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JONATHAN LAWSON
 
End of May,
then...

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

 

X-Blog Training Journal

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

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STEVE--FRIDAY, AUG. 29, '14: DELTS, ARMS (4X, TORQ)
TORQ is back in my workout. I just love/hate it too much to leave it out, but I used it in a different way. I've been working every muscle group only once a week the past two weeks. The problem: I instinctively felt that wasn't quite enough. Solution: Do a TORQ sequence for groups not being trained. For example, today, at the end of my POF 4X triceps workout, I did a TORQ sequence of Elbows-flared machine dips for chest (triceps got extra thrashing too). After biceps it was Undergrip pulldowns TORQ style, which involves biceps. My workout wasn't much longer and I got a great pump. It's almost like a light day for the ancillary muscle groups (chest and back today)...
Delts: Arnold presses (3x12); One-arm cable laterals (3x10 + X Reps); DB upright rows (3x30,20,15(6)--add weight every set, drop on last); Bent-over laterals (2x15,12) ss DB front raises (2x8,7)
Triceps: Incline DB extensions (3x12); V-bar pushouts (3x12); V-bar pushdowns (3x12); Elbows-flared machine dips (3x30,20,15(6)--add weight every set, drop on last))
Biceps: Straight-bar preacher curls (3x12); Machine incline curls (3x12); Cable concentration curls (3x12); Separate-handle undergrip pulldowns (3x30,20,15(6)--add weight every set, drop on last))
Tri/Bi/Brachialis: DB pullovers (3x12,10,8) ss Alternate hammer curls (3x10,8,7(5)--last set rest/pause into simultaneous hammer curls)
Forearms: DB wrist curls (3x15,12,10); Rockers (1x15(10)(7)--drop to rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I think this may be the optimal solution--an ending TORQ sequence for the muscle groups not trained. Today it was chest and back. Monday I will need to TORQ arms and delts. So after chest, I'll do an iso triceps exercise TORQ style. After back I'll to TORQ for a biceps move. And after traps, I'll TORQ-ify delts. What about legs? I hate to think about it, but I may do HIIT tomorrow or Sunday--as in sprints. Great for legs and lungs--although I truly hate gasping for air on the bike path. People think I'm having a stroke. Lol. Before I sign off, I want to let everyone know that it is our 10th anniversary for X-Rep.com. That's right, we began 10 years ago this week. to celebrate, we have ALL OF OUR E-BOOKS AT ONLY $10 EACH….

>> For X-Rep mass-building, fat-burning and nutrition e-books, go to the X-Shop HERE.

>> For 4X, Power-Density, X-centric, The Super-Size Crash Course and more, go to X-Workouts.com HERE.

>> For Size Surge 2.0, the get-huge transformation e-book, go to SizeSurgeWorkout HERE.



Diet/Supps: 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.


JONATHAN--FRIDAY, AUG. 29, '14: LEGS (TORQ)
Getting my second leg workout of the week done on a Friday rather than over the weekend is a good thing, as it means I'll be more productive today (mentally), and I free up an extra hour of weekend time at some point...
Quads: Squats (3x30,20,25 + X Reps)
Hamstrings: Alternate leg curls (3x30,20,25 + X Reps)
Calves: Calf raises (4x50,40,30,40 + X Reps)
HIIT Cardio: Stationary bike (20 min)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
Speed-Shift TORQ is efficient enough to work on its own at times, and this was one of those times. Legs were only slightly sore from Tuesday still, but with the weather a bit gloomy and cooler today, I had an odd urge to sweat. LOL! Plus, I woke up an hour early and had more energy than usual, so I took advantage and threw in 20 minutes worth of interval training on my stationary bike at the end of the workout. I could feel my quads, hams, and calves all screaming for mercy, so it seemed like a good combo. It definitely accomplished my goal of sweating.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, AUG. 28, '14: CHEST, BACK, ABS (TORQ, 4X)
You know you have a winning routine when you walk into your gym feeling like hell with a headache, but you walk out feeling great in spite of the nastiness that almost made you go back to bed...
Chest:
DB bench presses (3x30,20,20 + X Reps); Incline DB flyes (3x12 + X Reps)
Back:
Chest-supported DB rows (3x30,20,18 + X Reps); Pullovers (3x12 + X Reps); DB shrugs (3x20 + X Fade)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Last night was an unintentional late one, and I woke up with a bit of a headache, which I'm assuming is just because of the big weather changes we're having as summer starts to wind down. Regardless, I didn't feel great, and was "this close" to taking a rest day, but I also know that the only way I can think clearly all day is when I work out, so gym time it was. Turned out to be a great one, and the headache was only horrible right at the end of every set, so I survived. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, AUG. 27, '14: LEGS (4X, X-CENTRIC)
So I'm off of TORQ (30-20-15) for the moment, but that doesn't lessen the apprehension (fear) on leg day. I knew I had to go back to my Front squat/Back squat superset--and hit it for four rounds to keep the volume up. It's been a while since I attacked that combo to grow, so I kept the weight fairly manageable--although it started to slide on my last set of Front squats. Probably more from the sweat pouring out of me than weight-dumping back fatigue. Great workout--good amount of volume...
Quads: Front squats (4x5) ss Back squats (4x8); Sissy squats (3x10 + StatX); Leg extensions (4x10(4)--last set rest/pause + X Reps)
Hamstrings: Smith-machine semi-stiff-legged deadlifts (4x10); Hyperextensions (3x8--1 1/2 reps, halfs at top); Leg curls (3x10(4)--last set rest/pause + StatX)
Calves: Standing calf raises (4x12(7)(5)--last set rest/pause); Seated calf raises (4x10); Leg press calf raises (4x12(5)(4)(4)--last set triple drop set); Seated calf raises (2x18,15--both sets Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: This took a bit longer than my normal leg day, but I'm trying to up the volume a bit for more muscular fatigue. Also note the drop sets and rest/pause. As Vince Gironda said, do more work in less time, and you will grow. That's the goal. I also think it's necessary considering I'm only working each muscle once a week at the moment--a 3-way split, M-W-F. Liking it so far--a bit more time for cardio on my off days--when my legs aren't too sore. Lol.
Diet/Supps: 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
.

JONATHAN--WEDNESDAY, AUG. 27, '14: DELTS, ARMS (TORQ, 4X)
Another great workout from the nice variety of techniques. Delts and arms were on swole patrol, but I'm about ready to stop the bonus sweat fest from all the heat and humidity lately. It's an odd feeling to be looking forward to having the gym feel like a fridge again. LOL...
Delts: DB presses (3x30,20,20 + X Reps); Incline laterals (3x12 + X Reps); DB upright rows (3x20 + X Reps);
Triceps: DB extensions (3x30,20,20 + X Reps); Overhead DB extensions (3x10 + X Reps); Kickbacks (3x20 + X Reps)
Biceps: DB curls (3x30,20,20 + X Reps); Incline DB curls (3x10 + X Reps); Concentration curls (3x20 + X Reps)
Forearms: Forearm rockers (3x20 + X Reps)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Really good workout and not a single complaint. Still going with the Speed-Shift TORQ on the midrange, 4X on the stretch, and X-celeration (speed) on the contractraction move. Feels like it's always important to note that "speed" sets still require that you be in complete control of the weight. In fact, my X-celeration sets on most exercises seem to look more like standard sets for most people I've seen training in gyms. LOL! Absolutely loving the efficiency of these workouts. Mostly because I finish up feeling pretty damn good.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, AUG. 26, '14: LEGS (TORQ, 4X)
It's really shocking to me that my quads get as pumped as they do from such a relatively short workout. That's not to say it's easy, of course, and it doesn't feel short while you're doing it. LOL...
Quads: Squats (3x30,20,25 + X Reps); Sissy squats (4x10 + X Reps); Partial kid extensions (1x12 + X Laughs)
Hamstrings: Stiff-legged deadlifts (3x30,20,20 + X Reps); Alternate leg curls (3x10 + X Reps)
Calves: Donkey calf raises (5x50,40,30,20,30 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
The Speed-Shift TORQ sets on squats alone had my quads throbbing with blood flow. It was great! Sissies had me screaming like, well, a sissy, and then my son came down to see what the noise was all about. Then the lightbulb went off... I haven't done leg extensions in ages, so I decided to let my son work out with me. LOL! Had him sit on my feet and then I tried to do leg extensions with his weight. With my low bench, the range of motion was limited at best, and he seemed to lose interest pretty quickly. Then he slipped off, and we both laughed it up a bit, so it was a bonus ab workout, too. Hamstrings were a duplicate of the last leg workout, and I bumped the Donkey calf raises up to Speed-Shift Super TORQ. They were won fire, so those are a keeper.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, AUG. 25, '14: CHEST, BACK, ABS (4X)
I decided to go back to standard 4X on everything; however, I upped the reps to 4x12 or 4x15. And I did a few more exercises today. Motivation was high, as I looked a bit fuller when I glanced in the mirror. Could be that I got some sun over the weekend or the last few weeks of TORQ finally filling me out. That's one reason I kept my reps fairly high--it works for me...
Chest: Machine dips (4x15 + X Reps); Flat flyes (4x12); Machine flyes (4x12); Hammer incline presses (3x10,8,7 + X Reps)
Back: Shoulder-width, parallel-grip cable rows (4x15); Bent-over bent-arm laterals (4x12); Pulldowns (4x12); DB pullovers (4x12); Cable upright rows (4x15); DB shrugs (4x12)
Abs: On-the-floor crunches (3x20) ss Planks (3x30 secs); Machine crunches (1x7--Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Four sets with higher reps and only 35 second rests does good things for pump and size stimulation, guaranteed. Great workout today. The reason I did higher reps is, like I said, they tend to work for me better than heavier, lower-rep sets, and I wanted to make sure I kept my rep total (volume) for each muscle as high or higher than last week. It's a key to new growth.
Diet/Supps: 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.

JONATHAN--MONDAY, AUG. 25, '14: CHEST, BACK, ABS (SUPER TORQ+)
I hit legs with delts and arms yesterday, and decided to experiment with the Speed-Shift method with Super TORQ instead of the standard version of TORQ. It felt great, and I'm all kinds of sore this morning, so I ended up trying it with chest and back, and I wasn't let down...
Chest:
DB bench presses (5x50,40,30,20,18 + X Reps); Dips (3x15 + X Reps)
Back:
Chest-supported parallel DB rows (5x50,40,30,20,20 + X Reps); Bent-over laterals (3x15 + X Reps)
Abs: Full-range crunches (5x50,40,30,20,25 + X Reps); Planks (2 x 60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Speed-Shift TORQ has been great on it's own as the "opener" for full-range POF work, but on the weekends I like to mix things up even more than usual, but with family time, I usually skip the training blog. I should've done one yesterday, because it was a great one. I modified the layout a bit today to include a second exercise per body part, though. I started Super TORQ work as usual, with 50 and 40 as the rep count for the first two sets, and then just went into SS TORQ for the rest of the sets. The 30-rep set was at a standard rep speed, then for the 20-rep set it was 3-second negatives with the same weight, and then I ended with an X-celeration, or speed, set for 15-25 reps, plus X Reps at the end for bonus tension time. Holy Greatness! I didn't actually feel like I needed more, but I decided to end with a 3X set of X-celeration on a contracted exercise, and it was good. Really good. Plus, the whole workout didn't take up much time, so it was out of the gym in time to show off my swollen chest and back to my wife before she left. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, AUG. 22, '14: DELTS, ARMS, SOLEUS (4X, TORQ)
End of my third week starting each bodypart with TORQ on the midrange exercise. I will switch to something else next week--not sure what, but today's workout was great. I was very motivated and was able to do a lot of free-weight work because the gym was fairly empty (I was in before 8 a.m.) When I got to arms, I decided to do DP 4X on the stretch-position exercise--but with 3 sets, adding weight on each so the reps dropped. Felt great...
Delts: Arnold presses (30,20,15(7)(5)--add weight each set, last set double drop); One-arm cable laterals (3x10); Seated laterals (3x10) ss DB upright rows (3x8,7,5--all sets Xcen); Bent-over laterals (2x15,12) ss DB front raises (2x7,6--both sets Xcen)
Triceps: Incline DB extensions (3x30,20,15(7)(7)--add weight each set; last set double drop); V-bar pushouts (3x12,9,5(7)--add weight each set, last set drop); V-bar pushdowns (3x12); DB pullovers (2x8,7--both sets Xcen)
Biceps: Seated DB curls (3x30,20,15(6)(5)--add weight each set; last set rest/pause); Incline curls (3x12,9,6(6)--add weight each set, last set rest/pause); Nonsupport concentration curls (3x10); Machine preacher curls (2x7,5--both sets Xcen)
Forearms: DB wrist curls (3x15,12,10) ss Alternate hammer curls (3x8)
Soleus: Seated calf raises (3x20,15,10(6)(5)--same weight, all sets to failure, last set rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I did more than usual today--lots of motivation as the pump increased. I really liked adding eight to each set of the stretch move, but due to the isolation the reps fell quickly--usually 12, 9, 5, so I did rest/pause on the last--10 second pause, then rep out. Now to decide what I will do next week. Should I go opposite and do Downward Progression 4X on the big midrange exercise--add weight so reps fall (12,10,8,6)? Or should I do standard 4X? Hmm. I have the weekend to decide as I massage my sore arms and calves. Lol.
Diet/Supps: 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.

JONATHAN--THURSDAY, AUG. 21, '14: CHEST, BACK, ABS (TORQ, 4X)
Great workout! Chest and back seem to respond very well to the varied rep tempos of Speed-Shift TORQ, and I love anything that breaks from the feeling of "normal" training. Pump was really good, and this week of heat and humidity is reminding me that I can't wait for my cold-morning winter workouts. LOL...
Chest:
Incline DB presses (3x30,20,20 + X Reps); DB flyes (3x10 + X Reps); Dips (3x15 + X Fade)
Back:
Chest-supported parallel DB rows (3x30,20,18 + X Reps); Pullovers (3x10 + X Reps); Bent-over laterals (3x15 + X Fade)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Very glad to be doing full-range POF, and the X-celeration (speed) reps on contracted move are a great finisher as long as you keep the weight under complete control. Chest and back felt really good, and the biggest surprise today came from ab training. I skipped abs on Monday because of timing, but I was shocked at the effect. My planks dropped a full 30 seconds per set! No more skipping those.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, AUG. 20, '14: LEGS (TORQ, 4X, X-CENTRIC)
At the office for legs last week; this week at the commercial gym. I almost defaulted to the leg press for TORQ--because 30-20-15 on squats is rather terrifying. But I hiked up my shorts and hit the squat rack (damn, I was hoping someone would be on it--Lol). Pain, gasping for air, but it was all good. Quads, butt and even hams were baked after--especially when I did drop sets on the last. Whoa! Fire in the hole!
Quads: Squats (3x25,17,12(5)(5)--add weight on each set; double drop on the last); Sissy squats (3x9,7,5--last set Xcen + StatX); Leg extensions (3x10 + X Reps)
Hamstrings: DB semi-stiff-legged deadlifts (3x15,10,8--add weight each set); Leg curls (3x10 + StatX); Seated leg curls (2x7,6--both Xcen)
Calves: Leg press calf raises (3x30,20,15(6)(6)--add weight each set; double drop on last); Standing calf raises (3x12,10,7--last set Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: By the end of my first exercise, TORQ-ed up Squats, my shirt was soaked and standing was a joke. Seriously, I had to hang onto the rack after my last drop set. And the weight was fairly light. I persisted, however, and completed the Positions-of-Flexion chain with stretch (Sissy squats) and contracted (Leg extensions). My only complaint about today's workout was that I wanted to train Seated calf raises at the end, but someone was on it. I waited around, but he was camped out. I'll try to hit some seated-calf work on Friday. Other than that. it was a killer lower-body blast.
Diet/Supps: 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
.

JONATHAN--WEDNESDAY, AUG. 20, '14: DELTS, ARMS (TORQ, 4X)
Good stuff! I actually got into the gym a bit late due to some other things that came up, but I didn't have to skimp out on anything, so I didn't have to cut any corners. Speed-Shift TORQ on the midrange, 4X on the stretch and X-celeration (speed) on the contracted moves—except for delts as listed below. Great combo to grow...
Delts: DB presses (3x30,20,18 + X Reps); Incline laterals (3x10 + X Reps); DB upright rows (3x30,20,20 + X Reps);
Triceps: DB extensions (3x30,20,20 + X Reps); Overhead DB extensions (3x10 + X Reps); Kickbacks (3x20)
Biceps: DB curls (3x30,20,18 + X Reps); Incline DB curls (3x10 + X Reps); Concentration curls (3x20)
Forearms: Forearm rockers (1x11(18)(24)(30) + X Reps)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
I'm thinking Speed-Shift TORQ is hear to stay for a while, at least for me. I'm really liking the variation between sets, and it's allowing a wide spectrum of feel. Hopefully that will equate to equal muscle fiber growth. We shall see. With delts, I went back to SS TORQ for the last set of DB uprights, just for the additional workload. Forearms already felt good, but I didn't want to neglect them, so I did a drop set of Forearm rockers. Reps actually went up on each set, but it made for a unique burn. Overall, the last couple of weeks have made me realize that I really like SS TORQ, but I still need to keep full-range POF in action in order to keep muscle fullness and growth on point. Arms are usually my easiest bodypart to keep up with from a genetic stand point, but as I age, they seem to be more willing to let go of a bit of size if I loosen up the stimulation. Full pump was back on duty today, however, so problem solved.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, AUG. 19, '14: LEGS (TORQ, 4X)
Finally able to give Speed-Shift TORQ a try on legs, and it was good. Really good! Quads got a ridiculous pump, hamstrings were on fire, and calves got a taste of a higher rep version, which was pretty darn intense...
Quads: Squats (3x30,20,20 + X Reps); Sissy squats (4x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x30,20,18 + X Reps); Alternate leg curls (3x10 + X Reps)
Calves: Donkey calf raises (3x50,40,50 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
As much as I love One-leg split squats, there was no way I wanted to do Speed-Shift TORQ on those, so it was Squats instead. The first set was fairly standard and felt really good, but the second set with slower negatives for 20 reps was great! The pump in my quads was intense and immediate, so the speed set of 20 at the end was extra good because of it. Just found my favorite version of squats, I think. I was a bit worried about SS TORQ on Stiff-legged deadlifts, but they actually made my lower back feel perfect, and hamstrings got a pretty heavy dose of blood flow. My calves often respond better to high reps, so I went the SS TORQ route, but with a much higher rep count: 50-40-50. They were on fire! Mission accomplished!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, AUG. 18, '14: CHEST, BACK, ABS (TORQ, 4X)
I'm giving TORQ a good run--this is week 3 beginning each bodypart with 30-20-15(6)(5). Then it's either 4X or standard sets. Plus, I'm trying to end each muscle hit with an X-centric set or two--because I love being sore. Lol. I'm pretty amazed at how well this is working so far, even seeing new veins (higher reps and X-centric give good veinage tension time)...
Chest: DB bench presses (3x30,20,15(7)(6))--add weight each set; last set double drop); Machine flyes (2x10,9; 1x8(5)(5)--double drop); Hammer incline presses (2x9,7(4)(3)--rest/pause last set); Machine dips (2x7,6--X-centric both sets)
Back: Machine rows (3x30,20,15(7)(8)--add weight each set; last set double drop); DB pullovers (3x10) ss Bent-over bent-arm laterals (3x8); Hammer high rows (3x12); Machine chins (2x7,5--both sets Xcen); Cable upright rows (3x30,20,15(7)(6)--add weight each set; last set double drop); Machine shrugs (2x12,10); DB shrugs (1x10)
Abs: On-the-floor crunches (2x30,20) ss Planks (2x30 secs); Machine crunches (1x7--Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: This type of workout appears to be a great mix of myofibrillar and sarcoplasmic stimulation. So far, training each muscle group directly once a week is doing great things for my motivation and physique. I am seeing definite positive changes--so much so that I don't want to change my workout strategy (although I do change the exercises). TORQ, standard sets, 4X and X-centric sets really hammer the target muscle hard, and for me, it appears, enough to require up to seven days to recover. Liking this experiment so far--and after each workout I get to look forward to a day of rest (or a brisk run if I choose).
Diet/Supps: 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.

JONATHAN--MONDAY, AUG. 18, '14: CHEST, BACK, DELTS (SUPER TORQ)
Schedule has been whacky lately! I squeezed in a TORQ leg workout over the weekend, but never had a chance to hit delts and arms, so I tacked delts on with today's workout, and made a point to try to feel my tris and bis working on chest and back. Super-TORQ seemed the most efficient use of my time, so that was the name of the pain game for gains. Or something like that...
Chest:
DB bench presses (5x50,40,30,20,10 + X Reps)
Back:
Chest-supported parallel DB rows (5x50,40,30,20,10 + X Reps)
Delts: DB upright rows (5x50,40,30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Super TORQ was a great call today. Never have 3 simple exercises felt so perfect. I used a bit more weight than usual on chest and back, so the first sets were more of a struggle than I'm used to, so it was an intteresting bit of fatigue on all sets. Plus, the tension times were even a bit longer, as the final reps required a bit of extra push to get through them. Felt like I was using some hardcore weights, but the numbers on the Powerblocks didn't necessarily echo that. LOL! Great workout, and looking forward to some SS TORQ on legs tomorrow.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, AUG. 15, '14: DELTS, ARMS (4X, TORQ)
This is the end of my second week beginning each bodypart with TORQ--usually 30-20-15(7)(6). That's adding weight on each set, resting 45 seconds between. Then the last set is a double drop, going back down to the poundages I used on the previous two sets. It hurts so good--and the pump is off the charts. Then it's on to either 4X or standard sets, and I also try to work in an X-centric set for both myofibrillar and sarcoplasmic stimulation. Check out today's excellent workout...
Delts: Machine presses (30,20,15(7)(5)--add weight each set, last set double drop); One-arm cable laterals (3x10,9,8--all sets to failure); Machine laterals (3x10; 1x7--Xcen)
Triceps: Machine dips (3x30,20,15(7)(7)--add weight each set; last set double drop); V-bar pushouts (3x10,9,7); V-bar pushdowns (3x12, 1x7--Xcen)
Biceps: Undergrip pulldowns (3x30,20,15(8)(7)--add weight each set; last set double drop); Incline curls (3x10,9,7); Concentration curls (3x10, 1x7--Xcen)
Tri/Bi Finisher: DB pullovers (3x12,10,9) ss Alternate hammer curls (3x8); Incline hammer curls (1x7--Xcen)
Forearms: Wrist curls (3x30,20,15); Rockers (1x20(15)(12)--double drop)
Calves: Standing calf raises (2x12(9)(6)--two rounds of double drops)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Can you tell I was motivated? I even added some calf work--painful double drop, two rounds. This was a great workout, and the X-centric work at the end of each bodypart (except calves) made for some excellent pain to gain, not to mention super saturation (major swole). I didn't neglect "heavy" work, however. Notice that I did standard sets on most of the stretch-position exercises--to get those deep fibers to thicken via myofibrillar growth. Great workout--and I will enjoy the soreness over the weekend, I'm sure.
Diet/Supps: 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).

JONATHAN--THURSDAY, AUG. 14, '14: CHEST, BACK, ABS (TORQ, 4X)
Speed-Shift TORQ was the name of the game again. The variety between sets helps keep me focused rather than just going through the motions. Not usually a problem, but with so much on my mind, this helps tremendously with focus...
Chest:
Incline DB presses (3x30,20,20 + X Reps); Decline flyes (3x10 + X Reps)
Back:
Chest-supported parallel DB rows (3x30,20,20 + X Reps); Pullovers (3x10 + X Reps); DB shrugs (3x30,20,20 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Good stuff! The pump wasn't Super-TORQ outrageous, but it was still really impressive. A great balance of rep cadence variety along with varying tension times. As I did yesterday, it was SS TORQ on the midrange move followed by 3X on a stretch movement. I'll add a contracted move back in next time around, but I'll try to make it something exciting. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, AUG. 13, '14: LEGS (TORQ, 4X)
At the office, so I had to get creative with my limited-equipment leg workout. Little did I know DB squats done TORQ style would kick my ass from the get-go. I couldn't even manage the double-drop on the last set. Quads were hammered--but I still did a bit more for them--and then dragged through hams and calves breathing like a locomotive with aching wheels...
Quads: DB squats (3x30,20,15--add weight on each set; Front squats (2x7,5--both sets Xcen); Sissy squats (2x10,8 + StatX)
Hamstrings: DB semi-stiff-legged deadlifts (3x15,10,8--add weight each set); DB walking lunges (1x10)
Calves: Standing calf raises (3x15,12,10) ss Bodyweight rack donkey calf raises (3x15,12,10); One-leg calf raises (1x12); Squatting "seated" calf raises (1x22--Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Even with limited equipment, it was a damn good workout. I could've used some leg curls for hamstrings, but the Semi-stiff-legged deadlifts did the ham hammering just fine. The higher reps--15-10-8, which is not quite TORQ--was about right for that exercise. I tend to get injured when my form starts degrade on that exercise, so these medium reps are best. And it was a good change for calves, supersetting standing with donkeys. Killer burn.
Diet/Supps: 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
.

