10); Seated bent-over laterals (2x15,12) ss Seated laterals (2x7,6--both sets Xcen)
Arms: Incline DB extensions (3x10) ss Incline curls (3x10); DB pullovers (1x12) ss Alternate DB hammer curls (1x10)
Calves/Abs: Leg press calf raises (3x15,12,10) ss Machine crunches (3x10); Seated calf raises (1x15(8)(6) + X Reps--double-drop set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: It may have been a blessing that the Smith machine was taken. Doing the two more isolated stretch-position exercises for quads and hams took less out of me. Even so, my energy and cardio systems were taxed with the rest of the workout, as I moved fast--even between supersets, taking around 20 seconds. I wanted to do supersets for chest and back. I had planned on pushups with horizontal chins on the Smith. Nope, still taken when I got to chest, so I opted for the exercise I feel best, the Precor machine seated bench press, hands move inward as you press. Great workout, nevertheless. Full-body workouts are somewhat magic in that you get to hit every muscle which produces an overall anabolic effect. Excellent metabolic stimulation.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 26, '15: BACK, DELTS, BICEPS, ABS (SS + 4X + TORQ)
You may have noticed that I missed a training day yesterday. It was because of a kid's birthday party. No, not because I had to go to an early-morning birthday party, but because we went to one a few days before. Nothing hits your stressed adult immune system like a dozen germ-infested kids running around and coughing on you...

Back:
Chins (3x12); Pullovers (1x15); Behind-the-neck chins (3x10); One-arm DB rows (1x15); Bent-over bent-arm laterals (2x18,15); Forward-lean shrugs (1x20)
Delts: DB upright rows (3x30,20,15); Incline one-arm laterals (1x15 + X Reps); Lateral raises (1x18 + X Reps)
Biceps: DB curls (3x30,20,15); Incline DB curls (1x15 + X Reps); Concentration curls (1x15 + X Reps)
Abs: Full-range crunches (3x30,20,15)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
I probably need to boost my vitamin intake when I know there are kid parties for us to attend, as it seems inevitable that I'll get sick otherwise. I thought I was fine, but my son got sick, then I was bound to be next... And I was. Took me out for a day and a half. Today was a good one, though, so I didn't feel too terrible about missing. I went with 4X (3X, really) on midrange exercises for back, but only because I didn't think I could get 30 reps on Chins. LOL! TORQ felt particular good on the delts and biceps, and I was really just happy to wake up feeling healthy again. Kids! ha!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, FEB. 23, '15: LEGS, CHEST, TRICEPS (SS + TORQ)
It's a new dawn, it's a new day, it's more tension time for me! Still liking the Size Surge split, and as much as the low-volume approach has its merits, I feel like that's run it's course for now, so it's time for a bit more tension time, and a lot more muscle burn...

Quads:
Step-back lunges (3x30,20,10); Sissy squats (1x12)
Hamstrings: Stiff-legged deadlifts (3x30,20,10); Leg curls (1x15)
Calves: Donkey calf raises (3x50,40,35); One-legged calf raises (1x14)
Chest: Incline DB presses (3x30,20,10); Incline flyes (1x10); DB bench presses (2x20,10); DB flyes (1x10)
Triceps: Lying extensions (3x30,20,10); Overhead extensions (1x12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.

Summary:
This one took a little longer than normal, but only because my lungs need to catch up with me a bit. Total number of sets isn't much different, but the TORQ sets definitely last longer, and I need an extra 10+ seconds of rest after the 30-rep set for now. That'll resolve itself by the end of the week, though. I got a good reminder of what deep muscle burn feels like, as well as just how many reps 30 is... Especially on an alternate-bodypart exercise like Step-back lunges. That's actaully 60 reps total, and a heck of a way to get going on a Monday morning. Trying to keep some balance for now by using TORQ on the midrange exercise followed by a standard, single set. That will likely change or increase in the near future.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SATURDAY, FEB. 21, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Shockingly great workout considering I woke up at 3 a.m. on a Saturday for no good reason. Although, it sure makes for a productive weekend when you've managed 4 hours of work and half a pot of coffee by 7 a.m. Workout might've been great because of the higher reps, or maybe because I was delirious (or maybe both?)...

Back:
Chins (2x15,10); Pullovers (1x15); Behind-the-neck chins (2x10,8); One-arm DB rows (1x15); Bent-over bent-arm laterals (2x15,12); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x15,12); Incline one-arm laterals (1x15); Lateral raises (2x14,12)
Biceps: DB curls (2x15,10); Incline DB curls (1x12); Concentration curls (2x15,10)
Abs: Full-range crunches (2x20)—last set ss with Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I guess I can't say that I woke early for no reason, as my son was up with a cough most of the night, so once my brain got rolling around 3 a.m. there was no hope of going back to sleep. By 4 a.m. I gave up and got out of bed. It was rough to get started with the workout, but all was good after the first 30 seconds. Back, delts and biceps all responded really well to the slight increase in reps, and the short rest periods kept things moving along quickly, so no increase in time spent in the gym. Not a bad way to start the weekend - aside from the sick boy who won't get much play time today.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 20, '15: DELTS, ARMS (4X, X-CENTRIC)
Thank God It's Friday--because I get to train shoulders and arms. Looking for a big pump today, so supersets led the way...

Delts:
 Machine presses (3x10, 1x7--Xcen); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8); Seated bent-over laterals (2x15,12) ss Seated lateral raises (2x7,6--these sets Xcen, 1x10--Xcel)
Triceps: Close-grip machine bench presses (3x10, 1x7--Xcen); Incline DB overhead extensions (3x10) ss Bench dips (3x8)
Biceps: Undergrip pulldowns (3x10, 1x8--Xcen); Incline curls (3x10) ss Facedown alternate incline curls (3x7,6,5)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x17,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: By the end of the workout I looked 10 pounds heavier. Nice--and motivating. Amazing what a pump can do visually. Not to mention the great feeling of blood rushing into and filling the muscles. That's the addicting part. Arnold was only partially right--it does feel like sex, but with a blowtorch involved. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 19, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
The rep numbers are increasing a bit, and I can't help it. As much as I love the feeling of strength building up, I much prefer the balance of a good poundage with sufficient reps to make for a skin-stretching pump. No changes to the training split at this point, but I am increasing the number of reps here and there...

