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JONATHAN LAWSON

End of May 2004,
then...

1 Month Later
after X-REP training...

July 1, 2004: X-REP
training made drastic
changes in mass and
muscularity—no
steroids, no photo
retouching.

X-Blog Training Journal

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

MONDAY, FEB. 8, ’10: LEGS, CHEST, BACK, DELTS (SIZE SURGE + F/X)
Time to shake things up again to keep the gains coming. It's back to the Size Surge phase 1 three-days-per-week attack, but with a twist--multi-rep rest/pause (DC) at one workout for the target muscle; then at the next workout it's straight-set power for that bodypart (Jonathan is still out about to enter parenthood, so Steve trained alone again)...
Legs: DB lunges (9, 8); Leg extensions (9 + X Reps); Stiff-legged deadlifts (9); Leg curls (10 + X Reps)
Chest: Wide-grip dips (MRRP--9, 7, 4 + slow negative); Cable flyes (drop--8(5 + X Reps)); Incline DB presses (MRRP--9, 6, 3)
Back: Pulldowns (10, 8 + X Reps); Machine rows (9, 7 + X Reps)
Delts: DB presses (10, 7 + slow negative); Rack pulls (11, 9 + Static X)
Note: This routine is based on the phase 1 Size Surge program, outlined in the X-traordinary Size Surge Workout, combined with the Mass F/X Program on pages 81-83 in 3D Muscle Building.
Summary: Incredible workout! Every bodypart felt thrashed--such a big pump that Steve had trouble getting his shirt off after the workout (no joke!). This new F/X routine should do some great new things for muscle size. Already feel bigger with so many bodyparts throbbing and engorged!
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

FRIDAY, FEB. 5, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
Steve trained alone today because Jonathan is birthing a baby--well, he's not giving birth, but his wife is, so Steve took the opportunity to experiment with multi-rep rest/pause (DC) and more X Reps...
Lats: Pulldowns (MRRP--10, 7, 5 + X Reps); Machine pullovers (11 + X Reps)
Midback: Behind-the-neck pulldowns (MRRP--9, 7, 4 + X Reps); One-arm DB rows (10); Machine rows (11, 8 NA style)
Delts: Rack pulls (MRRP--10, 7, 4 + X Reps); Incline one-arm laterals (12); Laterals (14 + X Reps); DB presses (10 + X Reps); DB shrugs (14 + X Reps)
Biceps: Seated DB curls (MRRP--10, 7, 4); Incline curls (11); Concentration curls (15)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Freaky pump from multi-rep rest/pause--which is using the same weight on three sets with 15 seconds of rest after each. Intense and more sweat than usual. Muscles felt a unique ache with the technique, so that usually signifies new adaptations. Great workout! (For more on multi-rep rest/pause and workouts that incorporate it, see the 3D Muscle Building e-book.)
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

WEDNESDAY, FEB. 3, ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
Well, just when you think strength has stalled, the numbers move up again. We did this workout last Friday, and we were sluggish; today it was a different story--the weights flew up with ease...
Chest: Bench presses (8, 6); Low cable flyes (13) ss Wide-grip dips (9 NA); Incline DB presses (10, 9 NA); High cable flyes (15 + X Fade)
Triceps: Lying DB extensions (9, 7--Jonathan added weight for his second set; Steve reduced it and got 9, 8 NA style); Overhead DB extensions (12); Pushdowns (11) ss Kickbacks (11)
Abs: Incline kneeups (15); Ab Bench crunches (10, 12--lighter weight on second set)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We're moving around the negative-accentuated set for each bodypart. Today we did it on Wide-grip dips--1.5 seconds up and 6 seconds down. Steve also used it on his second set of Lying DB extensions for triceps, as he's been having trouble feeling his tri's on that exercise.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