JONATHAN--WEDNESDAY, AUG. 13, '14: DELTS, ARMS (SS TORQ, 4X)
I wanted some variation today, but I still wanted to stick with the high tenstion times and low rest of TORQ, so I decided to use our own suggestion from yesterday's newsletter. Speed-Shift TORQ was just what Dr. Delts ordered...
Delts: DB upright rows (3x30,20,20 + X Reps); DB presses (3x30,20,18 + X Reps)
Triceps: DB extensions (3x30,20,20 + X Reps); Overhead DB extensions (3x10 + X Reps)
Biceps: DB curls (3x30,20,20 + X Reps); Incline DB curls (3x10 + X Reps)
Forearms: Wrist curls (3x20 + X Reps) ss
Reverse wrist curls (3x20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Speed-Shift TORQ was great! Go here for our newsletter about this, but SS TORQ goes like this... Set 1: Do 30 reps, lifting in 1 second and lowering in 1.5 to 2 (a bit faster than standard reps); Set 2: Do 20 reps, lifting in 1 second and lowering in two to three (this is the standard cadence); Set 3: Do max reps, each rep lasting about 1.5 seconds (speed, or X-celeration, set). It made for a great variety, and pump was outstanding. I usually go up in weight between sets, but the slower cadence on the second set made that unnecessary, and I wanted enough tension time on the speed set, so I used the same weight for all three rounds. Perfect! It was standard 4X for 3 sets on the stretch moves for arms, and same for forearms, but with 20 reps of 3X.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, AUG. 12, '14: LEGS, CHEST, BACK (TORQ)
I had the very rare situation of sleeping past 6 a.m. yesterday, and had far too many things to do, so the workout got pushed. I can't remember the last time I had to miss a Monday, but it sure made me grumpy. Training quads, hams, calves, chest and back in one day sure is an easy cure for that. Well, maybe not "easy." LOL...
Quads/Hamstrings:
Squats (3x30,20,15 + X Reps); Stiff-legged deadlifts (3x30,20,15 + X Reps)
Chest/Back: Incline DB presses (3x30,20,15 + X Reps); Chest-supported parallel DB rows (3x30,20,15 + X Reps)
Calves: Donkey calf raises (5x50,40,30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
I had to squeeze two training sessions into one if I wanted to get back on schedule, so that meant TORQ on everything, although I did use Super-TORQ for calves. MAN, that killed my quads with just a few sets. Great workout considering it was basically one exercise per body part. Great pump, and everything will get more of a thrashing in a couple of days anyway. Back on schedule!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, AUG. 11, '14: CHEST, BACK, ABS (TORQ, 4X)
I got such good soreness and deep muscle stimulation last week, that I'm continuing with TORQ, adding weight each set and doing a double drop on the last. I do that on the first exercise for each muscle group, then do standard sets on the second and third move. Here's how it went today...
Chest: Machine dips (3x30,20,15(7)(6))--add weight each set; last set double drop); Flat flyes (3x10,8,7); Incline DB presses (3x10,9,7); Machine flyes (1x12,8,6--double drop)
Back: Pulldowns (3x30,20,15(9)(10)--add weight each set; last set double drop); DB pullovers (3x10) ss Bent-over bent-arm laterals (3x8); Shoulder-width parallel-grip cable rows (3x12,10,9); Rope cable upright rows (3x30,20,15(7)(6)--add weight each set; last set double drop)
Abs: On-the-floor crunches (3x30,20,15) ss Planks (3x30 secs)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: For the first time in a long time, I trained lats before mid back. That means pulldowns upfront with TORQ. Lats were screaming, believe me. So instead of TORQ on cable rows, I did standard sets, starting with 12--to failure, rested 50 seconds, then did another set to failure, rested 50 seconds, then did a last set to failure (12,10,9). Felt great--but I kept those to a weight that allowed me to squeeze my scapulae on every rep. That was the biggest change. I also switched exercises. For example, to start chest last week, I used the Hammer-machine decline press; today I went for Machine dips. Major overall change: I'm trying a 3-way split, training everything only once a week. So it's Monday: chest/back/abs; Wednesday: legs: Friday: delts/arms. That's one good thing about getting old--you need more time to recover; so fewer workouts are necessary. That's the theory. We'll see with this latest experiment.
Diet/Supps: 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.

STEVE--FRIDAY, AUG. 8, '14: DELTS, ARMS (4X, TORQ)
My legs were so sore yesterday I was walking around like a 90-year-old man. Still are, but it's dissipating. Even my chest and back are still sore from Monday, so I minimized hitting those with delts and arms today--mostly isolation moves. TORQ up front is killer...
Delts: One-arm cable laterals (3x30,20,15); Arnold presses (3x10) ss DB upright rows (3x8); Bent-over laterals (2x15) ss Alternate DB front raises (2x15)
Triceps: Incline DB extensions (3x30,20,15--add weight each exercise); Elbows-flared pushdowns (3x10) ss V-bar pushdowns (3x8); DB pullovers (2x10)
Biceps: Machine preacher curls (3x30,20,15); Incline curls (3x10) ss Facedown alternate incline curls (3x8)
Forearms: Alternate hammer curls (3x12,10,8); Wrist curls (3x30,20,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: What a great workout--and got it done in under an hour. Arms and delts were mega-pumped. I hated to leave because I knew they would deflate. Lol. I almost started delts with presses in TORQ style, but I feel the One-arm cable laterals more in my medial head. I wasn't disappointed. After 30-20-15, delts looked rounder than ever--and that motivated me to superset Arnold presses and DB upright rows. Good plan. I continued the supersets for bi's and tri's. With my luck, every bodypart will be sore tomorrow, including chest, back and legs. I'll be moving around like I'm 100. My have to postpone my run until Sunday.
Diet/Supps: 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).

JONATHAN--THURSDAY, AUG. 7, '14: CHEST, BACK, ABS (SUPER TORQ)
All of Tuesday's leg work finally caught up with me, so I was surprisingly sore this morning, but a brisk morning walk with our rabbit-chasing dog forced some blood flow that helped clear up the pain a bit. I made the mistake of opening the gym window for some fresh air this morning, and while the temperature was incredibly nice, the soggy air had me sweating buckets during Super TORQ...
Chest:
Decline DB presses (5x50,40,30,20,10(9)(8)—drop set + X Reps)
Back:
Parallel DB rows (5x50,40,30,20,10(8)(6)—drop set + X Reps); DB shrugs (5x50,40,30,20,10(9)(9)—drop set + X Reps)
Abs: Full-range crunches (5x50,40,30,20,15 + X Fade)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Great training day! Chest felt great with the high-rep Declines, and it was a full-pec pump by the time I got half way through the sets. Plus, no shoulder discomfort at all, as it's a very natural feeling movement. For the Parallel DB rows, I treat them somewhat like one-arm dumbbell rows, but I do them simultaneously to save time. On the negative, I allow the weight to pull down and forward somewhat, then I make a point of pulling up and back so the DBs end up fairly low by my waistline at the top. Makes for a very good full-range lat movement with a good amount of midback work playing into it, too. Great workout, but a very sweaty one. No more open windows in the summer.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, AUG. 6, '14: LEGS (TORQ, 4X)
I was a bit worried about TORQ-ing up legs today, but once I got into it, I was stoked. I started with Machine leg presses, and even did a double drop set after the last 15-rep set. They felt so awesome that I decided to do Feet-forward Smith-machine squats for hams--but no TORQ. I did a 3X sequence instead; quads were too blown to hit 30 again. Soreness tomorrow--oh, I think yes....
Quads: Machine leg presses (3x30,20,15(8)(7)--add weight on each set; double drop on last); Leg extensions (3x10,9,8 + X Reps)
Hamstrings: Feet-forward Smith-machine squats (3x10); Leg curls (3x10,9,8); Seated leg curls (1x8--Xcen)
Calves: Standing calf raises (3x25,17,12(6)(5)--add weight on each set; double drop on last); Leg press calf raises (3x12,10,9); Seated calf raises (1x12(7)(5); 1x18)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Not a lot of volume today, but the intensity was high. I figured that was best since I haven't trained legs in two weeks. My legs are aching and quaking as I write this, so I thing the session was just about right. We'll see if I can sit down on the toilet tomorrow without screaming. Lol.
Diet/Supps: 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
.

JONATHAN--WEDNESDAY, AUG. 6, '14: DELTS, ARMS (4X+)
That wasn't the full-blown, body-blasting workout I had planned, unfortunately. All for good reasons, luckily, but still not quite the workout I wanted. Delts and arms still got a significant burn and pump, so it was actually pretty decent, but I'll make up for it with Saturday's training session...
Delts/Triceps/Biceps: DB upright rows (5x15 + X Reps) ss DB extensions (5x15 + X Reps) ss DB curls (5x15 + X Reps)
Forearms: Forearm rockers
(4x15,12,12,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
I had more of a morning workload than I anticipated, so it got me into the gym much later than usual, on an empty stomach, and needing to get back to everything that was coming in. That meant I had very little time, but I had no desire to skip a day, so I made it work. I used a variation of 4X, but did it as 5X with higher reps for longer time under tension, and I did giant sets for delts, tris and bis. That meant no rest between bodyparts, and minimal 30-second recovery time between gian sets. Made for a quick workout, and I actually got more out of it than I expected, so I didn't feel like I sold myself short physically, but mentally I could've used a bit more. Still, a surprisingly good one, and barely longer than it usually takes me to do delts alone. Not bad.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, AUG. 5, '14: LEGS (DP 4X / 4X)
My gauge for how good my leg workout was is the pace at which I walk up the stairs when I'm done. Today was a very slow stroll with a hand firmly on the rail the entire way up. In other words, it was painfully good...
Quads: One-leg split squats (4x15,12,10,7 + X Reps); Sissy squats (4x10 + X Reps); Squats (3x12)
Hamstrings: Alternate leg curls (4x12 + X Reps); Stiff-legged deadlifts (4x12,10,9,8 + X Reps)
Calves: One-leg calf raises (4x15,12,10,10 + X Reps); Donkey calf raises (1x35 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
Doesn't look like much on paper, but being able to start increasing weight on quad work is a great feeling. As long as I keep dogs and kids from stomping my foot, I should be in the clear. Quads felt really full today, and that was true for hamstrings and calves, too. Just a really great workout over all... Plus knowing that it's going to be hard to walk tomorrow makes me appreciate it even more. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, AUG. 4, '14: CHEST, BACK, ABS (TORQ, 4X)
Was on a mini-vacation last week for my BD, so I missed a few workouts. Some good always comes from a short layoff--nervous system recharge and muscles fully loaded (although gut feels a bit bloated--lol). I wanted to really feel the target muscles today, so I decided on TORQ--30-20-15 reps. And I did a double-drop set on the last. I mixed in some standard-style training too--with about one minute between sets. I finished with X-centric sets for abs...
Chest: Hammer-machine decline presses (3x30,20-15(7)(7))--add weight each set; last set double drop); Flat flyes (3x10,8,7); Incline DB presses (2x9,8,7--lower bench a notch each set)
Back: Hammer-machine rows (3x30,20,15(9)(10)--add weight each set; last set double drop); DB pullovers (3x10,8,7); Separate-handle pulldowns (3x12,10,9); Separate-handle cable upright rows (3x30,20,15(7)(6)--add weight each set; last set double drop)
Abs: Machine crunches (3x8,6,5--all sets Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I thought about using Super-TORQ today--50-40,30-20-10--but remembered how much that hurts. I defaulted to TORQ; however, I did use a double-drop set on the last on in the sequence. Felt great and what a pump. Also, I did the last set in the double drop in X-celeration style--about 1.5 seconds per rep--speed reps for some extra fiber activation. Great workout today. Good to be back.
Diet/Supps: 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.

JONATHAN--MONDAY, AUG. 4, '14: CHEST, BACK, ABS (4X)
Case of the Mondays right here. Okay, not actually that bad, but just a very busy start to the day, so my time was extremely tight, and I had to adapt my workout to make sure I fit everything in....
Chest:
Dips (4x12 + X Reps); Incline parallel presses (4x12 + X Reps)
Back:
Chins (4x10 + X Reps); Chest-supported DB rows (4x12 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Super TORQ would've been a good option today, but I had just done that for chest and back on Thursday, so I wanted some variety. 4X was the trick, and I did it with a slightly higher rep count to keep the tension times a bit longer. Felt great, and I also kept rest time at about 20 seconds rather than 40, so it was plenty intense for a compact workout.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, JUL. 31, '14: CHEST, BACK, ABS (SUPER TORQ)
It was Super TORQ Thursday, so I knew I'd get a quick and efficient workout, but I was also fully prepared for the deep burn on every single set. All worth it for the intense pump, though, and as luck would have it, I needed a quick workout today because of work projects anyway...
Chest:
Incline bench presses (5x50,40,30,20,10(X-cen) + X Reps)
Back:
Undergrip rows (5x50,40,30,20,10(X-cen) + X Reps)
Abs: Full-range crunches (5x50,40,30,20,10(12)(10)—drop set + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Really liking the alternate split I'm doing with TORQ and 4X early in the week, and then Super TORQ on the second training day for each bodypart later in the week. Seems like a great balance, and it helps keep the enthusiasm up for every workout. Hard to believe it's the last day of July already. Time to squeeze in as much summer fun in the sun as we can over this next few weeks.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--WEDNESDAY, JUL. 30, '14: DELTS, ARMS (TORQ / 4X)
I decided to celebrate Steve's big birthday today by having a great workout. It was quite the celebration with complete delt devastation...
Delts: DB upright rows (3x30,20,15 + X Reps); Incline laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); Barbell front raises (2x15) ss DB presses (2x12)
Triceps: DB extensions (3x30,20,15 + X Reps); One-arm overhead DB extensions (3x10 + X Reps); Kick backs (3x10 + X Reps)
Biceps: DB curls (3x30,20,15 + X Reps); Incline DB curls (3x10 + X Reps); Concentration curls (3x10 + X Reps)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Great workout, and delts really got hammered, which was the intent. Trying to get a bit more thickness and width in the shoulders, as I seem to be getting a bit narrow as I age. Not cool. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, JUL. 29, '14: LEGS (4X / SUPER TORQ)
Finally able to do a full leg workout. There was a good deal of foot pain when I was done, but it was worth it. Plus, with my son and dog in the room, there was a nice dose of adrenaline kicking up once in a while when the puppy would creep under my legs during squats. No animals were harmed in the making of this training blog...
Quads: One-leg split squats (4x10 + X Reps); Sissy squats (4x10 + X Reps); Squats (3x12)
Hamstrings: Stiff-legged deadlifts (4x12 + X Reps); Alternate leg curls (3x12 + X Reps)
Calves: Donkey calf raises (5x50,40,30,20,20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
I had been looking forward to this workout since yesterday afternoon, despite my messed up toe getting stepped on by both my son and our dog. It's been a rough recovery with a 4-month old puppy and a 4-year old son, but I'm forced to run and jump regardless of my pain, so it's forcing me to heal quickly, or at least ignore the fire in my foot as much as possible. LOL! I really like the One-leg split squats. I don't care for single-limb movements, but they are so focused that it's hard not to like them. Not so fun when dogs go walking under you, but a lock of the gym door helps cure that issue. It felt great to have a real leg workout for the first time in weeks. Much needed, and I forgot how hard it is to walk up stairs at the end of a good leg day. This reminded me!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JUL. 28, '14: CHEST, BACK, CALVES (TORQ, 4X)
Have relatives in town, so I had to get it done fast. Chest and back were both still sore from Friday's Super-TORQ attack, so today I opted for TORQ and 3X...
Chest: Hammer-machine wide-grip dips (3x30,20-15)--add weight each set); Machine flyes (3x10--last set drop (6))
Back: Hammer-machine high rows (3x30,20,15--add weight each set; DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip cable rows (3x12--rest/pause on last set (6))
Calves: Seated calf raises (2x12(8)(6)--both round double drop)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Done and out in about 40 minutes. Felt great, and I think the high-rep TORQ relieved some of my soreness without too much volume. Good pump too. Can't forget to celebrate Arnold's birthday on Wednesday--oh, and mine too.
Diet/Supps: 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.

JONATHAN--MONDAY, JUL. 28, '14: CHEST, BACK, ABS (TORQ + 4X)
I've been doing supersets for several weeks now, so I thought I'd give that a break today. Glad I did! While I love the extra metabolic motivation of super sets, there was something nice about being able to focus on each specific muscle group....
Chest:
Incline presses (3x30,20,15 + X Reps); Decline DB flyes (3x12 + X Reps)
Back:
DB rows (3x30,20,15 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps); DB shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Good stuff! Training chest and back without the supersets was a nice change, and made for some great focus. Chest pumped up really well, and did the flyes with a squeeze up top, so they worked for both stretch and contraction. Back felt even better. I wasn't winded from the chest work, so focus was higher and I was able to feel every rep a bit more. Great workout all around.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JUL. 25, '14: CHEST, BACK, CALVES, ABS (TORQ, SUPER TORQ)
Driving to the gym, I was thinking about my latest interview with Mr. America Doug Brignole, and the shots of him in his latest competition. That got me fired up for Super TORQ--50-40-30-20-10, adding weight on each set--and some regular TORQ too--30-20-15. I was prepared for the pain--or so I thought...
Chest: Machine dips (5x50,40,30,20,10(7)(5)--add weight each set; double drop on the last set)
Back: Wide- parallel-grip cable rows (4x40,30,20,10(7)(5)--add weight each set; double drop on the last set); DB pullovers (2x10) ss Bent-arm bent-over laterals (2x8); Wide-grip pulldowns (3x30,20,15(7)(6)--add weight each set; double drop on the last set); Cable upright rows (1x8--Xcen); Cable upright rows (5x50,40,30,20,10(7)(5)--add weight each set; double drop on the last set); Cable shrugs (2x20,15 + X Reps)
Calves: Leg press calf raises (3x30,20,15(7)(5)--add weight each set; double drop on the last)
Abs: On-the-floor crunches (3x30,20,15) ss Planks (3x30 min)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I don't know how Doug uses Super TORQ every workout. Sure he does only one exercise--but that shit hurts! The pump and deep ache are incredible, however, so it was worth it today. I decided on 4 sets for Cable rows because that's more of a mid back exercise with some lat involvement. Then I did a superset of DB pullovers and Bent-arm bent-over laterals to allow my biceps to recover. After that I hit Pulldowns with TORQ--30-20-15. That trains lats with some mid back involvement. This was a great workout. I even hit calves, even though they were sore. The high reps hurt, but the pump felt great, and the high reps should encourage recovery.
Diet/Supps: 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).

JONATHAN--THURSDAY, JUL. 24, '14: BACK, CHEST, ABS (SUPER TORQ)
Chest and back were both slightly sore from Monday, which is odd. Makes me realize there are benefits to rotating between single-exercise Super TORQ and full-range POF with TORQ and 4X...
Back/Chest:
Undergrip rows (5x50,40,30,20,10(7)(6)—drop set + X Reps) ss Incline bench presses (5x50,40,30,20,10(8)(6)—drop set + X Reps)
Abs: Full-range crunches (5x50,40,30,20,10(12)(10)—drop set + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Just what the doctor ordered... Severe muscle burn and a skin-stretching pump. So good! The efficiency of effort is a huge plus to Super TORQ days, too. Workouts don't take much time according to the clock, but it feels like you've spent half the day shoving as much blood as can be handled into the target muscle groups. Good times.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JUL. 23, '14: DELTS, ARMS (4X, X-CENTRIC)
I only did X-centric for delts. I figured my arms got it on chest/back day (Monday), so I abstained. The twist I threw in was supersets--stretch with contracted exercise--for every bodypart. Love it...
Delts: Machine presses (4x12); One-arm cable laterals (3x10) ss One-arm cable upright rows (3x8); Machine rear-delt flyes (3x10); Machine laterals (1x8--Xcen)
Triceps: Incline DB extensions (3x12 + StatX); Cable pushouts (3x10) ss V-bar pushdowns (3x8)
Biceps: Seated DB curls (3x12); Incline curls (3x10) ss Facedown alternate incline curls (3x7--rest/pause on last set (4))
Bi/Tri Finisher: DB pullovers (3x10) ss Alternate hammer curls (3x10)
Forearms: Wrist curls (2x20,15); Rockers (1x20(12)--drop)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I highly recommend finishing arms with a DB pullover-Alternate hammer curls superset. I always get an outrageous pump. Must be from expanding the long head of the tri's with pullovers, then, bi's are already pumped, but the hammer curls engorge the brachialis. Love it. I had planned on only two supers, but I did three. Mega-pumped arms motivated me big time.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUL. 23, '14: DELTS, ARMS (TORQ / 4X)
Chest got surprisingly sore from Monday's full-range assault, so I'm thinking the same will happen from today's delts and arms blast. I'm starting to think the mix of POF with TORQ and 4X on one day with Super TORQ the next time you hit a body part might be the perfect combo to grow. At least for now...
Delts: DB upright rows (3x30,20,15 + X Reps); Incline laterals (3x12 + X Reps); Lateral raises (3x10 + X Reps); Barbell front raises (3x15)
Arms: DB extensions (3x30,20,15 + X Reps) ss DB curls (3x30,20,15 + X Reps); Overhead DB extensions (3x10 + X Reps) ss Incline DB curls (3x10 + X Reps); Bench dips (3x10 + X Reps) ss Spider curls (3x10 + X Reps)
Forearms: Wrist curls (3x30,20,10 + X Reps) ss
Reverse wrist curls (3x30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
The full-range POF work on delts felt great, but I always feel like they need a bit more, so I added some front raises to the end. Those felt great! Could be that I simply haven't done them in ages, but the feel was unreal. Arms were on swole patrol with the low-rest and multi-angle hits. We'll see if I get as sore from this workout as I did from the last chest and back workout, but I'm mostly just hoping chest is pain-free by tomorrow morning for some muscle-scorching Super TORQ.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--TUESDAY, JUL. 22, '14: LEGS (4X, X-CENTRIC)
Okay, leg day, so I decided to get to the gym before 8 a.m. I really wanted to grab the squat rack, as the last two weeks I've had to default to the Smith machine. Got it! I was able to do four rounds of my favorite Front squats/Back squats superset free-bar style. Different than the Smith machine version, that's for sure--my entire core was screaming as well as my quads and butt. Great workout--and out of there before 9 a.m....
Quads: Front squats (4x5) ss Back squats (4x7); Leg extensions (1x10, 2x10(5)(4)--double drop on last two sets); Leg presses (1x8--Xcen)
Hamstrings: DB semi-stiff-legged deadlifts (4x8); Leg curls (1x9(7)(5); 1x7(5)(3)--both rounds double drop); Flat-back hypers (2x8--both sets Xcen)
Calves: Leg press calf raises (4x12 + X Reps); Standing calf raises (1x10(8)(6); 1x9(7)(6)--both rounds double drop); Seated calf raises (3x12; 1x10(6)--10-sec rest/pause); Standing calf raises (1x8--Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Techniques of the week are double-drop sets on the contracted-position move and ending each bodypart routine with one X-centric set--lift in one and lower in six. Both of those really boost the pump--not to mention the pain--and should boost new muscle gain.
Diet/Supps: 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).

JONATHAN--TUESDAY, JUL. 22, '14: LEGS (4X / SUPER TORQ)
Well, that workout sucked a little more than I anticipated. My mind was amped and I was ready to roll with some leg-blasting sets, and I was willing to get to the point of needing to crawl up the stairs when finished. Alas, my mind and body don't always agree, and my broken toe might not be quite as healed as I like to believe after just one week. Go figure...
Quads: Squats (6x12 + X Reps)
Hamstrings: Stiff-legged deadlifts (6x12 + X Reps)
Calves: Donkey calf raises (5x50,40,30,30,30 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
With my feet flat on the ground, things aren't actually so bad, but Sissy squats were out of the question, although I did try. I just did a single exercise each for quads and hams, as it seemed like a good balance of workload. 6X was the name of the game today, and while it felt good enough, I'm really wishing I had used Super TORQ instead. Twelve reps, regardless of the amount of weight, seemed to be all my foot could handle, though. Suprisingly, I was actually able to do calves today, so I went with Super TORQ there, but couldn't add the weight I wanted to. That's why you'll see 50-40-30-30-30 listed for reps. Felt great! Hoping to at least get into the really high rep counts for Friday's leg day, as two full weeks without serious leg stimulation will really bother me.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.


STEVE--MONDAY, JUL. 21, '14: CHEST, BACK (4X, X-CENTRIC)
Straight 4X felt so great on Friday that I continued the trend today. However, on the back end of each bodypart routine I used X-centric--lifting in one second and lower in six. Talk about a wicked pump and fiber blitz...
Chest: Wide-grip Hammer machine delcine presses (4x12 + X Reps); Machine flyes (4x10); Hammer-machine incline presses (2x12,9 + StatX); Machine dips (1x8--Xcen)
Back: Machine rows (4x12 + X Reps); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Separate-handle pulldowns (2x12,9 + X Reps); Hammer-machine high rows (1x8--Xcen); Cable upright rows (4x12)
Abs: Machine crunches (3x8,6,5 + X Reps--every set Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great workout, but I should've done some type of shrug in X-centric style to finish upper traps. Oops, mind hiccup. Loving the three sets of X-centric on Machine crunches. Abs always get sore from those. Maybe I should try ending each bodypart with that--3 X-centric sets. Hmm.
Diet/Supps: 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).