Quads:
Step-back lunges (2x12,10); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x14); Leg curls (2x12,10)
Calves: Donkey calf raises (2x50,40); One-legged calf raises (2x15,12)
Chest: Incline DB presses (2x15,10); Incline flyes (1x10); DB bench presses (2x12,10); DB flyes (1x10)
Triceps: Lying extensions (2x12,10); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I only increased a few reps here and there as a means to increase tension times, but it made a big difference in feel. Plus, it's getting close to time to change the routine up a bit, so this is a good way to transition into the next training phase. I'll likely stick with the every-other-day split for a while, as it seems to be a good balance of rest/recovery and volume. For now, this was great workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, FEB. 18, '15: LEGS (4X, X-CENTRIC)
My youngest daughter (19) does not like our new gym: "It's too quiet, and there is no buzz and not enough young, buff people working out." Hey, different strokes. I love the gym because my workouts are meditation--one reason I like it empty with no "buzz." Some people need other "buff" people for motivation. I don't--at least not anymore. It was different in my younger days. But now I'm having great, quick workouts in my new fairly empty gym. Today's was a great one--and fast...

Quads/Hams:
 Smith-machine feet-forward front squats (3x6) ss Smith-machine back squats (3x8); Seated leg curls (4x10); Leg extensions (4x10 + X Reps); Flat-back hyperextensions (2x7--both Xcen) ss Sissy squats (2x6--both Xcen)
Calves: Leg press calf raises (4x15,12,10,9, 1x12--Xcel); Leg press calf raises (2x9--both Xcen); Seated calf raises (3x15,12,10 + X Reps) 
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: I'm trying to start working in some X-celeration sets alone with the X-centric. Those speed reps (Xcel) will provide good change to gain and get more growth-fiber activation. Really felt that on calves, the only muscle group I used Xcel on today.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, FEB. 17, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Great workout, but I have to admit... Training every other day makes it hard for me to keep track of what day it is. LOL! I love the built-in rest/recovery, though. Today was great even though I rushed it a bit to stay on schedule. That actually seemed to make it better, as I made sure to keep rest periods at a minimum...

Back:
Chins (2x12,10); Pullovers (1x12); Behind-the-neck chins (2x10,8); One-arm DB rows (1x10); Bent-over bent-arm laterals (2x10,8); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x12); Lateral raises (2x12,10)
Biceps: DB curls (2x12,10); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x15); Full-range crunches (2x12); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I got a great pump today for some reason, and I really think it's just the reduced rest time from rushing a bit. I wasn't in such a rush that I had to skip anything, but I wanted to make sure it was all done in the shortest time possible. That made the rest much more condensed, as I think I start to push the between-bodypart rest periods a bit when I'm not on a full-on 4X or TORQ sequence as with this routine. When I remember to keep low rest periods (35-45 seconds), the pump ends up off the charts.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 16, '15: CHEST, BACK, ABS (DP 4X, 4X, X-CENTRIC)
Great motivation today. Must be because it's Presidents Day (I make my kids call me El Presidente around the house--LOL, kidding). Seriously, every target muscle responded amazingly well today, which made for a skin-stretching pump...

Chest:
 Machine dips (3x12,9,7, 1x7--Xcen); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine flyes (3x10)
Back: Machine rows (3x12,9,7, 1x8--Xcen); DB pullovers (2x12,10) ss Bent-arm bent-over laterals (2x9); Machine chins (2x9,8, 1x7--Xcen); Cable rope upright rows (3x12,9,7, 1x7--Xcen) ss Cable rope rows (3x10,8,7, 1x6--Xcen)
Abs: Machine crunches (2x7,6--both Xcen, 2x9,7); Planks (2x40 sec.) ss Leg press calf raises (2x20,17 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: While the motivation was high, I was sneering at my calves. My more frequent runs may be taking a toll. Need more weight work, so I supersetted Leg press calf raises with my Planks to end the workout. Good solution to get in some extra calf work. And speaking of abs, I think that doing a couple of X-centric sets first on Machine crunches helps the mind/muscle connection on the second two sets. I really felt them more than when I end with X-centric. Hmm, may be something to re-try on other hard to feel muscles, like lats.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SUNDAY, FEB. 15, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Back on track after a very interesting week. Between birthdays, last-minute scheduling changes, being on the verge of getting sick and Valentine's Day, the workouts were all over the place. Sunday morning is the perfect time to dial things back in...

Quads:
Step-back lunges (2x12,8); Sissy squats (2x12,10)
Hamstrings: Leg curls (3x14,12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x15,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,8); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Workout was a carbon copy of last Monday. Low back felt okay, but it wasn't up to the support I wanted on Stiff-legged deadlifts, so those are still on the delete sheet for now. I hate that, but it's better than making myself crippled for a week. Great workout, though, and I got to show my son some exercises he seemed to like. He also refused to let me show him proper technique on a couple of others, so life is all about balance. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 13, '15: DELTS, ARMS (4X, X-CENTRIC)
Timed it right today--empty gym; only a few people using the weights. Nice. I tried a few different things today compared to last Friday--like my first exercise: Precor machine presses...

Delts:
 Machine presses (3x10, 1x7--Xcen); Incline one-arm laterals (3x10); Seated bent-over laterals (3x15,12,10) ss Seated lateral raises (2x7,6--these sets Xcen, 1x9--standard set, same weight)
Triceps: Close-grip machine bench presses (3x10, 1x7--Xcen); Incline DB overhead extensions (3x10); Pushdowns (3x10)
Biceps: Undergrip pulldowns (3x10, 1x8--Xcen); Incline curls (3x10); Machine preacher curls (3x10)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x17,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: This gym just opened, so all of the machines are pristine--smooth. I like most of them, and the overhead press machine was great; my shoulder didn't even pop. Speaking of shoulders, I decided to do Incline one-arm laterals instead of One-arm cable laterals. Good change to gain. One machine that's not so great is the preacher curl. It's okay for something different, but I get much more from Concentration curls. Still, monster pump today--on Friday the 13th. Glad I didn't bad luck during my workout--like a heart attack. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 12, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
You may have noticed an extra day since the my last workout. Went to bed feeling 100% fine on Tuesday night, but woke up with a nasty sore throat, headache, and body aches. As much as I love working from a home office, I'm pretty sure my immune system gets lazy since I'm never around anyone other than my family during the week. My son's birthday party was Sunday, so I'm blaming those kids. LOL...

Back:
Chins (2x10,9); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x10); Bent-over bent-arm laterals (2x10,8); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,8); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x15); Full-range crunches (2x12); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
I felt much better this morning, but probalby only about 75-80%, and I didn't want to push my luck. If you see fewer reps above, it was with the same weight by stopping shy of failure. Anywhere the reps were the same means that I went down in weight ever so slightly. The plan is to train legs, etc. tomorrow in order to get back on track, but I'll decide for sure when I wake up in the morning.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, FEB. 11, '15: LEGS (4X, X-CENTRIC)
I squatted on last week's leg day, so the plan was leg presses today. The gym was fairly empty, but of course someone was on the leg press. Not a bad thing, however. I've been having a bit of right hamstring pain, and it may be due to strength imbalance. A good time to experiment with working hams first. And what the heck, I decided to mix it up even more and shuffle in some quad exercises between ham moves...