TUESDAY, FEB. 2, ’10: LEGS (SIZE SURGE)
We decided to drop a bomb on quads and hams with some negative-accentuated (NA) sets on big exercises instead of the isolation moves we used at our last workout. Results: We're feeling the leg ache from the NA bake...
Quads: Hack squats (10, 7 NA); Sissy squats (10); Leg extensions (10, 10--reduced weight on second set)
Hamstrings: Stiff-legged deadlifts (11); Hypers (9 NA); Leg curls (9, 8--reduced weight on second set)
Calves: Knee-extension leg press calf raises (14); Machine donkey calf raises (15, 12); Standing calf raises (15, 12)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Slowly lowering for six seconds on every rep of an NA set makes for some intense work--and fierce burn. That should help us build some muscle via growth hormone output as well as new fiber stimulation. Plus, as we discuss in The Ultimate Fat-to-Muscle Workout, the extra muscle trauma will help us burn more fat during the recovery process. Studies show that microtear repair increases metabolic momentum, which results in the dissipation of bodyfat--the energy substrate used in the process.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

MONDAY, FEB. 1, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
February is here, which gives us a motivation jolt due to seeing spring on the horizon. This is prime mass-building time, so we have to take advantage of it before we ratchet down our calories...
Lats: Pulldowns (11, 9); Machine pullovers (11, 9)
Midback: Behind-the-neck pulldowns (11); One-arm DB rows (10); Machine rows (11, 8 NA style)
Delts: Rack pulls (10, 11--reverse pyramid); Incline one-arm laterals (12); Laterals (14 + X Reps); DB presses (9, 8 NA style); DB shrugs (14 + X Reps)
Biceps: DB curls (10, 12--reverse pyramid); Incline curls (11); Concentration curls (11 rest/pause 4)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: It still appears as though strength gains are starting to level off. We may move to a downshift week with a new program, then continue with that new program through a high-intensity phase of four weeks. The SS Phase 1 Mass F/X Program, with DC (multi-rep rest/pause and drop sets, is looking appealing, as it's a three-days-per-week routine. (It's on pages 81-83 in the 3D Muscle Building e-book.)
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

FRIDAY, JAN. 29, ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
After the first few sets of bench presses, all muscles got in the groove and a big pump ensued. Great workout; felt larger than usual, a good sign of new growth; however, strength was somewhat stalled (more on that in the Summary below)...
Chest: Bench presses (7, 7—Jonathan used same weight on both sets; Steve did a reverse pyramid and did 7, 8 NA style); Low cable flyes (12) ss Wide-grip dips (8--DXO style); Incline DB presses (10, 9--Jonathan used same weight on both sets; Steve used lighter weight for second set--8, 12); High cable flyes (14 + X Fade)
Triceps: Lying DB extensions (9, 7--Jonathan added weight for his second set; Steve reduced it and got 9, 8 NA style); Overhead DB extensions (11); Pushdowns (10) ss Kickbacks (10)
Abs: Incline kneeups (15); Ab Bench crunches (10, 12--lighter weight on second set)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Poundages were somewhat stalled today--strength was about the same as Monday. We may be adapting to this program, which means it's time for something new. As we mentioned in an earlier blog, we may go to the supercharged phase 1 Size Surge program listed in the 3D Muscle Building e-book--the SS Phase 1 Mass F/X Program. It uses DC training and drop sets; one workout is max force, the other is extended tenstion. Could be interesting on a three-days-per-week routine.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

WEDNESDAY, JAN. 27, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
We've been focusing more on trying to feel the target muscles working instead of just getting the weight up--and we're finding the reverse-pyramid method, X Reps and negative-accentuated sets ideal for that on both compound and isolation exercises...
Lats: Pulldowns (11, 9); Machine pullovers (11, 9)
Midback: Behind-the-neck pulldowns (13--need to go up); One-arm DB rows (10); Machine rows (11, 8 NA style)
Delts: Rack pulls (10, 11--reverse pyramid); Incline one-arm laterals (12); Laterals (13 + X Reps); DB presses (9, 8 NA style); DB shrugs (12 + X Reps)
Biceps: DB curls (10, 11--reverse pyramid); Incline curls (11); Concentration curls (11 rest/pause 4)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: On most big compound exercises we've been either pyramiding (adding weight on the second set) or using the same weight on both sets. With a reverse pyramid we use a heavy weight on the first set, then reduce it for the second so we can feel the target muscle with a slightly slower rep speed. That worked great today on Machine rows, DB curls and DB presses. Note that on Concentration curls we did a rest/pause, that is rested for 10 seconds, then attacked the same weight again for a few reps. Killer pump to finish.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

