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STEVE--FRIDAY, FEB. 3, '12: DEADS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
I had to work at home today because of a pending appointment, so the workout was a challenge--all I have is an adjustable bench and a set of PowerBlocks. No problem! Workout was killer. Got a great pump, and all muscles were thoroughly thrashed. For an at-home workout you gotta improvise for more size....
Dumbbell Squats: 4x10
Chest: Low-incline DB bench presses, palms angled in (4x10); Flat-bench flyes (4x10); Pushups (hands on dumbbell handles on floor) (3x10 + X Reps)
Back: Bent-over DB rows (4x10); Stiff-arm kickbacks (4x10); DB pullovers (4x10); DB upright rows (4x10)
Calves: One-leg calf raises (3x10); Standing calf raises (freehand) (1xMax)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I was somewhat amazed at how good this workout was. I guess the different surroundings and having to figure out direct-hit exercises made it a change-to-gain session. Back was the most challenging, but changing my grip on Bent-over rows from under grip to parallel helped. I did each for two sets in a 4X sequence. The stiff-arm kickbacks were good for contracting the lats, then Pullovers stretched them out. I should've reversed the order, contracted first, but I still got a great pump in my back.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, FEB. 3, '12: LEGS (4X + BEYOND X-REP)
Legs on Friday? Anyone who's followed this blog on a regular basis might think that's an error. Nope! I've gotten rid of the Thursday rest day in favor of training five days per week. Looking to keep my motivation momentum high and to get the added metabolic boost since spring and summer are on the horizon...
Quads: Leg presses (4 x 12, 11, 10, 10 + X Reps); Hack squats (4 x 10, 10, 9, 7); Sissy squats (4x10DXO + X Reps); Leg extensions (4x15 + X Reps)
Hamstrings: Hyper extensions (4x10DXO + X Reps); Lying leg curls (4x15 + X Reps)
Calves: Standing calf raises (4 x 14, 12, 12, 10 + X Reps); Leg press calf raises (4x10DXO + X Reps); Seated calf raises (4x15 + X Reps)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: It's hard to believe that this was the first time I've trained legs twice in one week for at least two years. Legs have always required a bit more recovery time than anything else, and with weekend cardio it was always easy, and beneficial, to rationalize the once-per-week regimen. Everything was still a little sore from Tuesday, so I dropped the pressing exercises from five sets to four, but kept the intensity high. I also used some different equipment for variety and switched calves around so that Standing calf raises were first and Leg press calves were second in 4X-DXO style. The burn was unreal! I loved the second leg hit this week and am very much looking forward to some great results over the next few weeks.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, FEB. 2, '12: CHEST, BACK, ABS (4X + BEYOND X-REP)
A little soreness from yesterday's workout, but it was all unnoticeable once I got through my first couple of warmup sets. Strength was slightly down compared to Monday's workout, but that's probably because of delts and arms yesterday. Thursdays are normally reserved for rest and recovery, but I decided to head in to the gym instead...
Chest: Bench presses (4 x 10, 8, 6, 6 + X Reps); Decline presses (4 x 10, 9, 8, 7 + X Reps); DB Incline flyes (4x10DXO + X Reps); Pec Deck (4x12 + X Reps)
Back: Pull downs (4 x 10, 9, 8, 8 + X Reps); DB Pullovers (4x10DXO + X Reps); Undergrip pulldowns (3x12 + X Reps); High row machine (4 x 10, 9, 8, 8 + X Reps); Low row machine (4 x 10, 10, 9, 9 + X Reps); DB shrugs (4x12 + X Reps)
Abs: Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: Motivation has been very high lately and with spring and summer just around the corner that's a good thing. Thursdays have been a rest day for me for the last few years, but I'm going to experiment with adding another training day back in the mix. Weekends will still be off from training and the split will stay basically the same, but the rotation will mean that whatever falls on Wednesdays will only get hit once that week and then will get hit on Monday and Thursday of the following week. I'll keep a close eye on recovery to make sure I don't fall victim to overtraining, but with good weekend rest and proper nutrition it shouldn't be an issue.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, FEB. 1, '12: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
I was having a some brachial pain in my right forearm, perhaps due to all the upright rows--so I pared down my Rack high pulls to a 3X, lightened the weight and did X-centric, or NA, on every set--that's one second up and six seconds down. Excellent alteration for new mass creation--and my forearm didn't hurt. Plus, pump was jacked up (that's a good thing)...
Delts: Seated laterals (2x10); Wide-grip rack high pulls (3x8--all NA); One-arm cable laterals (3x10); Incline one-arm laterals (1x10 + X Reps); Forward-lean laterals (3x10); DB presses (2x12,10) ss Bent-over laterals (2x12,11)
Triceps: Elbows-flared pushdonws (3x10); DB close-grip bench presses (1x10); Incline DB extensions (3x10); DB pullover (1x10); Kickbacks (3x10); DB pullovers (1x9)
Biceps: Monster Bar curls (3x10); Undergrip pulldowns (1x10); Incline curls (3x10); Barbell concentration curls (3x10); Hammer curls (1x9); Alternate hammer curls (1x10)
Forearms: Fat-bar shrugs (2x14,9); Wrist curls (3x12) ss DB reverse wrist curls (3x12)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: On a few exercises I did a 3X, rested 35 seconds, then finished with one set of a similar exercise. For example, One-arm cable laterals for 3X, then move to Incline one-arm laterals for a final set. Same with Elbows-flared pushdowns/DB close-grip bench presses and Monster Bar curls/Undergrip pulldowns. That's a great way to get new variation--or when you can't decide which exercise to do.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, FEB. 1, '12: DELTS, ARMS, FOREARMS (4X + BEYOND X-REP)
Barring any sort of injury, I'm pretty much convinced that you and never go wrong with a good delts and arms day. Strength was good today, pump was great and the burn was intense on everything...
Delts: Shoulder presses (4 x 10, 8, 8, 6 + X Reps); DB upright rows (4 x 12, 10, 10, 9 + X Reps); One-arm incline laterals (4x10DXO + X Reps); DB lateral raises (4x12 + X Reps); Forward-lean laterals (3x15 + X Reps)
Triceps: Seated triceps dips (4 x 11, 10, 10, 9 + X Reps); Overhead cable extensions (4x10DXO + X Reps); V-bar pushdowns (4x15 + X Reps)
Biceps: EZ-barbell curls (4 x 10, 10, 9, 9 + X Reps); DB incline curls (4x10DXO + X Reps); One-arm preacher curls (4x15 + X Reps)
Forearms: DB wrist curls (4x12); DB reverse wrist curls (4x12); Rockers (1x15, drop 12); Alternate hammer curls (3x10)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: Everything was about perfect today. Shoulder presses felt much better this time around, so I did 4 heavy sets, and 4X-DXO on the One-arm inclines were crazy intense. Nothing feels quite as good as pumped delts. For triceps I opted for cable extensions instead of DB since I was doing 4X-DXO and wanted to make sure I had good control. I used the EZ-bar on the heavy curls because I noticed a slight hint of forearm pain and didn't want it to become something to be concerneed with. Worked like a charm. It was almost as if I couldn't use a light enough weight on the 4X-DXO DB inclines. I haven't felt pain like that in my biceps in a very long time. Forearms got a substantial pump and I'm always happy when I can see a bit of vasculartity through my compression undershirt.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 31, '12: LEGS (4X + X-CENTRIC + POWER-DENSITY)
It's a busy week at work (deadline for the magazine), so I pulled back a bit--did Feet-forward Smith-machine squats to cover midrange work for both quads and hams--deleted DB squats today. Workout was 50 minutes...
Quads: Leg extensions (4x10 + X Reps); Feet-forwars Smith-machine squats (4x10); Sissy squats (4x10)
Hamstrings: Leg curls (4x10 + X Reps); Flat-back hyperextensions (4x10)
Calves: Leg press calf raises (4x10); Machine donkey calf raises (4x10 + X Reps); One-leg calf raises (3x10); Seated calf raises (2x15,12 + X Reps)
Neck: Lying neck curls with plate on forehead (3x12)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Still using modified pre-ex for quads and hams--leg extensions and leg curls first for each muscle group. That intensifies the burn on the big move--or in the case of hams today, the stretch move, which followed leg curls. This is a great go-to quick leg workout, as I do Trap Bar deadlifts on Friday, which is similar to DB squats that I usually do today. Fast workout, but a great one.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--TUESDAY, JAN. 31, '12: LEGS (4X + BEYOND X-REP)
I was incredibly happy to wake up and NOT have to deal with another relapse of last week's flu. Not only that, but I woke up early and fully charged, so a good workout was inevitable. Extremely sore from yesterday's workout, but I was completely expecting that...
Quads: Leg presses (5 x 11, 10, 10, 9, 9 + X Reps); Hack squats (4 x 10, 8, 7, 6 + X Reps); Sissy squats (4x10DXO + X Reps); Leg extensions (4x15 + X Reps)
Hamstrings: Hyper extensions (4x10DXO + X Reps); Lying leg curls (4x15 + X Reps)
Calves: Leg press calf raises (4 x 15, 14, 12, 12 + X Reps); Standing calf raises (4x10 + X Reps); Seated calf raises (4x15 + X Reps)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: I'm glad it wasn't until after the workout that I realized I probably should've taken it a little easy. As I stumbled through the parking lot to leave I remembered that I completely missed last week's leg day due to being sick, so it hasd been two weeks since I last trained legs. Oddly enough, strength was fine, but based on the soreness from yesterday's workout, tomororow will be rough. The 4X-DXO is murder on the muscle fibers and doing it on the stretch move is devastating... In a good way, of course. I also increased the number of sets on the opening Leg presses to 5 instead of 4. I wanted to move Hacks to the begining of hamstrings, but I couldn't handle the idea of the weight drop I'd need. I still might try that switch next week. I'll also move the Standing calf raises up front for calves and do the Leg press calves as 4X-DXO, since this particular machine sets your hips in such a way that it's very much like doing a Donkey calf raise.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE-MONDAY, JAN. 30, '12: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
Motivated from seeing all the in-shape people at the L.A. Fit Expo over the weekend. Good to hear so many trainees are gaining big with 4X and enjoying less joint pain. One guy told me it's the only way he will ever train--and I tend to agree--feeling bigger, more cut and injury free. That's hard to argue.
