Today was my final Phase 1 Friday before moving into Phase 2 of Size Surge, and it was a good one. It was a surprisingly quick four weeks, but I’m welcoming the change. I do like the breakdown of Phase 1, and it’s good for setting the stage for the rest, but I’m looking forward to next week…
Legs: Squats (2×15,12); Leg extensions (1×20); Leg Curls (2×18,12)
Calves: Seated calf raises (2×15,12)
Chest: DB bench presses (2×15,12); Flat bench flyes (1×12); Incline DB presses (2×12,10)
Back: Chins (2×12,10); Bent-over rows (2×12,10)
Shoulders: DB presses (2×12,9); DB upright Rows (2×20,10)
Note: My split is based on the Phase 1 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Final Phase 1 Friday Summary
Was it because I knew it was the last workout of Phase 1, or was it just a coincidence of timing? Either way, today’s workout was the best one from Phase 1 so far. Highly motivated and felt super focused on everything. As much as I liked Phase 1, it reminds me that I do like a bit more volume, too. But, as it did so many years ago, I’m hoping this just set the stage for the upcoming Phase 2 — where all the noticeable gains come in. At least they did for me when I wasn’t such an oldie. LOL! Mind you, “mass” isn’t my goal this time around either. Yes, I want to put on a few pounds of muscle, but I’m mostly going into it wanting quality gains that will set the stage for the next phase — Spring prep! One step at a time, though. There’s still a lot of work to do before that, and I’m looking forward to it.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.