I had a bit of a late start this morning, so I had to cut it short, but there was no chance I was going to miss the full workout, so it was a double-split Friday. Legs in the morning, chest and triceps in the afternoon…
Legs: Squats (2×12,10); Sissy squats (1×12); Leg extensions (2×15,12); Stiff-legged deadlifts (2×15,10); Leg curls (2×15,10)
Calves: Donkey calf raises (2×40,30); One-legged calf raises (2×15,12)
Chest: Incline DB presses (2×15,10); Incline flyes (1×10); DB bench presses (2×12,10); Flat bench flyes (1x1o)
Triceps: Extensions (2×14,12); Overhead extensions (1×10); Bench dips (1×12)
Note: My split is based on the Phase 2 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Double-Split Friday Summary
Had some serious mind-racing going on last night, so it was nearly impossible to fall asleep until my brain finally gave up. No idea what time that was, but it meant it was really hard to wake up this morning. The joys o having a home gym! I thought I could get the full workout in, but I didn’t want to cut anything short, so I cut the whole workout short instead. LOL! Okay, all I did was finish up quads, hamstrings, and calves and then realize I’d have to save chest and triceps for my lunch break.
Both workouts were great, and the lunchtime muscle shuffle was obviously quick but very potent. I didn’t get to dose up on MegaTron before the afternoon workout, but it was working well for the leg swell in the a.m. Chest and triceps felt great and got a significant pump, too, and that was likely because of having eaten a few meals earlier in the day. Plus, a real meal right after training was a pretty nice treat.
That was the last leg/chest/triceps workout of this phase of my training before switching up to something new. I’ll start a new routine either on Sunday or Monday, but I’m already looking forward to something new and exciting.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.