Sloooow start today, so it took some Hump Day heroics to get myself up to speed. Apparently, I was up too later catching up on the ridiculous amount of news I missed out on during the day, so my sleep suffered. Nothing a Wednesday workout couldn’t cure, though…
Lats: Chins (2×12,10); DB pullovers (1×14); Under-grip bent-over rows (1×12)
Midback/Traps: Behind-the-neck chins (2×9,8); One-arm DB rows (1×14); Bent-over bent-arm laterals (2×14,12); Forward-lean shrugs (1×18)
Delts: Presses (2×15,12); Incline one-arm laterals (1×12); Lateral raises (2×14,12)
Biceps: DB curls (2×12,10); Incline DB curls (1×10); Concentration curls (1×12)
Abs: Leg raises (1×15); 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.
Hump Day Heroics Summary
It definitely took a bit more effort to get out of bed this morning, so everything was a bit behind schedule. Shorter rests and a bit more sweat than usual was an easy answer to getting everything in, though. Once I got moving everything was up to 100% in a hurry, and strength is still climbing. Once again, on exercises where I added weight, the reps stayed the same. Great workout despite the late and slow start.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.