Chest: Low-incline DB presses, palms facing (4x10); Cable flyes (4x10); Decline flyes (4x10); Decline DB presses (1x12)
Back: Wide-grip pulldowns (4x10); DB pullovers (4x10); Machine pullover (1x10); Machine rows (4x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x10); Ab Bench crunches (3x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: This has become my signature Monday workout, although chest does vary a bit. For lats I like DB pullovers today and Machine pullovers on Friday because Friday I don't do any direct ab work. Machine pullovers tend to work the abs hard--as opposed to the shorter range (top-end) DB pullovers. And both provide residual work for the long head of the triceps--bigger arms are always welcome.
NEW Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, JAN. 30, '12: CHEST, BACK, ABS (4X + BEYOND X-REP)
Last week was a bust as far as training went. We had a family dose of the flu, but I felt good enough to get to the gym on Thursday. I ended up with a full and potent relapse on Friday, so I probably should've just taken the full week off. Hard to do that when you're motivated, though. Not quite 100% this morning, but enough to go in and I was even able to convince myself to put everything into it. We'll see if that was a bad idea tomorrow morning...
Chest: Incline presses (3 x 10, 9, 7 + X Reps); Bench presses (3 x 10, 7, 6 + X Reps); DB flyes (4x10DXO + X Reps); Cable flyes (4x15 + X Reps)
Back: Pull downs (3 x 10, 9, 8 + X Reps); DB Pullovers (4x10DXO + X Reps); High row machine (3 x 10, 8, 8 + X Reps); Low row machine (3 x 10, 8, 7 + X Reps); Undergrip pulldowns (4x12 + X Reps); Rear delt machine w/mid-back emphasis (4x12 + X Reps); DB shrugs (4x12 + X Reps)
Abs: Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: Strength was down a little bit today, but not enough to use less weight. My logical side had planned on taking it a little easy and only doing 3X instead of 4X. My intense side ignored logic, however, so I stuck with my usual weight on the heavy sets, and actually increased the intensity on stretch moves. I still did 4X, but each set was inDXO. Awesome! Guaranteed to be massively sore tomorrow, but it was worth it. I kept the high-rep 4X approach for the contracted moves and will keep the all-DXO 4X method in for stretch moves all week to see how that goes.
NEW Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 27, '12: DEADS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
The burn was particularly intense today. It started with the Trap Bar deadlifts--I added weight because last Friday they felt too light. Well, I got all of my reps today, but my quads and glutes were screaming by sets 3 and 4. Also did Wide-grip dips for chest for the first time in a while. Wicked burn there too--almost unbearable lower-chest blowtorching. Great workout--but lots of profane screams....
Trap-Bar Deadlifts: 4x10
Chest: Low-incline DB bench presses, palms facing in (4x10); Cable flyes (4x10 + X Reps); Wide-grip dips (4x10); Decline flyes (1x12)
Back: Chins (1x10); Wide-grip pulldowns (3x10 + X Reps); DB pullovers (3x10); Machine pullovers (1x10); Wide-grip cable rows (4x10); Separated-handle cable upright rows (3x10); BB upright rows (1x12)
Calves: Machine donkey calf raises (5x10); Seated calf raises (1x12 + X Reps)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Still doing one set of Chins as the leadoff of my lat workout. I rest 35 seconds then begin a 3X sequence on Pulldowns. Really feeling back with that attack. Also, really like the Separated-handle cable upright rows for upper back and delts. Continuous tension is great. In case you don't know what that is, here are photos of the start and finish. Note that the hands start close together for a trap/delt stretch, then move apart as the hands rise.

NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, JAN. 26, '12: CHEST, BACK, DELTS, ARMS, ABS (4X + BEYOND X-REP)
Damn you flu! Motivation and gains have been fantastic lately, but this week had me almost completely derailed. Almost. No sleep on Sunday night and needing to help care for our son kept me home on Monday and then I woke up with the flu on Tuesday. I thought I was dying by Tuesday night, yet woke up thinking I might be able to make it to the gym... Until I stood up. I felt nearly 90% back to normal last night, so this morning I was back in business, but wanting to make up for lost training days...
Chest: Incline presses (4x10+ X Reps); Decline presses (4x10 + X Reps); Cable flyes (3x12 + X Reps)
Back: Machine rows (4x10 + X Reps); Stiff-arm puldowns (3x10 + X Reps)
Delts: Shoulder presses (4x10 + X Reps); Lateral raises (4x12 + X Reps)
Triceps: Lying extensions (4x10 + X Reps)
Biceps: Undergrip pulldowns w/biceps emphasis (4x10 + X Reps)
Abs: Leg raises (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: I could've just done chest and back today and been happy with that, especially with the indirect arm work that can't be avoided. From a mental standpoint, however, I didn't want to get this late into the week and not have hit each muscle group at least once. Of course, in order to keep my time spent in the gym realistic and to avoid throwing myself into a relapse of the flu, I had to reduce some volume. I also went to 3X or 4X on everything to keep the speed up as well as to keep the weights manageable. It all added up to exactly what the muscle doctor ordered.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 25, '12: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
I went into this workout not knowing how I would alter it. I knew I didn't want to do straight 4X, and I did 4X hybrid last week for delts and arms. Once I got in the gym I decided to do a superset on the last set of the 4X sequence--immediately move to a different exercise and rep out. That's different! Killer pump--better than doing a rest/pause on the last set, probably because of the unique angle of a different exercise instead of using the same move...
Delts: Seated laterals (2x10); Wide-grip rack high pulls (4x10--last set ss with Close-grip barbell uprights, 1x8); One-arm cable laterals (3x10); Standing laterals (3x10--last set ss with Seated laterals, 1x8); DB presses (2x12,10) ss Bent-over laterals (2x12,11)
Triceps: Elbows-flared pushdonws (4x10--last set ss DB close-grip bench presses, 1x10); Incline DB extensions (3x10--last set ss DB pullover, 1x10); Kickbacks (3x10--last set ss DB pullover 1x10)
Biceps: Monster Bar curls (4x10--last set ss Undergrip pulldowns, 1x11); Incline curls (3x10); Barbell concentration curls (3x10--last set ss Alternate hammer curls, 1x9)
Forearms: Fat-bar shrugs (2x14,9--last set ss Hammer curls, 1x8); Wrist curls (3x12) ss DB reverse wrist curls (3x12); Rockers (1x20+)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: The supersets tacked onto the end set of a 3X or 4X sequence really jack up the intensity--and like I said, the pump was through the roof. Notice that I also experimented with a new bar we received here at the IM offices, the Monster Curl Bar. It's got an odd shape the puts the weights at an angle so you get tension through the entire range of a standing curl--even the very top. Great feel. If you're interested, you can check it out here: http://www.monsterbars.com/.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 24, '12: LEGS (4X + X-CENTRIC + POWER-DENSITY)
Last week I pulled back on leg day because I was dragging; today I felt great, so I went back to full-on action. I even used the 4X-hybrid method on DB squats--start with NA and end with speed. Unreal feel--even with three sets (guess that makes it a 3X-hybrid method this time)...
Quads: Leg extensions (4x10 + X Reps); DB squats (3x9NA, 10, 11--speed); Sissy squats (4x10)
Hamstrings: Leg curls (4x10 + X Reps); Feet-forward Smith-machine squats (3x10); Flat-back hyperextensions (4x10)
Calves: Leg press calf raises (4x10); Machine donkey calf raises (4x10 + X Reps); One-leg calf raises (3x10); Seated calf raises (1x15 + X Reps)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I went only slightly lighter on DB squats since I was using the hybrid method but only three sets. All sets were tough, although I got 11 on the speed set using a one-second positive and negative stroke. Burn was intense and immense. I went to standard 3X on Feet-forward Smith squats since it's a second squatting move. Added weight on those, so they were tough. Breathing like a locomotive. Calves burned like crazy, but the pump wasn't all that great--maybe because all the blood refused to leave my aching quads and hams. Great workout; feel terrific after, not wiped.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE-MONDAY, JAN. 23, '12: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
Rainy Monday in Southern California. The best remedy for that is a killer workout. I felt much better after getting the blood flowing to chest, back and abs--and just to make sure it hurt so good, I did modified pre-ex; that is, a 4X sequence of an isolation exercise to kick off the body part followed by a compound move in 4X style.
Chest: Cable flyes (4x10); Low-incline DB presses, palms facing (4x10); Decline flyes (3x10); Low cable flyes (1x12 + X Fade)
Back: Machine pullover (4x10); Wide-grip pulldowns (4x10); DB pullovers (1x12); Machine rows (4x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x10); Ab Bench crunches (3x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Cable flyes first made the Low-incline DB presses much more targeted--which means more hurt. The ache was deep and complete. Same with Machine pullovers and then Wide-grip pulldowns. I was screaming during the pulldowns. There is definitely some good grown stimulation with pre-ex every so often.
