Welcome to our X-Blog, where we provide a brief report of our workouts every training day. Our current 3D H.I.T. workout is available in printable format in our latest e-book, X-traordinary Arms, along with new MRI based biceps and triceps specialization routines—for X-treme width, peak and sweep.

—Steve Holman and Jonathan Lawson
X-Rep.com

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.

FRIDAY, MAY 16, ’08: CHEST, BACK, TRICEPS, BICEPS, FOREARMS, ABS, SOLEUS (SUPERCOMPENSATION)
Our second workout of our downshift week. We only did two training sessions this week because Steve had to go out of town, but it was a good time for a supercompensation week (we've been training all out for a while now). That's why the split is different—we had to fuse two upper-body workouts today. Remember, all sets are subfailure...
Chest: Smith-machine incline presses (7 R/P 4 ); High-low cable flyes ss High cable flyes (8(5); Wide-grip dips (7) ss DB bench presses (8); Low cable flyes (7) ss Flyes (5) ss Pushups (6)
Back: Trap Bar deadlifts (8); Pulldowns (8 R/P Chins 4); Undergrip pulldowns (8); Bent-over DB rows (7); Behind-neck pulldowns (8) ss Cable upright rows (8)
Triceps: Flat-bench extensions (7) ss Close-grip bench presses (7); Wide-rope pushdowns (8) ss Overhead DB extensions (8); Kickbacks (10) ss Stiff-arm kickbacks (6)
Biceps: Barbell preacher curls (7); Cable curls (8 R/P 7); Dumbbell spider curls (8) ss Incline curls (8)
Forearms/Brachialis: Rockers (drop; 12(9)); Alternate hammer curls (9)
Abs: Incline kneeups (10) ss Flat-bench leg raises (7); Ab Bench crunches (9) ss Twisting full-range crunches (9) ss End-of-bench kneeups (8)
Soleus: Seated calf raises (11 R/P 7)
Summary: Even with subfailure sets, the pump we got was impressive. We slowed down our cadence a bit on our isolation exercises to get more occlusion; that helped engorge the muscles. It's back to all-out workouts come Monday. We'll start with delts.
Diet update: We didn't take a vasodilator (nitric oxide precursor) because we knew that we'd get a big pump with slower reps and rest/pause. Our preworkout supplement stack was Blaze Xtreme (forskolin-based fat burner, 2 caps), Cort-Bloc (phosphatidylserine cortisol control, 3 caps); Branched-chain amino acids (to help initiate te anabolic process, 5 caps). Postworkout we took CreaSol in our recovery shake (RecoverX) along with more BCAAs (5 caps) and L-carnitine (one of our favorite fat-to-muscle supplements, 2 caps, 1,000 mg.). Monday we will add VasoFlow (nitric oxide precursor, 6 caps) to our preworkout stack or Plasmajet (8 caps). We like the aftereffects of Plasmajet—it makes you feel full and big, even the next day (but we're out of it at the moment). During the workout, a bigger pump helps nutrient delivery to the muscles and also helps burn fat, as we've discussed in our supplement features. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
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MONDAY, MAY 12, ’08: QUADS, HAMS, CALVES, DELTS (SUPERCOMPENSATION)
This is our downshift week, so we will train twice, all sets subfailure; however, we are using our normal work-set poundages—just doing fewer reps...
Quads: Squats (5; close stance, lighter weight 8); Leg extensions (8) ss Sissy squats (6)
Hamstrings: Feet-forward Smith machine front squats (8 in nonlock style—Jonathan opted for walking lunges); Leg curls (8); Stiff-legged deadlifts (8)
Calves: Knee-extension leg press calf raises (10, R/P, 6); One-leg calf raises (10); Hack machine calf raises (12) ss Machine donkey calf raises (8, R/P, 5)
Delts: Dumbbell upright rows (9 R/P 4); Forward-lean laterals—facedown on Ab Bench (9); One-arm leaning laterals (8) ss One-arm cable laterals (7); Smith machine behind-the-neck presses (8); Bent-over laterals (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade, Static X and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Even though we weren't going to failure, we still did all of our warmup sets—because we were still going up to our normal work weights. Nevetheless, we stopped all of our work sets about two reps short of failure. Note that we also use rest/pause (R/P) on some exercises. That was to insure a pump, which was our primary goal.
Diet update: Yesterday was a higher-carb day, so we felt glycogen loaded. That got us a good pump today, even without a vasodilator (nitric oxide precursor). Preworkout we took branched-chain amino acids (4 caps to kick-start anabolism), Blaze Xtreme (forskolin-based fat burner, 2 caps) and Cort-Bloc (3 caps for cortisol control). We'll use that stack again at our next workout on Friday. Then next week we will re-introduce a vasodilator (Plasmajet or VasoFlow). We should get a super pump, as this week (supercompensation) will deplete very little muscle glycogen and our nervous systems will be fully recharged. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
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FRIDAY, MAY 9, ’08: CHEST, LATS, TRICEPS, ABS
Dragging just a bit today—so it's good that we are getting ready for a downshift week. Steve goes out of town on Tuesday, so we will be training every bodypart only once, half on Monday, the other half on Friday. We plan to do one set per exercise, with our same poundages, but stop short of exhaustion—and no X Reps or X-hybrid techniques, although we may still use rest/pause, but not to exhaustion. Knowing we will be ratcheting down the intensity next week, helped us gear up for today's session...
Chest: Smith-machine incline presses (9; 7 R/P 3 + X Reps); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench pressses (DXO, 8) ss Wide-grip dips (9 + X Reps); Low cable flyes (9 + Top X) ss Flyes (7 + Static X) ss Pushups (6 + X Reps)
Lats: Trap Bar deadlifts (DXO style, 8); Pulldowns (11, R/P Chins 5 + X Reps); Undergrip pulldowns (9 + Static X)
Triceps: Flat-bench extensions (9, R/P 5); Decline extensions (8) ss Decline close-grip bench presses (7 + X Reps); Wide-rope pushdowns (10) ss Cable pushouts (9 R/P 6 + X Fade); Kickbacks (14) ss Stiff-arm kickbacks (6 + Static X)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade, Static X and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Knowing we will be slacking off next week had us pushing hard today, and the pump was unreal in our pecs and triceps. The rest/pause technique is giving us a small volume uptick with intensity, which is creating new size stimulation.
Diet update: The big pump today may also be due to the Plasmajet. We took 10 caps again today, and we must say that it does great things for blowing up the target muscles. We're already seeing some veinage that we've never seen before. With the Plasmajet vasodilator (nitric oxide precursor) we took Blaze Xtreme fat burner (with forskolin, 2 caps), Cort-Bloc cortisol control (phosphatidylserine, 3 caps) and branched-chain amino acids (5 caps). We'll wait till after next week to start taking Creakic Hardcore before training. Remember, creatine before the workout will get more into the muscles due to the pump. We take 1 scoop of CreaSol after in our postworkout drink, which pushes even more of that important compound into muscle tissue due to the anabolic window. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
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WEDNESDAY, MAY 7, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
Our delts have been looking a bit flat lately, so we were geared up to hammer the heck out of them. We got them pumped up immediately with some rest/pause...
Delts: Dumbbell upright rows (12; 9 R/P 4 + X Reps); Forward-lean laterals—facedown on Ab Bench (drop, 2 rounds, 11(7), 9(5) + X Reps); One-arm leaning laterals (10) ss One-arm cable laterals (9 + X Reps); Incline one-arm laterals (11 + X Reps); Smith machine behind-the-neck presses (10; Stage—bottom first—8); Bent-over laterals (12(7) + Static X)
Midback: DB shrugs (DXO, 10 + X Reps) ss Cable upright rows (10 + X Reps); Machine rows (10); DB bent-over rows (10, R/P, 5); Behind-the-neck pulldowns (12 +X Fade) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9, R/P, 3); Cable curls (8, DXO style, R/P 6 + X Reps); Dumbbell spider curls (10; 9) ss Incline curls (9; 8 + Static X)
Forearms: DB reverse wrist curls (22 + X Reps); DB wrist curls (21 + X Reps); Rockers (drop, 18(9)); Cable reverse curls (9 + Static X) ss Incline hammer curls (9 + Static X)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade, Static X and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We did a different superset for delts today that worked well. After two drop sets on forward-lean laterals, we did the superset: One-arm leaning laterals (holding onto an upright and leaning body out so laterals hit the top of range) ss One-arm cable laterals (stretch move). We even saw some vascularity beginning to come in on our delts. Nice! For midback, we only did one set of machine rows, then went old school and did dumbbell bent-over rows with chest support. We'd forgotten what a great back exercise this is—you get stretch, contracted and some midrange work all from one movement. This is a keeper!
Diet update: The Plasmajet vasodilator (nitric oxide precursor) we used yesterday said not to use it two days in a row, so we skipped it today, only taking Blaze Xtreme fat burner (2 caps), Branched-chain amino acids (5 caps) and Cort-Bloc (cortisol control, 3 caps). Even without a vasodilator we still got a wicked pump. The Plasmajet literature says there can be residual effects the next day, and we think that's what we experienced today. It's a great pump-inducing supplement. We'll give it another go at Friday's workout. It does seem to provide a bigger, fuller feeling to the muscles postworkout, which we really like. Our legs felt pumped for hours after yesterday's session. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
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TUESDAY, MAY 6, ’08: QUADS, HAMS, CALVES, LOWER BACK
Our biggest lower-body pump in a while. We tried a new vasodilator today that had big effects--but we were also motivated. Our conditioning is getting better every day—vascularity is coming in...
Quads: Squats (9; DXO, 10 + Top X Reps—forgot to go up on DXO set); Leg extensions (drop, 10(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + X Fade) ss Sissy squats (7 + X Reps + Static X)
Hamstrings: Feet-forward Smith machine front squats (10 in nonlock style—added weight today; Jonathan opted for walking lunges); Leg curls (heavy; 10 + X Reps); Leg curls (9(6) + Top-end X Reps); Stiff-legged deadlifts (DXO style, 9 reps)
Calves: Knee-extension leg press calf raises (15, 11 + X Reps); One-leg calf raises (drop, 12(6) + X Reps); Hack machine calf raises (14) ss Machine donkey calf raises (10, R/P, 6 + X Reps); Seated calf raises (20 + X Reps)
Lower back: Lower-back machine (15 + X Fade)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Our heavy squat weight is stuck; however, we're getting stronger on the narrow-stance DXO set. What a burn! We also integrated rest/pause into our Machine donkey calf raises, which took our calf pump to a new level—as did our new vasodilator...
Diet update: About a 2 months ago we received a trial pack of Gaspari's Plasmajet, which is a new vasodilator (nitric oxide precursor for bigger pumps). It worked great, and the interesting thing was that we tried it on a Friday and felt bigger and fuller all weekend. We didn't report on it here in our blog because we wanted to test it again—that one trial could've been a fluke. Well, we just got some more of it and used it today (along with 2 caps of Blaze Xtreme forskolin-based fat burner). Full-blown pumps in our lower bodies, with new creepy crawlers (veins). It appears to be for real! The directions say not to use it every day, so we will try it again on Friday (and hopefully once again feel bigger and fuller over the weekend). We are dieting, which may be why Plasmajet is working so well at this time. From the literature: “When dieting you often feel ‘flat’ due to the reduced calories you are ingesting and the lower glycogen stores in your muscles. Plasmajet will help offset this feeling of flatness through eliciting hyper-hydration in the muscle.” Stay tuned for our reports Friday and then Monday. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