JONATHAN--MONDAY, JUL. 21, '14: CHEST, BACK, ABS (TORQ + 4X)
I wanted to hit chest and back from all angles today, so I opted for standard TORQ on the midrange openers, and then 4X (3X, really) on stretch and contracted to make sure I got a full 3D blast...
Chest/Back:
DB incline presses (3x30,20,10 + X Reps) ss DB rows (3x30,20,10 + X Reps): DB flyes (3x10 + X Reps) ss DB pullovers (3x10 + X Reps); Dips (3x15 + X Reps) ss Bent-arm bent-over laterals (3x15 + X Reps); DB shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
It's been a full week of broken-toe fun, but things aren't so bad. I can actually wear shoes, and I can even (sort of) run around and play with my son and our new pup, so I can live with it. It definitely had a negative effect on last week's leg work, but I'll fix that tomorrow. For today, it was a great workout, and the variety of some additional exercises to get genuine full-range stimulation was great. I'll likely stick with this same breakdown for the first half of this week, while we have a big heatwave hitting us, and then I'll probalby revert back to Super TORQ for Thursday through Saturday. Variety is king!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JUL. 18, '14: CHEST, BACK, ABS (4X)
The gym was fairly empty, as I got there even earlier (done before 9 a.m.). But most of the people who were there were demonstrating some horrible form. I just ignore it; I'm not the injury police--and besides, I don't know their goals. Maybe they are trying to get out of work and/or file a workers' comp. claim. Lol. Anyway, I went for all 4X today, as I will hit these same muscle groups on Monday. I began with 4X on the midrange move with 12 reps per set...
Chest: Hammer-machine decline presses (4x12 + X Reps); Machine flyes (3x10); Hammer-machine incline presses (3x10)
Back: Wide-, parallel-grip cable rows (4x12 + X Reps); Stiff-arm pulldowns (3x10); Wide-grip pulldowns (3x10 + X Reps); Separate-handle cable upright rows (4x10 + X Reps)
Abs: Decline crunches (3x12)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Really concentrated on the negative of each rep. Needed to feel the muscles working and getting a longer tension time, as that is what I respond to best. In fact, when I train heavier with lower reps, I tend to shrink. The above routine was excellent--made me feel full and fully worked. To mix things up, I should try 12 reps on ALL exercises. That would be an excellent variation for new mass creation.
Diet/Supps: 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).

JONATHAN--THURSDAY, JUL. 17, '14: BACK, CHEST, ABS (SUPER TORQ)
Looks like I'm going to need to adjust my daily schedule more than I anticipated. Having a new puppy in the family isn't much different than having a child. Okay, it's a LOT different, but it still involves a lot of change. Morning walks, playtime and feeding mean I'm able to fully utilize Super TORQ for all the efficiency it offers. LOL...
Back/Chest:
Undergrip rows (5x50,40,30,20,10(8)(7)—drop set + X Reps) ss Undergrip DB bench presses (5x50,40,30,20,10(7)(6)—drop set + X Reps): DB shrugs (3x20 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
My foot is getting better, so I'm able to train in real shoes, and not a foot brace. Bonus! Back pumped up incredibly well, and I switched to Undergrip bench presses for chest, which was a good change, and very different feel. All good, of course. Great workout, and I'm still constantly impressed with how much work can be fit into a relatively short workout. That's not to say it's easy at all. Pain threshold has to be particularly high.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JUL. 16, '14: DELTS, ARMS (4X, X-CENTRIC)
Looks like Wednesday is the least crowded--at least around 8 a.m. That made for a great shoulders-and-arms day. Got a great pump with plenty of free-weight work. Got to do my favorite one-arm cable laterals for delts and ended each with an X-centric set or two--lifting in one second and lowering in six...
Delts: Arnold presses (3x12); One-arm cable laterals (3x10 + X Reps); Machine laterals (3x10 + X Reps); Bent-over laterals (3x10) ss DB upright rows (3x6-8--all Xcen--last set go add Xcel after Xcen)
Triceps: Incline DB extensions (3x12 + StatX); Cable pushouts (3x10); V-bar pushdowns (3x10); Machine dips (1x7 Xcen, 4 Xcel)
Biceps: Seated DB curls (3x12); Incline curls (3x10); Concentration curls (3x10 + X Reps); Machine curls (1x7 Xcen, 4 partial Xcel)
Bi/Tri Finisher: DB pullovers (2x10) ss Alternate hammer curls (2x8)
Forearms: Wrist curls (3x10-15); Rockers (1x17; 1x12(7)--rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Supersetting Bent-over DB laterals with X-centric DB upright rows was interesting. The weight was a bit light for the Upright rows, but that helped me get my form exact and really focus on the lateral heads. Always good to be able to work forearms thoroughly. Really adds to the overall arm pump as blood rushes to the lower arms through the upper muscles. Recover day tomorrow. I need it--lots of soreness to deal with, but I may try to run if my calves don't cramp up.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUL. 16, '14: DELTS, ARMS (SUPER TORQ)
Sunday morning's Super TORQ showdown was so great that I pretty much duplicated everything. Different exercises for arms, bonus exercise for delts, and I trained forearems, too. So it was exactly the same, only completely different. LOL...
Delts: DB upright rows (5x50,40,30,20,10(9)(8)—drop set + X Reps)
Arms: Incline DB extensions (5x50,40,30,20,10(8)(7)—drop set + X Reps) ss Incline DB curls (5x50,40,30,20,10(8)(7)—drop set + X Reps)
Delts: Lateral raises (3x20 + X Reps)
Forearms: Wrist curls (2x30,20 + X Reps) ss
Reverse wrist curls (2x30,20 + X Reps); Forearm rockers (2x20,15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
That's not a typo above, I did go back for more delt work after arms. They still felt great from the DB uprights, but shoulder width has always been a trouble spot for me, so I wanted an extra dose of delts for good luck. I used stretch exercises for arms to get some variation, and Super TORQ is viscous in that regard. Pump was nuts!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--TUESDAY, JUL. 15, '14: LEGS (4X, X-CENTRIC)
Sneak attack--I got to the gym super early so I could grab the squat rack. Nope. Guess again. Some skinny chick was in it doing partial deadlift-calf raises (?). Should I start spotting her so she leaves the gym screaming and I can use the rack? Nah, not a good idea. Next choice: Back to the Smith machine, but this time I decided on straight Back squats for a 3X sequence. Then I did one X-centric set of Front squats. Killer!...
Quads: Smith-machine Squats (3x10); Smith-machine front squats (1x7--Xcen); Leg extensions (3x10(5)(4)--double drop on last set)
Hamstrings: Flat-back hypers (3x8; 1x7 Xcen); Leg curls (1x9(7)(5); 1x7(5)(3)--both rounds double drop)
Calves: Standing calf raises (3x12; 1x7 Xcen); Leg press calf raises (1x10(8)(6); 1x9(7)(6)--both rounds double drop); Seated calf raises (1x15(8)(6)--10-sec rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Ending squats with a weight reduced X-centric set--lift in one second, lower in six--set a precedent. I continued that on many exercises. I also worked in drop sets, double drops and rest/pause. It's great having all of those tactics in my back pocket to intensify the workout. Hammers the target muscle quick--and I'm sure I'll be sore. And speaking of sore, I'm kind of glad the squat rack was taken. Not sure if my sore core could manage Front squats with a free bar. The pain is from only three X-centric sets on Machine crunches yesterday--type on which you pull your torso down and your feet up against resistance. Pretty efficient--apparently.
Diet/Supps: 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).

JONATHAN--TUESDAY, JUL. 15, '14: LEGS (4X / SUPER TORQ)
It's been a couple of years since I had to train with any broken toes, but I do remember that it didn't feel good last time. This time wasn't as bad, however, so I didn't have to skip a leg workout. Still hurts like hell, though, so adjustments needed to be made. I opted for a bit of a 4X/Super TORQ hybrid...
Quads: Squats (4x40 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x40 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
I felt the need for some quad burn, but increasing weight didn't seem like a good idea, so I opted for 4X, BUT I used very high reps to make sure I had the tension time I wanted. Crazy burn, and broken toe only started to hurt on the last set because I kept wanting to shift weight to the outside of my foot. Oh, and because more blood was beginning to flow into the area, which didn't exactly feel great. Used that same approach for hamstrings, and I actually liked it for both. Kept to that plan for calves, but after 2 attempted reps, I realized anything with bending toes wasn't going to be in my best interest, so I had to skip. Not the longest workout ever, but still produced adequate tension time and a rather deep burn and pump.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JUL. 14, '14: CHEST, BACK (4X)
I went for standard 4X today, but with higher reps on the big midrange exercise--12. For me, tension time is more important than low reps and heavier weights...
Chest: Machine dips (4x12 + X Reps); Machine flyes (3x10); Hammer-machine incline presses (3x10 + StatX)
Back: Hammer-machine rows (4x12 + X Reps); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x8); Wide-grip pulldowns (3x12 + X Reps); Cable upright rows (4x12)
Abs: Machine crunches (3x8,6,5 + X Reps--every set Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Wow, a 4X sequence with 12 reps on every set is much different than adding weight, going 12-10-8-6 (DP 4X). I know both are excellent--just different. And like I said, I've found I respond better to high reps (longer tension times). Even on the Machine crunches, even though I have lower reps listed, I did them X-centric style--lift in one second, lower in six. That means my time per set was about a minute down to 35 seconds--and I'm guaranteed soreness tomorrow. Sore abs are always fun--especially if you're watching standup or "Ridiculousness."
Diet/Supps: 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).

JONATHAN--MONDAY, JUL. 14, '14: CHEST, BACK, ABS (SUPER TORQ)
Yesterday was a great day for the most part. Had an incredibly morning workout, spent time with my family, and then got a lot of work done in the afternoon. At least I did right up until I broke my stupid little toe on a door jam. Yes, that's another broken toe for those who remember the three I broke two years ago. At least it was just one this time, and it was on the other foot. Silver lining, right? Needless to say, I had to make very minor adjustments to this workout, but not much...
Chest/Back:
DB incline presses (5x50,40,30,20,10(9)(7)—drop set + X Reps) ss Supported rows (5x50,40,30,20,10(9)(8)—drop set + X Reps)
Abs: Full-range crunches (4x50,40,30,20 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Foot looks bad, but the pain wasn't horrible as long as I kept weight off of it, and I still had my brace from the last time, so that helped. I did need to keep weight off, however, so I did Supported rows rather than standing as usual, and I skipped leg raises to avoid the on/off blood flow into my foot, which is more than just a little uncomfortable at the moment. Planks were actually performed with my shins supported on the bench rather than feet on the ground like usual. Again, just to avoid the pulsating pain of pressure on a broken appendage. All in all, a shockingly good workout, and absolute testament to the value of high-rep Super TORQ training. Didn't feel like I missed anything at all.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--SUNDAY, JUL. 13, '14: DELTS, ARMS (SUPER TORQ)
Sunday morning training, and it's turning out to be a work day afterall, so I went with Super TORQ for efficiency. Got a wild pump from it, and still managed a bit of family time before heading into the office for the afternoon...
Delts: DB upright rows (5x50,40,30,20,10(9)(8)—drop set + X Reps)
Arms: DB extensions (5x50,40,30,20,10(8)(7)—drop set + X Reps) ss SeatedDB curls (5x50,40,30,20,10(7)(6)—drop set + X Reps)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
It never ceases to amaze me that a single exercise can so efficiently destroy a muscle group, and I mean that in a very good way. Pump was intense, and the workout didn't take up my entire Sunday morning—though I didn't feel at all as if I'd cut myself short on anything.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JUL. 11, '14: DELTS, ARMS (4X, DP 4X)
At the IM office today, so that called for a basic-training delts-and-arms workout. I also had to keep in mind that some indirect chest and back work was in order because I'm missing one of those sessions this week (again). That happened last week as well, but funny that I look and feel pretty darn good. Maybe the old physique wants each bodypart hit only once a week. Hmm...
Delts: Arnold presses (4x12,9,7,5--add weight each set except last one); Incline one-arm laterals (2x10,8 + X Reps); Seated laterals (3x10 + X Reps) ss DB upright rows (3x8)
Triceps: DB close-grip bench presses (4x12,10,7,5--add weight each set); Incline extensions (2x10) ss DB pullovers (2x8); Kickbacks (3x12 + X Reps)
Biceps: Undergrip machine rows (4x12,10,8,6)--add weight each set); Incline curls (2x10,9 + StatX); Concentration curls (3x10 + StatX)
Brachialis/Forearms: Wrist curls (2x12,10) ss Alternate hammer curls (2x10,8); Rockers (1x20+)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I used DP 4X on the first exercises for each muscle group, primarily because I wanted to hit some chest with DB close-grip bench presses and back with Undergrip machine rows. That worked great. I had also planned on doing a standard 3X sequence on the ending contracted-position moves, with 12 reps per set. That worked great for Kickbacks; not so much for Concentration curls. For some reason my biceps were gassed by the time I got there. Oh, and instead of 12-rep sets on my Lateral raises to finish delts, I opted for a superset--the Laterals with DB upright rows. That latter move hit upper traps too. Even without any fancy machinery, I had a great one today. Awesome workout!
Diet/Supps: 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).

JONATHAN--FRIDAY, JUL. 11, '14: LEGS (4X + SUPER TORQ)
Had to play my cards right, as I was going to be stuck mowing our lawn for 2 hours immediately after a leg workout. Needless to say, the last thing I wanted to do was trip over myself in the 90-degree heat with leg cramps and buckets of sweat pouring out of me. Abbreviated, but impressively productive workout...
Quads: One-leg split squats (4x12); Squats (1x15 + X Reps)
Calves: Donkey calf raises (5x50,40,30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
Our yard is too big for our own good, but it's a bit hilly, so I knew I'd get a extra leg and calf work out of it, so I tried to consider it an extremely long leg workout. I kept minimal rest on the leg work, so that it amplified the tension time effect to some degree. Legs felt suprisingly good for the level of work I did, and I went with the One-leg split squats as the prime mover because they bring in a lot of muscle synergy. Hamstrings and glutes get a good beating along with quads, so they were ideal for what I wanted to accomplish. All went well, but I didn't do any of my usual running with the mower on the uphill bits. Simply too hot and humid, and the morning caffeine I had made it feel like I wasn't fully hydrated to be sweating for that length of time. I played it safe, but It was an oddly good combination. If nothing else, I know I burned a lot of calories. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--THURSDAY, JUL. 10, '14: CHEST, BACK, ABS (SUPER TORQ + 4X)
I had somehow forgotten, but was reminded very quickly, that Super TORQ super sets not only provide incredibly deep muscle burn, but they also get you gasping for air. Lungs got a great workout, but back and chest got an incredible pump from it, so no complaints...
Back/Chest:
Rows (5x50,40,30,20,10(7)(5)—drop set + X Reps) ss DB bench presses (5x50,40,30,20,12(9)(8)—drop set + X Reps); Bent-arm bent-over laterals (2x20 + X Reps) ss Dips (2x20 + X Reps)
Abs: Leg raises (3x12); Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
I was a bit crunched for time, but also just wanted to feel some searing muscle burn, so Super TORQ was the answer to both of those issues. The back/chest super sets had me breathing hard at the beginning of the workout, but I knew the pump I was going to feel would be well worth the pain, and I was right. Plus, I haven't had time for any interval cardio lately, so this workout filled that void rather succesfully. That's efficiency at it's best.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JUL. 9, '14: LEGS (4X + DP 4X)
Exactly what happened last Wednesday: Early-bird workout again--8:30 a.m.; actually earlier this time. The gym was fairly empty--but the squat rack was occupied. Time to improvise, so I hit the Smith machine for my Front squat-Back squat superset sequence. But to make it different from last Wednesday, I added weight to every set and did four rounds instead of three. Wow! Limped around the gym after that quad-crushing sequence...
Quads: Smith-machine front squats (4x5) ss Smith-machine back squats (4x7)--added weight to each set; Leg extensions (3x10(4)--drop + X Reps on last set)
Hamstrings: DB semi-stiff-legged deadlifts (3x10,8,7--added weight each set); Leg curls (3x10(4)--last rest/pause)
Calves: Standing calf raises (4x15,12,10,8 + X Reps); Seated calf raises (4x15,12,10,9); Leg press calf raises (3x10,8,6--add weight each set);
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Adding weight to each Front squat-Back squat superset made it interesting. I really had to drive hard on the last round to get my reps, so soreness tomorrow is inevitable. For hams I even got to do DB stiff-legged deadlifts, as the free-weight area was empty. Again, DP 4X. I had to do Seated calf raises before Leg press calf raises because the two leg presses were occupied. In a commercial gym you have to be prepared to improvise. Out of there by 9:20. Limped to my car, foot vibrating on the accelerator as I almost plowed into the cars behind me backing out--a sure sign of a good leg workout. Lol.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUL. 9, '14: DELTS, ARMS (SUPER TORQ + TORQ + 4X)
Woke up not realizing what day it was, and then getting extra amped to train when I remembered that it was Wednesday already. Delts seem to feel best with Super TORQ, so that's what I started with, but as great as that burn feels on arms, I opted for TORQ instead. Seemed like a great combo today...
Delts: DB upright rows (5x50,40,30,20,10(9)(7)—drop set + X Reps); Incline lateral raises (3x10 + X Reps)
Arms: DB extensions (3x30,20,12(9)(7)—drop set + X Reps) ss DB curls (3x30,20,12(8)(6)—drop set + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps)
Forearms:Wrist curls (3x30,20,15 + X Reps) ss
Reverse wrist curls (3x30,20,15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Delts felt great with the high-rep/high tension time on uprights, and the 3X on incline laterals really got them searing. Arms pumped up really well from the TORQ/3X combo, and it was enough weight keep a great feeling of power through all sets. Nothing beats having your delts and arms feel like they're stretching your skin to the limit.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

JONATHAN--TUESDAY, JUL. 8, '14: LEGS (4X + SUPER TORQ)
Back to (semi) normal leg training after a couple of very off weeks. It was much-needed therapy, too, after a late night and early morning of dealing with our 3-month old puppy needing emergency care. Long story, but my wife originally wanted an older dog and I wanted a puppy so that we wouldn't have vet bills right off the bat. Go figure...
Quads: Squats (4x20 + X Reps); Sissy squats (3x8 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x10 + X Reps); Alternate leg curls (3x12 + X Reps)
Calves: Donkey calf raises (5x50,40,30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super TORQ sets.
Summary:
Knee was still a bit sensitive, but after some heavier and lighter testing, the 20-rep range seemed to be the sweet spot. Lucky me. LOL! 4x20 on Squats actually felt surprisingly good, and produced an impressive pump. Maybe I'll be sticking with this for a bit. I skipped the DXO on Sissies, but standard reps felt great. Hamstring and glute tie-in on one side was still having minor issues, too, so standard 4x10 seemed to be the sweet spot there. All in all, a very good workout. I needed that!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--MONDAY, JUL. 7, '14: CHEST, BACK (DP 4X, 4X)
Liking these early workouts--finishing before 9:30 a.m.; however, the gym started to clog up toward the end, which is why you don't see abs on my workout today. All ab machines and even all the mat space was occupied due to classes going on--so I walked out after back. But it was still a great workout, with DP 4X on the midrange, standard sets on the stretch and higher-rep 4X on the contracted--with a 20-rep finisher...
Chest: Machine dips (4x12,10,8,6--add weight each set); Flat flyes (2x10,9 + X Reps); Machine flyes (3x10, 1x20)
Back: Parallel wide-grip cable rows (4x12,10,8,6--add weight each set); One-arm Hammer rows (2x10,8); Assisted chins (3x12,8,5(3)--add weight each set; rest/pause on last); DB pullovers (2x10,8); Hammer high rows (3x10); Seperate-handle pulldowns (1x20); Lateral/shrugs (2x10) ss DB upright rows (2x8); DB shrugs (1x20)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I used the Hammer-machine high rows as my contracted-position exercise for lats and mid back. Put the squeeze on both at the bottom of each rep. Felt great. Notice also that I ended with one 20-rep set to augment the pump. Good plan. Walked out of the gym feeling good and ready to grow.
Diet/Supps: 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).

JONATHAN--MONDAY, JUL. 7, '14: CHEST, BACK, ABS (SUPER TORQ + DXO)
I was a bit pressed for time this morning, but for a completely different reason than I'm used to. We added a family member over the weekend by adopting a puppy from a rescue shelter, so I had some fun pee cleaning to deal with inside, plus a bit of outside time to try to show him where it's okay to take care of business. Perfect reason to bring back some Super TORQ pumpification this morning...
Chest/Back:
Incline presses (5x50,40,30,20,10(8)(6)—drop set + X Reps) ss Rows (5x50,40,30,20,10(9)(6)—drop set + X Reps); DB flyes (3x10—DXO + X Reps) ss DB pullovers (3x10—DXO + X Reps); Shrugs (3x12—DXO + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
The new puppy was a perfect excuse to up the intensity a bit. I love Super TORQ, but it's hard to stick to all the time from a mental stand point, just because of the incredibly long sets. The pump can't be beat, though, so it's well worth it. Chest felt pretty incredible, and back felt even better. DXO to finish things off was a nice double-shot to push things into the ultra-pump zone.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--THURSDAY, JUL. 3, '14: DELTS, ARMS (4X, DP 4X)
Got to the gym even earlier today--at this rate I'll be training when they open. Gym was great--that means empty. Free-weight area was a ghost town. Love it--but I still started with machine presses--this time the LifeFitness version rather than the Hammer...
Delts: Machine presses (3x12,8,5(2)--drop on last set); One-arm cable laterals (4x10 + StatX); Seated laterals (3x10 + X Reps)
Triceps: DB close-grip bench presses (3x12,8,5(3)--rest/pause on last set); Straight-bar cable pushouts (3x10 + X Reps); V-bar pushdowns (3x12 + X Reps)
Biceps: Undergrip pulldowns (3x12,9,6(3)--rest/pause last set); Incline curls (3x10); Concentration curls (3x10 + StatX)
Bi's-Tri's Finisher: DB pullovers (3x10) ss Alternate hammer curls (3x8)
Brachialis/Forearms: Wrist curls (3x15,12,10); Rockers (2x20,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great early-bird workout again. I think it's a trend, and I'm going to ride it out. It was a bit tough yesterday training legs early, but I can get used to it. I had planned on four sets for each midrange starter exercise today, but decided that I liked a drop set or 10-second rest/pause instead. Why? Because my reps dropped too quickly. A fourth set with a weight increase would've had me doing two to three reps on the last set with a heavier weight. I'd rather stick with less weight and a shorter rest to get 3 reps--less joint stress. Pump was great today. Must be the half banana I added to breakfast.
Diet/Supps: For supplement truths and recommendations, we highly recommend Jerry Brainum's new e-book, Natural Anabolics, available at www.JerryBrainum.com.

JONATHAN--THURSDAY, JUL. 3, '14: CHEST, BACK, ABS (TORQ + 4X)
I liked doing the stretch exercises first on Monday, so I did that again today, but switched the order to chest first, then back. I also wanted to kick the intensity up a few notches and get a ridiculous pump, so I was supersetting bodyparts again. Mission accomplished...
Chest/Back:
DB flyes (3x30,20,10 + X Reps) ss DB pullovers (3x30,20,10 + X Reps); Incline presses (3x30,20,12 + X Reps) ss Under-grip rows (3x30,20,12 + X Reps);Dips (3x15 + X Reps) ss Bent-arm bent-over laterals (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Maybe it's because of the holiday weekend, but whatever the reason, I was extra-motivated today. That means intensity was high and I was even more focused on target muscle groups than normal. That all equals a crazy pump, so it was a great workout. The supersets help a lot in that regard, and so does TORQ because of the long tension times. Fantastic workout!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JUL. 2, '14: LEGS (4X + DP 4X)
Early-bird workout again--8:30 a.m. The gym was fairly empty--but the squat rack was occupied. Time to improvise, so I hit the Smith machine for my Front squat-Back squat superset sequence. Felt great. Then when I got to calves, nothing was open for me to hit gastrocs. After setting up for one-leg DB calf raises, the gal on the leg press finished. Whew. So that's where I started my calf workout--and it get better after that...
Quads: Smith-machine front squats (3x7) ss Smith-machine back squats (3x8); Leg extensions (4x10 + X Reps)
Hamstrings: Flat-back hyperextensions (3x10); Leg curls (3x10--last set dbl drop (6)(5))
Calves: Leg press calf raises (4x15,12,9,7--add weight each set); Standing calf raises (2x10(7)(5)--dbl drop on both sets); Seated calf raises (4x15,12,10,9)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Different feel training squats on the Smith machine. I've seen EMG studies that show standard free-weight squats have more quad activation that the Smith-machine version--but I think supersetting Front squats with Back squats in the Smith machine makes up for it. In other words, my quads were screaming. For hams I used a double-drop set on the last set of leg curls. It felt so good, I carried it over to calves--on the Standing calf raises. First I did Leg press calf raises for a DP 4X sequence--adding weight to each. Then I went to Standing and did two double-drop set rounds. Finished with higher-rep Seated calf raises--and lower body was done. Literally.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUL. 2, '14: LEGS, DELTS, ARMS (TORQ + 4X + SUPER TORQ)
Had to miss yesterday's workout for several reasons, so today was a big combo-to-grow day. I used a variety of techniques to speed things and to keep the intensity high, and I even tried some of the Gironda-style low rest periods...
Quads: Squats (4x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x10)
Calves: Donkey calf raises (5x50,40,30,20,10 + X Reps)

Delts/Arms: DB upright rows (3x30,20,10 + X Reps) ss DB extensions (3x30,20,10 + X Reps) ss DB curls (3x30,20,10 + X Reps); Lateral raises (2x20 + X Reps); Kickbacks (2x15) ss Spider curls (2x15)
Forearms:Wrist curls (3x30,20,10 + X Reps); Reverse wrist curls (3x30,20,10 + X Reps)
Legs: Lunges (3x10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Very different today. Partly because I started with legs, but also because I played around with rest times a lot. Experimenting with much lower rest periods to see just how much intensity I can squeeze out of my density. LOL! I was cautious with the leg work because of last week's injuries, but all felt okay for the most part, although my right hamstring/glute was still feeling a bit off. Rest periods for leg work were 20-30 seconds between sets and exercises. I used 10 second rests for the calf work, and then did giant sets (3 supersets for 3 bodyparts) with delts and arms. I also only rested about 10 seconds between all delt/arm exercises, and that made them considerably more intense. The pump was pretty nuts, too. The 10 seconds of rest worked well on forearms, too, but I skipped the supersets. Overall a great workout, and an impressive amount of work within a respectable amount of time. Pump was gone from my legs by the time I finished, though, so I did a few sets of lunges just to even out the blood flow.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.