NEW Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN.20, '12: DEADS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
Interesting that skipping DB squats on Tuesday appears to have made me stronger on Trap Bar deadlifts today. They flew up with ease, and on the fourth set I did two bonus reps. I did not use the 4X-hybrid method today on anything because I experimented with some new hand positions on my chest-pressing moves (more on that in the Summary below)....
Trap-Bar Deadlifts: 4x10
Chest: Decline DB bench presses, palms facing in (4x10); Cable flyes (4x10 + X Reps); Low-incline DB presses, palms toward face (undergrip) (4x10)
Back: Chins (1x10); Wide-grip pulldowns (3x10 + X Reps); Machine pullovers (3x10); DB pullovers (1x12); Wide-grip cable rows (4x10); Upright rows (4x10)
Calves: Leg press calf raises (4x10); Seated calf raises (3x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I had been using palms-facing-each-other grip for Low-incline presses, and felt my upper chest working harder. Vince Gironda always recommended that style, so I decided to try it on Decline DB presses. Fantastic change! I could squeeze my lower pecs into the action much easier without shoulder stress. As for the Incline DB presses, Mr. America Doug Brignole uses an under grip on these, so I thought I'd give it a try. Another winner. The change-go-gain train is rolling.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, JAN. 20, '12: CHEST, BACK, ABS (4X + BEYOND X-REP)
I almost skipped today. Almost. It was cold in the house, warm in the bed and I just felt "blah." I got out of bed, however, and went about my normal morning routine. I still felt a bit off, though, as my gym departure time got closer. A very small headache and just overall lack of motivation. I had to have a moment of honesty with myself, and I knew I wasn't sick actually sick and had no valid reason to skip, so I got dressed and jumped in the car regardless of how I felt. I'm glad I did. The workout ended up being great and the pump was off the charts....
Chest: Incline presses (3 x 11, 8, 6+ X Reps); Decline presses (3 x 10, 9, 8 + X Reps); Machine flyes (3x10, 1x7DXO + X Reps); Cable flyes (4x15 + X Reps)
Back: Pull downs (3 x 10, 8, 7 + X Reps); DB Pullovers (3x10, 1x7DXO + X Reps); Undergrip pulldowns (4x12 + X Reps); High row machine (3 x 10, 8, 8 + X Reps); Low row machine (3 x 10, 8, 7 + X Reps); DB shrugs (4x12 + X Reps), Behind-the-neck pull downs (4x15 + X Reps)
Abs:Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: While it was tough to get up and get to the gym today, it was well worth the the self-inflicted kick in the butt to get there. The workout was great and chest felt much more pumped than usual. Possibly because I started with Inclines rather than Declines. I had planned to swap the order around on back work, too, but gym traffic prevented that. I did bring back high-rep Behind-the-neck pull downs which felt great, though.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 18, '12: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
Still feeling a bit off--fighting off a bug maybe--so I pulled back some 4X sequences to 3X; however, I decided to up the intensity with the 4X-hybrid method: X-centric on first set, standard speed on second and third and explosive speed on fourth. I did that only on the first exercise, the big midrange move. Wow. Excellent change to gain...
Delts: Seated laterals (2x10); Wide-grip rack high pulls (1x9NA, 2x10, 1x10--speed); One-arm cable laterals (3x10 + X Reps); Standing laterals (3x10 + X Reps); DB presses (2x12,10) ss Bent-over laterals (2x12,11)
Triceps: Elbows-flared pushdonws ((1x9NA, 2x10, 1x10--speed); Incline DB extensions (3x10 + X Reps); Kickbacks (3x10); Dumbbell pullovers (2x12,10)
Biceps: Undergrip pulldowns (1x9NA, 2x10, 1x8--speed); Incline curls (3x10 + StatX); Barbell concentration curls (3x10); Alternate hammer curls (1x10) ss Incline hammer curls (1x9)
Forearms: Fat-bar shrugs (2x12,9); Wrist curls (3x12) ss DB reverse wrist curls (3x12); Rockers (1x20+)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: The 4X-hybrid method really had me feeling the target muscle early in each body part routine. Delts were screaming on Rack high pulls by set three, and the final speed set polished them off. That forced me to reduce the weight a plate on One-arm cable laterals, but delts were fully pumped at that point. Ditto for tri's and bi's.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, JAN. 18, '12: DELTS, ARMS, FOREARMS (4X + BEYOND X-REP)
I always look forward to this workout, but today I was even more motivated to get to the gym. The changes this week made from some great workouts on other bodyparts, so I knew delts and arms would blow up. I wasn't let down...
Delts: Shoulder presses (3 x 10, 8, 7, 1x15 + X Reps); DB upright rows (3 x 13, 11, 10 + X Reps); One-arm incline laterals (3x10, 1x8DXO + X Reps); DB lateral raises (4x12 + X Reps); Rear dealt machine (4x15 + X Reps)
Triceps: Seated triceps dips (4 x 12, 10, 8, 8 + X Reps); DB overhead triceps extensions (3x10, 1x6DXO + X Reps); V-bar pushdowns (4x15 + X Reps)
Biceps: Barbell curls (4 x 12, 10, 9, 8 + X Reps); DB incline curls (3x10, 1x7DXO + X Reps); One-arm preacher curls (4x15 + X Reps)
Forearms: DB wrist curls (3x12); DB reverse wrist curls (3x12); Rockers (1x15, drop 12); Alternate hammer curls (3 x 12, 10, 9)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: The heavy shoulder presses felt great, but without the 4X warm to get the blood flowing I didn't feel them in the medial head as good as usual, so I added a burn out set of 15. That did the trick! DB uprights were a little light, but I also felt a bit of a back twinge, so I didn't push my luck there and just stuck with slightly higher reps than planned. They felt great, though, so I might stay with that rep scheme. Tri's and bi's seemed to respond really well to the heavy midrange work and continued to swell through the rest of the stretch and contracted exercises. I left forearms basiclaly the same, but moved the Alternate hammers to the end. They were a bit harder, but I had also increased the weight to do them as a pyramid and arms felt super swole at the end.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 17, '12: LEGS (4X + X-CENTRIC + POWER-DENSITY)
It was one of those workouts where I was aching all over--and that's before I started. I had that feeling like I was fighting off a bug, so I decided to ratchet back the volume a bit. Still did modified pre-exhaustion--iso exercise first--and the workout was surprisingly good despite me feeling off...
Quads: Leg extensions (4x10 + X Reps); Feet-forward Smith-machine squats (4x10); Sissy squats (1x10)
Hamstrings: Leg curls (4x10 + X Reps); Flat-back hyperextensions (4x10); Stiff-legged deadlifts (DXO--1 x 8)
Calves: Machine donkey calf raises (4x10 + X Reps); One-leg calf raises (4x10); Standing calf raises (1x10 + X Reps)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I decided on two 4X sequences for each muscle; then I finished with one all out set of another exercise. For quads it was Sissy squats; for hams it was Stiff-legged deadlifts DXO style (that's a double X-Rep partial at the bottom of each rep); and for calves it was Standing calf raises. I opted out of neck work today--those would have compounded my light-headedness. But like I said, a surprisingly good workout in only about 45 minutes. Feeling better already.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--TUESDAY, JAN. 17, '12: LEGS (4X + BEYOND X-REP)
I woke up looking forward to today's workout. Heavy leg work with some rest between sets is something I haven't done in a very long time. As with yesterday's workout, I was surprised by the pump and burn created by the heavy sets...
Quads: Leg presses (4 x 12, 11, 9, 9 + X Reps); Hack squats (4 x 11, 10, 8, 7 + X Reps); Sissy squats (3x10, 1x7DXO + X Reps); Leg extensions (4x15 + X Reps)
Hamstrings: Hyper extensions (4x10, 1x8DXO + X Reps); Lying leg curls (4x15 + X Reps)
Calves: Leg press calf raises (4 x 12, 11, 10, 10 + X Reps); Standing calf raises (4x10, 1x8DXO + X Reps); Seated calf raises (4x15 + X Reps)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: The heavy Leg presses and Hack squats felt incredible. The reps were a bit higher than I indended, which is a good thing mentally, as it means I misjudged my strength. I'll increase the weight next time and will stick with the four pyramid sets on each instead of three, as I don't want the volume to be too low and they felt so good. I might actually go to five sets, but will move the Hacks to the beginning of hamstrings where they belong. Everything felt great today and I definitely like the combination of myofibrillar (heavy) and sarcoplasmic (4X) work.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE-MONDAY, JAN. 16, '12: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
Okay, I lied. I said I would go to a 4X hybrid method this week, but I've been doing so well with straight-up 4X that I decided to stick with it at least one more week. Workout took less than an hour.
Chest: Low-incline DB presses, palms facing (4x10); Cable flyes (4x10); Flat-bench DB presses (4x10)
Back: Wide-grip pulldowns (4x10); DB pullovers (4x10); Machine pullover (1x10); Machine rows (4x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x10); Ab Bench crunches (3x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I really like this workout--it's quick and provides full body part hits. My breathing stay elevated throughout the workout, so it's giving me some cardio benefits as well. Pump is great too--even shoulders blow up nice on the Uprights.
NEW Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--MONDAY, JAN. 16, '12: CHEST, BACK, ABS (4X + BEYOND X-REP)
The gym was packed today. Not sure if it was people taking advantage of the nice weather and a day off, or if the gym just had some sort of special membership offer. Either way, good to see more people working towards better health, but some juggling had to be done with my routine. Plus, I decided that I was changing things up a bit today anyway, so there was a good bit of variety....
