THURSDAY, JULY 2, ’09: DELTS, TRICEPS, BICEPS, SOLEUS (POWER-DENSITY)
We trained today because of the long weekend (we're off tomorrow), but this fourth training day in a row was excellent despite no day off. We made a few switches that really upped the pump quotient significantly...
Delts: Dumbbell upright rows (11, 9, 8 + X Reps); Standing laterals (11, 9) ss Smith behind-the-neck presses (9, 7 + X Reps); Forward-lean laterals on Ab Bench (3x12—in 10x10 style); Incline one-arm laterals (9) ss One-arm leaning laterals (8) ss One-arm cable laterals (7 + X Reps); One-arm leaning laterals (9) ss One-arm cable laterals (8 + X Reps); Bent-over laterals (drop—11(8))
Triceps: Decline close-grip DB bench presses (11, 9, 7); Decline extensions (3x10—in 10x10 style); Cable pushouts (9) ss Kickbacks (10 + X Reps) ss Bench dips (8--DXO style); Rope pushdowns (12 + X Fade) ss Elbows-flared pushdowns (11 + Flex X)
Biceps: Preacher curls (10, 8, 7); DB curls (3x10—in 10x10 style); Incline curls (9) ss Undergrip pulldowns (10 + Flex X); Concentration curls (drop—11(8)); Alternate DB hammer curls (9) ss Rope hammer curls (10 + X Fade)
Soleus: Seated calf raises (15, 12, 10—pyramid)
Note: Our current program is based on the X-Rep version of The Ultimate Power-Density Mass Workout (new release), and the X-hybrid techniques in Beyond X Muscle Building.
Summary: The biggest change today was removing Standing dumbbell presses as our first Power move for delts; we shifted back to DB upright rows, and the medial-head effect was noticeable immediately. We didn't want to eliminate presses because an overhead move for delts is essential for full, complete development. We've always felt that Smith behind-the-neck presses are best for extra medial-head action, instead of the almost total front-delt emphasis from any type of front press, so we used pre-exhaustion to make that side-head involvement even more pronounced. After pyramiding on the DB upright rows over 3 sets (Power), we did Standing laterals supersetted with Smith behind-the-neck presses—and what a full-delt pump and ache! It was a good mix of Power and Density. After that we did our normal tri-set, then ended with a superset. For both triceps and biceps we kept everything the same except the very end. For triceps we did Rope pushdowns, as usual, but we supersetted them with Elbows-flared pushdowns. That provided a pre-ex pump effect that blew up our tri's big time. For biceps instead of ending with one set of Concentration curls, we did a drop set, which also resulted in a bigger pump and new vascularity. We took a few snapshots to guage our progress...


Diet update: For supplement truths and recommendations, we hightly recommend Jerry Brainum's new e-book, Natural Anabolics, available at

For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

THURSDAY, MAY 28, ’09: DELTS, TRICEPS, BICEPS
Our favorite workout of the week--and we got to use the heavy-plus-4x10 method that's been feeling excellent on every bodypart so far. We're getting a deep ache followed by a mega-pump, a sure-fire recipe for growth...
Delts: Seated dumbbell presses (8, 7); Seated laterals (10, 9 + X Reps); Incline one-arm laterals (10) ss One-arm leaning laterals (10) ss One-arm cable laterals (7); Forward-lean laterals on Ab Bench (4x12); Bent-over laterals (11, 9 NA)
Triceps: Decline close-grip DB bench presses (11, 9); Decline extensions (4x10); Cable pushouts (9) ss Bench Dips (Stage—9) ss Kickbacks (8 + X Reps)
Biceps: Preacher curls (10, 8); DB curls (4x10); Incline curls (drop—9(7)); Concentration curls (10 Flex X)
Soleus: Seated calf raises (12—heavy; 3x12 in 10x10 style)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: We took Standing DB presses down to two sets so we could up the heavy seated laterals up to two. That gave us four heavy sets upfront. For triceps we did two heavy sets of Decline close-grip DB bench presses (residual pec work too), and for biceps we did two heavy sets of Preacher curls. Soleus only got one heavy preliminary set--yet calves are what started cramping up, probably because we trained them on Monday. Interesting. We are really feeling the heavy-plus-4x10 method, doing the 4x10 or 4x12 in 10x10 style--same weight on all sets with 30 seconds of rest between; the last set is brutal!
Diet update: Fat burner today was 2 caps of Champion's Wipeout, which contains L-carnitine, 7-Keto DHEA, caffeine, green tea extract, white willow bark and DMAE (for mood and focus). It gave us a definite energy surge, so metabolism should be amped to melt off some ugly fat. For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

