Optional X-train 30 days rotation - Upper Body strength workout program

FitSaxe

FitSaxe

Cathlete
To SNM,

I would like to upload X-TRAIN rotation mentioned above but I can not seem to find it on workout manager.

Is it possible to have it posted as a thread as it has been upload onto workout manager?

Thanks,
 
I have searched for this upper body rotation and couldn't find anywhere/including workout manager.

I have attached/uploaded a picture of user guide page 23 where the rotation is mentioned


Upadate: I checked today the july 19th on workout manager the upper body rotation is actually the last one called 30 days strength only
 

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X Train Rotations

If you go to the Workout Manager and hit the Rotations tab you will get the 3 options Download, Create etc. Check the Download and "Next" in the lower right hand corner of that grey box. Then up will come Cathe's rotation or I think it's othe user rotations. Check Cathe's. Up will come those rotations that can be added to the calendar.

My question is: Is there a place to print out a Workout Card for the X Train workouts for this Strength Only rotation???
 
kollman201 said:
If you go to the Workout Manager and hit the Rotations tab you will get the 3 options Download, Create etc. Check the Download and "Next" in the lower right hand corner of that grey box. Then up will come Cathe's rotation or I think it's othe user rotations. Check Cathe's. Up will come those rotations that can be added to the calendar.

My question is: Is there a place to print out a Workout Card for the X Train workouts for this Strength Only rotation???
Click to expand...

Once you have uploaded the rotation onto your calendar, click on a particular day, look at mid-end right side and you should have the tab "Show Details, then Edit workout---".Once you have clicked this option details of the workout will pop, scroll down and you should have print option.

All the best,
 
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I asked in another thread if anyone has tried this rotation but got no response. So has anyone tried this one yet??? I'm not sure if I want to try this or not.
 
Hi firemedic,

Same here. I did ask if anyone has tried this rotation
And have I haven't had any response.

Fell free to try it.
 
I wondered this same thing, too. Anyone???

I wish that when you look at a rotation you could look at the entire rotation instead of just the first week and then thumbing through the calendar.
 
My plan is to start this rotation in 4 weeks. I will be adding cardio 4-5 per week.

Let's report on here ;-)

Nathalie
 
Hi all! I'll be finishing this rotation tomorrow with the last legs workout. I'm impressed with the definition gains I have in my arms, my bat wings aren't so wingy any more. That said, I won't be repeating this one as-is. The legs workout is repeated twice a week (the whole workout or premixes with barre and rear delts) for a month. From the XTrain series I prefer cardio leg blast, so the two leg days each week held a bit of dread for me. I would definitely repeat the upper body portion of this rotation and swap out various other leg workouts. As a frame of reference I consider my competency level intermediate.

Nathalie - Have you started this rotation yet? I'm curious to know your opinion.

- Sue
 
Swapping legs aroung

suethepooh said:
Hi all! I'll be finishing this rotation tomorrow with the last legs workout. I'm impressed with the definition gains I have in my arms, my bat wings aren't so wingy any more. That said, I won't be repeating this one as-is. The legs workout is repeated twice a week (the whole workout or premixes with barre and rear delts) for a month. From the XTrain series I prefer cardio leg blast, so the two leg days each week held a bit of dread for me. I would definitely repeat the upper body portion of this rotation and swap out various other leg workouts. As a frame of reference I consider my competency level intermediate.

Nathalie - Have you started this rotation yet? I'm curious to know your opinion.

- Sue
Click to expand...

Hi Sue,

I am starting this rotation Monday :):):)
Time to move on from Rock Bottom rotation.:eek:

I can understand that repeating the same leg disk can be repetitive causing dread. I won't be repeating the same disk for legs ;). My plan for the second day is to incorporate new lean leg and Great glutes as soon as they get shipped:cool::cool::cool: Plan b is to sub with cardio leg blast, lower body blast with floor, barre and squat rack.

Sounds like you liked the rotation. Did you add cardio. I will be adding premixes mainly with may be two MWT per week.