Chest: Decline presses (3 x 10, 9, 7 + X Reps); Incline presses (3 x 10, 7, 6+ X Reps); DB flyes (3x10, 1x7DXO + X Reps); Cable flyes (4x15 + X Reps)
Back: Pull downs (3 x 12, 10, 8 + X Reps); DB Pullovers (3x10, 1x7DXO + X Reps); High row machine (3 x 11, 9, 8 + X Reps); Low row machine (3 x 10, 8, 7 + X Reps); Undergrip pulldowns (4x12 + X Reps); Rear delt machine w/mid-back emphasis (4x12 + X Reps); DB shrugs (4x12 + X Reps)
Abs:Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: As you can see above, the back workout had to be rearranged on the fly because of the number of people training today. I prefer to keep lat and midback work separate, but there was a lot of crossover today. Not perfect, but no real negative complaints either. The planned changes today worked out great! I decided to start going to standard heavy pyramid sets for the midrange excercises, with some added X Reps on the final set for some inreased tension time. I love 4X, but I've been craving some slightly heavier weights, and after reading more about how heavy, compound movements can help increase testosterone production, it seemed like a win-win. I kept the stretch exercises in 4X style with the 4th set being as DXO to really hammer on the turnaround point and then also kept the contracted movements in 4X but with higher reps for some extra-deep burn to finish everything off. This should prove to be a great way to optimize hormone production through different training pathways, as well as to keep up the fat-burning benefits. I was surprised at how significant the pump was after the heavy sets. Possibly because it's just been so long.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 13, '12: DEADS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
Might as well kick off the weekend with some Deadlifts. Really felt these using the one-second-up/three-seconds-down tempo. After that, every muscle group got a much more intense burn during the workout--chest, back, traps and even delts. Great workout despite being Friday the 13th....
Trap-Bar Deadlifts: 4x10
Chest: DB bench presses (4x10 + X Reps); Incline flyes (4x10 + X Reps); Wide-grip dips (4x10); Cable flyes (1x15)
Back: Chins (1x10); Wide-grip pulldowns (3x10 + X Reps); Machine pullovers (3x10); DB pullovers (1x12); Wide-grip cable rows (4x10); Upright rows (4x10)
Calves: Machine donkey calf raises (1x20); Seated calf raises (1x15)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I had a great idea--chins instead of pulldowns for a change. Unfortunately, I haven't done chins in a while, so they were freaking hard. I got 10 reps, using my one-up/three-down tempo and realized there was no way I was getting four sets. So I moved back to pulldowns. Interesting, though, that I felt my lats much more on pulldowns after one set of chins. Could be a new 4X variation. Then I did Machine pullovers for 3X followed by one set of DB pullovers. Lats were toast after that. They were nearly cramping during mid back work (cable rows).
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, JAN. 12, '12: DELTS, ARMS, FOREARMS (4X + BEYOND X-REP)
I don't know what it is about the cold weather, but I seem to be most motivated to train hard when it's below 40º out. It used to be that outdoor temperatures needed to be above 70° to put that sense of urgency into my training. It was 17° this morning with a windchill of 1° and there was finally some more snow on the ground. In otherwords, I had a great workout...
Delts: Machine laterals (4x10 warm-up); Shoulder presses (3x10, 1x7DXO + X Reps); DB upright rows (4x10, 1x6DXO + X Reps); One-arm incline laterals (3x10, 1x8DXO + X Reps); DB lateral raises (4x12 + X Reps); Rear dealt machine (1x20 + X Reps)
Triceps: Incline triceps extensions (4x10 + X Reps); DB overhead triceps extensions (4x10, 1x6DXO + X Reps); Rope pushdowns (4x12 + X Reps)
Biceps: Barbell curls (4x10 + X Reps); Machine incline curls (4x10, 1x9DXO + X Reps); One-arm preacher curls (4x12 + X Reps)
Forearms: DB wrist curls (3x12); DB reverse wrist curls (3x12); Alternate hammer curls (3x10 + X Reps); Rockers (1x15, drop 10)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: A little bit of switching things around today, but still the same split. I did the DB uprights as 5X with the last set in DXO style and then chose to do DB laterals rather than the machine. It had been a while, so the feel was great. I needed just a bit more feel in my rear delts, though, so I did one high-rep set on the Rear delt machine as a finisher. I did Incline extensions instead of Seated dips for triceps, but will go back to the dips next time. I changed the Machine curls to Standing barbell curls to start off biceps and that felt great. The Machine inclines, however, didn't offer much, so I'll go back to Incline curls next time. My forearms felt beat today, so I went to 3X instead of 4X on the DB wrist curls and reverse wrist curls. I'm guessing it was the Barbell curls that caused the fatigue.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 11, '12: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
I got an extra burst of motivation today for some reason--maybe because it's delts and arms day--so the workout took about 70 minutes instead of 60 from unique additions (see Summary). Everything felt great--I'm ready for spring to get here, but it's only January...
Delts: Seated laterals (2x10); Wide-grip rack high pulls (3x10, 1x8NA); One-arm cable laterals (4x10 + X Reps); Seated laterals (4x10 + X Reps); DB presses (2x10) ss Bent-over laterals (2x12)
Triceps: Close-grip DB bench presses (3x10); Elbows-flared pushdowns (2x10); Incline extensions (3x10); Dumbbell pullovers (2x10); Kickbacks (4x10)
Biceps: Undergrip pulldowns (4x10); DB curls (2x10); Incline curls (3x10 + StatX); Barbell concentration curls (4x10); Alternate hammer curls (2x10)
Forearms: Fat-bar shrugs (2x12,9); Wrist curls (3x12) ss DB reverse wrist curls (3x12); Rockers (1x20+)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I did two sets of Seated laterals to kick off delts for a modified pre-ex effect. That helped me feel the Rack high pulls more in my delts. I also did the fourth set of high pulls in NA style, which is one second up and six seconds down. I had to reduce the weight, but it was worth it for the unique feel and delt stimulation. On both bi's and tri's I did 3X on the first exercise, then moved to another midrange move for a 2X sequence. For tri's it was DB close-grip bench presses (3X) followed by Elbows-flared pushdowns (2X); for bi's it was Undergrip pulldowns followed by Standing DB curls. Big pump up front felt great.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--WEDNESDAY, JAN. 11, '12: LEGS (4X + BEYOND X-REP)
Using DXO and X Reps on most bodyparts creates an incredibly deep burn. Doing it on legs is a whole new world of testing your pain threshold. I'm fairly certain that if I could see the muscle tissue in my quads it would look charred...
Quads: Leg extensions (1x20 warm-up); Leg presses (4x10, 1x6DXO + X Reps); Hack squats (4x10 + X Reps); Sissy squats (4x10 + X Reps); Leg extensions (4x12 + X Reps)
Hamstrings: Lying leg curls (1x20 warm-up); Hyper extensions (4x10, 1x8DXO + X Reps); Lying leg curls (4x12 + X Reps)
Calves: Leg press calf raises (4x12, 1x9DXO + X Reps); Standing calf raises (3x12, 1x9DXO + X Reps); Seated calf raises (4x12 + X Reps)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: Devastatingly good leg workout. As you can see above I actually did more of a 5X than 4X on the opening midrange movements. Leg day comes by once a week, so I wanted to hammer on them a bit harder. I did 5 sets on those exercises in 4X style (30-40 seconds of rest) and also did the last set as DXO plus X Reps. Brutal! I did the same for calves, but switched the order around from last week and did the Leg press calf raises in that 5X method outlined above with the Standing calf raises in 4X with the last set as DXO. I see a whole lot of soreness on the horizon.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--TUESDAY, JAN. 10, '12: LEGS (4X + X-CENTRIC + POWER-DENSITY)
Still loving modified pre-ex for quads and hams--doing 4X extensions before 4X DB squats and 4X leg curls before 4X feet-forward Smith squats. It was back to standard 4X sequences too, which is less terrifying than facing an all-out 20-rep set on the first as I did last week. However, that variation last week appears to have made me stronger on most exercises--yep, more proof that it takes change to gain...
Quads: Leg extensions (4x10); DB squats (4x10); Sissy squats (4x10)
Hamstrings: Leg curls (4x10); Feet-forward hack machine squats (3x10); Flat-back hyperextensions (4x10)
Calves: Leg press calf raises (4x10); Machine donkey calf raises (4x10); One-leg calf raises (4x10); Seated calf raises (1x14)
Neck: Lying neck curls with plate on forehead (3x12)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: This is one of my favorite leg routines--it's safe with the modified pre-ex and no bar across my neck compressing my spine when I squat, and the growth burn is tremendous. The modified pre-ex also allows me to feel the target muscle better on the big midrange move--I feel my hams more than my quads on Feet-forward Smith squats. And the whole workout only takes 50 minutes max. 4X is better than sex (kidding).
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--TUESDAY, JAN. 10, '12: CHEST, BACK, ABS (4X + BEYOND X-REP)
I had to push yesterday's workout to today, but minor adjustments are never a big deal on this split. The workout was great, and I continued with the DXO treatment on the last sets of midrange and stretch exercises....