MONDAY, MAY 5, ’08: CHEST, LATS, TRICEPS, ABS
Excellent pump today, as we added pushups to our pec finisher, and backed off a bit on triceps...
Chest: Smith-machine incline presses (9; DXO, 7 R/P 4 + X Reps); High-low cable flyes ss High cable flyes (10(6) + X Fade); Wide-grip dips (9) ss DB bench pressses (DXO, 8); Low cable flyes (9 + Top X) ss Flyes (7 + Static X) ss Pushups (6 + X Reps)
Lats: Pulldowns (9; 7, R/P Chins 4 + X Reps); Undergrip pulldowns (9 + Static X); Stiff-arm pulldowns (Drop, 11(6)) ss DB pullovers (9 + Static X); Rope rows (12 + X Reps) ss DB pullovers (8 + X Reps)
Triceps: Flat-bench extensions (8); Decline extensions (7) ss Decline close-grip bench presses (7); Wide-rope pushdowns (9) ss Cable pushouts (8 + Static X); Kickbacks (14) ss Stiff-arm kickbacks (6 + Static X)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Turning the last round for chest into a tri-set by adding pushups really blew up our pecs. We did the pushups with our hands on the side of a flat bench so our body was on an incline. For triceps we decided not to do a drop set on the Wide-rope pushdowns, the contracted-position exercise in the superset. We have a feeling triceps are somewhat overtrained due to all of the pressing and pullover moves, which work the long head.
Diet update: We went back to our trusted fat burner today, Blaze Xtreme (2 caps), which contains forskolin. Remember, studies show that forskolin not only helps burn fat but also boosts free testosterone. And just to make sure, we took Cort-Bloc (3 caps), which blunts cortisol output, along with it. Cortisol is a stress hormone that smothers anabolic hormones like testosterone, so by lowering it, more testosterone is available for building muscle. Speaking of testosterone, we've had some emails on TestoJack, which contains Tongkat Ali, a libido-enhancing herb. Is it working for us? Put it this way: The crack of dawn isn't safe. It could be psychological (placebo effect), but in the past we've always noticed a libido drop around this time. With TestoJack, it's just the opposite. We're taking 2 caps before bed—and we're feeling it—Jacked to the max. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