Hams/Quads:
 Seated leg curls (3x10, 1x8--Xcen); Leg extensions (3x10, 1x8--Xcen); Flat-back hyperextension (3x10); Leg presses (3x12, 1x8--Xcen); Smith-machine front squats (1x7--Xcen) 
Calves: Leg press calf raises (4x12, 1x9--Xcen, 1x9--Xcel); Seated calf raises (3x15,12,10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: A quick workout with some excellent change to gain--exercise-order shuffle. And the X-centric sets are really hitting some deep fibers. My abs are still sore from Monday when I did two standard sets and two X-centric sets on the crunch machine. Negative-accentuated sets do some good, unique stuff for muscle stimulation--and fat burning too. Give it a try--lift in one second and lower in six for around seven reps. The weight should be heavy enough that you can't keep the lowering at six seconds on the last rep or two.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 9, '15: CHEST, BACK, ABS (4X, X-CENTRIC)
My first chest/back workout at the new gym, and the first time I was in on a Monday. More people than the other two days, but I was in earlier--around 6:45. Luckily, most of them were probably there at 6 because by 7 the gym was fairly empty. Great workout--no one got in my way, and the Precor machines are smooth...

Chest:
 Seated machine bench presses (3x10, 1x7--Xcen); Machine flyes (3x10); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine dips (1x7--Xcen)
Back: Machine rows (3x10 + X Reps); Pulldowns (3x10); DB pullovers (2x12) ss Bent-arm bent-over laterals (2x9); DB upright rows (3x10) ss DB shrugs (3x9--semi-Xcen); Facedown incline DB rows (1x8--Xcen)
Tri's/Bi's: Lying DB extensions (2x12) ss Seated DB curls (2x10)
Abs: Machine crunches (2x10, 2x7,6--second two sets Xcen); Planks (2x40 sec.)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: Very motivated today, which is why I did a mini-triceps/biceps routine as a bonus. Every machine I used was great, and of course you can't go wrong with dumbbell moves. So far I'm really liking the new, smaller gym atmosphere and equipment. And the lighting make me look in better condition than I am. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, FEB. 9, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Sure, chest work happened to fall on National Chest Day, but there's something really great about starting a Monday morning with leg work... At least when you're feeling as good as I was this morning. Best part of it, aside from how great it was during the actual workout, is the fact that you get a good hormonal boost from starting with big exercises on big bodyparts. Perfect for us old guys...

Quads:
Step-back lunges (2x12,8); Sissy squats (2x12,10)
Hamstrings: Leg curls (3x14,12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x15,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,8); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
While the Step-back lunges may not be as "big" of a movement as squats, they still get the job done, and my quads and glutes sure don't seem to complain (except for the deep scream-inducing burn). Low back felt fine right up until my warmup set of Stiff-legged deadlifts. As you can see above, those aren't included. I had to increase the workload on Leg curls instead. Otherwise, everything was spot-on through the workout. Felt really strong on the chest work, too. That makes for a happy Monday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SATURDAY, FEB. 7, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
We had to get to Saturday-morning Judo for my son, so this was a low-rest, all-out training session. I liked it! I had to condense 45 minutes of work into 30 minutes, and I didn't want to skip anything at all. That meant very little rest between anything...

Back:
Chins (2x12,10); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x10,8); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,8); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x18); Full-range crunches (2x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Great pump, and the lungs got a nice blasting, too. I thought for sure I'd have to at least skip abs, but all the huffing and puffing meant that I was able to jam everything into my limited amount of gym time. I could've rested more and skipped a shower, but who are we kidding... No body wants that. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, FEB. 6, '15: DELTS, ARMS (4X, X-CENTRIC)
My favorite workout at my new, more-compact, less-crowded gym. Loved it. I was so excited, I even made it to the gym earlier than usual--by about 6:45 a.m. There were a few people there, but not enough to get in my way--and most were on the cardio machines. I hope they did a weight workout before, but I doubt it. Someday people may learn that weights are most important...

Delts:
 Arnold presses (3x10 + StatX); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8); Seated bent-over laterals (3x15,12,10) ss Seated lateral raises (3x7,6,5--all sets Xcen)
Triceps: Close-grip DB bench presses (3x10); Cable pushouts (3x12) ss Pushdowns (3x8); Machine dips (1x7--Xcen)
Biceps: Undergrip pulldowns (3x12); Incline curls (3x10) ss Facedown alternate incline curls (3x7); Machine preacher curls (1x8--Xcen)
Tri/Bi/Brachialis: DB pullovers (2x12) ss Alternate hammer curls (2x10)
Forearms: DB wrist curls (2x15,12) ss Rockers (2x17,15)
Calves: Leg press calf raises (1x15(10)(7)--double drop; 1x15--Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: Looking for a big pump today, so I worked in some supersets--and I finished most muscle groups with a set, or a few sets, of X-centric work. It's the quickest way to get a fat-to-muscle transformation kick-started, as it produces myofibrillar thickening, sarcoplasmic fluid expansion and muscle burn for growth hormone release. I'm trying to do X-centric every workout. I like ending a bodypart with it because it really augments the pump. Nice to walk out of the gym feeling large and in charge. Lol. [For more, see The X-centric Mass Workout--only $10 HERE]
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, FEB. 5, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
I got bold and tried a warm-up set of squats... Then promptly went to my lunges instead. LOL! A bit of a rushed workout because of other things on the schedule, but still good, and the only thing I cut back on was rest, so there was a metabolic benefit...

Quads:
Step-back lunges (2x10,8); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (2x12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x14,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Surprisginly good workout considering I had to rush it a bit. I've been on reduced rest periods anyway, so there was no shock to the system, but 15 seconds less is still 15 seconds. Strength was fine, though, and the pump was fantastic. Interval cardio tomorrow and then back to the iron on Saturday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, FEB. 4, '15: LEGS (DP 4X)
New gym! I just joined a second gym--smaller than the other but closer to my house. It's missing a few favorite pieces, like a standing calf machine and lying leg curl, but I can easily get around not doing those. And when I want those move, I can go to the other gym. The new environment today was very motivating, and there were only a couple of other people working with weights when I walked in at 6:50 a.m....

