Today’s chest-back attack was almost a duplicate of Monday’s workout, but with more strength and focus. Of course, that also equates to a better feel and more pump, so it was a great one all around…
Chest: DB incline presses (2×12,10 + X Reps); DB flyes (2×12 + X Reps); DB decline presses (2×12 + X Reps)
Back: Parallel-grip chins (2×15,12 + X Reps); DB pullover (2×12 + X Reps); Bent-arm bent-over laterals (2×12 + X Reps); DB shrugs (1×20 + X Reps)
Abs: Full-range crunches (2×15,12 + X Reps); Planks (2×60 sec)
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
Outstanding workout! I changed a few exercises around just for some variety, and I added weight wherever possible. Decline presses felt really good, mostly because I haven’t done them in ages, and Parallel-grip chins were a great choice for a lats/midback combo move. Wanting to balance recovery and intensity means that I’m trying to limit exercises to two very focused/intense sets. No throwing weights around, as I want constant tension when possible, and rest periods are still only 35-40 seconds between sets, exercises and bodyparts. That keeps it efficient from a timing and muscle-building/conditioning standpoint. Great workout, and I forgot just how much effect my training has on the rest of my life, so it’s going to be a very productive day.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.