WEDNESDAY, MAY 27, ’09: QUADS, HAMS, LOWER BACK
We knew training legs with the heavy-plus-4X method would be interesting, and we were right; however, we had a disagreement concerning which quad exercise to use as the big midrange 4x10 move. Jonathan chose to stick with old-style hack, while Steve loaded up the Smith machine for standard squats...
Quads: Leg extensions (warmup—15); Old-style hack squats (10, 8); Old-style hack squats (4x10)--Steve did Smith machine squats instead (4x10); Leg extensions (drop--12(7)) ss Sissy squats (9 + X Reps)
Hamstrings: Hyperextensions (12, 9 + X Reps); Hyperextensions (4x10); Leg curls (double drop--9(7)(4))
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Steve went to the Smith machine for his 4x10 quad exercise because he's not quite built for old-style hacks the way Jonathan is. Steve's shorter legs produce more torso lean as the bar is lowered to the back of his heels. Note that we also refrained from Stiff-legged deadlifts. We decided that to avoid lower-back injury, a better solution is to do a slightly slower heavy set of hyperextensions, with a flat lower back; then follow with bodyweight for 4x10, 30 seconds between sets. Burn was activated immediately. As we write this both quads and hams are aching in a new way, so the anabolic switch was flipped.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

TUESDAY, MAY 25, ’09: BACK, FOREARMS
We were anxious to try our new heavy-plus-4x10 mix on lats, traps and forearms. We weren't disappointed. It felt great to move some heavy poundages again and follow up with 10x10-style workout-density blasts--but with 4x10 instead...
Lats: Parallel-grip chins (10, 8 + X Reps); Parallel-grip pulldowns (4x10); Undergrip pulldowns (11--too light) ss DB pullovers (8) ss Rope rows (9 + X Reps)
Midback: Chest-supported DB rows (10, 9, 7); Behind-the-neck pulldowns (9 + Flex X) ss Bent-arm bent-over laterals (drop—9(7)); Shrugs (12, 9); Barbell upright rows (4x10)
Forearms: DB reverse curls (10, 8); DB reverse wrist curls (12) ss Forearm Bar reverse wrist curls (9); DB reverse wrist curls (4x12); DB wrist curls (12) ss Forearm Bar wrist curls (10); DB wrist curls (4x12—Steve used the bar to get his thumbs under it); Rockers (16)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Like we said, great to get back into heavy poundages, while still getting the effects of 10x10--with 4x10 or 4x12. That mix should provide a new growth jolt. We also got a new level of forearm burn thanks to the Forearm Bar. It's an ingenious device. Here's a pic of Jonathan using it...

Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

SUNDAY, MAY 24, ’09: CHEST, CALVES, ABS
Back to intense workouts after a supercompensation week, and it feels great! We've also tweaked our 10x10 routine to include a few preliminary heavy sets to provide a different muscle fiber attack...
Chest: Smith-machine low-incline presses (10, 8); Bench presses (4x10); Wide-grip dips (10) ss High cable flyes (9) ss Middle cable flyes (8); Low cable flyes (9 + X Fade) ss Wide-grip dips (8—Stage)
Calves: Leg press calf raises (14, 12 + X Reps); Standing calf raises (4x12); Machine donkey calf raises (8 NA)
Abs: Hanging kneeups (14 + X Reps); Incline kneeups (4x10); Ab Bench crunches (8) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: It felt good to drive on some heavy poundages, so we'll try that mix for every bodypart this week—a couple of heavy sets of a big midrange exercise followed by a 4x10 in 10x10 style; that is, same weight on all sets with 30 seconds of rest between. First set is fairly easy, while last set is brutal, usually getting only 8 or 9. This mix should provide new mass stimulation to various fiber types. Note: We are off tomorow, but we train back and forearms on Tuesday. We're looking forward to this new heavy/10x10 mix on lats and midback.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

THURSDAY, MAY 21, ’09: DELTS, TRICEPS, BICEPS (SUPERCOMPENSATION)
Last downshift workout, and, interestingly enough, we got some soreness this week in most bodyparts. It has us rethinking our 10x10 strategy somewhat--perhaps we're getting too much muscle damage. We'll make some adjustments next week.
Delts: Seated dumbbell presses (8, 7, 6); Seated laterals (7 NA); Incline one-arm laterals (10) ss One-arm leaning laterals (8) ss One-arm cable laterals (8); Forward-lean laterals on Ab Bench (4x12); Bent-over laterals (11, 9 NA)
Triceps: Decline extensions (4x10); Cable pushouts (9) ss Decline close-grip DB presses (9) ss Bench dips (8 NA); Kickbacks (10) ss Stiff-arm kickbacks (4)
Biceps: DB curls (4x10); Preacher curls (9) ss Incline curls (7) ss DB preacher curls (6 NA); Concentration curls (10 Flex X)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

WEDNESDAY, MAY 20, ’09: QUADS, HAMS, LOWER BACK (SUPERCOMPENSATION)
Good workout, great pump, not a lot of muscle damage. We met the goals of our downshift week today with 4x12 on extensions and 4x8 on leg curls--instead of 8x12 and 8x8. Interesting that knowing there were only four sets, we slowed down the reps, making the last set more difficult than usual. Still, damage was minimal...
Quads: Leg extensions (warmup—15); Old-style hack squats (9, 8, 7); Machine hack squats (7 NA); Sissy squats (8, 7); Leg extensions (4x12)
Hamstrings: Hyperextensions (11, 9, 8); Stiff-legged deadlifts (7 NA); Leg curls (4x8)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Quads and hams feel full and tight, but not hammered. That's the result we were after--plus, the workout took about 35 minutes. Note: Due to an out-of-town trip, we will do Friday's workout tomorrow (Thursday).
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

