Last week’s schedule got hosed due to several reasons, but I was happy to wake up to a midrange Monday. Great way to start the week, and I’ve realized that my mind works much better on training days. Working out so I can work it out. LOL…
Quads/Hams: Step-back lunges (3×15,12,10)
Calves: Alternate calf raises (3×12,12,10 + X Reps)
Chest/Back: Incline DB presses (3×15,10,8 + X Reps) ss Chins (3×15,10,8 + X Reps)
Delts: DB presses (3×15,10,8 + X Reps)
Triceps/Biceps: DB extensions (3×12,10,8 + X Reps) ss Seated DB curls (3×12,10,8 + X Reps)
Abs: Leg raises (3×15,12,12)
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
A three-day weekend from training was definitely not part of the plan, but such is life sometimes. I like the full-body split, and it ensures that you hit every bodypart every time, but it also means that one missed workout means you missed every single bodypart that day. That’s rough on the mind more than anything, but it also gives a chance to recharge and amp up for the next workout. That’s what happened today, as I was dying to get into the gym. Great workout, good pump, and soreness on the horizon.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.