Chest: Decline presses (3x10, 1x8DXO + X Reps); Incline presses (3x10, 1x8DXO + X Reps); Machine flyes (4x10, 1x6DXO + X Reps)
Back: Pull downs (3x10, 1x7DXO + X Reps); Undergrip pulldowns (4x10 + X Reps); High row machine (3x10, 1x8DXO + X Reps); Low row machine (3x10, 1x8DXO + X Reps); Rear delt machine w/mid-back emphasis (4x10 + X Reps); DB shrugs (4x12 + X Reps)
Abs:Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: It wasn't until logging in my workout info that I even realized I forgot to do higher reps on the contraction movements today. Variety is good, even when it's not on purpose, but I'll go back to high reps on the finishers starting tomorrow. One change I do need to make is to start bringing my post-workout drink with me to the gym. The old gym was so close that it wasn't worth it, but I'm arriving home with hunger pangs. That's not exactly supporting an anabolic state.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE-MONDAY, JAN. 9, '12: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
Back on my regular track after the holidays--and using standard 4X sequences on every exercise. Last week was an excellent diversion with 20 reps on the first set. I may try another hybrid form in a week or two--maybe 8NA, 10, 10, 7 speed.
Chest: Low-incline DB presses, palms facing (4x10); Cable flyes (4x10); Flat-bench DB presses (4x10)
Back: Wide-grip pulldowns (4x10); DB pullovers (4x10); Machine pullover (1x10);Machine rows (4x10); Lateral/shrugs (4x12)
Abs: Incline kneeups (4x10); Ab Bench crunches (4x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Felt great to hit standard 4X sequences. Very good pump that came on quickly. Warm California weather is helping motivation stay high.
NEW Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, JAN. 6, '12: DELTS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
Training everything only once this week--which is a good thing considering the soreness. I've been using Aron Noble's 4X-hybrid method, trying to get 20 reps on the first set, which is to failure. Yikes--deep burn, major pump. Great for a shock week, but more recovery seems to be necessary, at least at first...
Delts: Seated laterals (1x15); Wide-grip rack high pulls (4x19,10,8,7 + X Reps); One-arm cable laterals (3x19,10,8,6 + X Reps); Seated laterals (4x18,10,9,7 + X Reps); DB presses (2x15,9) ss Bent-over laterals (2x16,12)
Triceps: Elbows-flared pushdowns (4x20,10,8,7 + X Reps); Rope pushouts (4x19,10,8,6); Kickbacks (4x20,10,10,9); DB pullovers (2x14,11)
Biceps: Undergrip pulldowns (4x20,10,8,6); Incline curls (3x20,10,9,7 + StatX); Barbell concentration curls (4x18,10,8,6 + X Reps); Alternate hammer curls (1x12); Hammer curls (1x9 + X Reps)
Forearms: Fat-bar shrugs (2x12,9); Wrist curls (3x18,10,8) ss DB reverse wrist curls (3x19,10,6); Rockers (1x20+)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Like I said, very sore today, even in chest that I trained Monday. Just shows that a small change can trigger new gains--or at least new pain. I will probably go back to standard 4X and 3X sequences next week--and back to training four days.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--THURSDAY, JAN. 5, '12: DELTS, ARMS, FOREARMS, ABS (4X + BEYOND X-REP)
Some sleep issues with our toddler made for a schedule change yesterday, but that's the beauty of having a rest day during the week. It's much easier to adapt when needed. Great night of sleep last night, however, which meant a great workout today...
Delts.: Machine laterals (4x10 + X Reps); Shoulder presses (3x10, 1x7DXO + X Reps); DB upright rows (3x10, 1x8DXO + X Reps); One-arm incline laterals (3x10, 1x8DXO + X Reps); Foreward-lean machine laterals (4x10 + X Reps); Rear delt machine (4x12 + X Reps)
Triceps: Seated triceps dips (3x10, 1x8DXO + X Reps); DB overhead triceps extensions (4x10 + X Reps); V-bar cable pushdowns (4x15 + X Reps)
Biceps: Machine curls (3x10, 1x8DXO + X Reps); Incline curls (4x10 + X Reps); Cable curls (4x12 + X Reps)
Forearms: DB wrist curls (4x12); DB reverse wrist curls (4x12); Alternate hammer curls (4x10 + X Reps); Rockers (1x15, drop 10)
Abs:Full-range crunches (4x15)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: A great workout overall and a reminder that DXO sets are harder on smaller muscle groups than they are on the big ones. DXO was great on shoulders for the midrange moves as well as the stretch, but they were burning like hell on the incline laterals. For triceps and biceps I only did them on the midrange movement and skipped them on the stretch moves, as those have been a struggle on the last set anyway. I'll likely do them on Incline curls and DB overhead extensions next week, though. I swapped the order around on forearms a bit and that made the Alternate hammer curls very hard, but I also felt them in my forearms a bit better than usual, so I may stick with that. Also tacked on abs again today... just because.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, JAN. 4, '12: LEGS (4X + X-CENTRIC + POWER-DENSITY)
I decided to stick to modified pre-ex for quads--doing 4X extensions before 4X DB squats--but there was still some apprehension today. Yesterday I tried Aron Noble's X-hybrid version, attempting to get 20 reps on the first set. So that first set is to failure; rest 30 seconds, then 10 reps and so on. Squats, even the DB variety I've been using, had me a bit frightened--20 reps to failure, 30 seconds of rest, then 10 more reps? Yikes! It was tough, as was Feet-forward Smith squats, but a great workout--deep ache and good pain to gain...
Quads: Leg extensions (4x19,10,9,7); DB squats (4x18,10,9,8); Sissy squats (4x14,10,8,7)
Hamstrings: Leg curls (4x18,10,8,6); Feet-forward Smith machine squats (3x16,10,9); Flat-back hyperextensions (4x18,10,8,6);
Calves: Leg press calf raises (4x18,10,9,7); Machine donkey calf raises (4x16,10,8,7); One-leg calf raises (3x15,10,8); Seated calf raises (1x14)
Neck: Lying neck curls with plate on forehead (3x18,10,8)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: The burn in my legs was fierce today thanks to the higher reps and going to failure on most sets. This style of 4X is definitely different--good change to gain. Emphasizing the negative stroke is tough, especially when the burn builds and you want to get the set over with. With this style or any style of 4X I highly recommend beta-alinine (Red Dragon). The lactic acid-buffering effect will allow you to push through the growth threshold more easily. I take 4 caps about 1 1/2 hours before I train. I'm thinking about continuing that amount even on days I don't train to insure my muscles are loaded.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, JAN. 3, '12: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
It's a new year, so I thought I'd start it off with a bang--a muscle-shocking explosion. Last week's e-zine had a 4X-hybrid method from Aron Noble, and I thought I'd give his twist a go for new growth. Whoa! Trying to get 20 reps on the first set of a 4X sequence is wicked, but the pump is incredible. All target muscles felt blasted in a totally new way--growth ache was off the charts...
Chest: Low-incline DB presses, palms facing (4x20,10,8,6); Decline flyes (4x16,10,6,5); Flat-bench DB presses (4x17,10,8,6)
Back: Wide-grip pulldowns (4x20,10,8,7); Machine pullovers (4x17,10,8,5); Machine rows (4x18,10,8,5); Cable upright rows (4x20,10,8,7)
Abs: Incline kneeups (4x18,10,7,5); Ab Bench crunches (4x18,9,7,5)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I reduced the weight slightly from my standard 4X sequences in an attempt to get 20 reps on my first set; however, I didn't make it on most exercises. The first set is to failure. Then I rested for 30 seconds and tried to get 10--if I got it, I stopped the set. Rest 30 seconds again, then try for 10 more--never achieved it, so this is a failure set again, usually ending at rep 8. Last set was to failure with loads of fatigue--I usually got more than five. Also, keep in mind that I'm still striving for one-second positives and three-second negatives on every rep, so 20 reps lasts more than a minute (70 to 80 seconds of pain to gain).
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--TUESDAY, JAN. 3, '12: LEGS (4X + BEYOND X-REP)
Now that was a great leg workout! I didn't carry the DXO sets over from yesterday, but I will next week. I did, however, change the order around a bit on quads and slowed teh reps down considerably. It hurt so good...
Quads: Leg extensions (1x20 warm-up); Hack squats (4x10 + X Reps); Leg presses (4x10 + X Reps); Sissy squats (4x10 + X Reps); Leg extensions (4x12 + X Reps)
Hamstrings: Lying leg curls (1x20 warm-up); Hyper extensions (4x10 + X Reps); Lying leg curls (4x12 + X Reps)
Calves: Standing calf raises (4x12 + X Reps); Seated calf raises (4x12 + X Reps); Leg press calf raises (4x12 + X Reps)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: I guess it's good that the above routine doesn't look too tough on paper. That way I don't dread it as much as I might otherwise. I did the Hack squats first today and really slowed down the negatives on everything today, but especially both pressing sets and the Hypers. Quad burned was crazy and deep. Anyone who saw me leaving the gym had to know that I had just trained legs by the way I was *trying* to walk. Unless they thought I was wearing a full adult diaper. Negatives were slowed to about 4-5 seconds on the big exercises. Not quite NA, but enough to have me on the verge of screaming... or passing out.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--MONDAY, JAN. 2, '12: CHEST, BACK, ABS (4X + BEYOND X-REP)
First workout of the year so I celebrated by bring back DXO sets. Good times! It was a great workout, and aside from getting a late start on the day, I hope the entire year goes as well as today...