FRIDAY, MAY 2, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
Our workout went a little long today, mostly because it was a deadlift day and Steve needs lots of concentrated warmup for his old back. Nevertheless, it was a great workout with a wicked pump, especially in delts and biceps—small changes made that happen...
Delts: Dumbbell upright rows (12; 9 R/P 4 + X Reps); Forward-lean laterals—facedown on Ab Bench (drop, 2 rounds, 11(7), 9(5) + X Reps); One-arm cable laterals (drop, 9(6) + X Reps); Smith machine behind-the-neck presses (10; Stage—bottom first—8); Bent-over laterals (12(7) + Static X)
Midback: Trap Bar deadlifts (DXO style, 8); Machine rows (11, R/P 5 + X Reps); Behind-the-neck pulldowns (12 +X Fade) ss Cable upright rows (10 + X Reps)
Biceps: Barbell preacher curls (9); Cable curls (8, DXO style, R/P 6 + X Reps); Concentration curls (drop, 9(7), second phase Stage style); Dumbbell spider curls (10) ss Incline curls (8 + Static X)
Forearms: DB reverse wrist curls (12 + X Reps); DB wrist curls (12 + X Reps); Rockers (15); Incline hammer curls (9) ss Cable reverse curls (9 + Static X)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: On delts we did two rounds of the contracted-position drop set using forward-lean laterals. Killer pump! Then we moved to a drop set on one-arm cable laterals, which is a stretch exercise. That gave us the fascia-expansion component (contracted exercise followed by a stretch, although we didn't superset). Also, this particular biceps routine really blows up the bi's because it attacks both heads thoroughly—Preacher curls for inner head; Cable curls for outer head; Concentration curls for outer head; Spider curls for inner head; Incline curls for both heads and stretch overload. Vascularity is coming in on biceps already. (See X-traordinary Arms e-book for more on which exercises hit which biceps heads—the in-for-out/out-for-in rule.)
Diet update: We've had e-mails asking when is the best time to take creatine, before or after the workout. Answer: Both. We like to take creatine capsules before, equalling about three grams (Creakic Hardcore, 2-3 caps, or KreAlkalyn, 2-3 caps). As you get a pump, creatine in your blood stream will be forced into the target muscle for better absorption. That effect is enhanced with a vasodilator (nitric oxide precursor). Today we took Arson, which is a fat burner with built-in vasodilation properties (we like that fat-to-muscle double-whammy). Then after training, use creatine powder in your postworkout shake. We like a scoop of CreaSol for another four grams. After training your muscles are very receptive to nutrients, so why not flood them with creatine, carbs and protein? It's a simple formula that can provide big-muscle results quickly. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

WEDNESDAY, APRIL 30, ’08: CHEST, LATS, TRICEPS, ABS
It's the last day of April, so that sense of urgency to get ripped is rising. We must be careful, however, not to go too crazy and overtrain. For that reason we made some slight cut-backs today...
Chest: Smith-machine incline presses (9; 7 R/P 4 + X Reps); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench presses (DXO, 8) ss Wide-grip dips (9); Low cable flyes (9 + Top X) ss Flyes (7 + Static X)
Lats: Pulldowns (9; 7, R/P Chins 4 + X Reps); Undergrip pulldowns (9 + Static X); Stiff-arm pulldowns (Drop, 9(5)) ss DB pullovers (9 + Static X); Rope rows (10 + X Reps) ss DB pullovers (8 + X Reps)
Triceps: Flat-bench extensions (8); Decline extensions (7) ss Close-grip bench presses (7); Wide-rope pushdowns (drop, 10(6)) ss Cable pushouts (8 + Static X); Kickbacks (14) ss Stiff-arm kickbacks (6 + Static X)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We pulled back a bit on chest, supersetting Bench presses (DXO style) with Wide-grip dips. Next chest day we will reverse the order. Triceps felt totally blitzed by the time we got to kickbacks. We may do the Wide-rope pushdowns without a drop set next time.
Diet update: With all the talk of overtraining, it's a good time to increase our intake of phosphatidylserine (PS). It's a soy lipid that's been shown to blunt cortisol release by 30 percent. That's very important because when cortisol is high, as it usually is when you're training intensely, muscle can be burned for energy, fat is perserved rather than burned and anabolic hormone release is derailed. We've been taking two Cort-Bloc caps before our workouts; we'll up that to three now that summer is withing striking distance. By the way, high cortisol reduces the effectiveness of all your other supplements, even rendering some useless. Cort-Bloc is one of our most important preworkout supplement additions as summer approaches—another key fat-to-muscle compounds. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

TUESDAY, APRIL 29, ’08: QUADS, HAMS, CALVES, LOWER BACK
Sometimes it's hard to get motivated for a leg day, but we are seeing more vascularity in our lower legs, which helps. To encourage the engorgement, we went back to six caps of VasoFlow, a nitric-oxide precursor (vasodilator)—and the lower-body pump was excellent, which pushed us to pound out reps...
Quads: Squats (9; DXO, 10 + Top X Reps—need to go up on DXO set); Leg extensions (drop, 9(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + X Fade) ss Sissy squats (7 + X Reps + Static X)
Hamstrings: Feet-forward Smith machine front squats (10 in nonlock style; Jonathan opted for walking lunges); Leg curls (heavy; 10 + X Reps); Leg curls (9(6) + Top-end X Reps); Stiff-legged deadlifts (DXO style, 9 reps)
Calves: Knee-extension leg press calf raises (14, 11 + X Reps); Machine calf raises (15) ss Machine donkey calf raises (10); Hack machine calf raises (14 + X Reps) ss Machine donkey calf raises (9 + X Reps); Seated calf raises (drop, 12(6) + X Reps)
Lower back: Hyperextensions (drop, 15(6) + X Reps)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Calves feel like they are missing something on the days we don't do one-leg calf raises. We may try to work those in to every calf session somehow. Quads and hams feel hammered—what we're doing for those bodyparts appears to be working fine. Quads especially seem to be getting fuller as welll as more defined.
Diet update: We went back to our killer preworkout stack today: 6 caps of VasoFlow (vasodilator), 2 caps of Blaze Xtreme (forskolin-based fat burner), 4 caps of BCAA-PRO (branched-chain amino acids with glutamine and B6). Those three supplements before our workout syergize to burn more fat, build muscle (foskolin has been shown to boost testosterone) and derail muscle catabolism (BCAAs help preserve muscle as well as kick-start the anabolic process immediately after the workout). We take all of those supps about 20 minutes before we hit the gym. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

MONDAY, APRIL 28, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
It's hard to believe April is almost over, but that just puts a sense of urgency into our workouts. Summer is right around the corner, so our motivation is moving higher—intensity is fierce in the gym...
Delts: Dumbbell upright rows (12; 9 R/P 4 + X Reps); Forward-lean laterals—facedown on Ab Bench (drop, 10(7) + X Reps); One-arm cable laterals (drop, 9(6) + X Reps); One-arm leaning laterals (10 + X Reps) ss Incline one-arm laterals (9 reps + X Reps); Smith machine behind-the-neck presses (10; Stage—bottom first—8); Bent-over laterals (12(7) + Static X)
Midback: DB Shrugs (DXO, 9) ss Cable upright rows (10 + X Reps); Machine rows (9; 7, R/P 3 + X Reps); Close-grip cable rows (X only, 10); Behind-the-neck pulldowns (12 + X Fade) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9); Cable curls (8, DXO style, R/P 5 + X Reps); Two rounds—Dumbbell spider curls (7, 9) ss Incline curls (8, 7 + Static X)
Forearms: DB reverse wrist curls (20 + X Reps); DB wrist curls (20 + X Reps); Rockers (15); Cable reverse curls (drop, 9(5) + Static X)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We're trying to bring up our delts, but the shoulder workout is taking too long due to all of the one-arm work. We will probably try doing two drop sets on the Forward-lean laterals, then do either a drop set on One-arm cable laterals or Leaning laterals supersetted with Incline one-arm laterals for one round. We'll alternate those two every other workout instead of doing them both.
Diet update: We went with Muscle Asylum Project's Arson today again, like Friday, to see if the great effects we got were a fluke. Nope. We got a great pump again today, although yesterday's higher-carb intake may have had something to do with it. Nevertheless, we like the fact that Arson is a potent fat burner with a built-in vasodilator. We always recommend a vasodilator along with a fat burner to heighten the effects. We just wish the Arson had foskolin, which burns fat and builds testosterone. To get that we'll go back to SAN's Blaze Xtreme tomorrow when we blast legs. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