TUESDAY, MAY 19, ’09: BACK, FOREARMS (SUPERCOMPENSATION)
The goal this week is a full pump without muscle damage or nervous system stress. We're stopping all sets a few reps short of failure, and on 10x10, 8x8, 8x15, etc. we are only doing half the sets so all sets are fairly easy. Today's workout really made us realize just how much we needed a downshift week, and we are rethinking some of our set sequences (as you'll see in the Summary below)...
Lats: Parallel-grip chins (4x8); Undergrip pulldowns (8 NA) ss DB pullovers (8) ss Rope rows (9)
Midback: Chest-supported DB rows (9, 7, 7); Behind-the-neck pulldowns (9 + Flex X) ss Bent-arm bent-over laterals (drop—9, 7); Barbell upright rows (4x10); Shrugs (10)
Forearms: DB reverse curls (10, 8, 6 NA); DB reverse wrist curls (4x15); DB wrist curls (4x15—Steve used the bar to get his thumbs under it); Rockers (14)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Even with yesterday's lower-intensity workout, our pecs are still a little sore. Are we doing too much for chest? Are we doing too much for all bodyparts considering we are sore most of the time? 10x10 is very demanding, even though the poundage is relatively light--it's still 100 negative reps, and negatives cause the most muscle damage. We may experiment with volume reductions next week. For example, we may up the weight slightly and do 8x12 on calves and forearms instead of 8x15. Also, chins get hard by set 3, so we may go to 4x8 or 4x10 and follow with 4x8 on pulldowns. Two different lat-training angles will probably be better anyway, considering that pulldowns allow you to lay back and put different lat fibers at the optimal angle of pull.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

MONDAY, MAY 18, ’09: CHEST, CALVES, ABS (SUPERCOMPENSATION)
We decided last week that we needed a downshift, so this week is all supercompensation. We're using the same poundages, only we're stopping all sets a couple of reps short of exhaustion. And on 10x10 or 8x8 or 8x15, we're only doing about half the sets so that the last set isn't too difficult...
Chest: Smith-machine low-incline presses (4x8); Wide-grip dips (10) ss Middle cable flyes (9) ss Pushups (8); Wide-grip dips (7) ss Low cable flyes (8)
Calves: Standing calf raises (4x15); Machine donkey calf raises (8 NA)
Abs: Incline kneeups (4x8); Ab Bench crunches (8) ss Twisting full-range crunches (9) ss End-of-bench kneeups (9)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: It felt good to pull back, but we were amazed that we still got an outrageous pump--no doubt due to the short rests on the 4x8 or 4x15 set sequences. This lower-intensity week should help revitalize with new size and full muscle glycogen replenishment. Our nervous system gets a break too, which should result in a new surge of strength next week.
Diet update: We used Labrada Nutrition's Xhilar8 today as our preworkout fat burner, 2 capsules. Tomorrow we will use Champion Nutrition's Wipeout, 2 caps, and continue to alternnate the two fat burners. Both have green tea extract, cayenne and caffeine; however Xhilar8 has neurotransmitters like tyrosine and taurine (for mental focus) plus iodine, while Wipeout has 7-Keto DHEA, good for testosterone production and fat burning. We also continue to use one scoop of V12 Magnum before the workout, which contains BCAAs, 2 type of creatine, L-carnitine, beta-alanine and vasodilators for a huge pump. We highly recommend it! For a look at what else we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

FRIDAY, MAY 15, ’09: DELTS, TRICEPS, BICEPS, SOLEUS (REP RANGE)
We had an extra intense workout today because we've decided to downshift our training effort next week. It's been too long since we ratcheted down the intensity in order to recover and supercompensate completely, so now's the time. Today, however, was an all-out, take-no-prisoners assault...
Delts: Seated dumbbell presses (10, 9, 7 + X reps); Incline one-arm laterals (11) ss One-arm cable laterals (9 + X Reps); Forward-lean laterals on Ab Bench (8x12); One-arm leaning laterals (7 NA); Bent-over laterals (11, 9 NA)
Triceps: Decline extensions (8x10); Cable pushouts (10 + Flex X) ss Decline close-grip DB presses (10) ss Bench dips (8 NA); Kickbacks (11) ss Stiff-arm kickbacks (7)
Biceps: DB curls (8x10); Preacher curls (10) ss Incline curls (8) ss DB preacher curls (7 NA); Concentration curls (10 + X Fade)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Notice that we slipped in a tri-set for biceps, similar to what we do for triceps. We did Preacher curls supersetted with Incline curls supersetted with DB preacher curls in negative-accentuated style. That really got the biceps throbbing, and preachers provided a whole new dimension.
Diet update: Fat burner today was 2 caps of Champion Nutrition's Wipeout. Monday we will rotate to 2 caps of Labrada Nutrition’s Xhilar8. Both have green tea extract, cayenne and caffeine; however Xhilar8 has neurotransmitters like tyrosine and taurine (for mental focus) plus iodine, while Wipeout has 7-Keto DHEA, good for testosterone production and fat burning.
For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

