Back to the regular work schedule today, but that never really means much to me since my morning schedule stays the same through weekends and holidays. That’s a good thing in my book, as it means it’s easy to wake up and as much as I love variation, I also love the consistency of routine. Back-to-work back work – and then some…
Lats: Chins (2×12,10); DB pullovers (1×12); Undergrip chins (1×10)
Midback/Traps: Behind-the-neck chins (2×9,8); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×15,10); Forward-lean shrugs (1×18)
Delts: Presses (2×14,10); Incline one-arm laterals (1×12); Lateral raises (2×12,10)
Biceps: DB 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.
Back-to-Work Back Work Summary
Back to work after a brief 3-day holiday weekend to celebrate the New Year. Plenty of good family memories spread out over the past two holiday weekends in a row, and now back to the regular schedule until the next holiday. Training went well, and with just two weeks left on Phase 2, the motivation is still high.
Just a few changes today and only for the sake of variation. I switched to dumbbells for on a couple of exercises and used under-grip chins instead of under-grip bent-over rows. Nice changes all the way around, and I may stick with the DBs for shoulder presses, or I may swap back and forth for variety. I’ll likely decide on the fly, just to keep things exciting. Ha!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.