Quads:
 Smith-machine front squats (3x6) ss Smith-machine back squats (3x8)--I added weight to each set; Leg extensions (4x12 + X Reps)
Hams: Hyperextensions (3x12); Seated leg curls (4x12,10,8,6 + X Reps--add weight each set)
Calves: Leg press calf raises (5x15,12,10,9,8--add weight for four sets); Seated calf raises (2x15(9)--drop sets; 1x17 + X Reps); Leg press calf raises (1x20 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary: Surprised that my new gym had a great seated calf machine but no standing. Weird. They gym is not very hardcore--most people there were on cardio machines--but that's okay with me. It helps me focus and get it done--and no one gets in my way. Having as much experiences as I do means I can have a good workout with just about any selection of equipment. I really needed a change of environment, one that was less "frantic" and crowded. That's just what I got--and I was out of there by 7:45 a.m. Up next is delts and arms. We'll see how the new gym lines up for my favorite workout of the week on Friday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, FEB. 3, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
I think I'm a fan of this every-other-day split. At least now that I remember to train on the weekend. LOL! It gives me a day in between for interval cardio when I'm in the mood, and it means that I get more time to work on the "off" days even when I do cardio. Plus, workouts are still under an hour (usually close to 45 minutes) and focus is high thanks to the bonus recovery day in between...

Back:
Chins (2x12,10); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x14); Bent-over bent-arm laterals (2x10,9); Forward-lean shrugs (1x18)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,9); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x18); Full-range crunches (2x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Great one today! Everything just felt "in tune," so the feel was great on everything. As mentioned above, I'm really enjoying this split, so even after Phase 2 comes to an end in 3 weeks, I'll probably stick with the same split, but I'll be incorporating some tension-time-extending techniques. Before that, however, I have a feeling some X-centric sets might be in my future, as the idea of burning of some winter-based adipose tissue sounds somewhat appealing.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, FEB. 2, '15: CHEST, BACK, ABS (DP 4X, X-CENTRIC)
Empty-gym Monday--of course, it is the day after the Superbowl, so many may be dealing with hangovers or the one-yard pass play that did in the Seahawks. Good game--but time to train...

Chest:
 Machine dips (4x12); Low-incline flyes (2x10,8) ss Low-incline DB presses (2x7,6--both sets Xcen); Machine flyes (2x12,9) 
Back: Machine rows (4x12 + X Reps); DB pullovers (3x12) ss Bent-arm bent-over laterals (3x9); Rope cable upright rows (3x12) ss Cable rope rows (3x8--semi-Xcen); Hammer machine high rows (3x8,7,6--Xcen every set)
Abs: Machine crunches (3x7,6,5--all sets Xcen); Planks (2x40 sec.)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Included a few supersets today to get more work done in the same amount of time--less than an hour, my goal for every workout. The X-centric sets also help hammer the muscle to the core thanks to lifting in one second and lowering in six on every rep. That usually results in soreness--and my abs were incredibly sore that last time I used Machine crunches for three sets of X-centric reps. I remember vividly because I had a cough. The next two days after I would scream after every cough. Lol. Still, soreness is muscle damage, but it encourages me because I feel I've worked the muscle hard. Does it result in more gains? Never seen a study that said yes, but if you produce muscle trauma, it should supercomensate and remodel. Excessive soreness is not good, however. In other words, let's hope their is no screaming tomorrow.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SUNDAY, FEB. 1, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Funny, but I almost forgot to train today. Sundays have been "if I feel like doing something" random training for years, but the split of Phase 2 means either a Saturday or Sunday every weekend. I happened to remember just as I was about to get something to eat. Turned out to be a great snow-day Sunday workout...

Quads:
Step-back lunges (2x10,8); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x14); Leg curls (2x12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x14,12)
Chest: Incline DB presses (2x10,8); Incline flyes (1x9); DB bench presses (2x10,8); DB flyes (1x10)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (2x12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Step-back lunges are great! I really feel my quads and glutes doing the work, and not even a tingle of back pain. For now, that's a win-win. The only change to the workout today was adding a set of Bench dips for triceps. I just wanted to number of sets to match what I was doing for biceps on the other day. I'm weird like that, but it felt great. Workout was outstanding. No pressure to get done by a certain time, and a good amount of snow falling outside, so I know there's a good day of play ahead with my son. Only problem might be trying to run in the snow after the leg work. LOL

Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 30, '15: DELTS, ARMS (4X, X-CENTRIC)
Woke up a bit late today, but I still made it to the gym at 7. Excited for shoulders and arms--and the pump, a good motivation alarm. Here's the size-building drill--with some X-centric sets to fill the bill...

Delts:
 Arnold presses (3x12 + StatX); Machine laterals (3x10 + X Reps); Seated bent-over laterals (3x15,12,10) ss Seated lateral raises (3x7,6,5--all sets Xcen)
Triceps: Close-grip DB bench presses (3x12); Incline DB extensions (3x10); V-handle pushdowns (2x10, 1x7--Xcen)
Biceps: Separate-handle undergrip pulldowns (3x12); Incline curls (3x10); Concentration curls (2x10, 1x7--Xcen)
Tri/Bi/Brachialis: DB pullovers (2x10) ss Alternate hammer curls (2x9)
Forearms: DB wrist curls (3x15,12,10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Finishing each muscle with an X-centric set is a great pump enhancer. Plus, the slow-mo negatives (lift in one seconds, lower in six) provides a unique stress on many growth fibers--some that may have been neglected with the standard-speed sets. After all these years, X-centric is still one of my favorite go-to change-to-gain tactics. [For more, see The X-centric Mass Workout--only $10 HERE]

Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 30, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Great workout! Back work was outstanding, delts felt great, and biceps got a good pump. Only complaint would be that the fullness and pump aren't lasting as long as they do when I use more sets/reps. I'll stick with things as-is for at least another week, and will stay on the same every-other-day split, but might end up adding some 4X or TORQ sets, or maybe just some regular X Reps for some longer sets...

Back:
Chins (2x12,10); Pullovers (1x10); Behind-the-neck chins (2x10,8); One-arm DB rows (1x14); Bent-over bent-arm laterals (2x12,10); Forward-lean shrugs (1x14)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x12,10)
Biceps: DB curls (2x10,9); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (1x18); Full-range crunches (2x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
Workout felt really good, and I probably don't need any changes just yet, but I'm itching for some longer tension times. Probably some minor changes in the next couple of weeks, but I was really impressed with today's workout. Strength is still going up, and the only change today was to abs, where I opted for 1 set of leg raises and 2 on full-range crunches, rather than the other way around. Looking forward to remembering my Sunday session this weekend. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JAN. 21, '15: LEGS (DP 4X)
Still having pain in my upper right hamstring. It seems to worsen when I do ham-stretching moves, like stiff-legged deadlifts, so I avoided those today. Still a great workout, especially adding a few X-centric sets...