Chest: Decline presses (3x10, 1x8DXO + X Reps); Bench presses (3x10, 1x7DXO + X Reps); DB flyes (3x10, 1x6DXO + X Reps); Pec Deck (4x12 + X Reps)
Back: Pull downs (3x10, 1x7DXO + X Reps); Undergrip pulldowns (4x12 + X Reps); High row machine (3x10, 1x8DXO + X Reps); Low row machine (3x10, 1x7DXO + X Reps); Rear delt machine w/mid-back emphasis (4x12 + X Reps); Seated shrugs (4x12 + X Reps)
Abs:Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: 2012 is starting on a very high note. I did sleep a bit later than I intended, but that just made me feel fully recharged and ready to hit the weights. The workout itself was great and to maintain my enthusiasm of the last few weeks I decided to make the last set of each 4X round a DXO set plus X Reps to really increase tension time and create an incredibly deep burn. DXO (Double-X Overload) is one of the X-hybrid techniques we describe in the Beyond X-Rep e-book. It's like doing an X Rep in between each full rep, so you push (or pull) all the way up to full contraction position, lower the weight back to stretch position, do an X-Rep partial, then do another full rep. It's basically a double hitch on each rep. I also increased the number of reps on the contracted moves to 4x12 in 4X fashion.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, DEC. 30, '11: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
The holiday eating is finally catching up to me. Before the workout I did a spot check, and my abs are getting blurry. It's to be expected, but that didn't do much for my motivation. I made it through the workout, and the pump was awesome--arms looked extra large--but the fire today was only a pilot light. I will crank up the heat next week...
Delts: Seated laterals (1x10); Wide-grip rack high pulls (5x10 + X Reps); One-arm cable laterals (3x10 + X Reps); Seated laterals (4x10 + X Reps); DB presses (2x12,10) ss Bent-over laterals (2x12, 10)
Triceps: Close-grip DB bench presses (4x10 + X Reps); Incline extensions (3x10); Rope pushdowns (4x10); DB pullovers (double drop--1x9(7)(6))
Biceps: Undergrip pulldowns (4x10); Incline curls (3x10 + StatX); Barbell concentration curls (4x10 + X Reps); Alternate hammer curls (double drop--1x10(7)(5))
Forearms: Fat-bar shrugs (2x10,8 R/P 5); Wrist curls (3x12) ss DB reverse wrist curls (3x12); Rockers (1x20+)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary:Despite having only moderate motivation today, my strength was up--no doubt due to only training three days this week. I'm kicking around the idea of doing it again next week since we're off on Monday. That would give my body a chance for a bit more recovery. Either way, I will be back to blasting hard. Three days away from the weights gets me rarin' to go.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, DEC. 30, '11: DELTS, ARMS (4X + BEYOND X-REP)
Last training day of 2011. That's pretty hard to believe, but I ended the year with an incredible session and fireworks blazing...
Delts.: Machine laterals (4x10 + X Reps); Shoulder presses (4x10 + X Reps); DB upright rows (4x10 + X Reps); One-arm leaning cable laterals (4x10 + X Reps); Foreward-lean machine laterals (4x10 + X Reps)
Triceps: Seated triceps dips (4x10 + X Reps); DB overhead triceps extensions (4x10 + X Reps); V-bar cable pushdowns (4x10 + X Reps)
Biceps: Machine curls (4x10 + X Reps); Incline curls (4x10 + X Reps); One-arm preacher curls (3x10 + X Reps)
Forearms: Alternate hammer curls (4x10 + X Reps); DB wrist curls (4x12); DB reverse wrist curls (4x12)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: Reflecting on 2011 I'd have to say it was a year full of ups and downs, and that included my training for the past few months. My family relocated across the country, other associated changes took place and I was no longer able to workout with my friend and training partner of the last 17 years. Changes galore! I found one gym I liked at first, and the atmospher just never matched up with my needs. Plus it was outrageously expensive. I was on the road for several weeks and missed more workouts than I care to count during that time, but it was all for the best in the end. I found a new gym and, more important, a new fire within me that I haven't felt burning in a long time. 2012 is going to be the best year yet in every aspect. Happy New Year to all!
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--THURSDAY, DEC. 29, '11: LEGS, ABS (4X + BEYOND X-REP)
Not sure what was going on this morning, but it was one of those rare times when I found myself looking for good excuses not go to to the gym. Maybe I didn't have enough sleep, but regardless of teh cause, I'm very glad I forced myself to go. I have had far too many legitimate reasons to miss lately that I didn't need to start making them up. I need to keep up the momentum and make sure that 2012 starts on the right note...
Quads: Leg presses (5x10 + X Reps); Hack squats (4x10 + X Reps); Sissy squats (4x10 + X Reps); Leg extensions (4x10 + X Reps)
Hamstrings: Hyper extensions (4x10 + X Reps); Lying leg curls (4x10+ X Reps)
Calves: Standing calf raises (4x12 + X Reps); Leg press calf raises (4x15 + X Reps); Seated calf raises (4x12 + X Reps)
Abs:Full-range crunches (4x15)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: My drive when waking this morning was incredibly low, but something inside of me knew that I had to just get there in order to feel the energy I'd need to get through the workout. As soon as I started loading the leg press it all came back to me. After that it was all business as usual and my focus never faded. I even "punished" myself for thinking twice about going to the gym by adding an extra set of leg presses up front. I don't know how serious of a punishment that was when it felt so good. I'm thinking that next week I might actually kick it up to a 5X on both leg presses and hacks from now on.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--WEDNESDAY, DEC. 28, '11: LEGS (4X + X-CENTRIC + POWER-DENSITY)
Modified pre-ex--doing 4X extensions before 4X DB squats--has been doing good things for my quads. I'm even seeing new sweep and separations, and my back feels great since I'm not compressing my spine with a barbell across the back of my neck. I may stick with this leg routine for a while to see how my size gains go with consistent pre-ex attacks. Lower body is still aching as I type this...
Quads: Leg extensions (4x10); DB squats (4x10); Sissy squats (4x10)
Hamstrings: Leg curls (4x10); Feet-forward hack machine squats (4x10); Flat-back hyperextensions (4x10);
Calves: Standing calf raises (4x10); Leg press calf raises (4x10); Machine donkey calf raises (4x10); Seated calf raises (1x12)
Neck: Lying neck curls with plate on forehead (3x12)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: My efforts to slow down the negative stroke on every rep to insure 40 seconds of tension time is working. As I said, I'm seeing new lower-body results--and I seem to be staying leaner even though my diet is very loose these days (wine almost every night and dark chocolate after dinner). Emphasizing the negative stroke produces more trauma in the myofibrils, which ups metabolism during recovery, burning more body fat. That's a nice residual effect. As for modified pre-ex, it does create much more burn on the big exercise, like DB squats, performed as the second move with 4X. Staying consistent with my beta-alinine (Red Dragon) is very important, especially for leg day. I think the lactic acid-buffering effect is allowing me to push through the growth threshold more easily on DB squats, Feet-forward Smith-machine squats and Leg press calf raises, triggering the new muscle size and detail I'm seeing. I'm taking 4 caps about 1 1/2 hours before I train. I'm thinking about continuing that amount even on days I don't train to insure my muscles are loaded.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, DEC. 28, '11: CHEST, BACK (4X + BEYOND X-REP)
I'm going to go ahead and believe that my body is just purging itself of all illness and injury before the end of the year. I had a cold take me out for two days a couple of weeks ago and this week I missed getting to the gym on Monday and Tuesday because of a back injury that came out of nowhere. I simply woke up and couldn't even walk properly, so I spent both days mostly on my back with my feet up and then with my wife giving me a hot stone massage both nights. Not such a bad deal when you factor that in. "Back" in business today, however...
Chest: Decline presses (4x10 + X Reps); Bench presses (4x10 + X Reps); Machine flyes (4x10 + X Reps); Cable crossovers (4x10 + X Reps)
Back: Pull downs (4x10 + X Reps); DB Pullovers (4x10 + X Reps); Undergrip pulldowns (4x10 + X Reps); High row machine (4x10 + X Reps); Low row machine (4x10 + X Reps); Rear delt machine w/mid-back emphasis (4x10 + X Reps); DB shrugs (4x15 + X Reps)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: I was ecstatic to wake up being able to move this morning, so I headed straight to the gym. It was a great workout and even with two extra days off everything went without a hitch. The fact that I was still sore through Monday, including legs from the previous Tuesday, it was probably for the best anyway... Except for dealing with the lower back pain on both days anyway.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, DEC. 27, '11: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
Off yesterday, so I'll probably train everything directly only once this week--legs tomorrow, delts/arms Friday. Today's workout was great, off the hook no doubt due to Christmas dinner with stuffing, yams, mashed potatoes, etc. Then leftovers last night. Mmm! I was carbed up and pumped up nicely--but the 4X with 35 seconds between sets still hurt like crazy.
Chest: Low-incline DB presses, palms facing (4x10); Decline flyes (4x10); Flat-bench flyes (4x10); Cable flyes (1x12 + X Fade)
Back: Wide-grip pulldowns (4x10); DB pullovers (4x10); Wide-grip cable rows (4x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x10); Ab Bench crunches (4x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Slowing down the negative stroke on every set of every exercise is getting me sore. I had fatigued back and chest all through the weekend, so having yesterday off was probably a blessing for optimum recovery. Makes me wonder if I'm getting enough now that there's more myofibrillar trauma happening.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--FRIDAY, DEC. 23, '11: DEADS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
Legs are still sore from Tuesday--quads, hams, calves. I thought about dropping deads, but once I started, they felt too good to cut short. Did all four sets with slow, controlled negatives. I did duck out on some calf sets at the end of the workout, however (calves are very sore). The rest of the workout was excellent--lots of burn for GH release and still pumping up big (nighttime chocolate and wine again)...