TUESDAY, JAN. 26, ’10: LEGS (SIZE SURGE)
We're starting to work in more variation for intensity upticks, such as negative-accentuated sets and end-of-set X Reps; as we always say, there must be change to trigger new gains...
Quads: Hack squats (10, 8); Sissy squats (10); Leg extensions (10, 8--NA style)
Hamstrings: Stiff-legged deadlifts (11); Leg curls (10, 8--NA style)
Calves: Knee-extension leg press calf raises (14--added weight today); Machine donkey calf raises (15, 12); Standing calf raises (15, 12)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: While negative-accentuated sets tend to work best on big compound moves, we're trying it on the last set of some isolation exercises too. Today it was Leg extensions and Leg curls--on the second set we lifted the weight in about 1.5 seconds and lowered in 6. That provided different feel to the exercise and should induce some soreness--which, as we explain in The Ultimate Fat-to-Muscle Workout, can help burn more bodyfat during the muscle-microtear repair process. In other words, it keeps your metabolism stoked for days.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

MONDAY, JAN. 25, ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
Bench presses make our joints creak, especially on Mondays, but we powered through and got a full pump in pecs and tri's before it was all over...
Chest: Bench presses (7, 8—Jonathan used same weight on both sets; Steve did a reverse pyramid and did 7, 11); Low cable flyes (13) ss Wide-grip dips (8--DXO style); Incline DB presses (10, 9--Jonathan used same weight on both sets; Steve used lighter weight for second set--8, 12); High cable flyes (14 + X Fade)
Triceps: Lying DB extensions (9, 7); Overhead DB extensions (11--slower negative on every rep); Pushdowns (10) ss Kickbacks (10)
Abs: Incline kneeups (15); Ab Bench crunches (10, 12--lighter weight on second set)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Steve is moving to reverse pyramids on many of his exercises--reducing the weight on the second set instead of increasing. His endurance-oriented muscles demand that for optimal gains. Jonathan is sticking with pyramids or using the same weight on both sets. Notice that on Bench press he used the same weight on both sets and got MORE reps on the second set. That has never happened to Steve due to his more endurance-dominant muscle fibers.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

FRIDAY, JAN. 22, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
This is the second time this week that we've done this workout, and we were surprised at our strength on most exercises. We thought we might be depleted--not quite recovered--but it was just the opposite. Maybe our strength was up because it's Friday...
Lats: Pulldowns (10, 8); Machine pullovers (13, 10--need to go up)
Midback: Behind-the-neck pulldowns (12); One-arm DB rows (10); Machine rows (11, 8)
Delts: Rack pulls (11, 8); Incline one-arm laterals (12); Laterals (16--need to go up); DB presses (10)
Biceps: DB curls (10, 8); Incline curls (11); Concentration curls (12)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We're starting to kick around the idea of running through the Size Surge workout again, but starting with the supercharged phase 1 version listed in 3D Muscle Building. For each major exercise you do a pyramid at the first workout; then the second workout of the week you do multi-rep rest/pause, or DC--three sets with the same weight but only 15 seconds rest between so reps go 9, 6, 4.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

WEDNESDAY, JAN. 20, ’10: LEGS (SIZE SURGE)
Sore from yesterday's workout; that fatigue made it hard to push our bodies into the gym again, but once we got warm, strength surged. Luckily sore bodyparts didn't have to work because it was legs today...
Quads: Hack squats (10, 8); Sissy squats (10--added weight); Leg extensions (10, 8)
Hamstrings: Stiff-legged deadlifts (11); Leg curls (10, 8)
Calves: Knee-extension leg press calf raises (15); Machine donkey calf raises (15, 12--added weight); Standing calf raises (15, 11)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: On some exercises, like leg extensions today, Steve is choosing to reduce the weight on the second set to keep his reps above 10. That is best for his endurance-oriented muscles in most cases. On extensions his reps went 9, 11.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

