It wouldn’t be the new season if it wasn’t the flu season. LOL! The fall and winter are always my most intense training months, and more often than not I tend to get a bit sick right before the intensity uptick. That happened this weekend. Probably due to multiple kid activities within a couple of days, and a whole like of child-based flying phlegm, but it seems to be out of my system now, so onward we go…
Quads/Hams: Step-back lunges (3×15,12,8)
Calves: Alternate calf raises (3×15,12,10 + X Reps)
Chest/Back: Incline DB presses (3×12,10,8 + X Reps) ss Chins (3×15,10,8 + X Reps)
Delts: DB upright rows (3×15,12,10 + X Reps)
Triceps/Biceps: DB extensions (3×20,12,8 + X Reps) ss Seated DB curls (3×20,12,8 + X Reps)
Abs: Planks (2×60 seconds)
Note: My current split is loosely 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
If you’ve been following along, you no doubt recall that Friday’s work got diverted for some business emergencies, so it was going to continue on Saturday morning. I was coughed on all day Thursday and ran around with a bunch of Halloween-costumed, germ-infested elementary school kids on Friday night. My fate was sealed! LOL! Woke up with a sore throat, body, and brain on Saturday morning, so I spent the weekend trying not to overdo it. No, I didn’t get the final cold-weather preparation done on my lawn, but I woke up feeling close enough to 100% today to push through a great workout. Strength was up and the motivation was high.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.