Quads:
 Front squats (3x5) ss Back squats; Leg  extensions (3x10,8,7 + X Reps); Sissy squats (1x6--Xcen)
Hams: Leg curls (4x10,8,6,6--last set Xcen)
Calves: Standing calf raises (3x12,10,8 + X Reps); Leg press calf raises (4x12,10,9,6--last set Xcen); Seated calf raises (2x15,12 + X Reps);  
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Not including the Stiff-legs had my hamstring feeling much better postworkout--although my quads were aching big time. It was a good ache, however. As I mentioned, the X-centric sets--lifting in one second and lowering in six on six to seven reps--made for a good push past the growth threshold. We really value the X-centric tactic, either as reduced-poundage last set of a 4X sequence or as stand-alone sets, as I did on Sissy squat. We want trainees to get the full mass-building spectrum of Xcen training, so we've put The X-centric Mass Workout e-book on sale for $10. It's one of our best sellers at this time of year because the method stimulates muscle growth while helping you lean out faster. Check it out HERE.

Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 28, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Okay, so I'm taking squats off the table for a while. No major injury, but high levels of pain while feeling on the verge of something bad about to happen. Not worth the risk, so lunges will be the prime quad move for now. I guess this will be one way to avoid any future old-guy-with-flat-butt issues...

Quads:
Step-back lunges (2x10,8); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x10); Leg curls (2x12,10)
Calves: Donkey calf raises (2x45,40); One-legged calf raises (2x14,12)
Chest: Incline DB presses (2x12,10); Incline flyes (1x10); DB bench presses (2x10,8); DB flyes (1x9)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (1x12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
The warmup on squats felt okay, but the first 4-5 reps of a real set made me realize I was a ticking time bomb, so I stopped and moved on to Step-back lunges. They actually felt great for quads and glutes, with zero lo-back pain. They take twice as long because of doing alternate legs for each rep, but that's not a bad thing from a conditioning standpoint. For chest I decided to swap things around, so I'm starting with Incline presses for upper pecs, then finishing with lower-pec work. Personal preference, and mostly because I need more upper-pec development at the moment. Great workout once I was able to let go of the need to squat... For now.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JAN. 26, '15: CHEST, BACK, ABS (DP 4X, PS 4X)
Upped my volume again by a set or two, and stuck to downward-progression 4X for the big midrange exercises--but with a twist. Instead of adding weight again for the last (fourth) set, I reduced the weight back to my set-1 poundage and did a speed set. Great change to gain. I also used supersets to get more volume in less time...

Chest:
 Hammer-machine decline presses (4x12,10,7,12--add weight every set, except last; reduce for speed set + X Reps); Machine flyes (3x10,7,12--same weight on sets 1 and 2; reduce weight for last set and do speed); Hammer machine incline presses (3x10,8,12--same weight on sets 1 and 2; reduce weight for set 3 for speed set + X Reps) 
Back: Separate-handle cable rows (4x12,10,7,12--add weight every set, except last; reduce for speed set + X Reps); DB pullovers (3x12) ss Bent-arm bent-over laterals (3x8); Rope cable upright rows (3x12,10,8--add weight each set) ss Cable rope rows (3x10,9,8--add weight each set); Pulldowns (3x12,8,6 + StatX--added weight each set)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec.); On-the-floor crunches (1x15--speed set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 A speed set on the last set of a 4X or 3X sequence is a great way to get at more growth fibers. I reduced the weight back to my first-set weight, or perhaps a bit lighter, and did reps that took about 1 to 1.5 seconds--still controlled but rapid-fire. If you're into heavy weights, you could add weight and do an X-Only set. I might even try that once I'm completely back into it. X-O sets should be safe, even for older guys like me. More on that in this week's e-zine.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 26, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Apparently it's been a long time since I trained on an every-other-day split, because I blew right through the weekend and only realized this morning that I missed a workout. LOL! I guess I'll just consider the extra rest as a break-in for Phase 2. And NOW it's in full swing...

Back:
Chins (2x12,10); Pullovers (1x12); Behind-the-neck chins (2x10,8); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x12); Forward-lean shrugs (1x14)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x10); Lateral raises (2x10,9)
Biceps: DB curls (2x10,9); Incline DB curls (1x10); Concentration curls (2x10,9)
Abs: Leg raises (2x15); Full-range crunches (1x15); Planks (1x60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
While I have trained on several weekend days over the past several months, it's never been part of the routine, and just something I'd do when I felt the need. This is probably the first time in 6+ years that weekend training has been part of my schedule, and old habits die hard. It was a great workout today, though, and back felt pretty outstanding. Pump was great on all bodyparts, and I love the level of focus you need when you've only got 1-2 sets per exercise to make it worth it. Yes, my rep counts are, and will continue to be, higher than prescribed in the Size Surge Workout, but only because I like to maintain a balance between power and tension time. This is a good balance for now, and a big change compared to the last few years of training. It's like a flashback while utilizing techniques that work better for me now that I'm "well aged" compared to when I was in my 20s.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 23, '15: DELTS, ARMS (4X)
I always look forward to training shoulders and arms. Motivating to pump up those muscle groups. I pretty much kept to standard 4X and 3X sequences plus X Reps on the last set--and a superset or two to keep things interesting...

Delts:
 Arnold presses (4x10 + X Reps); One-arm cable laterals (3x10 + StatX); Machine laterals (3x10 + X Reps); Seated bent-over laterals (2x15) ss DB front raises (2x8)
Triceps/Biceps: Machine dips (3x10); Separate-handle undergrip pulldowns (3x10); Incline DB extensions (3x10) ss Incline curls (3x8); V-handle pushdowns (3x10); Concentration curls (3x10); DB pullovers (2x10) ss Alternate hammer curls (2x9) 
Forearms: DB wrist curls (2x15,12); Seated DB rockers (1x18)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 I usually take longer at this workout because I enjoy it so much. It took me about an hour--with plenty of pain to gain. Pump was awesome and the gym was pretty empty, which is why I got to hit a number of free-weight exercises today. However, I forgot to include at least one X-centric set for each muscle. I'm trying to include that for a change of pace as well as a bit of extra fat burning during the muscle-repair process.

Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 23, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
I can squat again! Okay, low back isn't quite 100%, but it's close enough to do squats without feeling like I'm going to die. Had an appointment to get to, so this one was rushed a bit, but that's a good thing. It forced me to stick to the 35-45 seconds of rest between sets that I prefer...

