That was exactly what the muscle doctor ordered. Because of new work schedules, life, and a whole bunch of other reasons, it’s been months since I felt a pump like I did this morning. All basic moves and just normal to slightly higher than normal tension times, but the results were fantastic…
Legs: Squats (2×12,10); Sissy squats (1×12); Leg extensions (2×15,12); Stiff-legged deadlifts (1×15); Leg Curls (2×12,10)
Calves: Donkey calf raises (2×20,15); One-legged calf raises (2×12,8)
Chest: DB bench presses (2×15,10); Flat bench flyes (1x1o); Incline DB presses (2×10); Incline flyes (1×10)
Triceps: Extensions (2×15,12); One-arm overhead extensions (1×12); DB kickbacks (2×12,9)
Note: My split is based on the Phase 2 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Muscle Doctor Monday Summary
I woke up motivated yet sluggish, but I wanted to make sure Phase 2 started with a bang, so I used a bit of my pre-workout “secret weapon.” It was SAN’s Fierce Domination to the rescue. Just the right boost I needed from the caffeine, and everything else helped keep up the focus and intensity, and the pump was pretty outrageous. Of course, now I’m really wanting to try the new formula, but that’s beside the point. The combo for this workout was perfect, and the pump would’ve had equal parts to do with the supplement as well as the fact that it was a full POF workout, which I haven’t done for at least a month because of Phase 1. Plus, as I’ve mentioned previously, I’m using longer tension times and less rest than what we prescribe in the Size Surge e-book, so it was a 1-2 punch, and it was just what the muscle doctor ordered. This new part of the routine is an every-other-day split, so that means tomorrow is an “off” day, but I’ll be reserving any off days for maybe once per week, and that will be on the weekends. For now, it will at least be some medium-intensity cardio on off days. That will likely evolve, but we’ll see after this first week on Phase 2.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.