I felt like I was on swole patrol this morning. No supersets for chest and back together today, so it gave me a bit more focus on each area. Strength felt like it’s gone up a bit, too, so a win-win. Plus, the weather’s cooling down a bit more, so workouts are going to keep getting better…
Chest: DB incline presses (3×15,12,8 + X Reps); DB flyes (2×10—DXO); DB decline presses (2×10,8 + X Reps)
Back: Chins (2×15,12 + X Reps); DB pullover (2×10—DXO); Under-grip chins (2×10,8 + X Reps); DB shrugs (2×20,15 + X Reps)
Abs: Leg raises (2×12); Full-range crunches (2×15,12—DXO) ss 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
Strength was high and the pump was great. I feel a bit more focused and motivated at each workout lately, so that makes for an even better pump as I’m able to really concentrate on the feel of each muscle group. Midrange work was slow and controlled, stretch work brought on some searing muscle burn, and I made sure to give an extra squeeze/hold at the peak contraction point on each of the contracted movements. Great one today and looking forward to delts and arms tomorrow.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.