Quads:
Squats (2x12,10); Sissy squats (2x12,10)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (2x12,10)
Calves: Donkey calf raises (2x40,35); One-legged calf raises (2x14,12)
Chest: DB bench presses (2x12,10); DB flyes (1x10); Incline DB presses (2x10,9); Incline flyes (1x10)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x10); Bench dips (1x12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
It was great to be able to squat again, and I'm fairly certain my visits to a great muscle and joint clinic nearby have helped. As much as the quick-fix for my low back is great, I'm looking forward to seeing if they can help me get rid of some chronic midback issues. So far, so good. Workout was a little more rushed than I wanted today, but still very good. The every-other-day split of Phase 2 is nice for recovery, and the workouts are short but intense. Plus, I'm still sticking with some interval cardio on the "off" days as a way to get body composition into a more spring- and summer-friendly state. LOL!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JAN. 21, '15: LEGS (DP 4X)
Getting back into it, which is why I re-introduced some TORQ. And since by abs got incredibly sore from 3 sets of X-centric work at Monday's workout, I decided to carry that over to legs. Hope I can walk tomorrow...

Quads:
 Leg presses (3x25,18,12--TORQ, added weight each set); Sissy squats (2x10,8); Leg  extensions (3x7,6,5--X-centric on all sets)
Hams: DB semi-stiff-legged deadlifts (3x12,9,7); Leg curls (3x7,6,5--X-centric on all sets)
Calves: Standing calf raises (3x15,10,8 + X Reps); Seated calf raises (3x15,12,10 + X Reps); Leg press calf raises (3x7,6,5--X-centric on all sets) 
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 It may not look like much on paper, but the X-centric sets got that deep ache and burn going--so much so that I limped out of the gym. I felt like I was an old man. Oh, wait, I am. Lol. Seriously, X-centric--lifting in one second and lowering in six on every rep--does some really good stuff for muscle stimulation. And it also has a fat-burning effect. Because of my newfound soreness from X-centric sets--not to mention the great pump they produce--we've put The X-centric Mass Workout e-book on sale for $10. It's one of our best sellers at this time of year because the method stimulates muscle growth while helping you lean out faster. Check it out HERE.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 21, '15: BACK, DELTS, BICEPS, ABS (SS PHASE 2)
Just the second workout of Phase 2, and my motivation was sky-high today. Probably just the mental benefits of a big change, but whatever it is, I'll take it. Knowing you have limited sets per exercise definitely makes you push harder...

Back:
Chins (2x12,10); Pullovers (1x12); Behind-the-neck chins (2x10,8); One-arm DB rows (1x12); Bent-over bent-arm laterals (2x12); Forward-lean shrugs (1x14)
Delts: DB upright rows (2x14,12); Incline one-arm laterals (1x12); Lateral raises (2x12,10)
Biceps: DB curls (2x12,9); Incline DB curls (1x10); Concentration curls (2x12,10)
Abs: Leg raises (2x15); Full-range crunches (1x15); Planks (1x60 seconds)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
That was a really great workout! Back felt more pumped than it has in a long time, from top to bottom and lat to lat. LOL! Of course, I'm making a very conscious effort to keep all negative reps in the 3-second range, so that makes a big difference on tension times. Even a 10-rep set still has 40 seconds of time under tension. The full-range POF work definitely adds a much-needed level of stimulation that was missing from Phase 1, but that's the beauty of the phase-training approach.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JAN. 19, '15: CHEST, BACK, ABS (DP 4X)
Added some volume today--did Downward Progression on the big exercises, 4X for chest (12,10,8,6) and 3X for lats and mid-back (12,9,7). I stuck with the 3-set sequences because there is crossover--when I work mid-back, the lats get some work, and when I work lats, the mid-back assists. Gym empty = Good workout...

Chest:
 Machine dips (4x12,10,8,6 + X Reps--add weight each set); Flat flyes (3x10,9,7 + StatX); Machine flyes (1x15 + X Reps) 
Back: Machine rows (3x12,8,6 + StatX--add weight each set); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x9); Pulldowns (3x12,8,6 + StatX--added weight each set); Rope cable upright rows (3x12,10,8 + X Reps--add weight each set)
Abs: Machine crunches (3x7,6,5--all sets X-centric)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 Last week I was averaging 6 sets per muscle; today I pushed it to around 8. For abs I only did 3 sets, but I used the X-centric method on all of them--lift in one second, lower in six. That really hammered abs. Felt great, as I haven't been able to use that ab machine in a while--it's popular; there's always someone on it. Luckily, I put an out-of-order sign on it before I started my back workout, so it was all mine. Lol--kidding--but that's not a bad idea.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 19, '15: LEGS, CHEST, TRICEPS (SS PHASE 2)
Phase 2 started with a bang! Unfortunately, that bang was in my lower back. LOL! I thought I was good-to-go after a warmup, yet my back gave out again within the first few reps of a normal set. I swapped over to lunges instead, as they allowed for some actual quad work without the back strain. Oddly, Stiff-legged deadlifts are fine...

Quads:
Lunges (2x10,9); Sissy squats (3x12,11,10)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (2x12,10)
Calves: Donkey calf raises (2x40,35); One-legged calf raises (2x14,12)
Chest: DB bench presses (2x12,10); DB flyes (1x12); Incline DB presses (2x10,9); Incline flyes (1x12)
Triceps: Lying extensions (2x10,9); Overhead extensions (1x9); Bench dips (1x10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.

Summary:
So, it wasn't the roar I was hoping for while moving into Phase 2, but after figuring out something that I could do for quads without dying, it was good. There's only a little bit more work for each bodypart, but it's full-range POF work, so the pump was significantly different, and longer lasting. A bit more focus, too, as there aren't as many muscle groups to concentrate on per training session, even though it took the same amount of time in the gym. Good stuff, and already looking forward to workout 2.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 16, '15: DELTS, ARMS (4X)
My last "break-in" workout--I will ramp up more next week--so I tried to keep my intensity moderate and my volume fairly low. Amazed at the pump though. I looked like I hadn't worked out for a while at the beginning of the workout, but once the pump set it, it looked liked I'd added 10 pounds of muscle in 40 minutes. Lol.

Delts:
 Arnold presses (3x12 + X Reps); One-arm cable laterals (2x10 + X Reps--first set standing, second kneeling); Seated bent-over laterals (2x15) ss Seated laterals (2x7--Xcen)
Triceps: Close-grip DB bench presses (3x10); DB pullovers (2x10); Pushdowns (1x10) ss Elbows-flared pushdowns (1x9)
Biceps: Undergrip pulldowns (3x12); Incline curls (2x10,8); Concentration curls (2x10,8)
Forearms: DB wrist curls (2x15,12) ss Alternate hammer curls (2x8,7); Seated DB rockers (1x15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 If you ever feel unmotivated, just go to the gym and work delts and arms. Getting the shoulder-to-wrist pump-it-up blitz will jack up your enthusiasm big time. It was tough to hold back once the blood started flowing--but the thought of scream-triggering soreness kept me in line.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 16, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
Well, that wasn't the stellar end to Phase 1 that I was hoping for, but it has me looking forward to Phase 2 at least. Back wasn't quite healed, so squats were out again. Plus, it was a short-on-time day, so I threw in some supersets...

