Today’s workout had me thunderstruck, just like our weather over the past 24 hours. Not only did we have the huge storm yesterday morning, but after a clear and sunny day, we ended up with an even bigger storm last night. Complete with flooded roads, 60-70 MPH winds, and plenty of downed trees in the neighborhood…
Delts: DB upright rows (3×20,12,10: DP 3X)
Triceps: DB extensions (3×20,10,8: DP 3X)
Biceps: DB curls (3×20,12,10: DP 3X)
Delts/Bis/Tris: DB lateral raises (3×15) ss Overhead extensions (3×12) ss Incline DB curls (3×12); Front raises (3×10) ss Bench dips (3×12) ss Facedown incline curls (3×12)
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
Good stuff! No flooding in the basement this morning, so training was on, and it was great. Still on a slight downshift this week, but it doesn’t really feel like it. In fact, my chest was more sore this week than it’s been in a long time. Oops! Regardless, I went with some variety again today… I did a pretty standard DP 3X round for each body part today, and then went into tri sets after that, doing 3 supersets with all muscle groups in on the action: delts supersetted with triceps supersetted with biceps. Incredible pump, and a great way to roll into the weekend.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.