WEDNESDAY, MAY 13, ’09: QUADS, HAMS, LOWER BACK (REP RANGE)
Upper-leg day is short but brutal. Blasting out 8x10 on Old-style hack squats for quads and Hyperextensions for hamstrings causes insane baking and aching...
Quads: Leg extensions (warmup—15); Old-style hack squats (8x10); Leg extensions (drop—11(7)) ss Sissy squats (8 + X Reps)
Hamstrings: Hyperextensions (8x10); Leg curls (double drop—10(8)(5 + X Fade))
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Workout took less than an hour, but quads and hams were blasted. The great thing about the 10x10 style is you cram lots of growth-stimulating work into a short time frame (workout density). Upper legs were on fire, and the tri-sets at the end to finish threw gasoline on the inferno!
Diet update: We've decided to try alternating two fat burners: Labrada Nutrition's Xhilar8 and Champion Nutrition's Wipeout. Both have green tea extract, cayenne and caffeine; however Xhilar8 has neurotransmitters like tyrosine and taurine (for mental focus) plus iodine, while Wipeout has 7-Keto DHEA, good for testosterone production and fat burning. We will alternate the two, taking two caps before training. For a look at what else we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
Motivation: We thought you might like to see Ronnie Coleman performing a set of X-Rep-Only bent-over laterals. Notice the limited range of motion and the controlled tension on every rep. (We analyze Ronnie Coleman's individual bodypart workouts from an X-Rep perspective in one of the last chapters of the Beyond X-Rep Muscle Building e-book, beginning on page 93.)

TUESDAY, MAY 12, ’09: BACK, FOREARMS (REP RANGE)
We made a few changes today that helped us better feel the target muscles working. One was a tri-set to finish off lats; the other was moving to dumbbells on reverse curls. We also ended forearms with rockers for a finaly vein-engorging burn...
Lats: Parallel-grip chins (8x8); Undergrip pulldowns (9 NA) ss DB pullovers ss Rope rows (10 + X Fade)
Midback: Chest-supported DB rows (10, 8, 7); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9); Barbell upright rows (8x10); Shrugs (11 + X Reps)
Forearms: DB reverse curls (11, 9, 7 NA); DB reverse wrist curls (8x15); DB wrist curls (8x15—Steve used the bar to get his thumbs under it); Rockers (15)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: The ending tri-set for lats felt great, as the DB pullovers as the second exercise allowed the biceps to rest between the negative-accentuated Undergrip pulldowns and Rope rows. Felt a wicked contraction on Rope rows. Using dumbbells for Reverse curls felt much different--in a good way--compared to the EZ-curl bar version we've been doing. We could really feel the brachialis muscles working as well as the forearm extensors. We were kicking around the idea of trying DB reverse curls in 8x10 style, but with all the back work before we're pretty sure our biceps would get too much work, especially considering that we have to work them again on Friday.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.

MONDAY, MAY 11, ’09: CHEST, CALVES, ABS (REP RANGE)
10x10 takes a toll, so on some bodyparts, like chest and back where there are a number of areas to hit, we are moving to 8x8 instead. We did that on Bench presses today, and it felt good--we were able to use a heavier poundage as well...
Chest: Bench presses (8x8); Wide-grip dips (7 NA) ss High cable flyes (9 + X Fade) ss Pushups (8); Wide-grip dips (8 + X Reps) ss Low cable flyes (8 + X Fade)
Calves: Leg press calf raises (14 + X Fade); Standing calf raises (8x15)
Abs: Incline kneeups (8x8); Ab Bench crunches (9 + X Reps) ss Twisting full-range crunches (10) ss End-of-bench kneeups (9)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: We are beginning to work in tri-sets and double drops for more workout density--more work in a given time frame. Notice that pushups were tacked on to one of the chest supersets to make it a tri-set. We also dropped Seated calf raises. We will add those to Friday's workout for residual calf work and lower-leg blood flow. We're thinking maybe 6x12 or 5x15--in 10x10 style.
Diet update: We are almost out of our favorite fat burner, Blaze Xtreme, which contains forskolin. Since we are at the beginning of our ripping phase, we will move to another fat burner for a while. Then when we go back to Blaze Xtreme, it should produce a bigger fat-burning kick. We will move to Labrada Nutrition's new Xhilar8, which contains caffeine, green tea, taurine and cayenne pepper, among other mood elevators, and appetite and fat shredders. We'll start with 2 caps before workouts.
For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