Quads:
Sissy squats (3x12,11,10)
Hamstrings: Stiff-legged deadlifts (3x15,12,8)
Calves: Standing calf raises (2x40,35)
Back/Chest: Chins (2x12,10) ss DB incline presses (2x12,10); DB flyes (1x10); Bent-arm bent-over laterals (2x10,9)
Shoulders: DB upright rows (3x15,12,10)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
Tried to do Squats again, but a quarter of a warmup rep was proof that it was a bad idea. Ironically, however, Stiff-legged deadlifts didn't feel too bad, so those were okay. I did supersets for chest and back up front, but Bent-over rows were still out, so I ended with Bent-arm bent-over laterals just to get some sort of midback work beyond the Stiff-legged deadlifts. Shoulder work was all DB uprights, simply because I actually feel those in my delts. An okay workout, but not great. I'll consider this week to be the "medium-intensity" that I was going to skip before Phase 2.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JAN. 14, '15: LEGS (4X)
Took some will power to get to the gym today--waking up with a headache is no fun. I didn't push too hard, and amazingly enough, the workout cured it. Air has been colder and dryer, which may explain the above-the-neck ache. However, I did irritate a low-back/ham injury. More on that below. But once I got going, the workout was a good one...

Quads/Hams:
 Flat-back hyperextensions (3x10); Smith-machine squats (3x12,10,7--add weight each set); Leg curls (3x12,8,6(5)--drop on last set); Leg extensions (3x12,10,8 + X Reps)
Calves: Leg press calf raises (3x15,12,10--add weight each set); Standing calf raises (2x12,9 + X Reps--add weight on each set); Seated calf raises (3x15,12,10 + X Reps)
Stretch/Blood flow: DB stiff-legged deadlifts (1x12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 I had planned to do Leg presses first, but someone was on it. New plan: train hams first. I've had some pain in my upper hamstring, so I thought this was a good alternative--prioritize. Unfortunately, the ham pain is due to a previous lower-back strain, so the Hypers irritated it a bit. I went back and forth from a hammie move to a quad move, but the back/ham irritation made some exercises uncomfortable. Pushed through it--hope that wasn't a bad idea. All of that is why I ended with some light DB stiff-legged deadlifts--for more blood flow and hamstring stretch. All in all a good session--hey, it cured my headache.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 14, '15: CALVES, ARMS, ABS (SS PHASE 1)
Today's workout had to be adapted again, unfortunately. Calves became the first bodypart based on my single-rep warmup attempt with deadlifts. Even with 1/2 my normal warmup weight, I almost couldn't stand up. Still not sure how this happened, because it wasn't in the gym or doing anything around the house. I really think it's just a matter of always needing to sleep on my back or side. Oops...

Calves:
Standing calf raises (2x15,14)
Biceps: Standing curls (2x10,9); Concentration curls (2x10,9)
Triceps: Lying extensions (2x10,9); Bench dips (2x12,10)
Forearms: Wrist curls (1x12); Reverse wrist curls (1x12); Forearm rockers (1x10); Hammer curls (1x10)
Abs: Leg raises (2x15) ss Full-range crunches (2x15 + X Reps) ss Planks (2x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
As much as I hated not being able to do Deadlifts today, that anger actually helped elsewhere. LOL! I went heavier on everything else, and still managed to get a good number of reps with a good amount of time under tension. I'm surprised my early-morning yelling didn't wake anyone, but it sure made for a great workout. Now to con my wife into going back to her massage-therapy roots today or tomorrow so that I can actually train legs again on Friday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JAN. 12, '15: CHEST, BACK, ABS (DP 4X)
This is my second comeback week, so I decided to up the intensity and volume just a bit. I went with Downward-Progression 4X on most of the big midrange exercises, and I did standard sets--to failure or close--with short rests between for other moves. Still a quick workout, but the muscle activation felt deeper...

Chest:
 Machine dips (3x12,10,8--add weight each set); Flat flyes (2x12,10); Machine flyes (1x12 + X Reps) 
Back: Separate-handle cable rows (3x12,8,6--add weight each set); DB pullovers (2x10) ss Bent-arm bent-over laterals (2x9); Pulldowns (2x12,9); Rope cable upright rows (2x12,10--add weight each set) ss Bent-over cable rope rows (2x9,7--add weight each set)
Abs: On-the-floor crunches (2x20,15) ss Planks (2x30 sec.)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 It felt good to use some moderately heavy weight on my lower-rep sets with DP 4X--which was really DP 3X. I thought I'd better keep it to 3 sets on the big midrange moves since I was adding weight to each set. Worked great--got deeper muscle activation, and I hope I won't be so sore again. The supersets allowed me to get more work done in a short amount of time. One I'd never done before was the Rope cable upright rows with Bent-over cable rope rows. Supersetting upper back/delt exercise with a lat move had my entire back feeling huge--or at least more pumped that it has been. Great workout; glad to be back.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 12, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
I can't remember the last time I had to alter a workout because of low-back pain, but it happened today. No pain over the weekend, and no injuries lately, so I think I probably just slept on my stomach last night. That's become back suicide for me over the last several years, so legs got severly neglected today, despite how motivated I was...

Quads:
Sissy squats (3x12,11,10)
Hamstrings: Leg curls (3x10,10,8)
Chest: DB bench presses (2x10,9); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); DB shrugs (2x12,10)
Shoulders: DB presses (2x15,12); DB upright rows (2x15,12)
Calves: Standing calf raises (2x40,35)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
I walked into the gym feeling fine, but I soon as I stood back and attempted my first warm up rep on squats, I was done. I wasn't happy, but I did what I could with what I had. That meant no big movements, unfortunately, and a leg workout that felt more like a long warmup. Oh well. Felt plenty good on chest, and then quickly remembered my lower back when I tried a warmup rep on Bent-over rows. Those quickly turned into DB shrugs instead. Turned out to be a decent workout for chest, back, delts, and even calves. Quads and hams got an okay pump, but not enough to feel like I did anything significant.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JAN. 9, '15: DELTS, ARMS (4X)
Still breaking in after my vacation--and recovering from my soreness after Tuesday's workout (chest especially). Still a great one today--gym was empty so I took advantage with lots of dumbbell work, and even included some supersets.

