POF MMX
It’s finally Friday! No, that’s not just excitement for the weekend, but also happiness that the soreness from Monday’s workout finally subsided. I was still sore from head to toe yesterday morning, so I took it as a much-needed recovery day. The Super-TORQ did it’s job, so I went with POF work today to balance the pain through the week. LOL…
Delts: DB presses (3×20,10,8 + X Reps); Incline laterals (3×10 + X Reps); Standing laterals (3×10)
Triceps: DB extensions (3×20,10,7); Overhead extensions (3×12 + X Reps); Bench dips (3×12)
Biceps: DB curls (3×20,10,8); Incline curls (3×12 + X Reps); Concentration curls (3×12 + X Reps)
Forearms: Forearm rockers (1×15(12)(10)—drop)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: That was a great way to get the pump without the pain. Loved the Super-TORQ, but it’s easy to get burned out on that, especially attempting to use it on the same muscle groups twice in one week. I went back to the MMX-based DP 3X for the midrange exercises, then used 4X protocol for the stretch and midrange movements, but 3 sets each instead of 4. Great balance of pump and feel today.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.