FRIDAY, APRIL, 25, ’08: CHEST, LATS, TRICEPS, ABS
We were psyched today. As we get leaner, we are seeing more chest delineation and even a few striations. That got us stoked to pound pecs—and they are throbbing big-time as we write this...
Chest: Smith-machine incline presses (9; X-only 9 R/P 5); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench presses (DXO, 8, R/P 4); Flyes (10 + Static X); Tri-set: Wide-grip dips (9) ss Low cable flyes (8 + X Fade) ss Wide-grip dips (7 + 4 Stage style, bottom first)
Lats: Trap Bar deadlifts (DXO style, 8); Pulldowns (9) R/P Chins (5 + X Reps)
Triceps: Flat-bench extensions (9; 8 R/P 4); Wide-rope pushdowns (drop, 10(6)) ss Overhead extensions (8 + Static X); Kickbacks (14) ss Stiff-arm kickbacks (5 + Static X)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: With all of the rest/pause on chest-pressing movements, we decided to back of a bit on triceps. Note that we only did one round of the fascia-expansion superset—Wide-rope pushdowns (drop) with Overhead dumbbell extensions. Then we ended with a two-phase kickback attack, standard two-arm kickbacks right into stiff-arm kickbacks. Wicked pump!
Diet update: We were reading the literature on Muscle Asylum Project's Arson fat burner and noticed that is has vasodilators built in (yohimbine HCL, gamma butryobetaine and a potent form of niacin). We always recommend taking a vasodilator (nitric oxide precursor) with a fat burner, so Arson is an efficient way to get both. Today we used three caplets, and what a pump and rush! Every work set felt fantastic. We could really tell it was working. We will alternate that with our other fat burner (Blaze Xtreme, which has forskolin) and vasodilator (VasoFlow) to prolong adaptation. Also, no matter which we use, we always take a few BCAAs preworkout as well as postworkout. Studies show that L-leucine, a BCAA, is a big key to heightened anabolism. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

THURSDAY, APRIL 24, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
We were looking forward to this workout this week because we've made changes that we believe will really round out our delts. We know that with every shoulder workout they will get bigger and better, so we're alway rarin' to go on delt day. Plus, we get to pump up our biceps for a bigger-arm look...
Delts: Dumbbell upright rows (12; 9 + X Reps); Forward-lean laterals—facedown on Ab Bench (drop, 10(7) + X Reps); One-arm cable laterals (drop, 9(6) + X Reps); One-arm leaning laterals (10 + X Reps) ss Incline one-arm laterals (9 reps + X Reps); Smith machine behind-the-neck presses (10; Stage—bottom first—8); Bent-over laterals (12(7) + Static X)
Midback: DB Shrugs (DXO, 9) ss Cable upright rows (10 + X Reps); Machine rows (9; 7, R/P 3 + X Reps); Close-grip cable rows (DXO, 8); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9 + X Reps)
Biceps: Barbell preacher curls (9); Cable curls (8, DXO style, R/P 5 + X Reps); Concentration curls (drop, 9(6)); Dumbbell spider curls (10) ss Incline curls (8 + Static X)
Forearms: DB reverse wrist curls (13 + X Reps); DB wrist curls (11 + X Reps); Rockers (11); Cable reverse curls (9 + Static X) ss Incline hammer curls (8 + X Reps)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We moved our DB shrugs/Cable upright rows superset to immediately after our delt routine because it involves the shoulders during the uprights. That helped engorge our delts even more. One thing we forgot to do was a 15-second rest/pause on the second set of our first delt exercise, DB upright rows. We'll do that next time.
Diet update: We've had some e-mail asking what supplement is best for increasing end-of-set X-Rep partials. To buffer the pain caused by lactic acid, we suggest pure beta-alanine, which converts to carnosine in muscle tissue. There have been a slew of new studies showing that this stuff works to help athletes drive through the pain barrier. The biggest bodybuilders have loads of carnosine in their muscles, two to three times the amount an average person has. To get that big-bodbuilder edge, beta-alanine is a must for those who train with intensity. We take 2 caps of Red Dragon upon awakening in the morning, and 2 more a few hours later. Beta-alanine has been shown in studies to synergize with creatine, which gives you more muscle firepower. (Med Sci Sports Exerc. 38:S126; 2006) That combo should help you power out more X Reps to activate more of the key growth fibers in every muscle group. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

WEDNESDAY, APRIL 23, ’08: QUADS, HAMS, CALVES, LOWER BACK
Starting to see some separation in our quads, so that fueled our workout today. Not much vascularity in the quads yet, but lower-leg veinage is coming in...
Quads: Squats (9; DXO, 8 + Top X Reps); Leg extensions (drop, 9(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + top X Reps) ss Sissy squats (7 + X Reps + Static X + Profanities)
Hamstrings: Feet-forward Smith machine front squats (10 in nonlock style—need to go up; Jonathan opted for walking lunges); Leg curls (heavy; 10 + X Reps); Leg curls (9(6) + Top-end X Reps); Stiff-legged deadlifts (DXO style, 9 reps)
Calves: Knee-extension leg press calf raises (14, 11 + X Reps); One-leg calf raises (drop, 12(6)); Hack machine calf raises (15 + Top X Reps) ss Machine donkey calf raises (9 + X Reps); Seated calf raises (19 + X Reps)
Lower back: Lower-back machine (15 + X Reps)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Calves could use more flare, so we may make some alterations to our lower-leg routine. We've been alternating One-leg calf raises (drop set) with a superset of Standing calf and Machine donkeys. We may just add one set of One-legs at every calf workout after Leg press calf, then move to two rounds of supersets followed by Seated calf raises. The One-legs feel good and provide that important unilateral work the focuses on one calf at time for better fiber recruitment.
Diet update: Our TestoJack should be here tomorrow or Friday, so we're looking forward to giving that a go. As our calories come down and our intensity rises, our testosterone tends to dwindle. This should help keep it high, according to the research. Something we've done in the past that we will be resurrecting soon is preworkout creatine caps. We got good results taking KreAlkalyn (2 caps) before each workout in years past, That way the pump during the workout drives the creatine into the muscles more readily for fuller effects. Then we use CreaSol in our postworkout shake to take advantage of the anabolic window. That's a great bookends system for using creatine that works well. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