Delts:
 Arnold presses (3x12 + X Reps); One-arm cable laterals (2x10 + X Reps--first set standing, second kneeling); Seated bent-over laterals (1x15) ss Seated laterals (1x7--Xcen)
Arms: Close-grip DB bench presses (3x10); Undergrip pulldowns (3x12); Seated overhead DB extensions (2x12,9) ss Seated DB curls (2x12,10); DB pullovers (2x10) ss Seated hammer curls (2x10)
Forearms: DB wrist curls (1x17) ss Seated DB rockers (1x20)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 It was a quick one, but I got in lots of quality work by including some supersets with all of those sets to failure. I was surprised at how full my pump was today considering my layoff, but I guess that's because my muscle glycogen stores are still overflowing thanks to vacation pie. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 9, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
Hard to believe next week will be the last one on Phase 1. I forgot just how short 4 weeks really is, but it's a great amount of time for keeping focus. Today's workout was great, and the interval cardio I've been doing on "off" days has me feeling great...

Quads:
Squats (2x15,12); Sissy squats (1x12)
Hamstrings: Leg curls (2x10,9)
Calves: Seated calf raises (2x15,12)
Chest: DB bench presses (2x12,10); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); Bent-over rows (2x10,9)
Shoulders: DB presses (2x12,10); DB upright rows (2x15,12)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
Time has flown by since starting this routine up, especially since I only originally intended to use it for one week as a holiday catch-up. Next week will be great, and I'm already looking forward to Phase 2, as I flash back to the original gains I made on this routine. The longer tension times from the higher reps and slower negatives, however, has even more potential. The feel for each muscle group is exponentially better this time around, but my eating, age, and overall activity levels are significantly different, too... We'll see how it all plays out in another 5-6 weeks.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JAN. 7, '15: LEGS/BACK, ARMS, ABS (SS PHASE 1)
Brisk! I woke up to see some social media updates from CA-based friends bragging about their near-80° forecast today, yet that's part of why we left... I didn't feel like rubbing our 9° morning in their faces, though. LOL! Great Wednesday workout weather, no doubt...

Legs/Back:
Deadlifts (2x12,10)
Calves: Standing calf raises (2x15,14)
Biceps: Standing curls (2x12,10); Concentration curls (2x10,9)
Triceps: Lying extensions (2x12,10); Bench dips (2x12,10)
Forearms: Wrist curls (1x15); Reverse wrist curls (1x15); Forearm rockers (1x15); Hammer curls (1x10)
Abs: Leg raises (2x15) ss Full-range crunches (2x15 + X Reps) ss Planks (2x45 seconds)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
Not quite cold enough to see my breath in the gym... So I opened the window. That worked! LOL! Managed to get a Rocky-esque Siberian training feel in the gym today, minus the raw eggs and snow boots. Deadlifts felt great, and they seem to be helping with my back issues. Go figure! Still going up in weight on just about everything, and the only real change today was adding in a set of Forearm rockers to get an extra set for both flexors and extensors. The one set of regular and reverse wrist curls simply doesn't feel like enough. Great workout!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--TUESDAY, JAN. 6, '15: LEGS, CHEST, BACK (4X)
I've been on vacation, with my only workouts being climbing five flights of stairs multiple times a day (we were staying on the fifth floor--elevator was very far from our room). Not hitting the weights for more than a week means I can expect soreness. I tried to keep the volume and intensity down, but I was anxious and motivated. Could be trouble tomorrow...

Quads, Hams:
 Smith-machine feet-forward front squats (3x6) ss Smith-machine back squats (3x8); Leg extensions (1x9 + X Reps); Leg curls (1x9 + X Reps)
Calves: Leg press calf raises (3x12(6)(5)--double drop on last set); Seated calf raises (1x15 + X Reps)
Chest: Hammer machine decline presses (3x10 + X Reps); Machine flyes (1x10 + X Reps) 
Back: Separate-handle cable rows (3x10 + X Reps); Pulldowns (2x12,9); DB pullovers (2x12); Rope cable upright rows (3x10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with Progressive-Speed 4X, X-centric sets, standard 4X and Downward-Progression 4X.

Summary:
 I kept my volume low--but couldn't resists doing X-Rep partials on the last set of most of my 3X sequences. I guess it was guilt--and I needed to feel the pain to gain. I kept my rest between sets to around 35 seconds. To be honest, by the end I was feeling a bit nauseous. I pretty much stumbled out of the gym, muscle spasming out as I drove home. I think I should've read my own break-in protocol in The Quick-Start Muscle-Building Guide. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--MONDAY, JAN. 5, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
Another good one! Didn't do my weekend HIIT cardio in exchange for running around the snow-covered hills in our backyard while tethered to my son on a sled. He had a blast, and I had a heck of a workout. Legs were actually a bit sore, but not enough toaeffect the workout. It was a good one all around...

Quads:
Squats (2x15,12); Sissy squats (1x12)
Hamstrings: Stiff-legged deadlifts (1x12); Leg curls (1x10)
Chest: DB bench presses (2x10,9); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); Bent-over rows (2x12,10)
Shoulders: DB presses (2x15,12); DB upright rows (2x15,12)
Calves: Standing calf raises (2x40,35)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
It wasn't a lot of snow, but it made for a great day of play, and some out-of-the-ordinary cardio. Temps were in the single digits, but I was still sweating, and my boy was laughing, so it was good times for all. Squats actually felt great today with legs being slightly sore, and strength is still climbing on everything. Not that I have any strength goals, but that makes it even more rewarding. Knowing that I'll only be on this routine for two more weeks makes the motivation climb a bit, too, as you only have so many workouts to make count.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--FRIDAY, JAN. 2, '15: LEGS, CHEST, BACK, SHOULDERS (SS PHASE 1)
The first workout of the year was a good one! Although it's several bodyparts to squeeze in each training day, the low number of sets means that the time spent in the gym isn't much different. Pump has been pretty impressive considering the relatively low volume, but I think that's due to the rep counts and the 3:1 cadence I'm using (3-second negatives)...

Quads:
Squats (2x15,12); Sissy squats (1x12)
Hamstrings: Leg curls (2x10)
Calves: Seated calf raises (2x12)
Chest: DB bench presses (2x12,10); DB flyes (1x10); DB incline presses (2x10,9)
Back: Chins (2x12,10); Bent-over rows (2x12,10)
Shoulders: DB presses (2x12,10); DB upright rows (2x15,12)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the Size Surge Workout e-book.

Summary:
The mellow New Year's Eve celebration we had at home meant that I was feeling pretty darn good this morning, and yesterday was just a day of family time... And cleaning up all the Christmas decorations. Still liking the fact that each training day starts with a big lower-body move, and there's a lot of direct/indirect work on each workout, so nothing is getting short-changed. Another 2 weeks of this, and it'll be time to switch over to Phase 2.
Diet, Supplements & 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.

Copyright © 2015 by Homebody Productions
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RESULTS:
"X Reps allowed us to cut our bodypart workouts in half, and we grew faster than ever—we got record mass and muscularity increases in only one month!"

STEVE HOLMAN
 

End of May,
then...

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