Thanks for sharing your results on this rotation.
I will be reporting on here as I go along ;)

Glad you gained definition from this rotation. what muscle have you gained definition on? back, shoulder?...Well done on "bat wings":D It require a lot of work. How long have you been on this rotation?
I am intending to be on this rotation for a month or a month and 1/2. After that I will do STS.

Have a good week Sue ;)
 
Burnset - CBS Plus lateral raise 100 challenge and Imax2

Hi Everyone,

I am back on this thread to share my views on this rotation.

So far I like it. I am on my second week. Today's workout were: imax 2, 100 challenges lateral raise and CBS Burnset.

My muscles are cooked:D:eek:. I am really loving burnset now. It's a hypertrophy workout. I love bicep rotational curl. I had to learn and find my way to gain a technique on this ;).There is literally no room for momentum. The tension on muscle has to be spot on to keep a nice clean/fluid motion.

The negatives/eccentric add on on hammercurl oh boy what a blazing way of topping the bicep segment lol:D:D:D. Thanks goodness it was just one set.

Burnset does bring up serious swelling;)

What are your thoughts on this?
Is anyone still on this rotation?

Hope to hear from you soon:):)
 
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I was reading Arnold's facebook page and today they posted a 1970's bodybuilding rotation (from Muscle and Strength's web page). Check this out:

Monday - Chest and Back
Tuesday - Shoulders and Arms
Wednesday - Legs
Thursday - Chest and Back
Friday - Shoulders and Arms
Saturday - Legs
Sunday - Rest

Looks a LOT like the 30 day Xtrain Strength only rotation! :)

Here is the link if you want to see the post:

http://www.muscleandstrength.com/workouts/old-school-series-1970s-bodybuilding-routine
 
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Meso 2 love it

To Gibee,

I have looked at this rotatiion.

I agree it does look like Burnset optional upper body rotation. Burnset was designed on a similar concept as meso 2 STS. This a hypetrophy phase.

Gibee, are you doing this rotation? Hope you are in this with me:eek:
I managed to increase the weight of 2.2 increments for biceps on second week. all good oh I have not increased in inches at all and I am still feeling loose in my legs while wearing my skinny jean:rolleyes::rolleyes::rolleyes:

Yes i can see my arms swelling at the end of BI and TRI session but there is nothing to panick about!!:rolleyes::rolleyes:It is not water retention either cause this is not my first hypertrophy cycle.

I am doing this till November. This is for anyone willing to build and/or increase the size of muscles. So far I am enjoying it a lot. I am feeling it more on my upper body ;-) I love this rotation. i like 2x upper and 2x lower per week:cool:. This is IMHO *not* for everyone. It is not just for those who are aiming to gain incredible hulk muscle mass:eek:

As the article state this require proportional, adequate and clean nutrition.

Hope to hear from you ladies;)
Please keep your comment coming on this ;)
 
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HI! I have not yet done it. I have looked at it a couple of times. I'd like to rebuild some muscle base myself and I love hypertrophy work - and burn sets. Are you finding it helpful? If I did this, I'd definitely have to mix things up a bit as I have been doing burn sets 1x each a week for 5 weeks now on somewhat of a rotation... after taking a couple weeks off after doing it for about 8 weeks.
 
Gibbee said:
HI! I have not yet done it. I have looked at it a couple of times. I'd like to rebuild some muscle base myself and I love hypertrophy work - and burn sets. Are you finding it helpful? If I did this, I'd definitely have to mix things up a bit as I have been doing burn sets 1x each a week for 5 weeks now on somewhat of a rotation... after taking a couple weeks off after doing it for about 8 weeks.
Click to expand...

Gibee if you want to rebuild, I advise you embark on this rotation. I love and find it helpful. Adding those 100 reps challenges also help. I would do the same if I was on 8 weeks hypertrophy lol:D:D

Actually 4 weeks hypertrophy is enough to gain some upper body muscles for me. I have no problem gaining on upper body. I will start sts meso 1 in about 4 weeks. Between now and then i will be substituting some high reps;)

looking forward to more upper definition yeah ;-)
 
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