STEVE--MONDAY, JUN. 30, '14: CHEST, BACK (4X)
Got to the gym even earlier today--around 8:30 a.m. Uh-oh, parking lot was full, but I found one around back. Gym floor was fairly empty, as all the cars were for some screaming aerobics class. Good for me--and the others there to build muscle, not dance. I decided on standard 4X today, with some sequences at 12 reps for some good hypertrophic tension times...
Chest: Machine dips (4x12); Flat flyes (3x10 + X Reps); Machine flyes (3x10)
Back: Parallel wide-grip cable rows (4x12); DB pullovers (3x10) ss Bent-arm bent-over laterals (3x10); Separate-handle pulldowns (4x12 + X Reps); Cable upright rows (4x12); Machine shrugs (2x15,12 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Out of necessity I discovered a great lat-midback superset: DB pullovers with Bent-arm bent-over laterals. After 10 reps of the pullovers, I sat up, moved to the end of the bench, bent over and cranked out bent-arm laterals. Great. Nothing else out of the ordinary, other than lots of 12-rep 4X sequences. Really good workout.
Diet/Supps: 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).

JONATHAN--MONDAY, JUN. 30, '14: CHEST, BACK, ABS (TORQ + DP 4X)
Last day of June, and that sort of blows my mind, so I decided to get funky with my training sequence today. Stretch moves first, then midrange, and ending with contraction. I liked it a lot, although I could've gone a bit heavier on the DP 4X sequences, but misjudged my strength...
Back:
DB pullovers (3x30,20,10(9)(8)—drop set + X Reps); Rows (4x15,12,10,7 + X Reps); Bent-arm bent-over laterals (3x15 + X Reps)
Chest:
DB flyes (3x30,20,15(10)(8)—drop set + X Reps); Incline presses (4x18,15,12,9 + X Reps); Dips (3x15 + X Reps)
Abs: Full-range crunches (3x20 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Flipped it up and did back before chest, stretch moves first with TORQ and DP 4X on the midrange exercises. Pump was really impressive, and strenght was high on the midrange movements. Great change to gain, and it helps keep me sane. LOL! It's time to adjust my schedule a bit, though, as work has me pushing the training a bit later. It's getting way too hot and humid, even with AC pumping, so I'll try to start getting down to the gym before the sun starts beating through the windows.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--FRIDAY, JUN. 27, '14: CHEST, BACK, CALVES, ABS (DP 4X + 4X + TORQ)
Earliest time I've been at the gym--and it was empty. Maybe because it was Friday--and a nice day out. No complaints. I got to do everything I wanted--including starting with DB bench (haven't done that in ages)...
Chest: DB bench presses (3x12,9,6--add weight every set); Machine flyes (3x30,18,12--add weight each set); Hammer machine incline presses (3x10 + StatX); Wide-grip machine dips (1x20)
Back: Parallel wide-grip cable rows (3x15,10,7--added weight each set); Facedown incline bent-arm laterals (3x30,15,10--add weight each set); Hammer-machine high rows (3x10 + X Reps); DB pullovers (3x12); Wide-grip pulldowns (1x25); Lateral/shrugs (3x10) ss DB upright rows (3x10); DB shrugs (1x20)
Calves: Seated calf raises (3x25,18,15); Leg press calf raises (3x12,10,8--add weight each set)
Abs: Machine crunches (2x7,6--Xcen); On-the-floor crunches (2x15,12) ss Planks (2x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The gym was so empty it motivated me. That's why I did so many exercises--and combined DP 4X, standard 4X and TORQ. I even did calves, hitting soleus first. Great pump, excellent deep fiber activation and soreness is definitely in my future. Hope I can do my weekend run tomorrow.
Diet/Supps: 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).

JONATHAN--THURSDAY, JUN. 26, '14: BACK, CHEST, ABS (4X + DXO)
Energy was back up today, so it was on. Great workout, and I spent some extra time on upper chest, as it's been looking a bit flat. Great all-around workout, and happy to have had a good night of rest to recharge...
Chest: DB incline presses (3x30,20,15(10)(7)—drop set + X Reps); Incline flyes (3x9—DXO + X Reps); Decline presses (3x15 + X Reps)
Back:
Undergrip rows (3x30,20,10(9)(8)—drop set + X Reps); DB pullovers (3x9—DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
I skipped any flat bench work for chest today, and did the midrange and stretch moves for upper chest, followed by high-rep Decline presses for the contraction. Felt really good, and upper chest responded well. Back work was pretty straight forward, but I could a better than normal pump on the Undergrip rows. Probably because I simply slowed down the reps to feel them a bit more. Great workout!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

STEVE--WEDNESDAY, JUN. 25, '14: DELTS, ARMS (4X +SUPERSETS)
I always look forward to a delts-and-arms workout. Today I was looking for a quick one but with an awesome pump. Light-bulb goes on: Superset the stretch and contracted moves on each. I've got good ones I can do at the same station with the same weight for delts and arms. Yep, pump was off the charts...
Delts: Hammer-machine presses (3x10 + X Reps); One-arm cable laterals (3x10 + StatX) ss One-arm cable upright rows (3x7 + X Reps)
Triceps: Elbows-flared pushdowns (3x12 + X Reps); Rope cable pushouts (3x12) ss Rope pushdowns (3x7 + X Reps)
Biceps: Undergrip machine chins (3x10); Incline curls (3x10) ss Facedown incline DB curls (3x6(3) + X Reps and end drop set)
Bi's-Tri's Finisher: DB pullovers (2x12) ss Alternate hammer curls (2x10)
Brachialis/Forearms: Rockers (2x20,15(10)(8)--double drop on last set)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Loved the supersets. And it was the first time I tried a bi-tri finisher, supersetting DB pullovers with Alternate hammer curls. The DBs I picked were a bit light, but I slowed down the negative on each rep. Arms blew up--always a BIG motivator. That's when I like to walk out of the gym doing a double-biceps pose as I say my goodbyes. Kidding, of course.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUN. 25, '14: DELTS, ARMS (SUPER TORQ)
It was one of those mornings. So much to do before heading down to the gym that it had been 3 hours after eating before I finally started training. That's rarely a good thing in my book, so I was both hungry and low on energy. It would've been easier to do full POF training, but I knew one way to force the energy levels up was with major muscle burn...
Delts: DB upright rows (5x50,40,30,20,10(9)(7)—drop set + X Reps)
Arms: DB extensions (5x50,40,30,20,10(8)(7)—drop set + X Reps) ss DB curls (5x50,40,30,20,10(9)(6)—drop set + X Reps)
Forearms:Wrist curls (3x30,20,10 + X Reps) ss
Reverse wrist curls (3x30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Super TORQ helped force a lot of blood into the target muscles, so it was like a big energy shot, but I wasn't quite 100% regardless of that. Not sure if it was just low blood sugar, but the high reps and low rest periods helped keep the intensity up, despite the nausea. Pump was still out of this world, though, so that made me forget how horrible I felt for a while. LOL! Super TORQ on DB upright rows was a whole new kind of pump. Felt really good, and bit more productive than the DB presses I'd been doing previously.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, JUN. 24, '14: LEGS (4X)
I can't remember the last time I got nauseous from a leg workout. Ah, good to be back in then hot IM warehouse gym. Lol. Although it wasn't all related to the heat. I tried something different on my Front squat-Back squat superset that had me huffing, quads burning and breakfast almost surfacing. I did the Fronts in X-centric style, lift in one second, lower in six, for five reps; then I put the bar behind my back and did speed squats, 1.5 seconds per rep, for seven reps. Three rounds of that madness and my quads were toast...
Quads: Front squats (3x5--Xcen) ss Back squats (3x7--Xcel); Sissy squats (3x10 + StatX)
Hamstrings: Semi-stiff-legged deadlifts (3x5--Xcen) ss DB semi-stiff-legged deadlifts (3x7--Xcel); DB walking lunges (1x10)
Calves: One-leg donkey calf raises (4x10); Freehand donkey calf raises (3x20--Xcel); Freehand seated calf raises (1x20--Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The Front squat-Back squat superset with X-centric and X-celeration worked so well, I decided to carry it over to Semi-stiff-legged deadlifts. More huffing and puffing. And my glutes and hams were on fire by the middle of set 2. After the third round I had to lay down--hey, convulsions can be fun if you pretend you're on a carnival ride. This was a great workout as far as fatigue, muscle burn and deep fiber stimulation are concerned. Not so much if you consider the near encore "showing" of my breakfast oatmeal and protein powder.
Diet/Supps: 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).

JONATHAN--TUESDAY, JUN. 24, '14: LEGS (4X + DXO + SUPER TORQ)
Well, that was an entirely different "leg" workout. All started well, and then some suddent signs of upcoming injury had me completely adjust everything. That didn't exactly make me a happy camper, but if there's one thing I've learned with age, it's to listen to my joints. I've only learned that from not listening too many times. LOL...
Quads: One-leg split squats (4x10 + X Reps); Sissy squats (2x7—DXO)
Hamstrings: Stiff-legged deadlifts (1x10)
Cardio: Stationary bike (HIIT x 20 min)
Calves: Donkey calf raises (5x50,40,30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
So, things definitely went South right after the One-leg split squats. Luckily, those were great and quads felt outstanding, but on my second set of Sissy squats, I lost my grip slightly. The pole I normally hold didn't get along well with my clammy hands with all this humidity, so I just slipped ever so slightly at the bottom of a rep. Not enough to fall, and it probably looked drama-free, but my right knee shifted in such a way that I got a pretty nasty zing of pain, so I had to stop. Tried another set, but couldn't go down. I also tried to do some light squats at the end, but that wasn't going to work either. Then I moved on to hamstrings and had something entirely different going on with my right glute/hamstring tie-in. A bad enough pain that I didn't want to take any chances, but I didn't want to skip everything either. For whatever reason, the pedaling motion on my stationary bike didn't bother me at all, so I opted for some interval training on that. Seemed like a way to get some semi-decent quad and hamstring workload in, and it worked well. Of course, I then realized I had forgotten to do calves before that, so this workout really bounced all over the place, but felt surprisingly good for what it was. I had to compromise to work my thighs. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, JUN. 23, '14: CHEST, BACK (DP 4X + 4X)
Got to the gym early to beat the crowds. Nope. Way crowded. There is no calling it, so I have to improvise. I had planned on some DB work today. Nope. Not a single bench open. Engage with rage on the machines. Lol...
Chest: Hammer machine decline presses (3x12,9,7 + X Reps--add weight every set); Machine flyes (3x12); Hammer machine incline presses (3x10 + StatX)
Back: Parallel wide-grip cable rows (3x12,9,7 + X Reps--added weight each set); Separate-handle pulldowns (3x12); Separate-handle cable upright rows (4x12,10,8,6 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I flew through that workout, as all the machines I needed were free at the right times. I'd peek into the free-weight area every so often, but it was a no-go. I may hit the IM gym tomorrow for some solitude and the ability to do exactly what I want for legs--well, except no calf machine. Crap!
Diet/Supps: 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).

JONATHAN--MONDAY, JUN. 23, '14: CHEST, BACK, ABS (TORQ + DXO)
In need of some variety today, so I went with standard TORQ, DXO, and even a bit of X-celeration. I love the burn and the incredible pump from the insane reps of Super TORQ, but I also like the variety of different exercises and rep tempos, so this was just what the doctor ordered...
Chest: DB bench presses (3x30,20,10(10)(7)—drop set + X Reps); Incline flyes (3x8—DXO + X Reps); Dips (3x15 + X Reps)
Back:
V-grip DB rows (3x30,20,10(9)(8)—drop set + X Reps); DB pullovers (3x7—DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
While the pump wasn't quite as intense, the workout was still great, and the little bit of variety goes a long way towards keeping the intensity up. Basically a carbon copy of what I did last Thursday, though I never got around to blogging about it. That workout resulted in some nice soreness, and even though the workout takes a bit longer with the full POF treatment, it's still short enough to bet back to the reality of Monday. The change-up of tension times and rep cadence is a great recharge.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).


STEVE--FRIDAY, JUN. 20, '14: CHEST, BACK, ABS (4X)
So I get to the gym, and there are no parking spaces. Zero. Uh-oh, bad sign. Luckily, I think it was due to a popular exercise class; however, the weight-training floor was still somewhat crowded. Had to improvise a bit, but still had a killer workout...
Chest: Hammer-machine decline presses (4x12 + X Reps); Hammer machine incline presses (3x10 + StatX); Low-incline flyes (2x12,9)
Back: Parallel wide-grip cable rows (4x12 + X Reps); Wide-grip pulldowns (3x10 + X Reps); DB pullovers (3x12); Lateral/shrugs (2x10) ss DB upright rows (2x10)
Abs: On-the-floor crunches (2x20,15); Planks (2x40 sec); On-the-floor iso ab contraction (1x50 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The ab machine I wanted to use was taken, so I went to the mat and did On-the-floor crunches, with lower legs resting on a bench, and I supersetted with Planks. I ended abs with On-the-floor ab contractions, which is in the finish crunch position pulsing, twisting and flexing for 50 seconds. Burn, baby, burn.
Diet/Supps: 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).

STEVE--WEDNESDAY, JUN. 18, '14: DELTS, ARMS (4X + semi-TORQ)
I've been adding either delts or arms to various other workouts, including legs, over the past month. So it's been a while since I've trained shoulders and arms together--the way my split is designed. Well, today I was back to it--and the gym was fairly empty again (I went early). That means I got to do almost all the moves I wanted--including lots of DB work for biceps. And some ending TORQ sets triggered a killer pump!…
Delts: Arnold presses (3x10 + StatX); One-arm cable laterals (3x10 + StatX); Machine laterals (3x22,16,12 + StatX); Bent-over laterals (2x15,12)
Triceps: Elbows-flared pushdowns (3x12 + X Reps); Cable pushouts (3x12); Pushdowns (2x20,15 + X Reps)
Biceps: Seated DB curls (3x12); Incline curls (3x10); Concentration curls (2x20,15 + StatX)
Brachialis/Forearms: Alternate hammer curls (2x10,8--all sets to failure); Wrist curls (2x20,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I really wanted to end triceps with some DB pullovers, as I feel a great stretch in the long head and those really give my tri's extra sweep. But at that point in my routine there were not flat benches available. I figured that I did them on Monday for back, so I'll try to do them again on Friday when I hit back again. Also, I love hitting semi-TORQ, two higher-rep sets, to finish--usually around 20,15. Really sends the pump through the roof.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUN. 18, '14: DELTS, ARMS (SUPER TORQ + TORQ)
I had so much going on this morning that it was a really late start for my workout, so I stuck with Super TORQ, as it's incredibly efficient and not all that time consuming. Plus, there's a good chance I'll stick with it on delts and arms regardless, as the pump is a always freaky...
Delts: Seated DB presses (5x50,40,30,20,10(9)(7)—drop set + X Reps); DB upright rows (3x30,20,10 + X Reps)
Arms: DB extensions (5x50,40,30,20,10 + X Reps) ss DB curls (5x50,40,30,20,10 + X Reps); Overhead extensions (1x20(8)—X Pause + X Reps) ss Incline curls (1x20(9)—X Pause + X Reps)
Forearms: Forearm rockers
(3x30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
A rushed workout, but didn't skimp on anything, so no complaints at all. Changed it up a bit on arms by adding a high-rep superset to get some stretch overload work, and condensed forearm work into Rockers just to speed things up, as you can easily hit flexors and extensors with one exercise.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, JUN. 17, '14: LEGS (4X)
I can't remember the last time I did a full leg workout at the commercial gym. I was in early today, and the place was pretty empty. Nice. Got right in the squat rack for a double-dose of lower-body growth--Front squats supersetted with Back squats. Let's hit it…
Quads: Front squats (3x5) ss Back squats (3x9); Leg extensions (3x10 + X Reps; drop set on last to 5 reps)
Hamstrings: Hyperextensions (3x10); Leg curls (3x10 + X Reps; drop on last to 5 reps)
Calves: Leg press calf raises (3x12 + X Reps); Standing calf raises (3x10; drop on last set to 6 reps); Seated calf raises (1x15(5)(5)(4)(4)--rest/pause)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great workout. I didn't have to wait for anything, and my pump was intense. Tried to keep from screaming on Leg extensions. Man, those are painful. I probably should have done Sissy squats, but the Squat supersets were pretty taxing--although the weight felt pretty light. Looks like I found my perfect time for legs at the commercial gym.
Diet/Supps: 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).

JONATHAN--TUESDAY, JUN. 17, '14: LEGS (DP 4X + DXO + 4X + SUPER TORQ)
Variety was the name of the game today. I do love Super TORQ on its own, but it always takes a different mindset, and I wanted to feel some weight today, so I started with DP 4X and bounced around between techniques as the workout went on. Always nice to live without rules in th gym. LOL...
Quads: One-leg split squats (4x12,10,8,7 + X Reps); Squats (1x15 + X Reps); Sissy squats (3x7—DXO + X Reps)
Hamstrings: Stiff-legged deadlifts (4x15,12,9,8 + X Reps); Alternate leg curls (3x12 + X Reps)
Calves: Donkey calf raises (5x50,40,30,20,10 + X Reps); Seated calf raises (3x20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
The DP 4X on split squats was just what the doctor ordered. Each leg got complete isolation, and the weight felt really nice. Of course, I'm so spoiled by the insane pump from Super TORQ that I had to add a "bonus" set of squats as a superset with the last set of split squats, and did them with a quick rep cadence. The burn was fantastic, so it felt like a really good combination of heavier work loads and long tension times. As you can see above, I bounced around between DXO, DP 4X and 4X (3X technically) for everything else, and it allowed me to keep my intensity high because of the break from the norm.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, JUN. 16, '14: CHEST, BACK (DP 4X + semi-TORQ)
I had to hit it early and hit it quick today. That's why I opted for a combo-to-grow workout, combining Downward-Progression 4X and semi-TORQ. It was a fast 3-3-2 attack; that is, three sets, three sets and two sets, the last two with semi-high reps. Here we go...
Chest: Machine dips (3x12,9,7 + X Reps--add weight every set); Hammer machine incline presses (3x12,8,6 + StatX--add weight every set); Flat flyes (2x20,15)
Back: Parallel wide-grip cable rows (3x12,7,5(4) + X Reps--added weight each set; drop set on last); Separate-handle pulldowns (3x12,8,5(4) + X Reps--add weight every set; drop set on the last); DB pullovers (2x20,15); Lateral/shrugs (2x20,15 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Unfortunately, I did not have time for abs, as we are on deadline with the magazine (Iron Man). Had to rush back to it. I may add some ab work tomorrow, although if I do Front squats, my core gets a pretty good hammering just holding my torso upright as I squat. Today's workout was quick but fantastic. Love combining DP 4X and higher reps on iso moves. Feel the deep fibers fire and finish with an aggressive pump.
Diet/Supps: 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).

JONATHAN--MONDAY, JUN. 16, '14: BACK, CHEST, ABS (SUPER TORQ)
What a fantastic Father's Day! Started with an incredible workout, then I got a bunch of cool stuff I don't deserve, and then it was a day on the town not thinking about work or anything else other than family. Good times! Back to reality this mornig, but carrying on with the great-workout theme...
Back/Chest: V-grip DB rows (5x50,40,30,20,10(9)(8)—drop set + X Reps) ss DB bench presses (5x50,40,30,20,10(8)(8)—drop set + X Reps)
Abs:
Full-range crunches (5x50,40,30,20,10 + X Reps); Planks (1 x 120 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
I switched the order around this morning, so it was back first and then chest. Good change, and it's always interesting how unique the pump feels when swapping order. I don't know that I can say one feels better than the other, but variety is good regardless.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--SUNDAY, JUN. 15, '14: DELTS, ARMS (SUPER TORQ + TORQ)
Father's Day, but I wasn't about to take the day off. I trained legs on Friday, but never got around to blogging, and yesterday was a rest day, so I was all-in this morning. Plus, it gave my family some time to wake up and get some goodies ready for me while I was sweating in the basement. LOL...
Delts: Seated DB presses (5x50,40,30,20,10(9)(7)—drop set + X Reps); Lateral raises (3x30,20,10(9)(7)—drop set + X Reps)
Arms: DB extensions (5x50,40,30,20,10(9)(7)—drop set) ss DB curls (5x50,40,30,20,10(8)(7)—drop set)
Forearms: Wrist curls (3x30,20,10 + X Reps) ss
Reverse wrist curls (3x30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Great workout, and arms were oddly swollen. So much so that I wished I had taken before and after measurements just from this workout. Great start to an incredible day with my family, and plenty of good times around town.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--THURSDAY, JUN. 12, '14: BACK, CHEST (SUPER TORQ)
Workout got cut short today, but I still managed to get back and chest in with no problem. It was just abs that I missed, but I'll head back down to the gym this afternoon to get them done...
Chest/Back: DB incline presses (5x50,40,30,20,10(8)(7)—drop set + X Reps) ss Undergrip DB rows (5x50,40,30,20,10(8)(6)—drop set + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Without abs, this workout looks crazy short in writing, and it didn't take a whole lot of time, but I didn't feel like I missed anything. Chest and back were done, so it was very efficient, and I'll get a double-split today since I'll have to do abs this afternoon. One of the many times I really appreciate the home gym.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, JUN. 11, '14: LEGS, DELTS (4X)
Looked like ballistic day at the gym--everyone was throwing their weights, even on leg extensions. Yikes! I refused to go with the flow and kept my tempo at one up three down--and I had my daughter do the same. We like having joint cartilage, thank you. I trained with her for about half of my workout, and it was a great one, as I combined legs and delts…
Quads: Smith-machine squats (3x12); Leg extensions (3x10 + X Reps)
Hamstrings: Hyperextensions (3x12); Leg curls (3x10 + X Reps)
Calves: Seated calf raises (4x20,15,12,10)
Delts: Machine presses (3x12); Machine laterals (3x10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: My calves were still pretty damaged from the TORQ workout last week, so I went with soleus work only today. Higher reps on seated calf raises, as that under-the-gastroc muscle tends to respond best to higher reps. I wanted to do free-bar squats, but all the racks were taken, so my daughter and I opted for the Smith machine. Felt really good--and I got down deep with a slow negative on every rep. Quads were on fire, especially since I did them non lock style. I also emphasized the negative on every rep of Leg extensions. I haven't been doing these often, so I'm sure I'll be sore again. Love the limp of a legit leg lashing.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUN. 11, '14: DELTS, ARMS (SUPER TORQ + TORQ)
What can I say? Delts never look full enough to me, so that's where I added some work beyond just Super TORQ. I made sure not to get carried away, though, as I don't want to fall into the overtraining downward spiral. Not because of the routine alone, but the combination of that plus a few other forms of stress at the moment...
Delts: Seated DB presses (5x50,40,30,20,10(9)(7)—drop set + X Reps); DB upright rows (3x30,20,10(9)(7)—drop set + X Reps)
Arms: DB extensions (5x50,40,30,20,10(9)(7)—drop set) ss DB curls (5x50,40,30,20,10(8)(7)—drop set)
Forearms: Wrist curls (3x30,20,10 + X Reps) ss
Reverse wrist curls (3x30,20,10 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
Delts felt great after the Seated presses, but I simply wanted a bit more, so I went with TORQ on DB uprights. Great stuff! Went up in weight a bit on the arm work, so the 2nd and 3rd sets were a bit of a struggle, but it made for an even more intense pump, so I was all in. Decided to up the workload on forearms with TORQ supersets, too. Luckily my hands still work for typing afterward. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--TUESDAY, JUN. 10, '14: LEGS (SUPER TORQ)
It doesn't seem right that a single exercise should be enough for a bodypart, but it is. Oh, it is! LOL! Quads, hamstrings and calves were searing with pain this morning, and the skin around my quads felt like it was on the verge of splitting...
Quads: Squats (5x50,40,30,20,10 + X Reps)
Hamstrings: Alternate leg curls (5x50,40,30,20,10 + X Reps)
Calves: Alternate calf raises (5x50,40,30,20,10(7)(3)—drop set + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
While I used Super TORQ for my last leg day, it wasn't "complete." Squats started at 40 reps, but I also had to rest a bit every 12-15 reps just to get through the burn. Not this time. I powered through all the reps, and it became a game of will power. As much as I hate it, this will probably be the leg workout I use for a while. Insane pain to gain. Ha! Super TORQ on alternate leg curls took a while, and I'm pretty sure it was my bones I felt burning. Sitting may be an issue tomorrow. Calf raises took forever, too, as I did those with alternate legs, but they felt much better than doing them together. Ended with drop sets, but you can see that my reps fell big time, so calves were completely done.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, JUN. 9, '14: CHEST, BACK, ABS (DP 4X + 4X)
Another Monday at the commercial gym, and the free-weight area was packed. So it was on to the machines--most exercises I did with Downward Progression 4X, which is adding weight to each set, resting about 40 seconds between. Excellent choice after last week's TORQ barrage..
Chest: Machine dips (4x12,10,8,6 + X Reps); Machine flyes (3x10); Machine incline presses (3x10 + StatX)
Back: Parallel wide-grip cable rows (4x12,10,8,6 + X Reps); Wide-grip pulldowns (4x12,10,8,6 + X Reps); Rope cable upright rows (4x12,10,8,6 + X Reps); DB pullovers (3x12); DB shrugs (2x15,12 + X Reps)
Abs: Floor crunches (2x25,20) ss Planks (2x40 secs)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Since I did TORQ and Super TORQ last week--and my legs are still sore!--I decided to do Downward-Progression 4X today on most exercises. That gave me a progressively heavier load on each set, but still with only 40 seconds between. Had a great workout--felt good to use some heavier poundages--without that high-rep excruciating burn; not that that's a bad thing. Variation is the key to more mass creation, so I strive for periodic rotation.
Diet/Supps: 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).

