Okay, I’m saying it was a frozen gym, but this morning was just a teaser for next week’s temperature drop down there. That may sound like I’m complaining, but I’m not. I love me some cold-weather workouts! That’s when my intensity is at its highest and I tend to feel the workouts even more. It’ll be the perfect time to wrap up the end of Phase 1 before moving into the muscle-making Phase 2…
Legs: Front squats (2×15,12); Leg extensions (1×20); Leg Curls (2×18,12)
Calves: Seated calf raises (2×15,12)
Chest: DB bench presses (2×20,12); Flat bench flyes (1×12); Incline DB presses (2×12,10)
Back: Chins (2×12,10); Bent-over rows (2×12,10)
Shoulders: DB upright Rows (2×20,10); DB presses (2×12,9)
Note: My split is based on the Phase 1 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Friday in the Frozen Gym Summary
Really great workout this morning! I was amped to get a good workout, and that’s what happened… Started with front squats for some variety, and those really helped bring more quad into the movement. At least that’s what it felt like. I also bumped up some reps here and there to increase my tension times, so every muscle group felt like it got a thorough thrashing this morning, despite the relatively low number of sets per body part. Part of that is just knowing that there’s only so many sets in which to get the work done, so I find myself pushing harder. Plus, I know there’s just one week left in Phase 1 before moving into Phase 2, which is when most of the muscle gains tend to come in during the full Size Surge routing. Definitely looking forward to that.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.