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Good Morning

Mass Phase W6D6 - Chest, Shoulders, and Triceps

2nd 'push' routine of the week today, aiming for the 8-10 repetition range for most exercises. There are a few exercises in this workout that just require more reps because of the nature of them such as straight arm shoulder flies, etc.

I find this to be one of my favorite shoulder routines of all time, as my shoulders are always fried by the end! Subbed out a few sets of pushups for dumbbell bench work as well in order to match my mass gains. I should hopefully have some time to post all of my modifications to this routine on my blog later today and I will post the link on here later.

Russ - Great to have you back! Feel free to connect up with me on Facebook (if you have it) as that may work as a better way to helping you stay motivated. You can find my on Facebook under "Tyler Robbins" or if you don't want to be friends, you can "Like" my Facebook page "Tyler Robbins Fitness"

Off day tomorrow for me, then back at it Sunday with Back & Biceps. Everyone have a great Friday/Saturday!

-Tyler

Quote of the day:
"Quality is not an act, it is a habit."
~Aristotle

Hey Crew,

Sorry about being MIA yesterday. After doing the workout we had to scramble to get out of the house for the red-eye flight from CA to VA. I did pretty well yesterday with 25 min on the Lifecycle then the first 35 min of X2 Yoga. Time just ran out, literally. I'm actually getting better at Crane and several of the poses. I also can actually get the "connect the breath to the movement" in X2 Yoga, particularly in the first 2 Sun Salutation sequences.

Tyler - Great advice to Lori about the types of muscle fibers. Men's Health had a good article on the difference in the muscle structure in doing the 5-8 reps vs. 10-12.

Russ - Good to see you my friend! Glad to see that you are venturing into an actual round of X2. We all have our struggles with our situations, but you take that to the extreme. Stick with us, you know we're here for you!

Lori - Tyler gave some awesome advice about Pump. Without going into the technical details because he covered them much better than I can, I will say this: Of course there is marketing to say "High reps avoids building bulk." That's truth, but it's also a marketing strategy that focuses on those who are afraid of, or simply don't want to, build bulky muscles. NO, you won't get bulky lifting heavy, you're already walking proof of that. You've been doing great for several years now, so keep it up. And yes, I believe Pump will be a good addition for the variety. Some good friends just wrapped up the full 90 days of it and loved it all the way through!

Patrick - I like that you're working on adding bulk, but I personally would never do S&A the day after C&B. C&B might be focused on the chest & back, but push ups hammer your shoulders, and pull ups hit your biceps as well. I would always put a day between the two. That's my personal opinion. CST then B&B on consecutive days works because it's all push one day, then all pull the next, with very little overlap that I see. C&B the S&A isn't the same thing. Just my thoughts.

Off to get some cardio done today.

Derek

Good Morning

Mass Phase W7D1 - Back & Biceps

Not a whole lot to say about this one, just absolutely DESTROYS my arms! Focused on form to make sure I was getting as clean reps as possible, but also increased either reps or resistance on virtually every exercise. Those strip set curls at the end are murder.

Just for kicks, I decided to do 2 sets of farmer's walks at the end to work on my grip strength just a bit more as well as stretch out my arms.

Derek - Nice job progressing on your yoga days!

Patrick - No problem, glad I could help! UBX is quite similar to X2 Chest, Shoulders and Triceps, so you could use that as your guide for timing, etc. You can also find my modifications to it on my blog so you can see what my thoughts are there for mass building, then of course modify it to YOUR needs!

Everyone have a great Sunday!

-Tyler

Quote of the day:
"My strength lies solely in my tenacity."
~Louis Pasture

Good Morning

Mass Phase W7D2 - UBX Modified

Push routine with a 12-15+ rep range focus. Really tried to push myself today and it paid off! My shoulders, triceps, and chest were fried by the end, but my shoulders DEFINITELY took a beating!

Have to switch up my week slightly due to work demands so tomorrow will be my core day and then will hammer Plyo Legs Wednesday morning.

Have a great Monday!

-Tyler

Quote of the day:
"In the middle of every difficulty lies opportunity."
~Albert Einstein

Hey Crew,

I'm home after visiting Virginia, seeing friends and family for the weekend. It was a really good trip, with way too much food. Almost all of the choices were good, with the exception of the piece of chocolate cake that was snuck into the dinner room for my birthday. It's ok, we split it between the whole table. I will say my portion control wasn't what it normally is, but I'm back on track now!

Saturday we had our monthly group workout, and we did P.A.P. Lower. I forgot how bad you sweat in that workout. What a MONSTER! We did a bonus round after 2 complexes 4 times through that was: Deep squat holds for 30 seconds, 15 seconds of pulses, 15 seconds hold; Floor Up Power Jumps; Power 90 Cross Hops; 1/2 Angels. 1 time through that after the 4 times through the first 2 complexes was just mean, but they asked for it!

Kim and I had to kill several hours in L.A. today, so we had lunch then grabbed a quick 1 hour version of the Sunday beach workout Tony does every week in Santa Monica. The weather was spectacular. Both of us struggled with our energy levels with the messed up sleep pattern we had last night, but still a good workout. Cardio tomorrow, then back to X2 schedule on Wednesday with CST.

Russ - X2 Total Body is no joke. It's the one workout in Phase I that just flattened me.

Tyler - Some days I get Yoga, others I don't. I am looking forward to Tai Cheng coming in for some different types of recovery workouts.