MONDAY, APRIL 21, ’08: CHEST, LATS, TRICEPS, ABS
Our muscles were glycogen filled thanks to yesterday's higher-carb day, but our enthusiasm on chest work took its toll by the time we got to triceps...
Chest: Smith-machine incline presses (9; DXO, 7. R/P 3); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench presses (DXO, 8, R/P 3); Flyes (DXO, 8 + X Reps); Tri-set: Wide-grip dips (9) ss Low cable flyes (10 + X Fade) ss Wide-grip dips (7 + 4 Stage style)
Lats: Pulldowns (9; 7, R/P 3); Undergrip pulldowns (9 + Static X); Stiff-arm pulldowns (Drop, 9(5)) ss DB pullovers (9 + Static X); Rope rows (10 + X Reps) ss DB pullovers (8 + X Reps)
Triceps: Flat-bench extensions (6, R/P 4, R/P 2); Straight-bar pushdowns (9) ss Overhead extensions (8 + Static X); V-bar pushdowns (9) ss Cable pushouts (8 + X Fade); Bench dips (9) ss Kickbacks (8)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We did a lot of Rest/Pause (R/P) today, taking 15 seconds of rest and then hitting the exercise again with the same weight. Doing that on incline presses and bench presses sapped our tri's so much that our reps dropped considerably on our Lying extensions. Stiff-arm pulldowns and pullovers for lats also took a toll on triceps, as both of those exercises involve the triceps' long head. To insure that the triceps got a good initial hit, we did Rest/Pause over three sets on lying extensions. Even though the rep counts weren't impressive, we got a great pump!
Diet update: We've talked about it, but now it's time to do it. We are ordering TestoJack to make sure our testosterone levels stay high as our diet and training intensify. A few months ago Steve interviewed top bodybuilding researcher Jerry Brainum, and he reminded us of Tongkat Ali, a Malaysian herb also known as Longjack. Steve asked Jerry if there is anything out there that can legitimately increase testosterone, and Jerry, without hesitation, said: “Longjack seems to do what tribulus is supposed to do; that is, raise luteinizing hormone and subsequent test levels. It does so in rats and appears to do so in humans, too. The one side effect is greatly enhanced libido, which many men would consider a plus.” We're prepared to get Jacked! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

FRIDAY, APRIL 18, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
We were stoked to get in the gym today because we've been evaluating our past physique photos and progress. Our delts have been a bit flat lately, so we went back to when our delts looked their biggest and roundest, our Beyond X-Rep Muscle Building e-book year when we devised a number of X-hybrid techniques and added almost 10 pounds of muscle after our stellar X-Rep year. We decided to adopt a lot of that Beyond X delt routine...
Delts: Dumbbell upright rows (12; 9 + X Reps); Forward-lean laterals—facedown on Ab Bench (drop, 10(7) + X Reps); One-arm cable laterals (drop, 9(6) + X Reps); One-arm leaning laterals (10 + X Reps) ss Incline one-arm laterals (9 reps + X Reps); Smith machine behind-the-neck presses (10; Stage—bottom first—8); Bent-over laterals (12(7) + Static X)
Midback: Trap Bar deadlifts (DXO style, 8); Machine rows (11 + X Reps); DB shrugs (Stage—top first—9) ss Behind-the-neck pulldowns (9 + X Fade)
Biceps: Barbell preacher curls (9); Cable curls (8, DXO style, rest/pause 15 secs., 5 + X Reps); Dumbbell spider curls (8, 7) ss Incline curls (7, 7 + Static X)—2 superset rounds
Forearms: Tri-set—DB reverse wrist curls (15 + X Reps) ss DB wrist curls (15 + X Reps) ss Rockers (12); Cable reverse curls (drop, 9(6) + Static X)
(Note: For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We were a bit worried about doing behind-the-neck presses on the Smith machine, as Steve has had a serious shoulder injury flare up; however, it was the best-feeling exercise in the delt routine. That was probably because of all the preliminary medial-head work we did. Doing the presses toward the end of our delt routine had us really feeling them and also limited our poundage so we didn't chance injurying our shoulders. The second set done in Stage style was especially brutal—best delt pump in a while! Very motivating.
Diet update: We've upped our amino intake preworkout, as the research says that although digestion is stopped during training, BCAAs in your system kick-start that anabolic process immediately after. We take six BCAA caps (SAN's BCAA-PRO) before, and then four caps after with our postworkout drink. We are becoming more and more convinced that BCAAs are a big key to faster muscle growth (some researchers even suggest that BCAAs at those critical times can mimick a mild anabolic steroid). We highly recommend them; Steve was very methodical in taking BCAAs last year and he got into phenomenal shape by late June. They make a big difference! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

WEDNESDAY, APRIL 16, ’08: CHEST, LATS, TRICEPS, ABS
Good workout today, but the pump was a bit more difficult to attain. This is a higher-carb day; however, the muscles are still depleted from three days of lower carbs. We did discover a nice variation that helped get the blood flowing: A Double-X Overload set (X Rep between each full rep), rest for 15 seconds, then do a standard full-range set...
Chest: Smith-machine incline presses (9; add weight, 7 + X Reps); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench presses (DXO, 8 + X Reps); Flyes (10 + X Reps); Tri-set: Wide-grip dips (9) ss Low cable flyes (10 + X Fade) ss Wide-grip dips (7 + 4 Stage style)
Lats: Pulldowns (9; add weight, 7 + X Reps); Undergrip pulldowns (9 + Static X); Stiff-arm pulldowns (11) ss DB pullovers (9 + X Reps); Rope rows (11 + X Reps) ss DB pulovers (8 + X Reps)
Triceps: Flat-bench extensions (9; DXO + R/P, 6, 4); Straight-bar pushdowns (11) ss Overhead extensions (8 + Static X); V-bar pushdowns (9) ss Cable pushouts (9 + X Fade); Kickbacks (12)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We hit on the DXO + Rest/Pause on the lying extensions (2nd set). It felt so good that we will be using that periodically as a new X-hybrid combo tactic. Next time we'll use it on bench presses for chest.
Diet update: We must be careful. We're getting leaner and more vascular, but seeing that happen just makes us more impatient--we want it to happen faster. A calorie cut is not a good idea at this early date, so we're turning to supplements. Steve is upping his L-carnitine intake to 1500 mg. in the morning and 1500 mg with lunch. Jonathan is just starting to supplement with L-carnitine. It helps shuttle fat into the mitochondria of the cells for more efficient fat burning, and new research says it also increases anabolic receptors in muscle—something anabolic steroids do! Then there's the German research that says it reduces male pattern baldness (Steve, who's 48, likes that). Another study showed that carnitines proved significantly more active than testosterone in improving nocturnal penile tumescence and International Index of Erectile Function score. (That means carnitines were better than testosterone at producing erections.) Is this a great supplement or what! (J Steroid Biochem Mol Bio. 93(1):35-42; 2005) (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

