It’s hard to believe Thanksgiving is this week, but that means it’s time for a pre-holiday size surge. With the upcoming holiday feasts, and the fact that I actually want to be in decent shape when spring rolls around, I may end up with a bit of cardio training on my off days, but this morning’s workout was a great way to start the week…
Legs: Squats (2×15,12); Leg extensions (1×15); Stiff-legged Deadlifts (1×15); Leg Curls (1×15)
Chest: DB bench presses (2×15,10); Flat bench flyes (1×12); Incline DB presses (2×12,10)
Back: Chins (2×12,10); Bent-over rows (2×12,10)
Shoulders: DB presses (2×15,12); DB upright Rows (2×12,10)
Calves: Standing calf raises (2×20,15)
Note: My split is based on the Phase 1 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Pre-Holiday Size Surge Summary
The built-in rest with Phase 1 is great… mostly. My time under tension is considerably higher than what we prescribe in the routine, but I’m also used to training just about every day. I can’t get myself to take full days off through the week, so I’ll do a little bit of HIIT cardio in between training days. Plus, I’m pretty motivated for a couple of reasons. 1) I’m stoked to have time to train more now, and 2) I’ve got a nice stash of pre-training supplements I’ve stocked up on, including some that are specific to early-morning cardio.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.