Trap-Bar Deadlifts: 4x10
Chest: DB bench presses (4x10 + X Reps); Low-incline flyes (4x10 + X Reps);Wide-grip dips (4x10); Cable flyes (1x15)
Back: Wide-grip pulldowns (4x10 + X Reps); DB pullovers (3x10); Machine pullovers (1x10); Machine rows (4x10); DB upright rows (4x10); Overhead laterals (1x10) ss Wide-grip DB front raises (1x8)
Calves: Leg press calf raises (1x15); Seated calf raises (1x15)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Since I've been emphasizing the negative stroke more on every set, I've been more sore. That's a good sign for myofibrillar growth, but the big plus is that it means there is trauma that raises my metabolism for more fat burning. The body has to mobilize repair forces, and that takes energy, much of which comes from body fat. Still have abs, even with a looser diet, so it's all working nicely at the moment--very motivating too.
NEW Diet update: Our NEW WInter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, DEC. 23, '11: CHEST, BACK, ABS (4X + BEYOND X-REP)
Today's workout was the perfect way to kick off the holiday weekend! Everything felt great and I still feel great 5 hours later...
Chest: Bench presses (4x10 + X Reps); Decline presses (4x10 + X Reps); DB flyes (4x10 + X Reps); Machine flyes w/empahsis on contraction (4x10 + X Reps)
Back: Pulldowns (4x10 + X Reps); DB Pullovers (4x10 + X Reps); High row machine (4x10 + X Reps); Low row machine (4x10 + X Reps); Seated shrugs (4x10 + X Reps)
Abs:Full-range crunches (4x15)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: I woke up in shock at just how sore my legs were... 3 days after training them, but it was a great horrible pain that put a smile on my face. Plus, it had no effect on today's workout anyway. Everything blew up great today. Probably due to the extra holiday carbs trickling in this week, but I've been a good boy and kept it all semi-healthy and at a minimum. I made it a point to slow the reps down today to make sure I'm not just moving weight for the sake of moving it. It paid off as the feel was incredible and the pump was intense. A Merry Christmas to all, and to al la good weekend of recovery.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, DEC. 21, '11: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
I did modified pre-ex last week for these body parts, so it was back to midrange-move-first 4X today--except for the warmup set of overhead laterals for delts. Strength was up (more on that in the Summary below) and pump was off the charts today, probably because I've been allowing myself some dark chocolate at night with a glass or two (or three) of red wine. In the winter I'm usually glycogen loaded--just can't get ab-less and bloated...
Delts: Seated overhead laterals (1x10); Wide-grip rack high pulls (4x10 + X Reps); One-arm cable laterals (3x10 + X Reps); Standing laterals (3x10 + X Reps); DB presses (2x12,10) ss Bent-over laterals (2x12, 10)
Triceps: Close-grip DB bench presses (4x10 + X Reps); Incline extensions (3x10); DB kickbacks (3x10); DB pullovers (2x12,10)
Biceps: Undergrip pulldowns (4x10); Incline curls (3x10 + StatX); Barbell concentration curls (3x10 + X Reps); Alternate hammer curls (2x10, 8) second set ss with Incline hammer curls (1x6)
Forearms: Fat-bar shrugs (2x12,9 R/P 4); Wrist curls (3x12) ss DB reverse wrist curls (3x12); Rockers (1x20+)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Felt stronger again today, and I'm wondering if it's because I've been more consistent taking Red Dragon, which is beta-alanine. I take four caps about 2 hours prior to my workout, which is 3 grams. BA turns to carnosine in muscle and blunts, or buffers, the burn, allowing a few extra reps. You get stronger and can activate more growth fibers. And from my experience you get a bigger pump too--probably because you push the muscle further past the growth threshold. Lots of studies on it, so I know it works; just need to keep being consistent with it. I've got it on my desk so I don't forget to take each morning at 8.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--WEDNESDAY, DEC. 21, '11: DELTS, ARMS, ABS (4X + BEYOND X-REP)
Late start today, so the gym was a little packed when I arrived. That allowed me to find some new equipment I hadn't tried yet, though, and forced a little variety. Always a good thing...
Delts.: Machine laterals (4x10 + X Reps); Shoulder presses (4x10 + X Reps); One-arm leaning cable laterals (4x10 + X Reps); Cable upright rows (4x10 + X Reps); Foreward-lean machine laterals (4x10 + X Reps)
Triceps: Seated triceps dips (4x10 + X Reps); Cable overhead triceps extensions (4x10 + X Reps); V-bar cable pushdowns (4x10 + X Reps)
Biceps: Machine curls (4x10 + X Reps); Incline machine curls (4x10 + X Reps); Concentration curls (3x10 + X Reps)
Forearms: Alternate hammer curls (4x10 + X Reps); DB wrist curls (4x12); DB reverse wrist curls (4x12); Rockers (1x15, drop 10)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: It was a little busy in the gym, but not to the point where I had to wait for anything, yet it allowed me to experiment with the Incline machine curls I've always wanted to try. They do a good job of keeping tension on the biceps through the full range of motion, and it's set up to really emphasize the stretch. A good alternative movement I'll probably use next time. Starting delts with an isolation movement really helps me focus on delts during presses, so I'll keep something up front as I did today. Everything felt incredibly pumped when I was done today. Now I just wish there was a way to maintain that feeling all day every day.
NEW Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, DEC. 13, '11: LEGS (4X + X-CENTRIC + POWER-DENSITY)
It was all 4X and modified pre-ex today. Writing my blog, Built for Life, at the IRON MAN site got me stoked to continue my leg workouts with an isolation move first--leg extensions for quads, leg curls for hams and one-leg calf raises for gastrocs. Pre-ex is especially good for more endurance-oriented muscles, and legs fall into the category. Another great workout; lots of screams and shouts (pre-ex hurts!)...
Quads: Leg extensions (4x10); DB squats (4x10); Sissy squats (3x10)
Hamstrings: Leg curls (4x10); Feet-forward hack machine squats (4x10); Flat-back hyperextensions (4x10);
Calves: One-leg calf raises (4x12); Leg press calf raises (4x10); Machine donkey calf raises (4x10); Seated calf raises (1x12)
Neck: Lying neck curls with plate on forehead (4x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Pre-ex works, but there is pain involved from lactic acid pooling in the target muscle. I've been taking Red Dragon for a while, which is pure beta-alanine, which helps push through the growth threshold and drive through the pain on the big compound exercise that follows the iso move. Beta-alanine converts to carnosine in muscle tissue, so when your muscles are loaded, you can crank out more growth reps. That's extremely important when using moderate-weight/high-fatigue training methods like 4X. I think the Red Dragon was the reason I was able to move from 3X on many exercises to 4X today without too much difficulty. For more on my bare-bones supplement schedule, see NEW Winter/Spring Supplements.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--TUESDAY, DEC. 20, '11: LEGS (4X + BEYOND X-REP)
Legs are hammered! As much as I was hoping for snow overnight, I'm glad it was just rain. I probably would've broken my neck trying to walk out to my car afterwards if there'd been ice or snow, or at least just ended up wishing for my two front teeth this Christmas. That all just means it was a great workout...
Quads: Leg extensions (1x20 warm-up); Leg presses (4x10 + X Reps); Hack squats(4x10 + X Reps); Sissy squats (4x10 + X Reps); Leg extensions (4x10 + X Reps)
Hamstrings: Lying leg curls (1x20 warm-up); Hyper extensions (4x10 + X Reps); Lying leg curls (4x10+ X Reps)
Calves: Standing calf raises (4x12 + X Reps); Seated calf raises (4x12 + X Reps); Leg press calf raises (4x12 + X Reps)
Abs:Full-range crunches (4x15)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: Having learned my lesson from last week's leg routine, I new in advance that I was full back in action, so I added back my intro warm-ups, as well as more pressing and calf work. I opted to do the Hacks right after Leg presses even though I was trying to use a lot of hamstring and glutes. I felt strong and wanted to take advantage while I could, and they obviously still hit quads hard. I'm able to set my feet fairly high and use a lot of hamstring on them, however, so I might move those to land right after the Lying leg curl warm up. We'll see next week. I know it was a great workout because I'm sitting here in fear of trying to walk upstairs to get a meal.
Diet update: Our NEW Winter/Spring Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--MONDAY, DEC. 12, '11: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
Every Monday I'm blown away by how much better I feel after I work out. No training on Saturday and Sunday makes me very sluggish by Monday. Maybe it's time to dust off the home gym and start some Saturday training. Today's workout was great--stronger on just about everything. My slower negative-stroke cadence is working, so I'm sticking with it--one-second positives, three-second negatives, a solid 40 seconds of tension time per 10-rep set...
Chest: Low-incline DB presses, palms facing (4x10); Cable flyes (4x10); Decline DB presses (4x10); Wide-grip dips (1x8) ss Low cable flyes (1x12)
Back: Wide-grip pulldowns (4x10); Machine pullovers (4x10); Wide-grip cable rows (4x10); Cable upright rows (4x10)
Abs: Incline kneeups (4x10); Ab Bench crunches (4x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Workout took less than an hour, as I was hustling. Burn in all target muscles was wicked, but as I mentioned, I was stronger on almost everything. I had to check the weight on a few exercises because I thought I'd gone too light. Nope, just getting a bit stronger. Could be my usual winter calorie increase coupled with my slower rep cadence. I'll take it!
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--MONDAY, DEC. 19, '11: CHEST, BACK (4X + BEYOND X-REP)
Another Monday in the books and it was a good one. I'll be the first to admit my strength isn't quite back to 100% yet, but that means nothing in the grand scheme of things. My focus and drive are at a place they haven't been in a very long time and that's precisely how goals become reality...