TUESDAY, JAN. 19, ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
Two upper-body workouts in a row, but today was push, while yesterday was pull, so not a lot of crossover--today's workout felt great with a few adjustments...
Chest: Bench presses (9, 7); Low cable flyes (13) ss Wide-grip dips (8--DXO style); Incline DB presses (10, 9); High cable flyes (14)
Triceps: Lying DB extensions (9, 7); Overhead DB extensions (10--slower negative on every rep); Pushdowns (10) ss Kickbacks (10)
Abs: Incline kneeups (15); Ab Bench crunches (14, 11)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Instead of a straight set of Pushdowns to end triceps, we supersetted with Kickbacks, which really filled out our tri's with new size. Pump was insane. And speaking of pump, we're kicking around the idea of using a reverse pyramid on some exercises. Steve used it today on Incline DB presses--first set he used his heaviest weight and got 8; then he lowered the weight for his second set and got 11, with a big residual pump. Great change for some new gains!
Diet update: We want to keep reminding readers: If you're on a budget, the only supplement you really need is Muscle Meals meal replacement. Take a packet in water beween solid-food meals to stay anabolic. You can even use half a packet before bed to make sleep more anabolic/anticatabolic. If you're really pressed for funds, just use half a packet and mix it in milk--that would have you using only one packet a day. It's a great supplement that has 40 grams of protein per packet, glutamine peptides, vitamins and minerals and even CLA, the good fat that has been shown to build muscle and burn fat. For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

MONDAY, JAN. 18, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
We're feeling very filled out on this version of the Size Surge program, and that helps motivation tremendously--that's a big reason our strength is still on the rise...
Lats: Parallel-grip pulldowns (10, 8--added weight today); Machine pullovers (12, 10)
Midback: Behind-the-neck pulldowns (12); One-arm DB rows (10--added weight today); Machine rows (10, 8)
Delts: Rack pulls (10, 7--added weight today); Incline one-arm laterals (12); Laterals (14); DB presses (10)
Biceps: DB curls (10, 8); Incline curls (11); Concentration curls (11)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: While behind-the-neck pulldowns can be dangerous on the shoulders, note that we do them after lat work and with relatively higher reps. Our form is strict too, with a controlled negative on every reps. So far shoulders feel fine and midback contraction is feeling excellent.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

FRIDAY, JAN. 15, ’10: LEGS (SIZE SURGE)
Training legs on a Friday was strange, but it all felt right when the heavy poundages started flying up with ease...
Quads: Hack squats (10, 8); Sissy squats (10--need to add weight again); Leg extensions (10, 8)
Hamstrings: Stiff-legged deadlifts (11); Leg curls (10, 8)
Calves: Knee-extension leg press calf raises (15); Machine donkey calf raises (16, 12--need to go up); Standing calf raises (15, 11)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: This week we trained legs on Monday and Friday; next week they will only get hit once, as the back-delts-biceps workout moves into the Monday and Friday positions. The week after that it's the chest-triceps-abs workout that gets the double hit. That three-way rotation should give us some good growth producing overload for every muscle group every three weeks. Legs feel like they've grown already this week.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

WEDNESDAY, JAN. 13 ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
One-hour workout that blew up and blew out chest and tri's, with strength surges that indicate new muscle size...
Chest: Bench presses (9, 7--added weight); Low cable flyes (12--need to go up) ss Wide-grip dips (9--slower negative on every rep--need to add weight); Incline DB presses (10, 8); High cable flyes (14)
Triceps: Lying DB extensions (9, 7); Overhead DB extensions (10--slower negative on every rep); Pushdowns (10)
Abs: Incline kneeups (14); Ab Bench crunches (12, 10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We're starting to do at least one set for each bodypart in a slow negative-accentuated (NA) style. That creates more muscle damage for size increases as well as fat burning--the body uses fat as fuel to repair muscle tissue. It's one of the key principles in the Fat-to-Muscle Workout e-book, and now is the perfect time to implement it so there's less fat to lose when spring arrives.
Diet update: We discussed this in an earlier blog, but it's worth repeating: If you're on a budget, the only supplement you really need is Muscle Meals meal replacement. Take a packet in water beween solid-food meals to stay anabolic. If you're really pressed for funds, just use half a packet and mix it in milk--that would have you using only one packet a day. It's a great supplement that has 40 grams of protein per packet, glutamine peptides, vitamins and minerals and even CLA, the good fat that has been shown to build muscle and burn fat. For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