FRIDAY, MAY 8, ’09: DELTS, TRICEPS, BICEPS (SHOCK)
Trying some twists and turns with drop sets, negative-accentuated sets and even tri-sets. It's Shock week, after all...
Delts: Seated dumbbell presses (11, 9, 7 + X reps); Seated laterals (9 NA); Incline one-arm laterals (11) ss One-arm cable laterals (9 + X Reps); Forward-lean laterals on Ab Bench (8x12); Bent-over laterals (11, 9 NA)
Triceps: Decline extensions (8x10); Cable pushouts (10 + Flex X) ss Decline close-grip DB presses (10) ss Bench dips (8 NA)
Biceps: DB curls (8x10); Incline curls (drop set—10(6 NA)); Concentration curls (10 + X Fade)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: After our e-zine yesterday on workout density--more work in less time for maximum mass gains--we realized that one reason we gain more muscle in the spring when we are losing fat is the addition of double-drop sets, tri-sets, etc. It's also the reason 10x10 works so well--the 30-second rests condense the work into a shorter time frame. We will be adding in more of those "density" techniques in the coming workouts.
Diet update: We want to remind trainees looking to add muscle and pare down fat to use two key preworkout supplements: 1) Blaze Xtreme, a fat burner with forskolin, which has been shown to heighten metabolism for fat burning and boost free testosterone; 2) V12 Magnum, which contains beta-alanine (lactic acid buffer, good for 10x10 training), 2 types of creatine, L-carnitine (one of our favorite fat-to-muscle compounds), vasodilators (for a bigger pump) and cell volumizers. It also has branched-chain amino acids to heighten anabolic drive. Great mix! It's one of our favorite supplements because it works. For a more detailed look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

WEDNESDAY, MAY 6, ’09: QUADS, HAMSTRINGS, LOWER BACK (SHOCK)
Heavier midrange work today, with an negative-accentuated set; then stretch followed by 8x12 or 8x8 on the contracted-position exercise...
Quads: Leg extensions (warmup—15); Old-style hack squats (12—too light, added weight; 9, 8); Machine hack squats (8 NA); Sissy squats (12 + X Reps); Leg extensions (8x12)
Hamstrings: Hyperextensions (12, 10 + X Reps); Stiff-legged deadlifts (8 NA); Leg curls (8x8)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: We've been searching for a quad exercise that provides the best negative-accentuated feel. Today we tried Machine hack squats; felt good, but the weight was a bit light. We'll try it again next quad day with more poundage added.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

TUESDAY, MAY 5, ’09: BACK, FOREARMS (SHOCK)
With the overlap between lats and midback, we've decided to always do chins in 8x8 style, with rows staying as heavy sets with more rest. We also did a negative-accentuated set on rows, which also affects lats...
Lats: Parallel-grip chins (8x8—Steve did wide-grip chins, 8x10); DB pullovers (11 + X Reps) ss Undergrip pulldowns (9); Rope rows (10 + X Fade)
Midback: Chest-supported DB rows (10, 8, 7 NA); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9); Barbell upright rows (8x10); Shrugs (11 + X Reps)
Forearms: EZ-bar reverse curls (11, 9, 7 NA); DB reverse wrist curls (8x15); DB wrist curls (8x15—Steve used the bar to get his thumbs under it)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Hammer-grip exercises, like parallel-grip chins appear to be the elbow tweaking culprit for Steve. Moving to normal chins has helped, as has going from normal straight-bar reverrse curls to using an EZ-curl bar. He also felt a whole new hellish burn using a bar for wrist curls instead of dumbbells.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

MONDAY, MAY 4, ’09: CHEST, CALVES, ABS (SHOCK)
We're calling this week Shock because we're all over the place with 10x10, negative-accentuated sets, supersets and drop sets. Today's chest workout is a good example...
Chest: Smith-machine incline presses (8x10); Wide-grip dips (7 NA) ss Middle cable flyes (9 + X Fade); Wide-grip dips (8 + X Reps) ss Low cable flyes (8 + X Fade)
Calves: Leg press calf raises (14 + X Fade); Standing calf raises (8x15); Seated calf raises (18 + X Reps)
Abs: Incline kneeups (15, 12 + X Reps); Ab Bench crunches (9 + X Reps) ss Twisting full-range crunches (10) ss End-of-bench kneeups (9)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Chest felt blasted, but we're thinking that ending with a straight set of DB flyes might make the above even better. The 120 reps of Standing calf raises over eight sets is still searing the gastrocs and getting them very sore on the inside flare.
Diet update: For a look at what we're taking and when we take it, see our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