JONATHAN--MONDAY, JUN. 9, '14: CHEST, BACK, ABS (SUPER TORQ)
Had a great weekend with family, plus some much needed time with out-of-town friends and even some hot IMSA racing action in the mix. Much more fun activity than I'm used to, so my body decided a Monday morning was the perfect time to get a bonus hour of sleep. Not something my brain would've agreed too, however. LOL...
Chest/Back: DB bench presses (5x50,40,30,20,10(10)(8)—drop set + X Reps) ss V-grip DB rows (5x50,40,30,20,10(8)(7)—drop set + X Reps)
Abs:
Full-range crunches (5x50,40,30,20,10(10)(9)—drop set + X Reps); Planks (1 x 120 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Being short on time this morning forced me to keep the rest times short, and it also forced me to do Super-TORQ only—probably what I should be doing anyway. The chest and back Super-TORQ supersets had my whole upper body feeling full and my lungs feeling empty. I made sure to keep rest times between super sets farily low, and that alone kicked things into overdrive. It was a beast of a workout, and didn't take up a whole lot of time. Pump was unreal, and I think dropping the extra sets might be good if I'm doing each body part twice per week. There's definitely no shortage of burn or tension time.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, JUN. 6, '14: CHEST, BACK (TORQ)
Only had free weights available today at the IM gym, so I chose to do TORQ supersets--chest with back. And by the way, my legs are so sore from Wednesday's TORQ attack that I'm limping around like I jumped out of a five-story building. Today's workout was short, but very tough--and I have no doubt I will be in more pain tomorrow. Great, if my legs are still sore, I can have pain from head to toe--a sure sign I'm set to grow…
Chest-Back: DB decline presses (3x30,20,15) ss Chest-supported undergrip DB rows (3x30,20,15); DB pullovers (3x30,20,15) ss Low-incline flyes (3x30,20,15)
Upper back/delts: DB upright rows (3x30,20,15 + X Reps); Lateral/shrugs (2x20,15); DB shrugs (1x25)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Wow, supersetting chest and back is tough, especially with high-rep TORQ--and Mr. America Doug Brignole does it with Super-TORQ--50-40-30-20-10. And he does drop sets on the last one. Granted, he only does one exercise per muscle, but still, it turns the gym into a torture chamber. With standard TORQ the reps are 30-20-15, but you use two to three exercises per muscle. Any way you slice it, the pain to gain is intense and immense. (For Mr. America Doug Brignole's complete Super TORQ program and an in-depth interview with him, see The Power-Density Mass Workout 2.0 e-book on sale HERE)

Diet/Supps: 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).


JONATHAN--THURSDAY, JUN. 5, '14: BACK, CHEST, ABS (SUPER TORQ + TORQ)
Added a new twist of pain today. I had already been doing Super TORQ super sets for arms, so I thought I'd give it a try for chest and back. If a muscle-searing burn is what you're after, these are your answer...
Back/Chest: V-grip DB rows (5x50,40,30,20,10(9)(8)—drop set + X Reps) ss DB incline presses (5x50,40,30,20,10(8)(7)—drop set + X Reps); DB pullovers (3x30,20,15) ss Incline DB flyes (3x30,20,15 + X Reps); Bent-arm bent-over laterals (2x20 + X Reps) ss Dips (2x15 + X Reps)
Abs:
Leg raises (3x20,12,10) ss Full-range crunches (3x20,18,15 + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Well, that'll get you in shape! LOL! I did supersets on everything today, and it was intense. Muscle fibers were on fire, and so were my lungs. A really unique pump, too, with chest and back in full swell mode. Yes, I'll be sore tomorrow, but I think I'll survive. Arms are still sore from a couple of days ago, but it's a really good sore, and hoping it results in new growth. I know my pain tolerance will be hire regardless.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, JUN. 4, '14: LEGS, DELTS, ARMS (TORQ)
I was explaining TORQ and SUPER-TORQ to my youngest daughter, and she was excited to try it. That got me fired up, as did Doug "Super-TORQ" Brignole's recent contest pics and win, so I decided to train with her and demonstrate. We only did one exercise per target muscle, three sets, but tried to keep the reps high. My daughter did better than I did on some exercises. We will both be very sore. (I am still sore from Monday's Super-TORQ chest/back/abs assault)…
Quads: Squats (3x40,30,20--add weight each set)
Hamstrings: Leg curls (3x30,20,15)
Calves: Standing calf raises (3x30,20,16)
Delts: Machine laterals (3x35,25,17)
Triceps: V-bar pushdowns (3x35,25,15)
Biceps: Cable curls (3x35,25,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: That doesn't look like much on paper, but it was grueling. In fact, after Squats we both limped to the leg curl machine--major fatigue in butt, quads and hams. And that made Leg curls even harder with a burn from hell. My daughter actually got 40 reps on many of her first sets; I had a bit of trouble on some, especially calves. They seized up and I barely got 30 on my first set. TORQ is a painful sarcoplasm-building mo-fo. Love the pump though.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, JUN. 4, '14: DELTS, ARMS (SUPER TORQ + TORQ)
A huge storm rolled through at about 2 a.m., so sleep was deprived a bit. I got a late start because of it, and trained on more of an empty stomach than I like, but it's hard to avoid a skin-stretching pump with the ultra-high reps, so it only took one set to get into the swing of things...
Delts: Seated DB presses (5x50,40,30,20,10(9)(7)—drop set + X Reps); Lateral raises (3x30,20,15 + X Reps); DB upright rows (2x20 + X Reps)
Arms: DB extensions (5x50,40,30,20,10(9)(8)—drop set) ss DB curls (5x50,40,30,20,10(8)(8)—drop set); Overhead extensions (3x30,20,15 + X Reps) ss Incline curls (3x30,20,15 + X Reps)
Forearms: Wrist curls (1x30 + X Reps) ss
Reverse wrist curls (1x30)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with Super TORQ and TORQ sets.
Summary:
I was behind this morning, and the workout kept getting later, so it was a tough call whether to grab my next meal and train much later, or just go for it despite not having eaten for about 2.5 hours. I opted to train with stomach pain. LOL! Wasn't bad after the first set, but not something I want to do all the time. Training went really well, and the Super TORQ supersets for arms have to have a positive effect on metabolism, as there's a lot of breathing going on. The pump throughout arms and shoulders at the end of this workout is always worth the huffing, puffing and pain.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--TUESDAY, JUN. 3, '14: LEGS (SUPER TORQ + TORQ + DXO)
Here I was thinking that yesterday's workout was painful. WOW! I can't rememb er if I've ever used Super TORQ on squats before, but there's probably a reason... If I did, I erased it from memory. LOL! It felt like someone attached an air hose to my quads and blew them up after the first set of 40...
Quads: Squats (5x40,30,25,20,15 + X Reps); Sissy squats (3x8—DXO + X Reps)
Hamstrings: Stiff-legged deadlifts (3x10—DXO + X Reps); Alternate leg curls (3x30,20,15 + X Reps)
Calves: Calf raises (5x50,40,30,20,10(10)(8)—drop set + X Reps); Donkey calf raises (3x20—DXO + X Reps); Seated calf raises (3x15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
I couldn't manage a full 50 reps on the first set of squats, but it wasn't for lack of trying. Misjudged my endurance moreso than the weight, but the burn simply became unbearable. The weight stayed basically the same for each set, as fatigue was rearing its head. Quads haven't felt like that in years, if ever. Funny thing is that I had no intention of using Super TORQ on quads today, so I surprised myself with them. Probably a good thing, as I probably would've rationalized standard TORQ or regular sets instead. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, JUN. 2, '14: CHEST, BACK, ABS (SUPER TORQ, TORQ)
And now for something completely different--I've been going back and forth with Mr. America Doug Brignole about his Super TORQ method. He just entered a contest at Muscle Beach and looked absolutely fantastic at age 55, maybe his best condition ever. He gives a tip of his hat to our 4X mass method for helping him develop his higher-rep, downward-progression system. After seeing his pics, I decided to go Super TORQ and TORQ today. Wow, what an incredible pump, but I'd forgotten how incredibly painful it is. Still, great change to gain...
Chest: Machine dips (4x50,35,25,15(8)(7)); Machine incline presses (3x25,15,10)
Back: Wide, parallel-grip cable rows (4x50,35,20,10(8)(7)); Wide-grip pulldowns (3x30,20,15(9)(6)); DB upright rows (3x30,20,15 + X Reps)
Abs: On-the-floor crunches (3x50,35,25(10)(7)); Planks (2x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I added weight on each set for the Super-TORQ sequences, then reduced for the drop sets on the last set. Doug usually does 5 sets, but I only managed 4, as my reps fell faster than I anticipated. Maybe I increased the weight too much--or maybe I'm just not used to the excruciating pain of high reps. Wow! On most of the TORQ sequences I did not add weight--although I did on the Pulldowns and Crunches. As I write this there is a definite deep ache in all of my target muscles. They are spent--in a unique way. The question is, should I Super TORQ legs tomorrow? I won't say yes yet--or I might have nightmares tonight. Lol. (More on Mr. America Doug Brignole's Super TORQ and an interview with him in The Power-Density Mass Workout 2.0 e-book.)
Diet/Supps: 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).

JONATHAN--MONDAY, JUN. 2, '14: CHEST, BACK, ABS (SUPER TORQ + TORQ)
Holy hellfire! If muscle burn equates to growth, good things are about to happen. I was charged up for a good workout today, and that's what I got. A couple of days in the warm sunshine does wonders for motivation...
Chest: DB bench presses (5x50,40,30,20,10(10)(8)—drop set + X Reps); Incline DB flyes (3x30,20,15 + X Reps); Dips (2x15 + X Reps)
Back: Undergrip DB rows (5x50,40,30,20,10(9)(8)—drop set + X Reps); DB pullovers (3x30,20,15); Bent-arm bent-over laterals (3x20 + X Reps); DB shrugs (3x30,20,15 + X Reps)
Abs:
Full-range crunches (5x50,40,30,20,10(10)(9)—drop set + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and Super-TORQ sets.
Summary:
Another Monday and another bad sunburn to deal with while laying on a bench in the gym. No effect on the workout, though, as motivation was super high today—it has to be in order to push through Super-TORQ sets. LOL! Trying to find the perfect balance of time under tension and volume, so I'll have to watch for signs of doing too much, but today's plan sure felt great, albeit painful. I used full Super-TORQ plus drop sets on the midrange exercises, TORQ on the stretch moves, and then medium--speed high reps to end withfor optimal occlusion and peak contraction. Fantastic feel, and not an overly long workout because of the 30-45 second rest periods.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--THURSDAY, MAY 29, '14: CHEST, BACK, ABS (SUPER-TORQ)
I'm surprised I didn't smell any burning flesh this morning, because chest and back were on fire from the incredibly deep burn. Back seemed to respond a bit better to the Super-TORQ sets, but chest was still engulfed in flames...
Chest: Incline DB presses (5x50,40,30,20,10(9)(7)—drop set + X Reps); Parallel DB bench presses (5x50,40,30,20,10(8)(7)—drop set + X Reps)
Back: V-grip DB rows (5x50,40,30,20,12(10)(9)—drop set + X Reps); Bent-arm bent-over laterals (5x50,40,30,20,10(10)(8)—drop set + X Reps): DB shrugs (4x50,40,30,20 + X Reps)
Abs:
Full-range crunches (5x50,40,30,20,12(10)(9)—drop set + X Reps); Planks (2 x 90 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Two sets per bodypart may not look like much, but when you look at the time under tension or number of reps per exercise (generally over 165 total reps), that makes it easier to understand how much density training is going on, or fitting more work into less time. The deep muscle burn is unreal, and the pump is hard to describe. Chest felt great, but back training was especially good today. The amount of time spent on Bent-arm bent-over laterals allowed a whole new level of feel in my mid back. Traps got more indirect work than I was expecting to feel, so I didn't do the last set of 10 on DB shrugs, but they were still on the verge of cramping. Full-range crunches will require a bit more added weight for the later sets next time, but the drops felt really good. Worked hard to add more time to the Planks, too, as I'm still really happy with the way I feel overall as a result of that exercise—regardless of how boring they are.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--WEDNESDAY, MAY 28, '14: DELTS, ARMS (TORQ + SUPER-TORQ)
After seeing Doug Brignole's photos from his competition over the weekend, my faith in long tension times was renewed. In fact, Doug created the Super-TORQ technique from which we designed TORQ, so I had to give it another go since it had been a while...
Delts: Seated DB presses (5x50,40,30,20,10(8)(6)—drop set + X Reps); Lateral raises (3x30,20,15(12)(9)—drop set + X Reps)
Arms: DB extensions ss DB curls (5x50,40,30,20,10(9)(8)—drop set + X Reps)
Forearms: Wrist curls (1x20(18)(12)—drop set + X Reps);
Reverse wrist curls (1x20(15)(12)—drop set + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
I've used Super-TORQ a couple of times on weekend training lately, but just for one exercise on calves. I forgot the fiery intensity that comes out of doing 50 reps. Hurts so good. For delts I did Super-TORQ up front, and even did them Brignole style with drop sets at the end, plus a few X Reps for good measure. WOW! Delt development is a weak area for me, so I also did Lateral raises with standard TORQ, but I added drop sets to the end there, too. I combined triceps and biceps in order to do Super-TORQ super sets, and I honestly don't think I've ever felt anything like that before. The pump was literally skin-stretching. Arms felt enormous at the end of the workout, and with back-to-back high-rep sets, this would be a great way to get some hormone boosting from the workout, which may equate to some serious fat burning. If I can stomach the insane tension times for a while, this might be what I continue with for the next few weeks.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).


STEVE--TUESDAY, MAY 27, '14: CHEST, LEGS, BACK, ABS (X-CENTRIC)
This was one of the weirdest workouts ever. Yes, it was after a holiday--and I was out of town last Thursday and Friday, so I'd missed a couple of workouts. Then I had both of my daughters at the gym today wanting me to show them proper exercise performance and to spot them. So I decided to do some of the exercises with them--BUT I did every exercise in X-centric style. I lifted in one second and lowered in six--two to three sets per exercise. Wow, I think I will be very sore tomorrow. But I got a lot of bodyparts out of the way with efficient negative-accentuated work. Nice...
Chest: Bench presses (3x8,7,6--all sets X-centric); Hammer wide-decline presses (2x9,8--all sets X-centric)
Quads: Front squats (2x8,7--all sets X-centric); Back squats (1x8--X-centric); Leg extensions (3x8,7,7--all sets X-centric)
Hamstrings: Flat-back hyperextensions (2x9,8--all sets X-centric); Leg curls (2x8,7--all sets X-centric)
Calves: Leg press calf raises (2x9,8--all sets X-centric; 1x12); Seated calf raises (1x8--X-centric; 1x12); Standing calf raises (1x8--X-centric; 1x12)
Back: Machine rows (1x8--X-centric); Wide-grip pulldowns (1x8--X-centric); Undergrip pulldowns (1x8--X-cenric); Hammer high rows (1x9--X-centric); Cable upright rows (2x9,8--all sets X-centric; 1x10)
Abs: Machine crunches (3x9,7,6--all sets X-cen); Planks (3x45 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Lots of exercises with focused X-centric work. Felt great, pumped up nicely and got lots of stares. The slow-mo is confusing to others in the gym because most throw the weights. I haven't done flat-bench presses in ages, but my oldest daughter insisted, so I spotted her for a regular 3X sequence, and I did X-centric sets between hers. Perfect for driving my hands inward isometrically during the slow downward stroke to activate the pecs even more. After chest, my other daughter arrived and wanted me to spot her on squats. Again, I decided to just work them with her. I did two sets of X-centric Front squats and one of X-centric Back squats. I felt both of those, but the capper was leg extensions. The IM gym got rid of the leg extension machine, so I haven't done them in about six months. The X-centric style made them extra cringe-worthy. Hope I can walk tomorrow.
Diet/Supps: 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).

JONATHAN--TUESDAY, MAY 27, '14: LEGS (TORQ + DXO)
Had a great Memorial Day with family and friends, and that carried over to a great workout this morning. Of course, just when you're getting used to perfect spring weather after a long and cold winter, summer-like weather starts to slap you in the face. I'm not a big fan of the humidity, but one good thing about it is that it makes me sweat twice as much as I normally would. Hopefully that helps clear out some of the dessert toxins from yesterday. LOL...
Quads: Step-back lunges (3x15,12,10 + X Reps); Sissy squats (3x8—DXO + X Reps); Squats (3x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x10—DXO + X Reps); Alternate leg curls (3x30,20,15 + X Reps)
Calves: One-leg calf raises (3x30,20,15 + X Reps); Donkey calf raises (3x15—DXO + X Reps); Seated calf raises (3x15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
I was amped for a great leg workout, but had no desire to do 30 reps per leg on lunges, so I increased the weight a bit. Felt great, so I went up on the last high-rep rounds for quads, too. Plus, a focused on the top contraction as much as possible. Hamstrings seemed to respond better today, and I'm not sure if it's the heavier lunges, or just a fluke, but we'll see on Friday's leg workout. Calves felt great, and DXO reps on Donkey calf raises felt incredible.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--MONDAY, MAY 26, '14: CHEST, BACK, ABS (4X)
Memorial Day Monday, and time is slim! Knowing that I have work to do, and then a house to clean up before prepping for a small gathering at our house, I decided to got with a more basic approach this morning. Plus, I just hand the hankerin' for something heavy, so I used short rests of 4X, but with heavier weights, and I only did 3 sets instead of 4...
Chest: DB presses (3x12,10,8 + X Reps); Incline DB flyes (3x10,8,8 + X Reps); Decline presses (3x12,10,6 + X Reps)
Back: V-grip DB rows (3x15,10,8 + X Reps); DB pullovers (3x10,9,8 + X Reps); Bent-arm bent-over laterals (3x12,10,9 + X Reps)
Abs:
Leg raises (2x15) ss Full-range crunches (2x15 + X Fade); Planks (2 x 80,70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
A bit of a time crunch this morning, so I dropped TORQ and DXO, but made sure to use a very controlled cadence to make sure my time under tension didn't fall off too far.Felt great to lift some heavier weights, but the pump wasn't what I was hoping for. Still a great one, though, and I'll likely be sore tomorrow just from using some different muscle fibers. Of course, there's some serious lawn mowing ahead of me this morning, too, so I'll consider that as bonus time under tension. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--THURSDAY, MAY 22, '14: BACK, CHEST, ABS (TORQ + DXO)
Great workout today, and pump was great, but it's time to start planning some additions to the gym. Back training is someone limited in choices at the moment, and I miss being able to do chins or pull downs, so I see a chinning bar being added in the near future...
Back: V-grip DB rows (3x30,20,12 + X Reps); DB pullovers (3x10—DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Reps): DB shrugs (3x10—DXO + X Reps)
Chest: Incline DB presses (3x30,20,12 + X Reps); DB flyes (3x10—DXO + X Reps); Dips (3x15 + X Reps)
Abs:
Leg raises (2x15) ss Full-range crunches (2x15 + X Fade); Planks (2 x 80,70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Back and chest felt great, but as mentioned above, I'm missing pull downs, so I'll plan a solution for that. Still getting impressive back work regardless, though. I've slowed down the reps on Dips a bit. They're not the greatest chest exercise as it is, and doing faster reps seems to put most of the stress on triceps, but a more controlled rep cadence allows me to actually use and feel my pecs much more. Ab training has been going great, and I think the Planks have helped quite a bit with overall posture, too. Of course, as you get stronger on them, they get more boring, so I might add some variety to keep them from getting too monotonous.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, MAY 21, '14: DELTS, ARMS (4X)
Free-weight area was overflowing when I got to the gym, so it was an all-machine delt day. Midway through my workout it started clearing out, so I got to hit biceps and forearms with DBs; however, most of my workout was cables and machines. I stuck with basic 4X and POF--with a positions switch. I trained stretch at the end of each bodypart routine. Great idea. I used heavier straight sets--which weren't that heavy considering the 4X pre-fatigue on midrange and stretch exercises. Still, felt awesome…
Delts: Machine presses (3x10 + StatX); Machine laterals (3x15); One-arm cable laterals (2x10,8) ss One-arm cable upright rows (2x6,5 + X Reps--both sets to failure)
Triceps: Machine dips (3x10 + X Reps); V-bar pushdowns (3x10 + X Reps); Cable pushouts (3x12,10,8--both sets to failure); DB pullovers (2x12)
Biceps: Seated DB curls (3x10); Concentration curls (3x10 + StatX); Incline curls (2x10,8 + StatX--both sets to failure)
Brachialis/Forearms: Rope hammer curls (3x12,10,8--all sets to failure); Wrist curls (2x20,15); Rockers (1x25)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: As we've been saying in our e-newsletter lately, switching positions in a POF protocol is a simple change-to-gain strategy. Simply moving the stretch-position exercise to the end really gave my muscle a different feel with a deep ache. I also did heavier straight sets on those exercises, rather than a 3X or 4X sequence. Growth fibers were fried.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, MAY 21, '14: DELTS, ARMS (TORQ + DXO)
A bit of a late start on the workout this morning, but I still had enough time to get everything in. Great workout, and the pump was pretty outstanding, though not as good as it could've been—probably because it had been 3 hours since my pre-workout meal rather than the usual 1 hour. Oops...
Delts: Seated DB presses (3x30,20,15 + X Reps); Incline laterals (3x10—DXO + X Reps); Lateral raises (3x20 + X Reps)
Triceps: Incline DB extensions (3x30,20,12); Overhead extensions (3x9—DXO + X Reps); DB kickbacks (3x20 + X Reps)
Biceps: Seated DB curls (3x30,20,12); Incline curls (3x10—DXO + X Reps); Spider curls (3x18 + X Reps)
Forearms: Wrist curls ss Reverse wrist curls (2x20,15 + X Reps); Incline hammer curls (2x15)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
It had been much longer between eating and training than I usually plan for, so I felt a bit low on fuel, but still managed a great workout regardless. I started with Seated presses on a 90° bench for some variety, and they felt great! I also flashed back to the old MRI studies that showed the angle on Incline extensions was better for overall triceps development, so I swapped those in, and I did my DB curls on the 90° bench today, too, as well as swapping in Spider curls for the contracted move. Everything felt so good that I was motivated to add some more forearm work, too, so I ended forearms with Incline hammer curls based on our own advice in yesterday's newsletter.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, MAY 20, '14: LEGS (4X + X-CENTRIC)
Well, it's another IM office leg day--but my workout was different. No, I used pretty much the same exercises, but today I'm trying a leg workout along with one of my "extreme" diet days. That means no preworkout or postworkout shake--only BCAAs. Why did I do this? One reason is that I've seen studies that show growth hormone is amplified significantly with fasted exercise. And other anabolic hormones respond as well, like big T. More on all of this in the Summary below. Still a great workout--energy was up in fact. I even increased a rep on all 3 sets of Squats (immediately after Front squats)...
Quads: Front squats (3x5) ss Squats (3x9); Sissy squats (2x8,6--all Xcen; 1x9 + StatX)
Hamstrings: DB semi-stiff-legged deadlifts (2x9,8--all Xcen; 1x10); Walking lunges (1x10)
Calves: One-leg standing calf raises with DB (2x8,7--both sets Pure Negative); Freehand one-leg donkey calf raises (3x10 + X Reps); Freehand calf raises with negative emphasis (1x17 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: So my breakfast was at 6 a.m., and my workout was at 9 a.m. Slow-digesting oatmeal, a boiled egg and whey protein powder was still digesting and putting aminos into my bloodstream at workout time, so I knew I was fine. The true test will be after when I don't eat. That's when the good hormone optimization will happen. I decided to try this today because I won't get my "extreme diet day" on Thursday. We are celebrating our 30th wedding anniversary. Wow, did I say 30? I am old. Lol. (For more on how this "extreme diet" works and how to use it only two days a week for muscle gain and fat loss, see The Ultimate Super-Size Crash Course.)
Diet/Supps: 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).