TUESDAY, JAN. 12, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
We are very impressed with the way our strength continues to rise--which indicates the arrival of new size (as we explain in the Summary below). Workout felt great today...
Lats: Parallel-grip pulldowns (10, 8--added weight today); Machine pullovers (12, 10--added weight today)
Midback: Behind-the-neck pulldowns (11--added weight today); One-arm DB rows (12--need to go up); Machine rows (10, 8)
Delts: Rack pulls (11, 8); Incline one-arm laterals (12--added weight today); Laterals (13--added weight today); DB presses (10)
Biceps: DB curls (10, 8--added weight today); Incline curls (11); Concentration curls (11)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We write down all of our weights, and it's a good thing--because on many exercises it seems as though we picked a weight that's too light. Our strength is moving up quickly, which feels great. Arthur Jones, creator of Nautilus machines, often said that strength moves in a slight undulating upward trajectory and then size occurs in bursts. He claimed his arms grew an entire inch overnightt at one point after a number of stronger and stronger workouts. Nice!
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

MONDAY, JAN. 11, ’10: LEGS (SIZE SURGE)
Tough to hit legs on a Monday, but once we got going, we could almost feel ourselves growing--lower-body pump was immense today...
Quads: Hack squats (10, 8--added weight today); Sissy squats (11); Leg extensions (10, 8)
Hamstrings: Stiff-legged deadlifts (10); Leg curls (10, 8)
Calves: Knee-extension leg press calf raises (14); Machine donkey calf raises (14, 11); Standing calf raises (14, 10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: The big change today was adding a set of Knee-extension leg press calf raises to the front of our calf routine. That's a midrange move due to the somewhat loose style, but the heavy weight hits the gastrocs hard!
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

FRIDAY, JAN. 8, ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
We introduced some minor changes today to make a few sets more intense and the pump more immense, such as slow negatives. Excellent workout!...
Chest: Bench presses (9, 7--added weight both sets); Low cable flyes (11) ss Wide-grip dips (9--slower negative on every rep); Incline DB presses (10, 8); High cable flyes (12)
Triceps: Lying DB extensions (9, 7); Overhead DB extensions (9--slower negative on every rep); Pushdowns (10)
Abs: Incline kneeups (14); Ab Bench crunches (12, 10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: In The Ultimate Fat-to-Muscle e-book we discuss how sets with slower negative strokes can increase muscle trauma and how that trauma enhances fat burning during the repair process--stokes the metabolism to rebuild and add to muscle tissue so you burn bodyfat 24/7. That's why we are introducing a few of those sets, such as on dips and overhead extensions today.
Diet update: If you're on a budget, the only supplement you really need is Muscle Meals meal replacement. Take a packet in water beween solid-food meals to stay anabolic. If you're really pressed for funds, just use half a packet and mix it in milk--that would have you using only one packet a day. For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

WEDNESDAY, JAN. 6, ’10: BACK, DELTS, BICEPS (SIZE SURGE)
Our favorite workout of the week because a pumped back makes us feel large, and full delts and biceps motivate to push heavy weight...
Lats: Parallel-grip pulldowns (10, 8); Machine pullovers (14, 11--need to go up)
Midback: Behind-the-neck pulldowns (12--need to go up); One-arm DB rows (10); Machine rows (10, 8)
Delts: Rack pulls (11, 8); Incline one-arm laterals (14--need to go up); Laterals (15--need to go up); DB presses (10)
Biceps: DB curls (11, 8--need to go up); Incline curls (10); Concentration curls (10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: As noted above, we need to add weight to a number of exercises--which means we're getting stronger. That should trigger another size surge soon, once we get into the POF segment fo the program full force. This is our first complete week on the new routine.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
TRIPLE-SHREDDED COMBO OFFER: Get our 3 top-selling rip-it-up e-books--The Ultimate Fat-to-Muscle Workout, X-treme Lean and X-traordinary Abs--all together for a limited-time low price. Click here!