FRIDAY, MAY 1, ’09: DELTS, TRICEPS, BICEPS (REP RANGE)
Triceps have been somewhat sore and twitchy since chest work on Monday. That signified a need for a slight pullback on arm work this week...
Delts: Seated dumbbell presses (10, 8, 7 + X reps); Seated laterals (9 NA); Incline one-arm laterals (11 + X Reps); Forward-lean laterals on Ab Bench (8x12); Bent-over laterals (11, 9 NA)
Triceps: Decline DB extensions (8x10); Cable pushouts (10 + X Fade) ss Bench dips (8 NA)
Biceps: DB curls (8x10); Concentration curls (11); Incline curls (8 NA)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: For more side-head focus we've decided to always do our 10x10 sequence on some form of lateral raise, as presses emphasize front heads. We've also opted for the negative-accentuated set on seated laterals. We think keeping this constant should get us some new delt width and roundness. Pull back on arm work is a good thing. The 8x10 on DB extensions and DB curls is hammering the tri's and bi's extremely hard--we can feel the trauma accruing. A reduction in ancillary arm work should help recovery and growth.
Diet update: It's May 1, so all we can say is Blaze it up. Blaze Xtreme is our fat burner of choice, and we're taking two caps before every workout--going to three caps soon. It's green tea and forskolin ingredients are key for antioxidant activity, fat burning and testosterone boosting. Great supp. that's getting us leaner quickly! For our complete ripping phase schedule from ’08, see our Supplement Blog and scroll down to Summer ’08. Our ’09 regimen will be almost an exact replica of that.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

WEDNESDAY, APRIL 29, ’09: QUADS, HAMSTRINGS, LOWER BACK (REP RANGE)
Lots of pain involved in today's workout due to 8x10 on the big quad and hamstring exercises. The burn and pump were worth it. Growth was stimulated...
Quads: Leg extensions (warmup—15); Old-style hack squats (8x10--a bit too light, need to go up); Sissy squats (8 NA); Leg extensions (11) ss Sissy squats (9 + X Reps); Leg extensions (9)
Hamstrings: Hyperextensions (8x10); Stiff-legged deadlifts (8 NA); Leg curls (drop—10(6) + X Reps); Leg curls (8 + X Fade)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: One change today was doing negative-accentuated work on Sissy squats rather than Leg presses. We feel more of a direct quad hit with the Sissies--even more so with slow negatives. Added a lot of weight on Stiff-legged deadlifts NA style, so that will no doubt add to the hamstring soreness.
Diet update: The first step in our ripping phase is to completely clean up all of our meals, especially at night. That makes for an immediate uptick in leanness. We're already starting to see more vasularity, which should be more prominent this year thanks to 10x10. As far as our supplement schedule goes, see our Ripping Phase timing list for 2008 at our Supplement Blog (scroll down). For our complete meal-by-meal diets, see our X-treme Lean e-book.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

TUESDAY, APRIL 28, ’09: BACK, FOREARMS (REP RANGE)
We've been feeling as if we were doing too much on back day, what with 10x10 for lats, midback and upper traps. We've pulled one of those 10x10 sequences, the midback one, as midback is called into play on the multi-set work for lats...
Lats: Parallel-grip chins (8x8—Steve did wide-grip pulldowns, 8x10); DB pullovers (11 + X Reps) ss Rope rows (9 + X Fade); Undergrip pulldowns (9)
Midback: Chest-supported DB rows (10, 8, 7 + X Reps); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9); Barbell upright rows (8x10); Shrugs (9 NA)
Forearms: EZ-bar reverse curls (11, 9, 7 NA); DB reverse wrist curls (8x15); DB wrist curls (8x15)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Steve's left elbow is giving him some problems, so he's switching some exercises in an attempt to remedy it. Today he did Wide-grip pulldowns instead of Parallel-grip chins. Speaking of back, we were planning to altenate the 8x8, doing lats at one workout with the method and midback standard, then lats standard and midback 8x8. Since we feel lats much better hitting them with 8x8, or 8x10 in Steve's case with pulldowns, we will stick to that for a while and always do midback standard--Chest-supported DB rows for 3 sets. We don't think midback will suffer because it does get worked with Chins or Pulldowns along with lats for 8x8.
Diet update: Looking at our Ripping Phase Supplement Schedule for '08 at our Supplement Blog (scroll down from the top), it appears very solid. We're taking most of what's on the list now, and what we're not we will be adding soon. We're feeling a sense of urgency, as May is sneaking up on us--Friday! Pass the fat burners.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

MONDAY, APRIL 27, ’09: CHEST, CALVES, ABS (REP RANGE)
It's back to 10x10 on the big midrange exercises this week, and because our chests are a lagging bodypart, we did it on two--Bench presses and Wide-grip dips...
Chest: Bench presses (8x10); Flat flyes (10) ss High cable flyes (8 + X Fade); Wide-grip dips (8x8)
Calves: Leg press calf raises (14 + X Fade); Standing calf raises (8x15); Seated calf raises (18 + X Reps)
Abs: Incline kneeups (8x8); Ab Bench crunches (8 + X Reps) ss Twisting full-range crunches (10) ss End-of-bench kneeups (9)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Note that we did 8x10 and 8x8 on the two big chest exercises. We thought doing two moves with 10x10 would be too much--and even this may be over the top. We may try doing the big midrange move for 10x10, then the contracted-position exercise for 8x10 and end with a negative-accentuated set on another big midrange exercise, like Wide-grip dips. Calves and abs were fire--brutal as usual.
Diet update: An insane burn is standard when using the 10x10 method, so one supplement that's important is beta-alanine. It buffers the burn somewhat, allowing you to get more reps and drive through the pain. In other words, more growth reps. We take 2 caps of Red Dragon when we wake up, 2 caps about 1 1/2 hours before we train, and right before we work out we use one scoop of V12 Magnum, which contains beta-alanine as well as two type of creatine, L-carnitine, branched-chain amino acids and vasodilators. All of that together is helping us get much faster results with 10x10--pumps are off the charts and we're able to churn through the burn.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