TUESDAY, APRIL 15, '08: QUADS, HAMS, CALVES, LOWER BACK
It's tax day, so we decided to tax the hell out of our lower bodies. Quads, hams and calves are quaking as we write this, so, needless to say, it was a great leg day...
Quads: Squats (9; DXO, 8 + Top X Reps); Leg extensions (drop—9(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + top X Reps) ss Sissy squats (7 + X Reps)
Hamstrings: Feet-forward Smith machine front squats (10 in nonlock style; Jonathan opted for walking lunges); Leg curls (heavy; 9 + X Reps); Leg curls (9(6) + Top-end X Reps); Stiff-legged deadlifts (DXO style, 9 reps)
Calves: Knee-extension leg press calf raises (14 + X Reps); Leg press calf raises (DXO—10 reps + X Reps); Standing calf raises (15 + Top X Reps) ss Machine donkey calf raises (9 + X Reps); Hack calf raises (10) ss Machine donkey calf raises (9 + X Reps); Seated calf raises (drop, 11(7) + X Reps)
Lower back: Hyperextensions (15 + X Reps)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Bigger, leaner faster. It's happening, and we're not sure what to attribute it to. Is it the fascia-stretching supersets we recently started doing. Is it the new supplements we started taking. Is it the new intensity we're generating thanks to some warm weather? Answer: All of the above. Change creates big gains. The lesson is, don't get stuck in a rut—even when it comes to supplements...
Diet update: We have to give thumbs up to SAN. We started using VasoFlow (nitric oxide precursor for big pumps—6 caps preworkout), Blaze Xtreme (forskolin-based fat burner—2 caps preworkout) and BCAA-PRO (pre- and postworkout amino caps—4 caps), and our gains have taken an exponential leap. Not that the supplements we were using before weren't working; it's just that a change can give you a new burst of gains—just like in the gym. In a few weeks we will rotate off of these and perhaps rotate in others in those categories—like MAP's Altered State (nitric oxide precursor) instead of VasoFlow. We are amazed at how quickly our physiques are changing for the better! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

MONDAY, APRIL 14, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
In the past we've noticed that we get in a comfort zone--doing the exact same workout each time we train a bodypart. This year for our ripping phase we're trying to mix things up more, not only with different X-hybrid techniques (DXO, etc.) but with different exercises also...
Delts: Smith machine wide-grip upright rows (12 + X Reps; 8 + X Reps—added weight); One-arm cable laterals (drop, 9(6) + X Reps); One round of One-arm leaning laterals (10) ss Incline one-arm laterals (9 + X Reps); Standing laterals (10) ss Forward-lean laterals—facedown on Ab Bench (8 + X Reps); Smith machine presses (8 reps + Top X); Seated DB presses (8); Bent-over laterals (13(7) + Static X)
Midback: Machine rows (10, 8 + X Reps); Bent-arm bent-over laterals (11) ss Cable rows (X Only, 8); DB Shrugs (DXO, 10) ss High rows (10 + Static X); Behind-the-neck pulldowns (9 + X Fade)
Biceps: Barbell preacher curls (8 + 4 after 15 sec. rest/pause); Cable curls (8, DXO style); Concentration curls (drop, 9(5)); One round of Dumbbell spider curls (9) ss Incline curls (8 + Static X)
Forearms: DB wrist curls (20 slow reps + X Reps) ss Forearm Bar wrist curls (9); Reverse wrist curls (17 slow reps + X Reps) ss Forearm Bar reverse wrist curls (8); Cable reverse curls (9 + Static X) ss Incline hammer curls (7)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: The last time we trained these bodyparts we did two rounds of the fascia-stretching supersets for delts and biceps. This time we used a drop set of an isolation exercise first--One-arm cable laterals for delts and concentration curls for biceps. Then we did only one round of the fascia-stretching superest. We also shuffled the back exercises.
Diet update: The more we read on vasodilators (nitric oxide precursors for pump), the more we are convinced that the one we are using, SAN's VasoFlow, is helping us get leaner faster. Research shows that opening up blood vessels improves the fat-melting environment. We take six VasoFlow caps before every workout and cardio too. To supercharge the fat-to-muscle effect, we also use a fat burner, foskolin-based Blaze Xtreme (2 caps) and five branched-chain amino acid caps (BCAA-PRO). Research also shows that BCAAs before a workout not only prevent muscle breakdown, but they kick-start the anabolic process during and after the workout--you have those key muscle-building components in your bloodstream as you pump up your muscles. Vasodilator + BCAAs + Fat Burner = Bigger and Leaner Faster. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

FRIDAY, APRIL 11, ’08: CHEST, LATS, TRICEPS, ABS
The day off yesterday had us anxious to get into the gym today--motivation is high. That fascia-stretching technique is doing great things for us, with bigger pumps and a definite new growth ache after every workout...
Chest: Smith-machine incline presses (9 + X Reps; DXO, 6 + X Reps); High-low cable flyes ss High cable flyes (8(6) + X Fade); Bench presses (DXO, 8 + X Reps); Flyes (10 + X Reps); Tri-set of Wide-grip dips (9) ss Low cable flyes (9 + X Fade) ss Wide-grip dips (8 in DXO style)
Lats: Trap Bar deadlifts (DXO style, 8); Pulldowns (9 + X Reps); Stiff-arm pulldowns (10) ss DB pullovers (9 + X Reps)
Triceps: Flat-bench extensions (9; DXO, 5, R/P, 4 regular reps); Straight-bar pushdowns (10) ss Overhead extensions (8 + Static X); V-bar pushdowns (9) ss Cable pushouts (9 + X Fade); Bench dips (DXO, 8)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: For chest, we changed the ending—instead of two supersets, we did one tri-set of Wide-grip dips, Low cable flyes and DXO Wide-grip dips. Great finishing pump and ache, plus the DXO set gave us fascia stretching since our pecs were engored. Another technique we are working in frequently is rest/pause. Notice on Flat-bench extensions for triceps we did a normal set, rested for about two minutes, did a second set with reduced weight in DXO style, rested for 15 seconds, then cranked out as many normal reps as possible (about 4). Excellent. We will be using rest/pause on most exercises when we rotate in DXO.
Diet update: Leanness is starting to appear very quickly--faster than in previous years. Is it the supersets and new X-hybrid techniques we're using in the gym? Is it the GH Stak, which we haven't used in a few years but has given us great results in the past? Is it the vasodilator (VasoFlow), which we've never used during a ripping phase but research shows that it helps burn fat faster? Or maybe it's the BCAAs and L-carnitine, which Steve used last year religiously and got very ripped (but not as quickly as this year). Every small detail can add up to big changes, so we thing it's the synergy of all of the above. We get more excited every time we hit the gym these days because our supplement regimen is sound (after lots of experimentation) and we know what works in the gym. We are seeing changes from workout to workout. This may be our best summer yet! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

WEDNESDAY, APRIL 9, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
The workout went a little long today because we're experimenting the the fascia-expanding supersets. We'll have more on that in tomorrow's e-zine (you can subscribe free at IronManMagazine.com, upper left on that homepage). We're doing two rounds of those supersets, a contracted-position exercise followed immediately by a stretch-position move...
Delts: Smith machine wide-grip upright rows (12 + X Reps; 8 + X Reps—added weight); Two rounds of One-arm leaning laterals (12, 10) ss Incline one-arm laterals (10, 8 + X Reps); Standing laterals (10) ss Forward-lean laterals—facedown on Ab Bench (8 + X Reps); Smith machine presses (8 reps + Top X); Seated DB presses (DXO style, 8); Bent-over laterals (13(7) + Static X)
Midback: Machine rows (10, 8 + X Reps); Cable rows (X Only, 9); Behind-the-neck pulldowns (9 + X Reps) ss Bent-arm bent-over laterals (10 + X Reps); DB Shrugs (DXO, 10) ss High rows (10 + Static X)
Biceps: Barbell preacher curls (8 + 4 after 15 sec. rest/pause); Cable curls (8, DXO style); Two rounds of Dumbbell spider curls (8, 7) ss Incline curls (8, 7 + Static X)
Forearms: DB wrist curls (9, 8 + X Reps); DB reverse wrist curls (11, 9 + X Reps); Cable reverse curls (9 + Static X)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Biceps got exceptionally pumped from this new modification; however, we do miss concentration curls. We may do them as a drop set instead of one of the superset rounds occassionally. We also miss one-arm cable laterals, which could be worked into the delt routine in a similar fashion.
Diet update: We've had some e-mails asking if we are still using L-carnitine, which we haven't mentioned in a while. Steve is using it religiously, 1000 mg. in the moring and 1000 mg. at noon with lunch. Jonathan is getting ready to start using it. It helps burn fat and increases anabolic receptors in muscle. There's even a study linking it to reversing male pattern baldness (which may explain why Steve, at 48 with thinning hair, is using it every day). L-carnitine is a must in your fat-to-muscle arsenal. For more on this amazing supplement, see our Ultimate Fat Burners feature. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