JONATHAN--TUESDAY, MAY 20, '14: LEGS (TORQ + DXO)
That was a brutal leg workout. Legs felt great, but I felt horrible. I'm pretty sure the 525 square feet surrounding my gym simply can't hold enough oxygen. LOL! I didn't want to open the window for "fresh" air because it was it's hot and humid outside, and I'm not sure that would've actually helped...
Quads: Step-back lunges (3x25,18,12 + X Reps); Sissy squats (3x8—DXO + X Reps); Squats (2x20 + X Reps)
Hamstrings: Stiff-legged deadlifts (3x10—DXO + X Reps ); Alternate leg curls (2x20 + X Reps)
Calves: One-leg calf raises (3x15 + X Reps); One-leg Donkey calf raises (3x8—DXO + X Reps); Seated calf raises (2x20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Using TORQ on lunges was nauseating. Literally! Quads got hammered, but so did everything else. Lungs were thrashed, and it was hard to force down a post-workout protein drink. Hopefully that will equate to new quad development, as I'll probably duplicate this next time. Legs haven't felt that wrecked in a long time. You can see that I didn't quite get all my reps on the lunges either. I don't know that I even want to try to get any more reps than that, so I might keep the weight the same. LOL! It will be interesting to see how sore I am tomorrow morning.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, MAY. 19, '14: CHEST, BACK, ABS, HAMS, SOLEUS (4X)
Another Monday that I promised my daughter I'd spot her on squats--and train hamstrings with her. As for my "preliminary" chest, back and abs workout, the gym was fairly empty when I arrived, so I went right to the free-weight area and grabbed a flat bench and a pair of dumbbells. Haven't done DB bench presses in a while; felt great, and I slowed it down so I could really feel the weight. A long one today, but worth it...
Chest: DB bench presses (4x12 + X Reps); Low-incline flyes (3x10); Machine flyes (2x10,8 + StatX); Hammer decline presses (2x15,12)
Back: Hammer machine rows (3x10 + X Reps); Machine-assisted chins (3x8); Cable upright rows (3x12); DB pullovers (3x10); DB shrugs (3x12)
Abs: Machine crunches (3x9,7,6--all sets Xcen)
Soleus: Seated calf raises (4x15 + X Reps)
Hamstrings: Leg curls (3x10 + X-Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I felt every exercise today--nervous system was up to the task, and I made it a point to emphasize the negative on every rep. I really like the Machine-assisted chins--with knees on pad and some help from the stack, I can get into the arched position to really blast my lats. Felt great. I also really like finishing my chest with Hammer machine decline presses for higher reps. Wow, talk about a major pec contraction. And speaking of Hammer, the machine for rows I had never tried before. It was perfect, as handles move outward as I rowed; that helped better engage the mid back. Again, I felt every rep, and I'm sure soreness is in my future.
Diet/Supps: 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).

JONATHAN--MONDAY, MAY 19, '14: CHEST, BACK, ABS (TORQ + DXO)
I trained delts and arms yesterday, but just never got around to blogging about it. The first set of DB presses this morning quickly reminded me about something else I did yesterday—I got a sunburn while doing yardwork. LOL! Presses and flyes were painful, but luckily the burn was in the shape of the tanktop I was wearing, so it was fairly isolated. Still a great workout, and a stark reminder that summer is practically here...
Chest: DB presses (3x30,20,12 + X Reps); Incline DB flyes (3x10—DXO + X Reps); Dips (3x20 + X Reps)
Back: V-grip DB rows (3x30,20,15 + X Reps); DB pullovers (3x10—DXO + X Reps); Bent-arm bent-over laterals (3x20 + X Reps); DB shrugs (3x15,15,10—last set DXO + X Reps)
Abs:
Leg raises (3x20,15,12); Full-range crunches (3x10—DXO + X Reps); Planks (2 x 70,65 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
I completely forgot about my sunburn until I laid back on the bench, but the pain somehow managed to kick up my motivation. There's a whole lot of outdoor fun on the horizon, so I was amped up to put my fat-burning furnace in high gear. Luckily, this routine will be pretty helpful in shedding fat while putting on some new muscle, so it's more about keeping the intensity levels high, and making sure the nutrition is dialed in. Workout was great, and the pump was over the top again. I started with V-grip rows for back, and was surprised just how much I felt them in my lats versus my mid-back. Also added a DXO set to the end of shrugs to spice things up a bit. Good stuff! Abs were great, especially since I had my 4-year old son as a training partner at that point. He was running under my legs to make sure my form was good on Leg raises, and he made sure to watch the clock during planks, just to make sure I didn't stop early. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, MAY. 16, '14: CHEST, BACK, ABS (4X + DP 4X)
I went to the gym early today, and my daughter tagged along. I did Seated leg curls with her, spotted her on squats (DP 4X), then did my workout. I was inspired by her squatting--so I also did DP 4X on the first exercise of each bodypart routine. The gym wasn't too crowded, so early morning might be a good time to try. My workout was great--and I have a theory that it's because it followed a hormone-optimizing "extreme-diet" day. I'm back on that radical eating (or non-eating) plan one day a week--and will increase to two in a few weeks. More on that in the Summary below. It works, as my muscle gains and fat loss last summer show...
Hamstrings: Seated leg curls (3x10 + X-Reps)
Chest: Machine dips (4x12,10,8,5 + StatX); Palms-facing machine flyes--last set palms up (3x10 + X Reps); Hammer machine incline presses (3x10--last set 10-sec rest/pauses 6,5)
Back: Wide parallel-grip cable rows (4x12,10,8,6); Bent-arm bent-over laterals (3x12); Wide-grip pulldowns (3x12,10,8,6 + X Reps); DB pullovers (3x10); Rope cable upright rows (4x12,10,8,6 + X Reps); DB shrugs (3x12 + X Reps)
Abs: Machine crunches (3x10); Planks (1x50 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I'm finally motivated to go back on my intermittent-fasting program I formulated and experimented with last summer. Okay, it's not really a fast--only 10 to 12 hours. I eat breakfast, wait 10 to 12 hours then eat dinner. Then I have a small protein drink before bed. I've don't this before with spectacular results--I gained muscle rather than lose it, which is what I thought would happen during my experiment with it last summer--and the fat melted away. How I did it along with my before and after photos are in Chapter 8 of the Super-Size Crash Course. I will kick it up to two "extreme" diet days every seven probably next week. I think it's the ultimate way to kick-start fat loss as summer gets close. At the end of one of these diet days I actually feel leaner. That in itself is motivating. Now I don't do these extreme days on lifting days, however. I do run, but that's to empty the bloodstream of energy substrates so my body taps into fat stores in a big way. I've found that eating six to seven meals a day never allows the body to go into full-on fat-burning mode, at least not to any great degree. I've discovered that these 10-to-12-hour fasts increase growth hormone and testosterone, which improves both muscle growth and speeds fat burning. These extreme days should not be consecutive, however, or you could trigger the starvation switch and burn muscle. One "extreme" day followed by two to three normal-eating days is perfect to accelerate anabolism and blast off fat. Here we go! [If you'd like to try the 2-Days-On, Fat-Gone Diet, see Super-Size Crash Course, only $10 through the weekend. Bodybuilders who have it say that one chapter is worth the price of the e-book--and now it's half price till Sunday. Check it out HERE.]

Diet/Supps: 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).


JONATHAN--THURSDAY, MAY 15, '14: BACK, CHEST, ABS (TORQ + DXO)
I went back to changing the order of back and chest work again today, and it reminded me of how much I like the change. Back work feels a bit better, and chest actually seems to get a better pump this way, too...
Back: Undergrip DB rows (3x30,20,15 + X Reps); DB pullovers (3x10—DXO + X Reps); Bent-arm bent-over laterals (3x20 + X Reps)
Chest: Incline DB presses (3x30,20,15 + X Reps); DB flyes (3x10—DXO + X Reps); Dips (3x18 + X Reps)
Abs:
Leg raises (3x12) ss Full-range crunches (3x15 + X Fade); Planks (2 x 70 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Training back first was a great way to get the day going, and has the odd effect of making training feel better, too. I started chest with upper pecs, so that may have something to do with it. Went back to the supersets for abs today, too.The back-to-back work feels a bit more productive, and keeps the rep count down on leg raises, which seems like a bonus somehow. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, MAY 14, '14: DELTS, ARMS (4X)
Free-weight area was empty when I got to the gym today, so I took advantage of it on my first few exercises. It gradually started filling up, but I managed to finish before it got too crowded. Lots of good basic 3X sequences today--and I ended with TORQ: 30-20-15, although on some exercises it turned into semi-TORQ because the weight felt light at first but got heavy fast. Fatigue is a bitch…
Delts: Arnold presses (3x10 + StatX); Incline one-arm laterals (3x10 + X Reps); Machine laterals (3x30,20,15); Machine rear laterals (3x12)
Triceps: Close-grip DB bench presses (3x12); DB pullovers (3x10); V-handle pushdowns (3x20,15,12)
Biceps: Seated DB curls (3x12); Incline curls (3x10) Concentration curls (2x20,12)
Brachialis/Forearms: Alternate hammer curls (3x10--last set rest/pause to simultaneous hammer curls x 6); Wrist curls (2x20,15); Rockers (2x25,17)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: As you can see, my TORQ sequences were sometimes semi-TORQ. And often I only did two sets. For example, I chose only two on Concentration curls because my biceps were hosed, but also because I knew I still had Alternate hammer curls to come. Arms looked pumped doing those, so I was pleased--just try not to let the eyes wander down to the unpumped calves. Lol. Lots of good free-weight work today--a contrast to my usual machine-dominant shoulders-arms days when the free-weight area is packed. But I see why--it makes you feel jacked.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, MAY 14, '14: DELTS, ARMS (TORQ + DXO)
Wednesday is definitely Pump Day this week. I had some extra caffeine this morning, so I was worried that might have a negative effect on blood flow, but no such problem. Delts and arms blew up, and the feel was fantastic...
Delts: DB presses (3x30,20,15 + X Reps); Incline laterals (3x10—DXO + X Reps); Lateral raises (3x20 + X Reps)
Triceps: Lying DB extensions (3x30,20,12); Overhead extensions (3x9—DXO + X Reps); DB kickbacks (3x18 + X Reps)
Biceps: DB curls (3x30,20,12); Incline curls (3x9—DXO + X Reps); Concentration curls (3x18 + X Reps)
Forearms: Wrist curls ss Reverse wrist curls (1x20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Wow! Great workout, and everything pumped up incredibly well. The TORQ/DXO combo seems to be the hot ticket right now, and I even went up in weight a bit despite the high reps.The only change today was going back to Incline laterals for the stretch move on delts. Had to reduce forearm work only because I was out of time, but even a single high-rep superset proved to be enough for today.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, MAY 13, '14: LEGS (4X + X-CENTRIC)
Another IM office leg day. Had minor soreness from yesterday's leg curls and seated calf work, which was good because I can't do either of those in the IM gym anymore. I really should hit legs at the commercial gym one of these days so I can attack 4X on Leg extensions. It's been so long since I did extensions, I'm sure I'd get mighty sore. Maybe I will try that next week...
Quads: Front squats (3x5) ss Squats (3x8); Sissy squats (2x8,6--all Xcen; 1x9 + StatX)
Hamstrings: DB semi-stiff-legged deadlifts (2x9,8--all Xcen; 1x10); Walking lunges (2x10)
Calves: One-leg standing calf raises with DB (3x10); Freehand donkey calf raises with negative emphasis (3x17 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: My quad and hamstring workouts were pretty much carbon copies of my last leg day. I did change up calves--a 3X sequence for One-leg standing calf raises holding a dumbbell. Then I did a 3X sequence of Donkey calf raises in the power rack--with only bodyweight. Because the weight was not very challenging, I made a distinct effort to really control the negative of each rep. Not quite X-centric, but close. It was a loooong tension time with 15 of those reps per set. I also started with my feet wide and moved them in about six inches on each set. Killer change to gain--but with end-of-set searing pain.
Diet/Supps: 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).

JONATHAN--TUESDAY, MAY 13, '14: LEGS (TORQ + DXO)
I was ready for a severe leg beating this morning, and I got it. The minimalist approach had worked well for a couple of weeks, but I wanted a little extra work today, and my lungs felt up to it, so the walk out of the gym was much tougher than the walk in...
Quads: Squats (3x30,20,15 + X Reps); Sissy squats (3x8—DXO + X Reps); Walking lunges (3x15)
Hamstrings: Stiff-legged deadlifts (3x10—DXO + X Reps ); Alternate leg curls (3x30,20,12 + X Reps)
Calves: One-leg calf raises (3x30,20,15 + X Reps); Donkey calf raises (3x15—DXO + X Reps); Seated calf raises (3x20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Funny that I commented last Tuesday about how that workout didn't look like much on paper, and today only had one extra exercise, so still doesn't look like much. My legs would beg to differ, though. Quads were already shaking after the TORQ sets on Squats, and Sissies really did them in, but I also added 3 sets of Walking lunges to the end. Good transition from quads into hamstring work, but man they were hard! Hamstring work felt a bit more focuse because of it, and I know I'm going to be sore tomorrow, but it was worth it. Calves were still sore from using Super TORQ on Friday, but I was still able to go 100% today.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, MAY. 12, '14: CHEST, BACK, ABS, HAMS, SOLEUS (4X)
I knew I'd be in the gym longer than usual today because I promised my daughter I'd spot her on squats--and train hamstrings and calves with her. The free-weight area was packed when I got there, so I was forced to hit machines for pecs--at least until the end. No problem--machine dips felt great, and I experimented with grips on the flye machine. Pain to gain.
Chest: Machine dips (4x10 + X Reps); Machine flyes--parallel-, under- and over-grip (3x10 + StatX); Hammer machine incline presses (3x10); Flat flyes (1x9--DXO); One-arm cable flyes (1x18)
Back: Separate-handle cable rows (3x10); Separate-handle pulldowns (3x10); Bent-arm bent-over laterals (3x10) ss DB pullovers (3x10); Lateral/shrugs (3x10) ss DB upright rows (3x10); Machine shrugs (1x15,12 + X Reps)
Abs: Machine crunches (3x9,7,6--all sets Xcen)
Hamstrings: Leg curls (3x12 + X-Reps)
Soleus: Seated calf raises (3x15 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I completely forgot about Stiff-arm pulldowns, which I did last Monday and found exceptionally good for blasting lats. I will try to remember for Friday. Also, I did my first set of Machine flyes with a parallel grip; then to increase the range of motion a bit, I used an undergrip (so elbows came together). Last set I tried an over grip, but the first two were best. Really like the undergrip for pec contraction. I decided to end chest with Double-X Overload flyes--that is, with an X-Rep partial between each full rep. Felt great and got me motivated to move to one last exercise, one-arm cable flyes so I could pull my arm across my chest. Great finisher. For back I really liked the cable rows with the separate handles. I could spread my hands at contraction and squeeze my scapulae, which I need to strengthen my middle and lower traps. Great workout--and my daughter is getting strong on squats. We boosted her weight 20 pounds, and she still got plenty of reps in perfect form.
Diet/Supps: 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).

JONATHAN--MONDAY, MAY 12, '14: CHEST, BACK, ABS (TORQ + DXO)
Great workout, but it helps that I came to the sudden realization that there's only about 5 weeks until it's officially summer. Need to keep it in high gear if I want to make this the summer of sunshine. I spent last summer indoors for the most part, simply from being so busy, but I'm in dire need of vitamin D, so I might adjust my work schedule to make sure I get some fresh air...
Chest: DB presses (3x30,20,12 + X Reps); Incline DB flyes (3x10—DXO + X Reps); Dips (3x18 + X Reps)
Back: Undergrip DB rows (3x30,20,15 + X Reps); DB pullovers (3x10—DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Reps); DB shrugs (3x15 + X Reps)
Abs:
Leg raises (3x20,15,12); Full-range crunches (3x10—DXO + X Reps); Planks (2 x 70,65 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Summer on my mind and caffeine in my blood meant there was no going wrong with this workout. LOL! Everything was great, and the motivation was high, so I pushed even harder than usual, and my lungs testified to that during back work. Still kept rest periods minimal, however. I attempted to do full TORQ on Leg raises for abs, but they weren't having it. Got as close to my intended rep numbers as I could, though. DXO on Full-range crunches was better than I expected. Because they are full range, there's an impressive amount of stretch for the double-hitch, and the contraction at the top is even more impressive than usual. I expected plangs to be a bit harder, but I actually went a bit longer than I have been. Go figure.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, MAY. 9, '14: CHEST, BACK, AB, (PRE-EX 3X)
Here's the challenge: My arms were so sore yesterday that I was barely able to check my e-mail. Okay, that's a bit of an exaggeration, but they are still sore today--to the touch. And my abs are still a bit sore from Monday (yes, Monday), when I did three X-centric sets of Machine crunches. My arms are so sore because I started my bi's and tri's with two pure-negative sets of Undergrip chins and Dips, respectively. If you like soreness, go X-centric and/or pure-negative reps. So today I was either going to skip chest and back--or figure out a way to minimize arm involvement. Solution: a home PowerBlock workout using Pre-Ex 3X--isolation exercise followed immediately by a compound move, resting 45 seconds between supersets. I was amazed at what a great workout I got...
Chest: Flat flyes (3x12) ss PowerBlock pushups (3x8--slower-than-usual negatives); Feet-elevated pushups (for upper pecs) (2x8 + StatX)
Back: Bent-arm bent-over laterals (3x12) ss Undergrip DB rows (3x10--slower-than-usual negatives); Lateral/shrugs (3x12) ss DB pullovers (3x10); DB upright rows (2x9--all sets Xcen)
Abs: Crunches (1x15) ss On-the-floor kneeups (1x10) ss Planks (1x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Quick, to the point and a massive upper-body pump--what more could you ask for? I was very surprised at the intensity of this workout and how much it hammered every target muscle. Maybe the blood flow will help alleviate my arm soreness by tomorrow. Of course, then I'll probably be coping with chest and back inflammation from today's Pre-Ex 3X blast. Good to know that I can get a fantastic workout at the commercial gym, at the IM gym (limited equipment) and at home (almost zero equipment). This workout is a keeper for an effective at-home mass blast.
Diet/Supps: 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).

JONATHAN--THURSDAY, MAY 8, '14: DELTS, ARMS (TORQ + DXO)
On the stretch exercises, DXO is the way to go... At least for now. Great feel from the whole delts and arms workout today, and the DXO sets are more balanced with my active brain at the moment, so I'm enjoying them a bit more than Xcen from last week. Xcen is great in its own right, but the slow negatives sometimes give me too much time to think. LOL...
Delts: DB presses (3x30,20,15 + X Reps); Lying one-arm laterals (3x10—DXO + X Reps); Lateral raises (3x15 + X Reps)
Triceps: Lying DB extensions (3x30,20,12); Overhead extensions (3x97—DXO + X Reps); DB kickbacks (3x15 + X Reps)
Biceps: DB curls (3x30,20,12); Incline curls (3x10—DXO + X Reps); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ssReverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
Delts and arms were on swole patrol this morning. Great workout all around, and the only bad thing was the metallic crashing sound that came from the storage room during biceps training. Apparently something inside of our HVAC system decided to implode. Luckily the temps are down by about 15 degrees today and tomorrow, but hopefully things get sorted before the weekend when humidity and temperatures climb again. I'd rather avoid a weekend-long family steam bath.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, MAY 7, '14: DELTS, ARMS (4X)
Back at the commercial gym today, and I was thinking straight POF with standard 4X. But after delts, I decided to do my big midrange moves for bi's and tri's with pure negatives--undergrip chins and dips. And I got to do dips outside. Nice change to gain--and tomorrow: guaranteed soreness pain…
Delts: Arnold presses (4x10 + StatX); One-arm cable laterals (3x10 + X Reps); Machine laterals (3x10 + X Reps); One-arm bent-over cable laterals (2x10,8)
Biceps: Undergrip chins (2x7,6--pure negatives); Incline curls (3x10) One-arm cable curls--across torso (3x10)
Triceps: Dips (2x8,6--pure negatives); Cable pushouts (3x10); V-handle pushdowns (3x10 + X Reps); Plate pullovers (2x10,9)
Brachialis/Forearms: Seated hammer curls (3x10--last set rest/pause to alternate hammer curls x 5)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I usually do triceps before biceps, but I had a senior-moment brain freeze. In the middle of biceps I thought, "Oh, yeah, I was supposed to do triceps first." Anyway, the negatives felt great for arms--really deep fibers firing. As for delts, it was the first time I've done One-arm cable laterals there--and what a difference a new, smooth cable machine makes. Wow! Shoulders pumped up to boulders--okay, maybe baby coconuts. Lol. The cables felt so good, I decided to go back to them for One-arm bent-over laterals--and for bi's I did across the body One-arm cable curls instead of Concentration curls. Great peak contraction! This was one helluva workout. Forearms even pumped up with only Hammer curls. Nice.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, MAY 7, '14: LEGS (TORQ + DXO)
Walked down into the gym this morning to remember that I only got one leg workout in last week. Jumping right into 30 reps of squats is a great way to prove to yourself just how quickly you can start to feel out of shape from a cardiovascular standpoint, and the post-workout walk up the stairs would've been great entertainment had it been caught on video...
Quads: Squats (3x30,20,15 + X Reps); Sissy squats (3x8—DXO + X Reps)
Hamstrings: Stiff-legged deadlifts (3x10—DXO + X Reps ); Alternate leg curls (3x30,20,12 + X Reps)
Calves: One-leg calf raises (3x30,20,15 + X Reps); Donkey calf raises (3x15—DXO + X Reps); Seated calf raises (3x20 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and X-centric sets.
Summary:
It doesn't look like much when you see it in writing, but TORQ on squats is pretty darn intense, and rest time was definitely a little more than 40 seconds. Still under a minute, but cutting it close. Quads were already screaming, and DXO on Sissies had them crying, and definitely would've made me look as the name implies. DXO on Stiff-legged deadlifts was a great change, and made the leg curls that much tougher. Luckily, I was able to mend my Donkey calf raise apparatus after having it fall apart last week, so calf training was great.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, MAY 6, '14: LEGS (4X + X-CENTRIC)
At the office, so it was an IM Gym workout again for legs--and I was motivated. I decided to boost my Back squat reps by one on all three sets (I do Back squats immediately after Front squats in superset style). The strength and endurance were there--I was raring to go after only 35 seconds of rest between supersets. Also did a second set of Walking lunges and some extra work for calves...
Quads: Front squats (3x5) ss Squats (3x8); Sissy squats (2x8,6--all Xcen; 1x9 + StatX)
Hamstrings: DB semi-stiff-legged deadlifts (2x9,8--all Xcen; 1x10); Walking lunges (2x10)
Calves: One-leg donkey calf raises (3x12 + X Reps); One-leg standing calf raises with DB (2x10,8); Freehand calf raises (2x20,17 + X Reps); Freehand squatting/seated calf raises (2x20,17)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I did Seated leg curls yesterday as bonus lower-body work with my daughter. Those are more of a stretch-position exercise for hams; however, the machine I used had an incline back, so it was really between stretch and contracted. A bit of soreness in the hammies, but not enough to keep me from X-centric DB semi-stiff-legged deadlifts. That exercise is tailor-made for the slow-mo lowering (6 seconds). I could feel my hamstrings all the way down--and set 3 was a good burnout in standard 3/1 style. The extra work today is bound to have me sore tomorrow. It'll match the upper-body soreness I have today from yesterday's chest/back assault. Gotta love that soreness (when it's not debilitating)--makes you feel like you're growing.
Diet/Supps: 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).

JONATHAN--TUESDAY, MAY. 6, '14: BACK, CHEST, ABS (TORQ + DXO)
If you were to assume thatI missed a few workouts based on my lack of training blogs since last Thursday, you'd be absolutely correct. It's incredibly rare for me to miss days, and even more rare that it doesn't bother me, but this was a special weekend packed with more action than I could've planned for, and I actually have no complaints about the missed days, but I was definitely ready to get back to it today...
Chest: DB incline presses (3x30,20,12 + X Reps); DB flyes (3x9—DXO + X Reps); Dips (3x15 + X Reps)
Back: DB rows (3x30,20,12 + X Reps); DB pullovers (3x9—DXO + X Reps); Bent-arm bent-over laterals (3x15 + X Reps)
Abs:
Leg raises ss Full-range crunches (3x10 + X Reps); Planks (2 x 60 seconds)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.
Summary:
I normally hate missing a single day of training, let along a couple of days. I missed Friday because I was traveling at 3:00 a.m., and the weekend was shot because of a "secret" schedule I didn't know until the last minute. That schedule involved driving a Ferrari 458, Porsche Turbo, BMW M5 and a couple of other cars around some of the greatest roads in the world in and around Monterey, CA with Michelin, so I took it as an unexpected vacation from training and soaked up every single second of it. Of course, but the time this morning rolled around, I was dying ot get in the gym, so it was a fantastic workout and an incredible pump. Changed from Xcen sets on the stretch exercises to DXO, and there was a lot of grunting and crying in the basement gym becasue of it. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, MAY. 5, '14: CHEST, BACK, ABS, HAMS (4X + MOD PRE-EX 3X + X-CENTRIC)
Driving to the gym I had decided to do Modified Pre-Ex--start each muscle with a 3X sequence of a contracted isolation exercise, then go to a big midrange movement second. Of course, when I got there, everyone was working chest--all flat benches were taken so I couldn't do flyes--and both flye machines were occupied. It's hard to work in when you rest only 35 seconds between sets. As soon as I finished my chest-pressing movement, the gym was emptying out, so I hit Flyes. Bottom line: I didn't get to do M-Pre-Ex for chest, but I did for back. Still a killer workout.
Chest: Hammer machine delcine presses (4x10 + X Reps); Low-incline flyes (3x12); Flat-bench DB presses (3x10--all sets Xcen)
Back: Incline bent-arm laterals (3x12 + X Reps); Wide parallel-grip cable rows (3x10); Stiff-arm pulldowns (3x10); Wide parallel-grip pulldowns (3x10 + X Reps); Lateral/shrugs (3x12) ss DB upright rows (3x9--all sets Xcen); DB shrugs (1x15)
Abs: Machine crunches (3x9,7,6--all sets Xcen); Planks (3x40 sec)
Hamstrings: Seated leg curls (3x10 + X-Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I threw in X-centric sets in order to feel the target muscle better. Those are lifting in one second and lowering in six. Felt great on Flat-bench DB presses. My Lateral/shrugs were only semi-Xcen because to do X-centric on lateral-raise moves requires a weight that's too light for the Upright rows I superset with them. Still, I managed to lower in about five seconds or a bit less on each rep, then I moved to DB upright rows immediately and achieved the one-second lift and six-second lower. Delt and traps pumped up nicely. For lats I haven't done Stiff-arm pulldowns in ages. Wow, I was impressed--and in severe pain. I haven't felt my lats screaming like that in a while. MIght have to keep those. The also had me feeling my second lat exercise, Wide parallel-grip pulldowns, much more than usual. That's what Modified Pre-Ex is all about--and a big pump too. I could actually feel my lats expand. My daughter came into the gym at the end of my workout and asked for a spot on squats. No problem. Then after that I decided to work hamstrings with her--showed her the Seated leg curl. Great hamstring stretch and contraction.
Diet/Supps: 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).