FRIDAY, APRIL 24, ’09: DELTS, TRICEPS, BICEPS (POWER)
We made some interesting changes today, for the sake of variety, new muscle engorgement and to see if we can eventually remedy Steve's tweaked left elbow...
Delts: Seated dumbbell presses (10, 8, 7 + X reps); Seated laterals (9 NA); Incline one-arm laterals (11 + X Reps); Forward-lean laterals on Ab Bench (8x12); Bent-over laterals (9 NA, 12 + X Reps)
Triceps: Decline DB extensions (8x10); Cable pushouts (8 NA); Cable pushouts (8 + X Fade) ss Kickbacks (11) ss Stiff-arm kickbacks (7)
Biceps: DB curls (8x10); Incline curls (8 NA, 11); Concentration curls (drop 10(9))
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: We finally found a negative-accentuated exercise that blasts the medial-delt heads--Seated laterals. The weight must be light so you can muscle it to the top while keeping a slight forward lean to your torso; then lower to a count of six. Whoa! This one does some damage, even with meager poundages. The switch from a bar to dumbbells on Decline extensions for triceps and Curls for biceps is an attempt to relieve some stress on Steve's elbow. They felt much better and--bonus--arm pump was off the charts! That once again proves our mantra, One small change can lead to big gains. Best delt/arm workout we've had in a few weeks--and veins remain!
Diet update: We can't believe April is almost over (are we ripped yet?). It's time to really kick it into gear. That means a fat burner before every workout. Our choice at the moment is SAN's Blaze Xtreme due to its forskolin content--the amount used in a recent study that produced exceptional fat burning as well as a big boost in testosterone. We're taking two caps of Blaze Xtreme before every workout and now also before weekend cardio sessions. We may bump it to 3 caps in a few weeks, which is the serving size listed. For our complete ripping phase schedule from ’08, see our Supplement Blog and scroll down to Summer ’08. Our ’09 regimen will be almost an exact replica of that ripping schedule.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

TUESDAY, APRIL 21, ’09: BACK, FOREARMS (POWER)
Back has been getting very sore, particularly lats. So we've decided to split up the 10x10. Today we chose midback, on the big exercise. We did a standard lat workout, as you'll see...
Lats: Parallel-grip chins (9, 7 + X Reps); Pulldowns (8 NA); DB pullovers (10) ss Rope rows (9 + X Reps); Undergrip pulldowns (9 + X Reps)
Midback: Chest-supported DB rows (8x10); Behind-the-neck pulldowns (10 + X Fade) ss Bent-arm bent-over laterals (9); Shrugs (11); Shrugs (9 + X Reps) ss Barbell upright rows (9)
Forearms: EZ-bar reverse curls (11, 9, 8 NA); DB reverse wrist curls (8x15); Barbell wrist curls (8x15)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Great workout. One thing we forgot was an NA set for midback. We should've done Behind-the-neck pulldowns in negative-accentuated style. Forearms were pumped to the max. The 8x15 is tailor-made for blasting flexors and extensors. Also interesting that we trained calves yesterday with 8x15, and they are looking bigger. Could be inflammation, could be residual pump--either way we should be stimiulating growth. We are still liking 10x10 and seeing results.
Diet update: If you're moving into a ripping phase as we are, you may want to check out our Supplement Blog and scroll down the the Ripping Phase (Summer 2008). We will be using that as a template to create our new supp. schedule, which should be posted in a week or so. One change we see immediately is the addition of V12 Magnum preworkout (9:45 a.m.), which replaces BCAA-PRO, Nitrocarn GPLC, Pro Muscle Nitric and CreaSol. Remember, V12 Magnum has BCAAs, beta-alanine, two types of creatine, L-carnitine, vasodilators (not GPLC, but something similar) and cell volumizers. We may try to stack it with Nitrocarn GPLC to see if we get an even bigger pump, but if you only want to take one thing preworkout, V12 Magnum is the perfect choice.
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