TUESDAY, APRIL 8, ’08: QUADS, HAMS, CALVES, LOWER BACK
We weren't sure how squats would go today. Last leg day we only did lighter Double-X Overload sets, 2—no heavy sets due to back issues we were having. Plus we had to train at 8:30 a.m. due to late-morning meetings. Apparently lighter all-DXO sets are excellent every so often, because we were stronger than ever on our heavy squats—even at the earlier workout time—and we added 20 pounds to our DXO set...
Quads: Squats (9; DXO, 8—added weight today); Leg extensions (drop—9(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + top X Reps) ss Sissy squats (7 + X Reps)
Hamstrings: Feet-forward Smith machine front squats (10 in nonlock style—added weight; Jonathan opted for walking lunges instead); Leg curls (heavy; 9 + X Reps); Leg curls (9(6) + Top-end X Reps); Stiff-legged deadlifts (DXO style, 9 reps)
Calves: Knee-extension leg press calf raises (14 + X Reps); Leg press calf raises (DXO—10 reps + X Reps); One-leg calf raises (drop, 12(6)); Hack calf raises (14 + X Reps) ss Machine donkey calf raises (9 + X Reps); Seated calf raises (lighter high rep—18 + X Reps)
Lower back: Low-back machine (DXO, 12 + X Reps)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Note that on hamstrings we reversed the order of Stiff-legged deadlifts and Leg curls. We wanted to get the fascia-stretching effect from a contracted move followed by a stretch exercise, but we didn't want to superset due to our back issues—doing Stiff-legged deadlifts immediately after leg curls could be dangerous when that back is a bit out of whack. So we did our Leg curl sequence first, rested, then did our one set of DXO Stiff-legged deadlifts. That really hammered the hamstrings. On calves, instead of two fascia-stretching supersets, we did a drop set on One-leg calf raises, then one rouind of Hack machine calf raises supersetted with Machine donkey calf raises. Pump was incredible when we got to the Machine donkeys, so fascia stretching was engaged big time.
Diet update: We are loving the Blaze Xtreme fat burner by SAN. Even at 3 caps we don't get jittery, which is a good sign that cortisol is laying low. Blaze Xtreme has key fat burning ingredients, including our favorite that also boosts testosterone, forskolin. We are sticking with Blaze Xtreme before every workout for awhile. It's working, as our vascularity is coming in fast—and we can see abs! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

MONDAY, APRIL 7, ’08: CHEST, LATS, TRICEPS, ABS
We are liking our fascial-stretching technique—supersetting the contracted-position exercise with a stretch-position move. It's providing a new freaky feel to the bodypart we hit with it. Today we used it on lats, as usual, and also on triceps, which was new...
Chest: Smith-machine incline presses (9 + X Reps; add weight, 7 + X Reps); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench presses (DXO, 8—went up); Flyes (10 + X Reps); Wide-grip dips (9) ss Low cable flyes (10 + X Fade); Low cable flyes (9) ss Wide-grip dips (8 in DXO style)
Lats: Pulldowns (9 + X Reps; add weight, 7 + X Reps); Undergrip pulldowns (9 + Static X); Stiff-arm pulldowns (11) ss DB pullovers (9 + X Reps); Rope rows (11 + X Reps) ss DB pulovers (8 + X Reps)
Triceps: Flat-bench extensions (9; add weight, 7); Pushdowns (10) ss Overhead extensions (8 + Static X); Kickbacks (10) ss Cable pushouts (9 + X Fade)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: Triceps are still aching from our new fascia-expanding superset sequences. Another change we threw into the mix today was instead of doing a second set on the big exercises with DXO or X-Only, we added weight and just did another straight set, for about 7 reps, with X Reps. A good variation to rotate in (Jonathan usually responds well to this type of heavy training).
Diet update: Steve has been on GH Stak now for a week, and he's already noticing a difference in leanness. He got on it because Jonathan began leaning out quickly a few weeks ago when he started, quickly catching up to Steve in vascularity. Now we're both on it for a couple of more weeks—and we're already much leaner than last year at this time. It's very motivating! (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

THURSDAY, APRIL 3, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
We've had some scheduling conflicts due to personal issues this week, so we're working each bodypart only once. Interesting that when this type of thing happens, it’s often for the best—and spurs new gains. Our motivation has been very high the past four weeks, and we've been hitting the iron hard, a good time for a slight pullback—once-a-week training for each bodypart. We'll be back to our four-day attack next week. Today's workout was excellent, with a couple of variations...
Delts: Smith machine wide-grip upright rows (14 + X Reps; 8 + X Reps—forgot to go up); Seated laterals (X-Only, 12); One-arm leaning laterals (10 + X Reps) ss Incline one-arm laterals (9 reps + X Reps); Standing laterals (11) ss Forward-lean laterals—facedown on Ab Bench (7 + X Reps); Smith machine presses (8 reps + Top X); Seated DB presses (DXO style, 8); Bent-over laterals (12(7) + Static X)
Midback: Trap Bar deadlifts (DXO style, 7—added weight today); Machine rows (11 + X Reps); Behind-the-neck pulldowns (10 + X Reps); High rows (10)
Biceps: Barbell preacher curls (8 + 3 after 15 sec. rest/pause); Cable curls (8, DXO style); Dumbbell spider curls (8) ss Incline curls (7 + Static X)—2 superset rounds
Forearms: DB wrist curls (20 slow reps + X Reps) ss Forearm Bar wrist curls (9); Reverse wrist curls (17 slow reps + X Reps) ss Forearm Bar reverse wrist curls (8); Cable reverse curls (9 + Static X)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We like our Fascial-Expansion technique so much, we are trying to work it in on almost every bodypart. Today we did One-arm leaning laterals (contracted) supersetted with Incline one-arm laterals (stretch). For biceps we did the two-arm version of Dumbbell spider curls, hands outside shoulders to simulate wide grip for inner heads, supersetted with Incline DB curls. What a pump! We know fascial stretching is controversial, but switching the order of our exercises and supersetting them is making a huge difference in our pumps and postworkout muscle fatigue, so we know it's doing something to promote growth.
Diet update: Part of our success in the area of engorgement could be due to the new vasodilator we're taking before we train. We've migrated to SAN's VasoFlow, taking six caps 30 minutes before we hit the gym. This nitric oxide precursor works big time—our biceps were bigger and more vascular today than they've been since last summer! Because our Fascial-Expansion technique relies on a big pump combined with stretch, we got on VasoFlow just at the right time. It appears that it's a good idea to switch vasodilators every so often for renewed results. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