STEVE--FRIDAY, MAY 2, '14: CHEST, BACK, MISC (4X + DP4X)
At the commercial gym today and in the mood for some Downward-Progression 4X--adding weight to each set. I used some machines, so I chose to go three sets. Why? Because the increments on most are 15 pounds and my reps fall rapidly. Great workout.…
Chest: Machine dips (3x12,8,6 + X Reps); Flat flyes (3x12,10,8 + StatX); Machine incline presses (3x10,8,6 + X-Reps); One-arm machine flyes (1x15 + StatX)
Back: Shoulder-width parallel-grip cable rows (3x12,9,7 + X Reps); Incline bent-arm laterals (3x12,9,7 + X Reps); Pulldowns (3x12,9,7 + X Reps); DB pullovers (2x9--DXO)
Hamstrings: Leg curls (3x10 + X-Reps)
Calves: Seated calf raises (3x15,12,9 + X-Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: A few comments. I did One-arm machine flyes so I could pull my arm across my torso. Doing those with two arms has the upper arms stopping short of full pec contraction. Felt great, especially with higher reps. I did DB pullovers yesterday, so I tried a variation--I went lighter and did DXO. That's Double-X Overload with an X-Rep partial between each full rep. Wow, unreal feel in lats AND triceps. My daughter showed up at the end of my workout, so I spotted her on a 3X sequence of Front squats supersetted with Back squats. Then I trained hamstrings and calves with her. I had planned on some ab work, but the ab area was crazy today. Now I'll be looking at my midsection all weekend thinking it looks untrained and bloated. Ah, the psychosis of the bodybuilder. Lol. I'm sure I'll end up doing planks or something at home.
Diet/Supps: 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).

STEVE--THURSDAY, MAY 1, '14: DELTS, ARMS (4X)
Stuck at home. Having a new roof put on our house, so I have to pretend I know what the workers are doing and supervise. Just walk out every so often and snoop around like I'm checking. The city inspector just left, and I talked with him for a while, so now the workers really think I'm in the know. Lol. Anyway, what I'm leading up to is that I'm working out at home today. Luckily, it's shoulders and arm, and I just did a home workout for those muscle groups a couple of weeks ago. I changed a few things today--and had a great one. Make sure I got an awesome pump so I look very authoritative when I head outside in my sleeveless workout T. Lol.
Delts: Incline laterals on floor (3x10) ss One-arm presses (3x8); Lateral raises (3x10) ss DB upright rows (3x10); Bent-over laterals (2x12,10 + X Reps)
Triceps: Pullovers (3x12) ss Lying extensions (3x8); Kickbacks (3x10--last set palms back)
Biceps: DB drag curls (3x10) ss DB curls (3x8); Concentration curls (3x10 + X Reps)
Brachialis/Forearms: Alternate hammer curls (3x10, last set rest/pause 10 seconds, then hammer curls, 1x9); DB wrist curls (2x20,15); Rockers (1x22)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I propped up my torso with my nonworking arm while lying on the floor for "incline" laterals. Worked great--then I immediately stood up, grabbed a slightly heavier PowerBlock DB and rammed out a set of One-arm presses. Great superset. I decided against TORQ today because it's so damn hot in So Cal--93 degrees, and we're near the beach. Ridiculous--but I like to sweat. Unfortunately, my office is like a sauna with only one window. Had the fan blowing full blast, so I made it through. Hey, why am I not hearing workers stomping above me on the roof? "Hey, your 30-minute lunch break is up; back to the roof."
Diet/Supps: 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).

JONATHAN--THURSDAY, MAY 1, '14: BACK, CHEST, ABS (TORQ + X-CENTRIC)
Another great one, but I changed up the exercises just a bit today. Still loving the Xcen sets, but will probably circulate DXO into the mix for stretch movements next week. A big of variety, and better for my lack of patience, since 6-second negatives are easy to focus on, but often make me want to move more...
Chest: DB bench presses (3x30,20,12 + X Reps); DB incline flyes (3x8—all Xcen + X Reps); Dips (2x20 + X Reps)
Back: Undergrip rows (3x30,20,12 + X Reps); DB pullovers (3x8—all Xcen); Bent-arm bent-over laterals (2x20 + X Reps)
Abs:
Leg raises (3x30,15,7—last set Xcen + X Reps); Full-range crunches (2x20 + X Reps); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
The Xcen sets on DB inclines were incredibly good, but I feel like the first few reps are just waiting for the pain to set in. LOL! I'll revert to DXO for stretch next week, just as a means to keep my mind settled with more movement. I did the Bent-arm bent-over laterals resting on a low-incline bench today, and it allowed for a new level of focus, so those are a keeper. I just realized as I was writing the blog that I forgot to do shrugs, but that's okay... The undergrip rows seemed to hit traps pretty well today for some reason. I did a lot of mixing up with TORQ and Xcen for abs, and it made it all a bit more exciting, as well as making the planks a bit harder at the end. That's a good thing.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--WEDNESDAY, APR. 30, '14: DELTS, ARMS (TORQ + X-CENTRIC)
So good! Delts and arms felt great today, and I'm seriously hooked on the TORQ sequences again. X-centric is causing some serious swelling, too, but I may bounce back and forth between Xcen and DXO on the stretch moves, as well as shaking things up a bit on the contracted exercises next time...
Delts: DB presses (3x30,20,15 + X Reps); Lying one-arm laterals (3x8—all Xcen + X Reps); Lateral raises (2x25 + X Reps)
Triceps: Lying DB extensions (3x30,20,12); Overhead extensions (3x7—all Xcen + X Reps); DB kickbacks (2x20 + X Reps)
Biceps: DB curls (3x30,20,12); Incline curls (3x7—all Xcen + X Reps); Spider curls (2x25 + X Reps)
Forearms: Wrist curls (2x25 + X Reps); Reverse wrist curls (2x25 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and X-centric sets.
Summary:
Nothing beats a great delts and arms workout. It's like the feel good workout of the week! Delts seem to respond very well to this combination of techniques, and triceps and biceps felt like they were on fire for every single set. The DB kickbacks for triceps were a bit different today, as I did them while laying face down on a flat bench to keep myself from cheating too much. I just discovered my new way to do that exercise—the feel was incredible. Biceps were smoking from the burn today. It felt extra deep and intense for some reason, but that's no complaint. Tested out higher reps on forearm work, too, but at a regular speed rather than Xcel. Good stuff!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 29, '14: LEGS (4X + X-CENTRIC)
Yesterday I added some leg work to my chest/back day thanks to my daughter's insistence. So today I pulled back just a bit--but I still made some major hits. All target bodyparts were shaking and quaking despite the slight volume reduction...
Quads: Front squats (3x5) ss Squats (3x7); Sissy squats (2x7,6--all Xcen; 1x9 + StatX)
Hamstrings: DB semi-stiff-legged deadlifts (2x9,8--all Xcen; 1x10); Walking lunges (1x10)
Calves: Freehand squatting/seated calf raises (2x20,17); One-leg donkey calf raises (2x12,10 + X Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I trained soleus first today in my calf routine because I hit gastrocs yesterday with Standing calf raises at the commercial gym. I wish we had a seated calf machine here at the IM gym, but we don't--so I improvise. The rest of my leg workout stayed pretty much the same except I pulled back a set on Walking lunges and Semi-stiff-legged deadlifts. Quick workout, but like I said, target muscles are well hammered.
Diet/Supps: 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).

JONATHAN--TUESDAY, APR. 29, '14: LEGS (TORQ + X-CENTRIC)
That was about as painful as I expected. In a good way, of course, and worked better for me than teh 10x10 last Tuesday. That first set of 30 on squats is pretty exhausting, though, so I didn't quite stick with the 40-45 seconds of rest...
Quads: Squats (3x30,20,15); Sissy squats (3x8—all Xcen)
Hamstrings: Stiff-legged deadlifts (3x9—all Xcen); Alternate leg curls (3x30,20,12)
Calves: One-leg calf raises (3x30,20,15 + X Reps); Donkey calf raises (3x20—all Xcen); Seated calf raises (2x30 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and X-centric sets.
Summary:
I actually debated using TORQ on lunges, but that would mean 60 reps on the first set, since it's one leg at a time. I don't think so! LOL. I opted for squats instead, and even 30 reps there was cutting it close, and it took me a full minute just to be ready for round 2, but the rest periods went back down to 40 seconds after that. Quads got really hammered with just two exercises, and the X-centric sets on Sissies were painfully funny. I started hamstrings with Xcen Stiff-legged deadlifts, and my knees were dancing all over the place, but they felt great. Calves were good for the most part, but my waist-hanging weight contraption for Donkey calf raises commited suicide before the third set, so now I have to make something a little stronger to deal with the weight. That may sound like had a ton of weight I was using, but it was just a weak setup that was bound to disintegrate anway. Ha!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, APR. 28, '14: CHEST, BACK, CALVES (4X)
I don't think I've seen the gym so empty. I was the only one in the free-weight area when I got there, so I started with DB bench presses. As I continued, it started to fill up, but I got most of my workout done beforehand. Great one--for obvious reasons, but I did miss trap work; I explain why in the Summary below.…
Chest: DB bench presses (4x12 + X Reps); Machine flyes (3x10); Low-incline reverse-grip bench presses (3x10); Hammer decline presses (1x25 + X-Reps)
Back: Shoulder-width parallel-grip cable rows (3x12 + X Reps); Incline bent-arm laterals (3x12); Assisted chins (3x10 + StatX)
Hamstrings: Leg curls (3x10 + X-Reps)
Calves: Standing calf raises (3x12+ X-Reps)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: You may notice that I threw in some hamstring and calf work at the end. I also missed my trap work, which provides an indirect shoulder hit. Why? My daughter arrived at the gym as I was finishing my chins. She wanted me to spot her on squats and show her how to use some of the "intimidating" machines, like the lateral raise. So I decided to work leg curls with her, the exercise she uses first, prior to squats. We don't have a leg curl machine at the IM office gym, so I did three sets with her. Then I spotted her on squats, trained three sets of calves with her and showed her how to use the few machines she was interested in. By that time I'd been there more than 1 1/2 hours. I had work to do, so I had to high-tail it out of there. Still a great workout, though. Everything felt on target--and I really like the assisted-chinup machine. It allows me to arch and really contract my lats--better than pulldowns.
Diet/Supps: 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).

JONATHAN--MONDAY, APR. 28, '14: BACK, CHEST, ABS (TORQ + X-CENTRIC)
Last week really got away from me with regards to blogging, as there was just too much going on. I trained Thursday through Saturday, but it was all over the place from a schedule standpoint. The end of this week won't be much different...
Chest: DB incline presses (3x30,20,12 + X Reps); DB flyes (3x8—all Xcen); Dips (2x20 + X Reps)
Back: Undergrip rows (3x30,20,12 + X Reps); DB pullovers (3x8—all Xcen); Bent-arm bent-over laterals (2x20 + X Reps); DB Shrugs (2x20 + X Reps)
Abs:
Leg raises ss Full-range crunches (3x10 + X Reps); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
TORQ was king again today, but I also took a page from some of Steve's recent blog, so I used X-centric sets on the stretch movements. That felt incredible, and Xcen reps on DB pullovers realy intenstify the lat feel. Definite keeper! In an effort to cause as much (good) muscle trauma as possible, and to hit ever fiber I can find, I also ended with a couple of high-rep speed sets on contracted movements. Looking forward to a painful leg workout tomorrow... I think! LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, APR. 25, '14: SOLEUS, CHEST, BACK, ABS (4X)
I TORQ-ed up these bodyparts on Monday, and the pain was still fresh in my mind. That's why I decided on standard 3X and 4X sequences today--although I did go for a high-rep set here and there for some tension-time anabolic drive.…
Chest: Machine dips (4x10 + X Reps); Machine flyes (3x10); Hammer incline presses (3x10 + X Reps); Hammer decline presses (1x30 + StatX)
Back: Machine rows (4x10 + X Reps); Seperate-handle pulldowns (3x10 + StatX); Plate pullovers (3x12); Lateral/shrugs (3x12) ss DB upright rows (3x10 + X Reps); Machine shrugs (1x20,12)
Abs: Incline kneeups (2x8,6--all Xcen); Machine crunches (2x8,6--all Xcen); Seated calf raises (2x15,12) ss Planks (2x40 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The most interesting thing I discovered today is that I can use a barbell plate for Pullovers instead of dumbbells. I grabbed a 45, the type with two bar "handles" at opposite ends of the lip, reclined on the bench and did pullovers. That allows a static inward drive with my hands to involve upper pecs as well as lats and triceps. The weight was a bit light, but I slowed down the reps and really felt them--12 on each set. That's a good alternative to dumbbells, especially since their usually taken. Notice that I also tried some staggered sets, a la Arnold, during ab work. I did a set of Seated calf raises between each set of Planks. Yes, my calves had been pissing me off lately. Lol.
Diet/Supps: 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).

STEVE--WEDNESDAY, APR. 23, '14: DELTS, ARMS (4X + TORQ)
At the commercial gym today, and was in a TORQ mood--but I mixed it up. For delts I used it on the first exercise, machine presses. For arms I used it on the last--the contracted-position move. Great workout; killer pump--loads of pain to gain…
Delts: Machine presses (3x30,20,15 + StatX); Machine laterals (3x10 + X Reps); Bent-over laterals (3x10) ss DB upright rows (3x10)
Triceps: DB pullovers (3x12) ss Lying DB extensions (3x8); Rope pushdowns (3x30,20,15 + X Reps)
Biceps: Incline curls (3x12) ss DB curls (3x8); Machine preacher curls (1x10(6)(4)--rest/pause); Concentration curls (2x25,15)
Brachialis/Forearms: Alternate hammer curls (1x10(8)(7)--drop set); Wrist curls (3x30,20,15); Rockers (1x25)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Lots of different methods thrown in today--from 3X to TORQ to Rest/Pause (10 seconds) to Drop sets (moving down to lighter dumbbells, no rest). It was fun and productive. The gym was fairly empty today, which makes it difficult decide what to do--too many choices. Lol. Anxious to get my vascularity back, so I'm really hammering on tension time with TORQ. Seems to be working. Off tomorrow--a recovery day to grow (I hope).
Diet/Supps: 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).

JONATHAN--WEDNESDAY, APR. 23, '14: DELTS, ARMS (TORQ +4X)
It's been a while since I've used full-blown TORQ on any muscle group, and it reminded me of something... It hurts! LOL! It's SO worth the pain, because the pump is insane. I've been getting a great pump with the DP 4X, etc., but the feel with TORQ is really out of this world. Rather than going with a new routine, I think I just decided that the TORQ + 4X mix is what I'll be doing for the next few weeks at least...
Delts: DB presses (3x30,20,12); Lying one-arm laterals (3x10 + X Reps); Lateral raises (3x30,20,12)
Triceps: Lying DB extensions (3x30,20,12); Overhead extensions (3x10 + X Reps); DB kickbacks (3x30,20,12)
Biceps: DB curls (3x30,20,12); Incline curls (3x10 + X Reps); Concentration curls (3x30,20,12)
Forearms: Wrist curls (3x30,20,12); Reverse wrist curls (3x30,20,12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
As much as I loved using TORQ previously, it's funny how quickly you can forget the physical feeling you get from something. The burn on everything today wasincredibly deep, but the pump was something I wish I could feel all day long. It was truly outrageous. I knew it was working well from the first several F bombs I dropped during delts, and the overall level of foul language I was uttering after every set, let alone the fact that I was laughing at myself half way through tricpes and biceps training, as I simply couldn't believe the combo of pain and pleasure on each set. I used TORQ sequences on the midrange and contracted position exercises, but stuck with 3 sets of 4X style rounds for the stretch position. Very likely what I'll be sticking with for the next few weeks based on how great this workout was.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 22, '14: LEGS (4X + X-CENTRIC)
Now that my lower back is back--solid and strong--I went for my usual leg workout; that is, Front squats supersetted with Back squats. Tough? You bet--which is why I settled on only three supersets. I'm also interested in kick-starting my fat burning, so I threw in some X-centric sets on other exercises. Great workout; lower body is thrashed...
Quads: Front squats (3x5) ss Squats (3x7); Sissy squats (2x7,6--all Xcen; 1x9 + StatX)
Hamstrings: DB semi-stiff-legged deadlifts (2x9,8--all Xcen; 1x10); Walking lunges (2x10)
Calves: One-leg calf raises (2x9--all Xcen); One-leg donkey calf raises (3x10); Freehand squatting/seated calf raises (1x20) ss Freehand standing calf raises (1x17)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The various X-centric sets really make this workout extra effective. If you want to feel a target muscle working, lift in one second and lower in six. On the way down, six seconds is an eternity on those last reps and you can feel every fiber firing for all it's worth. This is a quick-hit leg workout that I really like--even without a leg extension machine available. Quads are hammered.
Diet/Supps: 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).

JONATHAN--TUESDAY, APR. 22, '14: LEGS (10x10)
The 10x10 was good yesterday, but not great. Mostly because I misjudged weights, and didn't use enough, so I had to add work. Ended up well, but I was hoping to smash through 10x10 alone and be demolished from it. I decided to give it another go for legs, and it seems to have worked out much better...
Quads: Squats (10x10 + X Reps)
Hamstrings: Stiff-legged deadlifts (8x10 + X Reps)
Calves: Donkey calf raises (10x15 + X Reps)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Today's workout looks like nothing on paper. One exercise per body part? How can that be effective!? The answer is 10 sets of 10. Yeah, it's effective! It's alarmingly easy for the first few sets, which makes weight selection a bit tough. In fact, I actually went up after the first 4 sets of squats, and it turned out to be a much better, and more painful, idea. We normally suggest a 45-second rest period, but I used 30 seconds to keep everything on boil, and it worked. Every set means a deeper burn, and the last couple of sets are downright searing. I increased the tension time with some X Reps thrown in at the end for good measure, or I was punishing myself for something. Who knows? You'll note I did 8x10 instead of 10 sets on Stiff-legged deadlifts. Only becasue I want to walk tomorrow, and my hamstrings get ridiculously sore with just about any workload. They felt plenty done by the end of the 8th set, especially with the X-Rep rewards at the end. The rep stroke on calves is relatively short from a tension-time perspective, so I opted for 10 sets of 15 reps. Someone was either outside grilling meat for breakfast, or my calves were on fire. It was early, so I'm going with the lower leg BBQ on this one.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--MONDAY, APR. 21, '14: SOLEUS, CHEST, BACK, ABS (4X + TORQ)
I just did chest/back on Friday, so I had to do something different than I did at that workout. Haven't TORQ-ed it up in a while, so that was the method I chose. Luckily it's been long enough so I've forgotten how freakin' painful it is. But what a pump! Also, I rarely get a chance to use the seated calf machine; nobody was on it, so I started with that--went close to failure on all sets…
Soleus: Seated calf raises (4x15,12,10,9)
Chest: Machine dips (3x30,20,15 + StatX); Machine flyes (3x10); Incline presses (3x7,6,5--all X-cen)
Back: Shoulder-width parallel-grip cable rows (3x30,20,15 + X Reps); Seperate-handle pulldowns (3x10 + StatX); DB pullovers (3x10); Lateral/shrugs (3x12) ss DB upright rows (3x10 + X Reps)
Abs: Machine crunches (3x8,7,6--Xcen); Planks (2x40 sec) ss On-the-floor kneeups (2x8,7)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: TORQ ignites insane pain, that's for sure--more so than X-centric. The tension time is longer and there is more movement (reps). The fatigue and lactic acid is almost unbearable going to failure at 30 reps. Good change to gain, though. It made me feel like I stepped up the intensity without adding any volume. Also, the Planks supersetted with On-the-floor kneeups is a great combo. Abs were screaming.
Diet/Supps: 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).

JONATHAN--MONDAY, APR. 21, '14: BACK, CHEST, ABS (10x10+)
So, the plan was to go to a fully new routine today, but plans change. I like this split so much that I'll probalby stick with it, but this week and next are so insanely busy that I've decided to juggle techniques around a bit to keep things interesting. Today I was inspired by our weekend newsletter, so I went with 10x10 for the most part...
Chest: DB bench presses (10x10 + X Reps); Dips (2x20 + X Reps)
Back: Undergrip rows (10x10 + X Reps); Bent-arm bent-over laterals (2x20 + X Reps); DB Shrugs (3x15 + X Reps)
Abs:
Full-range crunches (10x10 + X reps); Planks (3 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Using 10x10 today had thetTarget muscles burning deep, but I didn't quite get the weights right, so the last few sets were hard, but not quite hard enough. I added X Reps to the end, and that had everything feeling like it was on fire. I still had a bit left in me, though, so I added an extra exercise to chest and back, and blasted out a couple of high-rep sets with low rest time in between. Great finishers. Abs went the same as chest and back, so I ended with three "bonus" sets of planks at a minute each. Felt great, but I'll definitely need to increase my weight a bit if I use 10x10 again over this next few days.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, APR. 18, '14: CHEST, BACK, ABS (4X+ X-CENTRIC)
I haven't done four workouts in a week in a while. Today was a close repeat of Monday's workout--more chest and back, which is also indirect arm and shoulder work, as well as some abs at the end. Gym was crowded--maybe people are off work for Good Friday. Despite being able to squeeze into the free-weight area for only one exercise, I still had a great workout. It was a "good" Friday (most are)...
Chest: Machine dips (4x10 + StatX); DB undergrip incline presses (3x10 + StatX); Machine flyes (2x10, 1x8 Xcen)
Back: Shoulder-width parallel-grip cable rows (4x10 + X Reps); Pulldowns (3x10 + StatX); Cable rope upright rows (3x10 + X Reps); Hammer high rows (1x8 Xcen)
Abs: Machine crunches (3x7--Xcen)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I ended each muscle group with at least one X-centric set--lift in one second, lower in six. For abs I did all sets in Xcen style--all on the crunch machine that has you bring your lower body and upper body together. I feel that best with a very slow, controlled negative on each rep--and it gets me sore. I also got some strange looks in the free-weight area when I did my Incline DB presses with a under V grip. I really feel my upper pecs working much better with that style, but it is unorthodox. Just for a change of pace I did the third set with a standard palms-forward grip. Crowded but a good workout.
Diet/Supps: 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).