TUESDAY, JAN. 5, ’10: LEGS (SIZE SURGE)
Quick-hit hour-long leg workout felt great with a killer growth ache. Calves really felt the fire on all four sets...
Quads: Hack squats (10, 8); Sissy squats (11); Leg extensions (10, 8)
Hamstrings: Stiff-legged deadlifts (10. 8); Leg curls (10, 8)
Calves: Machine donkey calf raises (15, 12); Standing calf raises (15, 12)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Today's workout was great, with minor strength increases. We added a set of Stiff-legged deadlifts for a bit more hamstring action, and we are thinking about adding one set of Knee-extension leg press calf raises to the beginning of calves for a midrange set--right now it's only stretch and contracted work for calves.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

MONDAY, JAN. 4, ’10: CHEST, TRICEPS, ABS (SIZE SURGE)
This is our first real week back into it, so it's four days of training--today's workout repeats on Friday; then we pick up with the next workout in the sequence on Monday. Today's workout was a great one, even with all the extra time off...
Chest: Bench presses (9, 7); Low cable flyes (10) ss Wide-grip dips (9); Incline DB presses (10, 8); High cable flyes (12)
Triceps: Lying DB extensions (9, 7); Overhead DB extensions (11); Pushdowns (14)
Abs: Hanging kneeups (15); Ab Bench crunches (12, 10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Joint creakiness dissipated quickly after the four-day layoff, and we had no drop in strength. Pump was also excellent, as glycogen stores are fully loaded. Tri's pumped up exceptionally large, which is motivating.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

WEDNESDAY, DEC. 30, ’09: BACK, DELTS, BICEPS (SIZE SURGE)
Longest workout of the week, but still at just over an hour--and the pump was enormous due to full-range POF on lats, midback, delts and biceps; upper body felt full and large...
Lats: Parallel-grip pulldowns (10, 8); Machine pullovers (12, 10)
Midback: Behind-the-neck pulldowns (11); One-arm DB rows (10); Machine rows (10, 8)
Delts: Rack pulls (11, 8); Incline one-arm laterals (12); Laterals (14); DB presses (11)
Biceps: DB curls (10, 7); Incline curls (10); Concentration curls (10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We've really missed full-range POF the past few weeks during our back-to-basics program. Going back to it is an excellent anabolic shock--we can feel the full effect of stretch-position exercises followed by contracted-position continuous-tension moves. Should produce an excellent size surge!
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

TUESDAY, DEC. 29, ’09: LEGS (SIZE SURGE)
We did all lower-body work today, which is a lot different from our previous routine. Felt great and legs have a new growth ache postworkout...
Quads: Hack squats (10, 8); Sissy squats (10); Leg extensions (9, 7)
Hamstrings: Stiff-legged deadlifts (10); Leg curls (10, 8)
Calves: Machine donkey calf raises (14, 12); Standing calf raises (14, 12)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We felt strong on all exercises, except we noticed that doing Sissy squats before Leg extensions took a toll on the rep count. We'll stick with our weights on Leg extensions; however, if reps stay below 10, we will reduce it. We're striving for at least 10 on the first set of most contracted-position exercises to get enough occlusion, or blood-flow blockage, to trigger growth in the endurance side of the key 2A muscle fibers.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

MONDAY, DEC. 28, ’09: CHEST, TRICEPS, ABS (SIZE SURGE)
We're breaking in a new program this week, full-range Positions of Flexion for each bodpart, and that produced excellent pumps in chest and tri's today (we're glycogen loaded thanks to four days off over Xmas, plus POF hits more muscle fibers)...
Chest: Bench presses (9, 7); Low cable flyes (10) ss Wide-grip dips (9); Incline DB presses (10, 8); High cable flyes (12)
Triceps: Lying DB extensions (9, 7); Overhead DB extensions (11); Pushdowns (14)
Abs: Hanging kneeups (15); Ab Bench crunches (12, 10)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Re-introducing cable work for chest really got the blood flowing thanks to better occlusion effects. Also, the Overhead extensions for triceps created a new ache due to full-stretch overload, which we didn't get in the previous triceps routine.
Diet update: For a version of our current supplement intake, see our Supplement Blog; scroll down to the Winter Mass-Building Supplement Schedule. Minor changes: We're using Muscle Meals meal replacement instead of straight whey protein and we've added CLA (3 caps) preworkout and before bed due to recent studies showing that at those times it helps build more muscle and burn fat. 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