TUESDAY, APRIL 1, ’08: QUADS, HAMS, CALVES, LOWER BACK
Good news and bad news today. The bad is that we both have some lower-back issues, so we decided to ditch the heavy squats and do two sets of Double-X Overload. The good is that our SAN supplements arrived (see Diet update below), which stoked our motivation to attack our quads and calves with the new fascia-Xpansion technique (see Summary)...
Quads: Squats (2 DXO set—9, 8 + top X Reps); Leg extensions (drop—9(6)) ss Sissy squats (9 + X Reps); Leg extensions (8 + top X Reps) ss Sissy squats (7 + X Reps)
Hamstrings: Feet-forward Smith machine front squats (10 in nonlock style); Stiff-legged deadlifts (DXO style, 9 reps); Leg curls (heavy; 9 + X Reps); Leg curls (9(6) + Top-end X Reps)
Calves: Knee-extension leg press calf raises (12 + X Reps—went up); Leg press calf raises (DXO—10 reps + X Reps); Standing calf raises (15) ss Machine donkey calf raisess (7 + X Reps—too heavy); Hack calf raises (9 + X Reps) ss Machine donkey calf raises (7 + X Reps); Seated calf raises (heavy—11 + X Reps)
Lower back: Hyperextensions (12 + X Reps)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We discussed our new Fascia X-pansion theory in yesterday's blog. Instead of doing extensive stretching regimens after the workout or excessive pump sets to finish, we've discovered a more efficient method—combining a contracted-position exercise (like leg extensions for tension and occlusion) with a stretch-position exercise (like sissy squats) in a superset. That way you get a massive influx of blood right after the occlusion set and just before you blast the muscle with a stretch exercise. Because the muscle is so pumped, the stretch exercise expands the muscle-constricting fascia even more on every rep, which should loosen it and allow more room for growh. For calves we did a standing calf exercise supersetted with machine donkey calf raises (stretch). Absolutely temendous pumps in quads and calves today, but that could have something to do with our new supplements...
Diet update: We are officially using the fat-to-muscle stack now: SAN's VasoFlow (vasodilator without caffeine), SAN's Blaze Xtreme (with forskolin for fat burning and testosterone increases) and SAN's BCAA-PRO (branched-chain aminos with glutamine and vitamin B6—in the past we've recommended MRM's BCAA-G 6000, which is a similar product). As our diet gets more severe we will add Cort-Bloc to help control muscle-eating cortisol. From all indications this is a killer stack for opening up the blood vessels and promoting fat expulsion along with anabolic hormone proliferation. We got a tremendous pump today from the VasoFlow in conjunction with our Fascia-X-pansion technique—more veins than ever. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

MONDAY, MARCH 31, ’08: CHEST, LATS, TRICEPS, ABS
We didn't get out much over the weekend because there's a chill in the air in Southern California. Nevertheless, our motivation is still stoked--so much so that we've run across some new findings that could produce some spectacular new size gains (more in the Summary below)...
Chest: Smith-machine incline presses (9 + X Reps; 10 X-only set); High-low cable flyes ss High cable flyes (10(6) + X Fade); Bench presses (DXO, 9—go up here); Flyes (10 + X Reps); Wide-grip dips (9) ss Low cable flyes (10 + X Fade); Low cable flyes (9) ss Wide-grip dips (8 in DXO style)
Lats: Pulldowns (9 + X—added weight; DXO style, 8); Undergrip pulldowns (9 + Static X); Stiff-arm pulldowns (11) ss DB pullovers (9 + X Reps); Rope rows (11 + X Reps) ss DB pulovers (8 + X Reps)
Triceps: Flat-bench extensions (9 + 3(after rest/pause); 7 on DXO set); Overhead extensions (9 + Static X) ss Cable pushouts (9 + X Fade); Straight-bar pushdowns (10) ss Bench dips (9, DXO style); Kickbacks (10)
Abs: Incline kneeups (15) ss Flat-bench leg raises (9); Ab Bench crunches (9 + X) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
(Note: A base version of this routine—3D HIT—is outlined in its entirety in printable form in our new X-traordinary Arms e-book. For more on X-hybrid techniques, like X Fade and Double-X Overload, see the Beyond X-Rep Muscle Building e-book.)
Summary: We are rotating in X-only sets; we'll use that mass tactic instead of Double-X Overload every other workout on some exercises. Also, note the rest/pause designation on Flat-bench extensions—we do a standard set, rest 10 seconds, then crank out as many more reps as possible. Today we only got 3, so we may try a 15-second rest instead. We'll do the same on Preacher curls on biceps day. The big new growth promoter is the supersets in the lat routine. The fascia in muscle tissue is the encasement, or sheath, around a muscle. Many experts believe that before a muscle can grow, that sheath needs to be stretched out, or loosened. Some trainers prescribe rigorous stretching programs for that, while others add a number of sets at the end of a bodypart workout for pump, thereby forcing the fascia outward to stretch it. We think we've discovered a better, more efficient way. The method is to use a contracted-position exercise, like stiff-arm pulldowns for lats, so you occlude the muscle for 10 to 12 reps, rest for about 10 seconds, then immediately do a stretch-position exercise, like DB pullovers. You essentially stretch the muscle after it is pumped due to the first exercise, the continuous-tension move that occludes the target. We plan to try this on a number of bodyparts. Today we used it only on lats. Tomorrow we'll try it on calves.
Diet update: If you are not taking branched-chain amino acids, you are missing a lot of growth potential. We say that after reading a recent research piece on BCAAs by Jerry Brainum. A few facts from that article on BCAAs:
•They enhance the anabolic process when taken before a weight workkout.
•Taking them before cardio spares—that is, doesn’t gobble up—muscle aminos, thus preventing excess muscle protein breakdown during training. (See Size Surge Supplement feature, Supplement Blog and The Ultimate Fat Burners feature for more info; our meal-by-meal diets are listed in the X-treme Lean e-book.)
X ALERT: See our new "Ultimate Fat Burners" feature for new get-ripped info, and our new X-Shop with the Double-Shredded Combo Offer (X-traordinary Abs free!).

FRIDAY, MARCH 28, ’08: DELTS, MIDBACK, BICEPS, FOREARMS
Our condition appears to be improving quickly, which is very motivating. The Double-X Overload sets are definitely helping—longer tension times, extra force generation and GH output due to muscle burn. Supersets and drop sets are adding to our vascularity as well. Today we combined our stretch-position delt exercises with a contracted-position move for a killer superset—one round is all it took...
Delts: Smith machine wide-grip upright rows (14 + X Reps; 8 + X Reps—need to go up here); Seated laterals (X-Only, 12); Incline one-arm laterals (10 reps + X Reps) ss One-arm leaning laterals (9 + X Reps); Standing laterals (13) ss Forward-lean laterals—facedown on Ab Bench (8 + X Reps); Smith machine presses (8 reps + Top X); Seated DB presses (DXO style, 8); Bent-over laterals (12(7) + Static X)