POF MMX
That felt like an oddly fast Friday workout, but it turns out I was just focused and amped up. I also made it a point to stick with the 35-second rest periods to make sure everything moved along nicely for more density with my intensity…
Delts: DB upright rows (3×20,10,8: DP 3X); Lateral raises (3×8: Xcen) ss DB presses (3×8)
Triceps: DB extensions (3×20,8,6: DP 3X); Overhead extensions (3×8: Xcen) ss Bench dips (3×10)
Biceps: DB curls (3×20,9,6–DP 3X); Incline DB curls (3×8: Xcen) ss Facedown incline curls (3×10)
Forearms: Incline hammer curls (1×15(8)(6)–R/P)
Note: My 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
I took Thursday off from training, as I was seriously sore everywhere. The day of rest gave me a good recharge, so I felt dialed into everything this morning. I went with real-deal POF MMX again for the second session of delts/arms this week, but this time I swapped the superset sequence around a bit on arms. I like doing the X-centric sets on the stretch move and ending with contracted – just feels a bit better to me right now. Another stellar workout, and looking forward to a 3-day weekend… As well as a nice 20-degree drop in temperatures. We’re very much ready for the fall weather.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.