MONDAY, APRIL 20, ’09: CHEST, CALVES, ABS (POWER)
We're doing a lot of soul searching as far as 10x10 goes. It's producing amazing results doing it every workout for calves and arms. Should we go to it on the first exercise for every bodypart every workout? Or do we need standard heavy sets every other workout? Hmm. Today we compromised with chest, doing standard sets on Incline presses and ending with 8x8 on Wide-grip dips...
Chest: Smith machine low-incline presses (9, 8, 8 NA); Flat flyes (10) ss Middle cable flyes (9 + X Fade); Wide-grip dips (8x8)
Calves: Leg press calf raises (14); Standing calf raises (8x15); Seated calf raises (17 + X Reps)
Abs: Incline kneeups (16, 9 NA); Ab Bench crunches (9 NA) ss Twisting full-range crunches (10) ss End-of-bench kneeups (9)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: Chest felt blasted, but next week we may try two exercises upfront in 10x10 style. Acutally, 8x8 would be better, similar to how we do back. Maybe Flat-bench presses and Wide-grip dips. It's amazing how well our calves are responding to doing 8x15 evern single calf day. They are sore for four to five days after and looking better than ever.
Diet update: We're moving into our ripping phase, so we are reviewin our X-treme Lean diet and nutrition guide to refresh our fast fat-slashing protocols. We've already started taking L-carnitine again, 1,000 mg. in the morning and another 1,000 mg. with lunch. Plus, our preworkout supp. V12 Magnum contains L-carnitine, along with creatine, beta-alanine, BCAAs, vasodilators and cell volumizers. It's the best fat-to-muscle preworkout supp. we've found. We've also mentioned our fat burner, which is Blaze Xtreme, 2 caps prior to training. It contains caffeine, green tea and forskolin (a fat burner and testosterone booster). We're also taking one 400 mg. cap of green tea with every meal to keep the metabolism high and reduce fat deposition. We're cleaning up our diets as well, although one weekend night out is a necessity, and Wednesday will no doubt be another higher-carb day. [For more ripping diet and supplement info, see the X-treme Lean e-book.]
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

FRIDAY, APRIL 17, ’09: DELTS, TRICEPS, BICEPS (REP RANGE)
As we mentioned, motivation is starting to climb, so this has really been more of a Shock week than Rep Range. We've been starting with 10x10 on the first exercise, then following up with a negative-accentuated set, drop sets and/or supersets for the stretch- and contracted-position exercises...
Delts: Standing dumbbell presses (10x10--too light, need to go up); Smith-machine presses (8 NA); Incline one-arm laterals (13 + X Reps); Seated laterals (12, 10) ss Forward-lean laterals (9, 8 + X Reps); Bent-over laterals (12, 9 + X Reps--reduced weight on second set and did slower reps)
Triceps: Decline extensions (8x10); Cable pushouts (8 NA); Cable pushouts (10 + X Fade) ss Bench dips (8 NA)
Biceps: Barbell curls (8x10); Incline curls (8 NA, 10); Concentration curls (11 + X Reps)
Note: Our current program is based on the the P/RR/S workout on pages 103-114 in the 3D Muscle-Building e-book plus the metabolic-momentum methods in The Ultimate Fat-to-Muscle Workout and The Ultimate 10x10 Mass Workout, our latest e-workout program.
Summary: We went up on Standing DB presses, but the weight felt light, so at the next 10x10 workout we'll go up again. Because of that, we decided to do two supersets of seated laterals and forward-lean laterals. Excellent pump and burn! Also notice that after the 10x10 on DB presses, we did an NA set on Smith machine presses. That seems to be the best delt exercise for the fat-to-muscle NA technique. We're striving to get leaner now, so NA and growth-hormone activating methods, which all explained in The Ultimate Fat-to-Muscle e-book, are making an appearance in every bodypart routine. Also, Monday we have an interesting 10x10 experiment in store for pecs. Stay tuned.
Diet update: We recently ran across more from Olympic coach and bodybuilding trainer Charles Poliquin on one of our favorite fat-to-muscle supplement, L-carnitine. He found that it's very synergistic with fish oil for burning bodyfat: “The omega-3s from fish oils turn on the lipolytic, or fat-burning, genes and turn off the lipogenic, or fat-storing, genes. The amino acid carnitine is often the limiting factor in the chemical reactions involved in the fat-burning processes. Carnitine plays a critical role in converting fatty acids into fuel. Hence, it has the potential to help people lose bodyfat. Muscles, liver, kidney and heart tissues heavily depend on carnitine to convert fat into energy. If carnitine is deficient, fatty acids will accumulate in the body. Carnitine helps to transport fatty acids into mitochondria where they are used for energy production.” We take two fish oil caps in the morning and two at night; we also take L-carnitine, 1,000 mg. at lunch and 1,000 mg. at dinner, and we get a dose in our favorite preworkout supplement V12 Magnum (which also has beta-alanine, BCAAs, creatine and vasodilators--we highly recommend this preworkout supp.).
*NEW feature we just added is “X-Factor Supplements: 3 Keys to New Size and Strength. It discusses a triple stack that works incredibly well.
•To see what we're taking and when, check out our updated Supplement Blog; for our meal-by-meal diets and other nutrition info, see the X-treme Lean e-book.
Supplement features: Ultimate Fat Burners, Size Surge Supplements and BCAAs.
X ALERT: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
X-ALERT 2: We now have heavy duty jet-black X-Rep T-shirts available.
X-ALERT 3: Check out our new e-workout program, The Ultimate 10x10 Mass Workout.

WEDNESDAY, APRIL 15,