Patrick - Glad I could help out. Way to go with Plyo Legs today.

Derek

Good Morning!

Mass Phase W7D3 - Ab Ripper X & 20-12 Abs

Slight schedule change for me as I had to be into work earlier than usual this morning so I swapped today and tomorrow, will do Plyo Legs tomorrow morning.

Also, I had X2 Ab Ripper scheduled for this morning but decided to swap it out for the original Ab Ripper X. I was able to get every single rep with great form, but it was a challenge! That damn routine is still tops in my book for ab blasters. By following that up with 20-12 abs, my core was cooked by the end!

Russ - Yup, definitely have a love-hate relationship with X2 Total Body. I have it coming up in a few weeks as part of Phase 1 in my next hybrid, and although I love how great of a workout it is, it always smokes me!

Derek - Happy belated birthday! So are you going to give the Tai Chang program a complete run-through or just dabble here and there?

Everyone have a great Tuesday!

-Tyler

Quote of the day:
"It is health that is real wealth and not pieces of gold and silver."
~Mahatma Gandhi

Hey Crew,

Today was a ton of walking. We went hiking around the lighthouse at Point Loma in San Diego, then spend about 3.5 hours walking around the San Diego Zoo. Came home and knocked out Les Mills Combat. I'm a huge fan of that workout, to the point that I want to see if I can't try it live a couple of times. I'd even consider instructing something like it, because the energy is awesome and its rooted in martial arts, which is near and dear to me.

Nutrition wasn't rock solid, since I was only at 850 calories by the time we left the zoo at 6:00 p.m. and I was crashing hard. We had a not-so-healthy dinner, but came home and burned it off. I did hold onto my portion control solidly. 3 of us split a 12" pizza, 2 slices each, and 3 pieces of bread as an appetizer. Could have been better, but we were all bonking pretty good. Tomorrow is back on track.

Lori - From a friend and fellow Coach who just CRUSHED Les Mills Pump for 90 days: Do Phase I! LIFT HEAVY in it if you're not wasted by the end of the workout. That may mean getting more weights from the store for the bar, but do what you have to so that 20-30 minute workout is a killer. That's what I'd do with it. I do know they started off easy for people who have never done this type of thing, but you are strong enough to just up the weights. It will be vital for you moving into the longer workouts because you'll be up to speed on lifting heavy enough to really find the burn.

Tyler - Thank you. No, I probably won't do Tai Cheng on it's own, but as a buddy of mine is doing I may add it as an addition to my daily workouts, or definitely use it for Recovery.

Patrick - It seems like it's all piling on right now with the nutrition. I almost have to go back to work to eat cleaner!

Derek

Good Morning

Mass Phase W7D4 - Plyo Legs

Last week I did this entire routine, full reps that Tony does, with a 5kg med ball on the exercises that he uses one. It wrecked me then, and I couldn't walk properly for a few days afterwards...

So this week I decided to intensify and wear a 10lb vest! The first 5/6 exercises I was feeling great and basically skipped all of the breaks but then the lactate started to build and the workout started to catch up with me. By the end, I was absolutely toast! 10lbs may not seem like much, but it is when you do as many reps as you do in this routine! (matched all reps from last week) That, coupled with the fact that I have hardly done ANY cardio in weeks and I was/am pretty dead by the end. Will no doubt be sore and walking funny for the next few days again!

Derek - How's the San Diego Zoo? Toronto has a great zoo somewhat near where I am, but I haven't been in YEARS. Really looking forward to taking my little guy there!

Everyone have a great Wednesday!

-Tyler

Quote of the day:
"Success is how high you bounce when you hit bottom."
~George S. Patton

Hey Crew,

V Sculpt today, and it was a holy mother of a workout. I blasted through it fairly quickly. I also wrote down all of the moves from the One on One version, and the X2 version, then made a combination of the moves I really liked from both for a 24 set workout.

THEN we went out and gave paddle-boarding a shot for over an hour. I'm pretty beat right now, but it's a good thing.

Here is the routine as I did it today:

V Sculpt

1- Around the World Pull Ups

2- Alternating Squatting Concentration Curls

3- Band Mower

4- Supine Band Curls

5- Pull Up X

6- Ball Preacher Curls

7- V Row

8- Balance Dumbbell Curl

9- Switch Grip Pull Up

10-Roman Band Curls

11 – 21 Pull Ups

12 – Down the Rack

13 – Entman’s Chin Ups

14 – Supine Band Curls

15 – Band Mower

16 – One Arm Concentration Curls

17 – Zip Kip Pull Ups

18 – High Rep Balance Curls

19 – Straight Arm Pull Overs

20 – Alternating Hammer Curls

21 – Zip Kip Iso Chin Up

22 - Roman Band Curls

23 – Cross Fugly Pull Ups

24– Down the Rack


Russ - Cookies and brownies get me as well. I've never been a huge cake fan, but cookies are a big part of how I got fat to begin with!

Tyler - The SD Zoo is pretty famous, and pretty extensive. Some cool exhibits, but obviously a TON of kids. It was good we went in the later afternoon.

Patrick - I loved the Inner Harbor before I started watching my nutrition. Not sure I could handle it right now!

Off to get sushi for dinner.

Derek

For those of you interested, I created a Top 10 video of my favorite 1on1's


[Edited by Touseef]