WEDNESDAY, DEC. 23, ’09: LEGS, ARMS, ABS (SIZE SURGE)
Our last workout till next Monday, when we move to a new program, so we decided to attack Friday's deadlifts today to keep the metabolic size surge rolling...
Quads/Hams: Trap-Bar Deadlifts (10, 8)
Calves: Standing calf raises (17, 14)
Biceps: DB curls (10, 8--pyramid); Concentration curls (10, 8)
Triceps: Lying DB extensions (10, 7); Kickbacks (12); Pushdowns (12)
Forearms: Hammer curls (11); Rockers (drop--18(10))
Abs: Hanging kneeups (15); Incline kneeups (11); Ab Bench crunch (12, 9)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: Strong on deads today, which is our last deadlift workout for a while--the next phase doesn't include deadlifts. Notice that we also did one set of kickbacks and one set of pushdowns to end triceps. We decided to include the pushdowns for more continuous tension, which tends to be erratic with kickbacks. Great workout today, although the pump is starting to diminish, which means it's the perfect time for a new routine--starting Monday.
Diet update: Before-bed protein drink is doing wonders for our mass. We like one scoop of Pro-Fusion (casein-whey-egg array) in water. That has been shown to boost the anabolic environment while you sleep and also prevent catabolism--muscle wasting. Very important! 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

MONDAY, DEC. 21, ’09: LEGS, CHEST, BACK, DELTS, CALVES (SIZE SURGE)
Xmas week, so we're only training two days, Monday and Wednesday--which is okay because it's time to downshift, and then move into a POF program for Size Surge phase 2 next week...
Quads: Machine hack squats (10, 7); Leg extensions (10)
Hams: Stiff-legged deadlifts (10); Leg curls (9)
Chest: Bench presses (10, 7); Decline flyes (10); Incline DB presses (9, 7)
Back: Wide-grip pulldowns (11, 8); Machine rows (11, 8)
Delts: Standing DB presses (10, 8); Rack pulls (11, 9)
Calves: Leg press calf raises (17, 14)
Note: This routine is based on the Size Surge program, outlined in the X-traordinary Size Surge Workout e-book.
Summary: We've officially replaced bent-over barbell rows with machine rows due to lower-back issues; however, it feels great on stiff-legged deadlifts. Must be the static position of bent rows that aggravates it, so they're out. Next week we move to a Positions-of-Flexion program, and that means lots of new exercises. We'll break it in starting Monday.
Diet update: It's important, so we'll repeat. We've been talking a lot about conjugated linoleic acid, as numerous studies show that it accelerates muscle growth and fat loss at the same time. We take a few grams before training and before bed. We just noticed that our meal replacement powder, Muscle Meals, that we use between solid-food meals, contains almost 2 grams of CLA per packet, along with glutamine peptides, vitamins, minerals and 40 grams of protein. If you can only use one supplement, Muscle Meals is it! 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.
Supplement features: Size Supplement Synergy, Ultimate Fat Burners, Size Surge Supplements, X-Factor Supplements: 3 Keys to New Size and Strength and BCAAs.
Newbies: Our new, innovative Quick-Start Muscle-Building Guide is now available. Click here for more info.
Training gear: For equipment suggestions and reviews, see X-cessorize for Size: Gear You Can Use to Get Huge. Also, we now have heavy duty jet-black X-Rep T-shirts available.
WINTER-WORKOUT SPECIAL: Get our top-3 best-selling e-books for a special low price. Click here for more info...

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

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

RESULTS:

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

STEVE HOLMAN

End of May 2004,
then...

1 Month Later
after X-REP training...

July 1, 2004: X-REP
training made drastic
changes in muscle size, density
and
detail—no
steroids, no photo
retouching.