JONATHAN--THURSDAY, APR. 17, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Last week I had an issue with sleeping in, but this week I'm waking up earlier than I really need to. Happens when my mind is stimulated with a lot of upcoming things I'm looking forward to, so I'm not complaining. Plus, it means I wake up refreshed and looking forward to a great workout...
Chest: Incline presses (4x12,10,8,6 + X Reps); Flyes (3x10 + X Reps); Dips (3x12 + X Reps)
Back: Undergrip rows (4x12,10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-over rows (4x12,10,8,6 + X Reps); DB Shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
A good night of rest and looking forward to some routine changes next week had me fully charged up for today's workout, so it was a great one. The pain in my left pec is all but gone, so I went back to full-range, and was able to use my normal weight. Chest pumped up incredibly well, and back felt really "in tune," too. The only thing I really changed was doing Bent-over rows with a big contraction at the top of each rep instead of my usual Bent-arm bent-over laterals. Nice change to gain.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, APR. 16, '14: DELTS, ARMS (4X + TORQ)
It's always good to challenge yourself in a workout--which is what I did today. Not with heavy poundages, however, but by concocting a productive delts/arms workout at home with just my PowerBlock dumbbell set. They were in my office--but my adjustable bench was all the way in the garage. I didn't want to drag the DBs in there or the bench into my office, so the challenge was on--and I succeeded. It was fast, full-on, pumped up mass blast...
Delts: Arnold presses (3x12,9,7--DP4X); Incline laterals on floor (3x10) ss Standing one-arm laterals (3x8); Lateral raises (1x22,14 + X Reps)
Triceps: Pullovers (3x12) ss Lying extensions (3x7); Kickbacks (2x20,15)
Biceps: DB drag curls (3x12) ss DB curls (3x8); Concentration curls (2x20,14 + X-Fade)
Brachialis/Forearms: Alternate hammer curls (2x12,10) ss DB wrist curls (3x15,12); Rockers (1x22)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I discussed the Incline laterals on the floor before--supporting torso on one arm and doing the laterals with the other, allowing arm to move across the front of my body. Very effective--and less awkward than on an incline bench. After a set, I immediately stood up and cranked out one-arm laterals with a slight forward lean--middle-delt head screamed. Three rounds of that made the Standing laterals at the end tough, especially considering I decided on higher-rep TORQ to kick up the pump. I've done a delt workout in my office before with just the DBs, but not tri's and bi's. This was new territory. For tri's I did the pullovers on my back on the floor, which limited the downward arc of the DBs--but I was amazed at how slowing down the reps really had my triceps long head feeling it big time. Interesting. Then immediately moving into Lying extensions with the same DBs on my back flogged them with more fatigue. I ended with TORQ-ed out Kickbacks for a killer cramp effect. No incline bench, so Incline curls for biceps stretch were not possible. The next best thing is Drag curls with the DBs. I curled them up the sides of my torso for a biceps flex at the top with elbows jutting back. Gotta remember these--it felt like new fibers were firing. I moved right into regular DB curls with elbows slightly forward. Unreal feel. TORQ-ing Concentration curls, the standing, bent-over Arnold version, blew up my bi's. Hammer curls, Wrist curls and Rockers finished off the upper-arm pump with some forearm veinage. Good to see that coming in. Oh wait--that may just be lines in my skin from the bed sheets; those take a while to go away when your skin is over 50. Lol. Looks impressive without my glasses though.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, APR. 16, '14: DELTS, ARMS (DP 4X + 4X+)
Holy wind blast! Opened the gym window to some huge wind gusts, but at least it helped to clear some dust off the shelves. LOL! Still loving Phase 2 of the SSCC workouts, but came to the realization that it's been a solid 12 weeks on this routine, even though I've made continuous small changes throughout that time. I'll finish up this week of the same routine, and will likely change things up a bit starting next week. Sometimes a little forced change is good, just to be sure you push yourself to the next level...
Delts: DB presses (4x12,10,8,6 + X Reps); Lying one-arm laterals (3x10 + X Reps); Lateral raises (3x12 + X Reps); DB upright rows (2 x 20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (3x12 + X reps); Concentration curls (3x12 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
No complaints about the workout at all. In fact, it was rather good today. I just happened to realized I've been on this phase of the SSCC routine for 12 weeks, so a change is due. I like the split, however, as I seem to be responding better to training every body part twice per week for the time being. I'll likely to a variation of the same split with some more amped-up techniques to push the conditioning a little further. There's just too much nice weather on the horizon to ignore. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 15, '14: LEGS (4X + X-CENTRIC)
It's been more than a week since I tweaked my lower back. But being past 50 I am being very careful not to re-injure myself. So today I stuck with a X-centric pre-fatigue method---rather than all-Xcen, I did two set of that one-up-six-down tactic; then one or two regular sets with the same weight. Interesting feel--and the ache and pump were unreal...
Quads: Front squats (2x6,5--all Xcen); Squats (2x10,9); Sissy squats (2x7,6--all Xcen; 2x10,9)
Hamstrings: DB semi-stiff-legged deadlifts (2x9,8--all Xcen; 2x10,9)
Calves: One-leg donkey calf raises (2x10,9--all Xcen; 2x11,10); Standing freehand calf raises (2x18,15); Freehand squatting/seated calf raises (1x15, 1x17 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The preliminary X-centric sets really focus in on the target muscle, building fatigue and taxing a lot of fibers. Zero momentum makes sure of that. Then the standard sets allow a bit more speed to engage a few new fibers and totally pump and fry the target. I really liked this slight change to gain. A double-X-cen upfront had me feeling the target muscle better than ever on the last standard sets.
Diet/Supps: 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).

STEVE--MONDAY, APR. 14, '14: CHEST, BACK, ABS (4X + DP 4X)
Gym was a bit crowded today, so I had to pick and choose equipment--and improvise on the fly. Nevertheless, had a great workout. Plenty of pump, and is that veinage I'm starting to see? Nice.
Chest: Machine dips (4x12,10,8,6 + StatX--DP4X); Machine incline presses (3x10 + StatX); Low-incline DB flyes (3x10)
Back: Machine rows (4x12,10,8,6 + X Reps--DP4X); Pulldowns (3x10 + StatX); DB pullovers (3x12); Lateral/shrugs (3x10) ss DB upright rows (3x10 + X Reps)
Abs: Machine crunches (3x10); Planks (2x30sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Still a little gun shy concerning my lower back, so I'm avoiding Bent-over rows. Even arching my back for pulldowns causes a bit of pain there. Guess I'm still not 100 percent; must be careful not to retweak. The free-weight area was crowded when I started my workout, so chest was relegated to machines. I really wanted to do DB bench presses--miss those. I may have to train at the IM gym for my next chest/back attack to get more free-weight action--or go to the commercial gym at noon when there are fewer people training in the DB section.
Diet/Supps: 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).

JONATHAN--MONDAY, APR. 14, '14: BACK, CHEST, ABS (DP 4X + 4X+)
If our change-to-gain approach applies to weather in anyway, then my gains should start soaring! From mid-80s and sweating on Saturday to beautiful yet frightening churning skies last night to 32-degrees and snowing this morning—not a moment of boredom around these parts...
Back/Chest: Undergrip rows (4x12,10,8,6 + X Reps) ss DB bench presses (4x12,10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps) ss Incline presses (3x10 + X reps); DB Shrugs (3x15 + X Reps) ss Dips (3x15 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Watching the skys churn in every direction last night really put the adrenaline on alert. Nothing more than severe thunderstorm warnings on the news, but our eyes sure told a different story. Turned out to just be a good show, so we're fine with that. Workout this morning started a bit slow, but once the blood began to flow, all was good. There's still a little something going on with my left pec, so I'm avoiding full stretch on flyes, and I'm not going all the way down on presses for now either. Seems to be making for a great pump, but I'd like whatever this is to heal up so that I can get back to full range. Otherwise, great training this morning. Oh, and while I didn't blog over the weekend, I did train—shoulders on Saturday and arms on Sunday. Car projects and family plans made for some adaptive schedule training. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--THURSDAY, APR. 10, '14: DELTS, ARMS (4X)
At the commercial gym today--and no crowds. Nice. That motivated me, and I decided to add the technique of the week: Rest/Pause. On the last set of most exercises I went to failure, rested for five seconds, went to failure again, rested for five seconds and then went to failure one last time. Talk about density for immensity! More work in less time.
Delts: Machine presses (3x10--R/P (5)(2)); Machine laterals (3x10--R/P (5)(2)); Cable upright rows (3x10--R/P (5)(3))
Triceps: Hammer-machine decline presses (3x12--R/P (6)(4)); Rope pushouts (3x10--R/P (4)(2)); V-bar pushdowns (3x10--R/P (3)(2))
Biceps: Separate-handle undergrip pulldowns (3x10--R/P (5)(3)); Incline curls (3x10--R/P (4)(2)); Concentration curls (2x10,8)
Brachialis/Forearms: Alternate hammer curls (3x10); DB wrist curls (3x15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: The Rest/Pause sets are designated by the numbers in parenthesis, and I only did R/P on the last set of the 3X sequence. Wow! Great pump and wicked ache--deep. Rest/Pause condenses a lot more intensity and work into a short period of time within the last set--just what the mass doctor ordered for more muscle growth. Notice that I started triceps and biceps with compound moves that also hit chest and back, respectively. I will probably avoid the gym tomorrow since I've trained four days in a row, so that ancillary chest/back work should hold those muscle groups over till they get direct blasts again on Monday. Loved this workout--on many levels. Rest/pause is the way to go for new growth.
Diet/Supps: 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).

JONATHAN--THURSDAY, APR. 10, '14: CHEST, BACK, ABS (DP 4X + 4X+)
Alright, that was yet another morning of oversleeping, and there's still a very slight stuffy nose, itchy throat and dry eyes. It's been great weather, with plants and flowers going into full bloom everywhere in the yard, plus some heavy winds. I think I'm simply dealing with my first bout of allergies. That's what you get for having a garden, I guess. LOL...
Chest: Incline presses (3x10); Flyes (1x4); Dips (3x12 + X Reps)
Back: Undergrip rows (4x12,10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps); DB Shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I was pushing through whatever's been going on with me this week, so it's nice to know I'm (probably) not actually getting sick, but just dealing with some seasonal allergies. As long as it doesn't affect my training, I don't care. I still had a very slight tightness in my chest from last week, so I avoided the full-stretch position to be safe, and that seemed to help. Plus, it made for some unique tension, so I actually liked it. Pump was great again, so maybe the pollen in the air actually helps. I'll choose the silver lining approach by believing that. ha!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, APR. 9, '14: LEGS, ABS (4X + X-CENTRIC)
My lower back is still not 100 percent, so I avoided putting a loaded bar on my shoulders for Front squats or Back Squats. See, getting older does make you wiser. "Oh, then why did you run sprints on Sunday, which led to your back tweak?" Answer: Getting older can also cause brain farts. Lol. Seriously, today was a good workout despite my limited exercise choice. I made the best of it and hammered the target muscles mostly with X-centric sets--less weight, longer tension times. That's lifting in one second and lowering in six on every rep. Pain to gain--without injury strain...
Quads: DB squats (3x9,8,7--all Xcen); Sissy squats (3x10 + StatX); DB squats (2x15,12)
Hamstrings: DB semi-stiff-legged deadlifts (3x9,8,7--all Xcen; 1x10)
Calves: One-leg calf raises (2x10,9--all Xcen); One-leg donkey calf raises (3x10); Freehand squatting/seated calf raises (1x15, 1x17 Xcel)
Abs: Planks (3x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: All of those X-centric sets should get my lower body sore. I actually had a flash of doing Front squats to end my quad workout, but opted to go back to DB squats for standard sets. When you're over 50, you can't be too careful. Didn't want to re-tweak my healing lower back. I was even a bit tentative on Semi-stiff-legged deadlifts, but I figured X-centric sets would tell the tale. Those first three Xcen sets made my back feel much better, so I did a standard set to end--with the same weight--did not push it to the brink. Postworkout everything is feeling good, pumped and fatigued. Gym tomorrow? We'll see.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, APR. 9, '14: DELTS, ARMS (DP 4X + 4X+)
Overslept again, so something is up with me, yet energy and motivation is still at full tilt. I went on about my business as if nothing was wrong, though, so it was a great workout and was the perfect kickstart to a productive day...
Delts: DB presses (4x12,10,8,6 + X Reps); Lying one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (3x15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (3x15 + X reps); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I always get concerned when I sleep in, as I'm generally one who wakes up very early. I've had a very slight stuffiness and itchy throat, but nothing else. I've felt the same for a few days, so just pushing through it to see what happens and make sure I get good training in regardless. No effect on pump either, as everything swelled up nicely today, and arms felt full for a couple of hours afterwards.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 8, '14: CHEST, BACK (4X)
The plan was to do this workout yesterday--but somehow I tweaked my lower back Sunday. I'm not even sure how it happened, although doing an HIIT sprint workout on the bike path probably didn't help. It was one of those injuries that made me walk like I was 90 years old. And every so often, with a wrong twist, it was like a flaming ice pick into the lumbars. Luckily it was better today but not completely healed. Still, I had to hit the gym. I did mostly machines and avoided ab work so as not to retweak….
Chest: Hammer machine incline presses (3x12 + StatX); Wide-grip machine dips (3x10 + StatX); Machine flyes (2x9,7 Xcen; 1x10)
Back: Hammer high rows (3x10); Machine rows (3x12,9,7 + X Reps--DP4X); DB pullovers (3x10); Lateral/shrugs (3x10) ss DB upright rows (3x10 + X Reps)
Abs: Skipped
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Machine work allowed me to avoid having to support my torso with my lower back. Still, I had a few "seizures" during my workout. Lol. Like an electric shock--but it just made me look like I was convulsing from an intense set. I will attempt legs tomorrow. Not sure if Front squats are advisable--or if I should go to my commercial gym and do machines. Semi-stiff-legged deadlifts will definitely be out, although X-centric might help enhance blood flow. Should be interesting.
Diet/Supps: 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).

JONATHAN--TUESDAY, APR. 8, '14: LEGS (DP 4X + 4X+)
What started as a great leg workout ended up getting a little disrupted during hamstring work, but ended up getting back to great. Seems I must've slept a bit funky, as I didn't realize I had a neck issue building up, but I was able to work around it and averted excruciating pain for now...
Quads: Step-back lunges (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps), Squats (2x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (2x10); Alternate leg curls (4x12 + X Reps)
Calves: One-leg calf raises (4x12 + X Reps); Donkey calf raises (3x30,25,20 + X Reps); Seated calf raises (2x25 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Everything felt great during quad work, but the first set of Stiff-legged deadlifts for hamstrings felt a bit off. I had a slight neck/trap pain that built with each rep, so I tried to stretch and massage it out a bit before the second set. That didn't do much, however, so the pain continued to grow on each rep of the second set. I had nothing to prove except that I'm smarter than I was 10 years ago, so I stopped at two sets and moved on to Leg curls. Increasing the sets there felt great and more direct, so I didn't feel I missed out much. Calves weren't affected at all, so they got a nice beating. Seems the older I get, the harder it is to keep my calves looking full.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--MONDAY, APR. 7, '14: BACK, CHEST, ABS (DP 4X + 4X+)
Had a great weekend with my family, tons of fun with my son, and even found a few moments to work on the car a bit with him. Never felt tired during any of the fun times, yet overslept this morning for some reason. Woke up feeling great, though, so I just shortened up my daily pre-workout routine to make sure I didn't skimp on the training today...
Back/Chest: Undergrip rows (4x12,10,8,6 + X Reps) ss DB bench presses (4x12,10,8,6+ X Reps); DB pullovers (3x10 + X Reps) ss DB flyes (3x10 + X Reps); Bent-arm bent-over laterals (3x12 + X Reps) ss Incline presses (3x10 + X reps); DB Shrugs (3x15 + X Reps) ss Dips (3x12 + X Reps)
Abs: Leg raises (3x10) ss Full-range crunches (3x10 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
I felt a bit rushed at first because of the panic from sleeping in, but I made it a point to slow down and feel the first few sets to ensure a great workout. That did the trick. I still felt a little something going on in my left pec, so I was cautious with chest training, but didn't need to hold back at all—just stayed aware. Ended up as a great workout. Especially ab training, as my 4-year old son came down and was super curious about what I was doing. He explained how important it is to have strong muscles and bones, and then he joined me on the floor for planks. It was hilariously awesome, and he actually managed to do 2 sets with me—at close to 20 seconds each!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

JONATHAN--SATURDAY, APR. 5, '14: DELTS, ARMS (DP 4X + 4X+)
I love the stress-free feeling of a Saturday morning workout. The only downer from today's delts and arms training was looking out the gym window to see an incredibly clear and sunny day on the horizon... And the green lawn begging to be mowed. I'll look at that on the positive side, though, as it's going to be 7 straight months of 2.5 hours of outdoor "workouts" every single week. LOL...
Delts: DB presses (4x12,10,8,6 + X Reps); Lying one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); Lateral shrugs (3x12 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Kickbacks (3x15 + X reps); Spider curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
Although I didn't post a training blog yesterday, I most certainly did train. It was a leg day, but I got so stoked on the fact that I was able to temporarily fix my stationary bike, that I did a big calf workout followed by HIIT cardio for quads and hams. I don't think I had ever been excited about cardio before yesterday, but it ended up as a really good morning.Today I borrowed a couple of Steve's ideas from his training this week. I traded my Incline one-arm laterals for a lying version, but used a bench instead of the floor. Very uniqe feel. I also opted for Lateral shrugs to finish delt training, as I wanted a bit more trap work. Arm training stayed basically the same except for the contracted movements. I ended with Kickbacks for triceps and Spider curls for biceps. Great variety to keep things interesting. Forearms got a little extra pumped, and vascularity is definitely starting to creep through. Must've been yesterday's first full-fledged HIIT cardio session in months. LOL
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--FRIDAY, APR. 4, '14: LEGS (mini), ARMS (4X + TORQ)
My daughter asked me to help her on squats today, so I trained them with her--but in X-centric style. Oh yes, I think I will be sore tomorrow. Three sets, all reps lifting in one second and lowering in six. Slo-mo to grow. I also did leg curls and standing calf raises with her, 3X sequences--then I went on to arms. No delts since I hit those yesterday in my home office. The gym was a bit crowded today, but I still had a great one….
Legs: Leg curls (3x10 + X Reps); Front squats (3x7--all sets X-cen); Standing calf raises (3x12 + X Reps)
Triceps: Machine dips (3x10); Cable pushouts (3x10); Pushdowns (2x20,14 + X Reps)
Biceps: Machine curls (3x10); Incline curls (3x8); Concentration curls (2x20,15)
Brachialis/Forearms: Alternate hammer curls (2x10,9); Wrist curls (2x15,12); DB wrist curls (2x20,15)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Great workout. I really liked the anabolic priming from legs first. Then all I had to do was arms after--something I always look forward to. And training legs with my daughter is always fun. She even tried Front squats for her last set--and did great. I had her use just the bar to get the hang of it, and she went low with control. Good work! I'm planning on my weekend run tomorrow, but I'm starting to think my legs may be sore. We'll see. It's supposed to be a hot weekend here in So Cal, but Sunday is supposed to be warmer than Saturday. I feel summer coming. Must get more muscle and rippedness!
Diet/Supps: 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).

STEVE--THURSDAY, APR. 3, '14: DELTS, ABS (4X)
Only delts and abs today? There's a reason: I am working at home, and the hot-water heater cratered. It's in the garage, which is where my PowerBlock DB set and bench is. I grabbed the PowerBlocks and brought them into my office for a quick shoulder blast, and tacked on abs since I didn't do much midsection work on Tuesday. This was a great workout, and I discovered a new exercise--or at least one to improvise--Incline one-arm laterals without a bench (more on that in the Summary below).
Delts: Arnold presses (3x10 + StatX); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x8) ss DB upright rows (3x10 + X Reps)
Abs: Crunches (2x15,14) ss Planks (2x40 seconds); On-the-floor kneeups (1x10)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Okay, here's my exercise improvise. I did Incline one-arm laterals on the floor on my side, supporting my torso in the incline position on my nonworking arm. I was amazed at how well it worked. I just went back and forth from arm to arm for three sets--and used a moderate weight so my form was immaculate. Talk about feeling the delts working. Going to failure on my last set produced a fierce burn. And followed by an ending superset of Laterals and DB upright rows, the pump was excellent as well. I have mirrored doors on my office closet so I could admire my boulder shoulders. Lol. My daughter asked me to work squats with her tomorrow at the commercial gym, so I will probably do leg curls, squats and arms. Sounds like a wicked anabolic aftershock to me.
Diet/Supps: 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).

JONATHAN--THURSDAY, APR. 3, '14: CHEST, BACK, ABS (DP 4X + 4X+)
That was close! I think I almost pulled a muscle in my left pec, but it was giving me warning during the warmup reps, and started to get more noticeable during the first real set. Needless to say, I have no intention of volunteering myself for an injury, so I took it a little easy on chest training...
Chest: Incline presses (3x10); Flyes (1x4); Dips (3x12 + X Reps)
Back: Undergrip rows (4x12,10,8,6 + X Reps); DB pullovers (3x10 + X Reps); Bent-arm bent-over laterals (3x10 + X Reps); DB Shrugs (3x15 + X Reps)
Abs: Leg raises (3x12) ss Full-range crunches (3x12 + X Fade); Planks (2 x 60 seconds)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
The quick jolt of pain I felt on my first set of Incline presses had me paranoid, so I reduced weight and just did a 3X round with no X Reps. I listed Flyes as one set, but you can clearly see those didn't work out well. The stretch position on the first rep was a real zinger, and even avoiding the full stretch on a couple of reps didn't feel much better, so I moved on to Dips. Ironically, the dips felt perfectly fine, so that's where I put the effort today. They probably felt good because they're not an overly efficient chest exercise, but they did feel good enough, so all ended well. My lats have been lacking a bit, so I started back work with lats today, and finished with midback. The heavier Undergrip rows up front resulted in a really nice lat/back pump, so I'll probably repeat this next time around.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--WEDNESDAY, APR. 2, '14: LEGS (4X + X-CENTRIC + X-CELERATION)
At the IM gym today, which has limited equipment, but Jonathan showed me a one-leg leg curl move he invented using some plates from the PowerBlock dumbbell set. Took some getting used to, but good contraction. Can't extend the working leg all the way, but hams stretch is taken care of with Semi-stiff-legged deadlifts. Thanks to Jonathan for extending my leg-workout torture.
Quads: Front squats (3x5) ss Back squats (3x8); Sissy squats (1x7 Xcen, 1x9, 1x11 Xcel)
Hamstrings: Semi-stiff-legged deadlifts (1x7 Xcen, 1x8); DB semi-stiff-legged deadlifts (1x11 Xcel); One-leg leg curls (2x8); DB walking lunges (1x10)
Calves: One-leg donkey calf raises (1x9 Xcen, 2x10, 1x14 Xcel); Freehand squatting/seated calf raises (1x11 Xcen, 1x12, 1x17 Xcel)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: I've been thinking about adding leg curls to any workout I do at the commercial gym because the IM gym doesn't have that machine. But Jonathan's innovation appears to solve the problem. I did meager weight today because I was messing with the form and trying to position the plates on my foot (it takes a twist so your heel is in one corner of the plates so it doesn't slide up your leg). Notice that on some other exercises I used the Progressive-Speed 4X method--starting with X-centric (lift in one second lower in six), rest 40 seconds, then do a standard set or two, rest 40 seconds, then do an X-celeration set (1.5 seconds per rep). Felt great. Legs are rubber and throbbing like a hammer-smashed thumb.
Diet/Supps: 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).

JONATHAN--WEDNESDAY, APR. 2, '14: DELTS, ARMS (DP 4X + 4X+)
Focus was like a laser this morning, and that always makes for a great workout. Every muscle group felt incredible from the blood flow, and that just helped to increase the drive, so it was an upward spiral...
Delts: DB presses (4x12,10,8,6 + X Reps); Incline one-arm laterals (3x10 + X Reps); Lateral raises (3x10 + X Reps); DB upright rows (2x20,15 + X Reps)
Triceps/Biceps: Lying DB extensions (4x12,10,8,6 + X Reps) ss DB curls (4x12,10,8,6 + X Reps); Overhead extensions (3x10 + X Reps) ss Incline curls (3x10 + X Reps); Bench dips (3x15 + X reps); Concentration curls (3x15 + X Reps)
Forearms: Wrist curls (2x20,15 + X Reps) ss Reverse wrist curls (2x20,15 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
While I didn't really do anything different today, I didn't need to. The emphasis on each muscle group was so intense that it felt like a completely new routine. It goes to show you how important mental focus is with training, as the value of every rep and every set goes up exponentially.
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

STEVE--TUESDAY, APR. 1, '14: CHEST, BACK, ABS (4X)
I hit the commercial gym today, and the free-weight area was crowded. Should've waited until noon-ish when I know it's fairly empty. I didn't let it deter me, however--machines can do the trick just fine with 3X and 4X sequences….
Chest: Wide-grip machine dips (4x12); Machine flyes (3x10); Undergrip machine incline presses (3x10)
Back: Hammer high rows (3x10); Machine rows (3x10 + X Reps); DB pullovers (3x10); Lateral/shrugs (3x10) ss DB upright rows (3x10 + X Reps)
Abs: Planks (2x30 sec)
Note: My current program is based Phase 2 of The Ultimate Super-Size Crash Course, with methods from alternate Phase 1 routine, such as Progressive-Speed 4X. To get this new e-book that includes the complete program and diet 18-year-old Jordon Williamson used to pack on 18 pounds of muscle in 12 weeks, GO HERE<==
Summary: Notice that by the time I got near the end of my back workout, the free-weight area was empty, so I was able to do DB pullovers and Lateral/shrugs supersetted with DB upright rows. That last ss is a great combo for traps with residual delt work. Killer squeeze and pump to end.
Diet/Supps: 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).

JONATHAN--TUESDAY, APR. 1, '14: LEGS (DP 4X + 4X+)
First day of April, but I'm no fool, so I got my leg workout in before anyone could pull any pranks on me. Great workout, and quads, hams and calves all pumped up incredibly well today. Plus, my 4-year old came down and made me feel great by asking, "Whoa! How do you do that?!" LOL...
Quads: Step-back lunges (4x12,10,8,6 + X Reps); Sissy squats (3x10 + X Reps), Squats (2x15 + X Reps)
Hamstrings: Stiff-legged deadlifts (4x10 + X Reps); Alternate leg curls (3x12 + X Reps)
Calves: One-leg calf raises (4x12 + X Reps); Donkey calf raises (3x20,18,15 + X Reps); Seated calf raises (2x20 + X Reps)
Note: My current PowerBlock gym program is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book.
Summary:
No foolin' around today, that was a really good leg workout. Lower body blood flow was like a flood, so every muscle got a great burn, and they all felt plenty pumped because of it. Now to get through the day without falling for any bad jokes. I got Rick Rolled once, but it was okay, as it felt like a flashback to the 90s, so it just made me feel a lot younger than I am. LOL!
Diet/Supps: For supplement truths and recommendations, see Jerry Brainum's e-book, Natural Anabolics, available at www.JerryBrainum.com.
Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book (only $9.99).

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.

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

STEVE HOLMAN
 

End of May,
then...

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