I love a good winter workout, and some of my best training has been in the cold winter months. That being said, I was glad I didn’t have to leave the house to get to the gym today. It was -10° outside, so throwing on some sweats and heading the to the basement was a welcome treat compared to other options. Great one today, and even better that it’s a Sunday morning with a day of recovery to look forward to…
Midback: Behind-the-neck chins (2×10,8); One-arm DB rows (1×14); Bent-over bent-arm laterals (2×12,10)
Lats/Traps: Chins (2×10,8); DB pullovers (1×12); Undergrip bent-over rows (1×10); Forward-lean shrugs (1×15)
Delts: Presses (2×15,12); Incline one-arm laterals (1×12); Lateral raises (2×14,10)
Biceps: Barbell curls (2×12,10); Incline DB curls (1×10); Concentration curls (1×12)
Abs: Leg raises (1×12); Full-range crunches (2×15,12); Plank (1×60 seconds)
Note: My split is based on the Phase 2 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Sunday Winter Workout Summary
I’ve been super motivated, but I have to admit I was a little worried I’d wake up trying to find an excuse to use Sunday as a rest day. That wasn’t a problem! I overslept a bit, but just because there wasn’t the usual urgency of a weekday. I was eager to train and strength was noticeably increased from the get-go, so I was able to add enough weight to keep the reps where I wanted them. Great pump and just all-around great workout. It didn’t hurt that I had a nice view of freshly fallen snow out the gym window. And now I have most of the day family fun-day actives the will probably involve snow pants, sleds, and a lot of slipping ‘n sliding outside.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.