Chest: Incline presses (4x10 + X Reps); Bench presses (4x10 + X Reps); Machine flyes (4x10 + X Reps); Pec Deck (4x10 + X Reps)
Back: High row machine (4x10 + X Reps); Low row machine (4x10 + X Reps); Pull downs (4x10 + X Reps); DB Pullovers (4x10 + X Reps); Undergrip pulldowns (4x10 + X Reps); DB shrugs (4x15 + X Reps)
Note: This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary:I feel like I've been rambling on ad nauseam about my change in mindset lately, but it's hard to avoid the topic, and it's one that's often ignored. Sometimes it can take a series of events in the long- or short-term to derail you to the point where you finally realize you've lost your path. It's never too late, however, and even though I've always had goals and trained hard, it takes more than just goals and hard work to succeed at a higher level. There needs to sometimes be a deeper focus that drives you, and that's what I've found recently. We sometimes need to be reminded of what an important tool ambition is and how deep you have to dig to find determination at times. Knowledge and ability alone will never help you reach your potential without determination.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--FRIDAY, DEC. 16, '11: DEADS, CHEST, BACK, CALVES (4X + X-CENTRIC + POWER-DENSITY)
Still holding at 10 reps on most exercise--but the negative of every rep is 3 to 4 seconds with a fairly explosive one-second positive. I even did that on deadlifts, and the burn was intense with sets lasting right at 40 seconds--slow on the way down, explode up. Did 4X on everything--no 3X today...
Trap-Bar Deadlifts: 4x10
Chest: DB bench presses (4x10 + X Reps); Incline flyes (4x10 + X Reps); Decline presses (4x10); Low cable flyes (1x15)
Back: Wide-grip pulldowns (4x10 + X Reps); DB pullovers (4x10); Machine rows (4x10); DB upright rows (4x10); Seated laterals (1x12)
Calves: Machine donkey calf raises (4x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Doing four sets on every exercise really hit that target muscle hard from that particular angle. Loved the pain--because that signals gain. I'm still checking the clock every so often to make sure my sets are lasting around 40 seconds. Some of the shorter-stroke moves, like calf raises, are only going 30 to 35, so I may have to bump those up to 12 reps to hit the TUT hypertrophic target.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
JONATHAN--FRIDAY, DEC. 16, '11: DELTS, ARMS, ABS (4X + BEYOND X-REP)
Okay, so maybe I got a bit cocky and trained harder through a potential cold than I should have. It ended knocking me out despite my best inentions, so I was unable to train on Wednesday or Thursday. The good news, however, is that it didn't have any effect on my drive and only intensified my desire to train, so today ended up being the best workout in recent memory...
Delts.: Machine laterals (4x12 + X Reps); Shoulder presses (4x10 + X Reps); Cable upright rows (4x10 + X Reps); Laterals (4x10 + X Reps); Foreward-lean laterals (4x10 + X Reps)
Triceps: Seated triceps dips (4x10 + X Reps); DB overhead triceps extensions (4x10 + X Reps); V-bar cable pushdowns (4x10 + X Reps)
Biceps: Machine curls (4x10 + X Reps); Incline curls (4x10 + X Reps); One-arm spider curls (4x10 + X Reps)
Forearms: DB wrist curls (4x12); DB reverse wrist curls (4x12); Rockers (1x15, drop 10)
Abs:Full-range crunches (4x15)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary: I really thought I could train through the head cold I had coming on, and the Monday and Tuesday workouts were actually fine with no negative effects while at the gym. Once Tuesday night hit, however, I started to feel some serious exhaustion and then woke up on Wednesday with fully stuffed sinuses, sore throat and a headache. Next day was the same with everything starting to clear by evening, so I knew I'd feel good Friday morning. And so it was. This gym's atmosphere is a great flashback to my early days of training and I truly find myself starting to dig deeper than I have in a long time. The pump was off the charts today, and I reached failure several times only to get there and realize... "I have more!" It was physically a great workout and even better mentally.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--WEDNESDAY, DEC. 14, '11: DELTS, ARMS (4X + X-CENTRIC + POWER-DENSITY)
I planned on just my regular workout with 3X and 4X sequences, but once I started my warmup sets of seated laterals, they felt so perfect I went for pre-ex. Did 3 sets of those with slow negative strokes, then on to rack high pulls. Felt fantastic with a killer pump. Went to pre-ex on arms, and that was not so great. Not sure why, but the compound move felt dull on the target muscle after the iso exercise (more in the Summary below)...
Delts: Seated laterals (3x10); Wide-grip rack high pulls (4x10 + X Reps); Incline one-arm laterals (3x10 + X Reps); One-arm cable laterals (1x10 + X Reps)
Triceps: V-bar pushdowns (3x10); Close-grip DB bench presses (4x10 + X Reps); Incline extensions (3x10); DB pullovers (2x10)
Biceps: Barbell concentration curls (3x10); Undergrip pulldowns (4x10); Incline curls (3x10 + StatX); Alternate hammer curls (1x10); Incline hammer curls (1x10)
Forearms: Fat-bar shrugs (2x14,10); Wrist curls (3x12) ss DB reverse wrist curls (3x12); Rockers (1x20)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: Delt workout went great, although I skipped the presses today, as I could feel my lower back starting to tweak on rack high pulls. As for pre-ex on arms, I think because there is no real weak link--the arms are the smaller muscle working on both the compound and iso exercise--that the effect is lessened. For example, I did pushdowns first, 3X sequence. Good burn. Then I went to close-grip DB presses. I had to use less weight and I felt my chest trying to take over because my tri's were so blasted. Same for bi's and back on undergrip pulldowns. Note to self: pre-ex for delts good; pre-ex for arms, not so good.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.
STEVE--TUESDAY, DEC. 13, '11: LEGS (4X + X-CENTRIC + POWER-DENSITY)
I decided to go back to pre-exhaustion today for legs--something different, especially with the slower negative stroke I've been using on all sets. It was very painful but productive. The target muscle ached and baked more than ever on the compound move I did after the isolated contracted-position exercise. I really felt my hams working of feet-forward Smith machine squats after the target muscle was pre-exed--or is that pre-axed?--with leg curls...
Quads: Leg extensions (3x12, R/P 4); DB squats (4x10); Sissy squats (3x10)
Hamstrings: Leg curls (3x10, R/P 4); Feet-forward hack machine squats (3x10); Flat-back hyperextensions (3x10);
Calves: One-leg calf raises (3x12); Leg press calf raises (4x10); Machine donkey calf raises (3x10); Seated calf raises (1x12, R/P 4)
Neck: Lying neck curls with plate on forehead (3x12)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: I've been making an effort to slow all negative strokes so they last at least 3 seconds. With one second on the positive, that's 4 seconds per rep and 40 seconds of tension time per 10-rep set (easy math). Just to make sure, I've been checking my start and end time on the clock. Amazing that I still don't make it sometimes. Calves especially, with the short stroke. You have to move slower than you think.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

JONATHAN--TUESDAY, DEC. 13, '11: LEGS (4X + BEYOND X-REP)
Still fighting off a bit of a cold but nothing was going to stop me from getting into the gym today. I did start with the intention of going slightly less than 100% just to avoid pushing my luck with getting sick, but that plan changed as I got through the workout...
Quads: Hack squats(4x10 + X Reps); Leg extensions (4x10 + X Reps)
Hamstrings: Hyper extensions (4x10 + X Reps); Lying leg curls (4x10+ X Reps)
Calves: Standing calf raises (4x12 + X Reps); Seated calf raises (4x12 + X Reps)
Quads/Hamstrings: Feet-forward leg presses (3x10 + X Reps
Calves: Leg press calf raises (3x12 + X Reps)
Note:This current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and intensity techniques from Beyond X-Rep.
Summary:That's not a mistake above... I did go back and hit more quads, hams and calves after I was already "done." I could feel that I still had more left in me and I fully realized that reaching for under 100% simply wasn't going to work for me. I used a foreward foot placement on leg presses to ensure that I used a good amount of glutes and hamstrings with quads and went for a fairly heavy weight since it had been a while. I felt that calves got a bit of a raw deal, too, so I dropped the weight slightly on the same machine and hammered out a few sets of calf raises there. I was very happy to call my own bluff, as that all made the trip to the gym worth it.
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake, Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength.

STEVE--MONDAY, DEC. 12, '11: CHEST, BACK, ABS (4X + X-CENTRIC + POWER-DENSITY)
I continued with 10 reps per set using a slower eccentric, or negative, stroke on each. The burn is almost unbearable on many exercises, and the feel on the target muscle is unreal. All sets are lasting at least 40 seconds, an excellent hypertrophic tension time..
Chest: Low-incline DB presses, palms facing (4x10); Flat flyes (4x12); Decline DB presses (3x10); Low cable flyes (3x10)
Back: Wide-grip pulldowns (4x10); Machine pullovers (3x10); Wide-grip cable rows (4x10); DB upright rows (4x10); Seated laterals raises (2x15, 12)
Abs: Incline kneeups (4x10); Ab Bench crunches (3x10)
Note: Our current program is based on the direct/indirect in The 4X Mass Workout plus Power-Density rotations from that e-book and the NA technique from The X-centric Mass Workout.
Summary: It's difficult not to start rushing a set when the fatigue starts to build. I have a tendency to want to speed up the reps to shorten the pain, but I kept it at one-second positives and three-to-four-second negatives on every rep of every set. That made for a killer workout--in more ways than one; my chest, back and abs feel done!
Diet update: Our NEW Ripping Phase Supplement Schedule is up. Check it out HERE. For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For our meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99 for a limited time).
Supplement features: My Fat-Burning Story: The Big Mistake,