Some minor changes this morning made for a throbbing Thursday. Chest and back were in super-pump mode, and abs felt like they got a much more severe thrashing that usual…
Chest: DB bench presses (3×15,15,12 + X Reps); Incline flyes (2×8—DXO + X Reps); Edge-gripping bench pushups (2×18 + X Reps)
Back: Bent-over rows (3×12,10,); Bent-arm bent-over laterals (2×12 + X Reps); DB shrugs
Abs: Leg raises (2×12) ss Full-range crunches (2×15 + X Reps) ss Planks (2×50 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
It’s been a long time since I started a chest workout with standard bench presses, whether barbell or dumb bells, so today was a big change. I did DB bench presses first, and followed those up with Incline flyes. Wow! Sure, I was stronger than I expected on the presses, but the intense stretch on upper pecs during flyes was a throbbing eye opener. Great change to gain! I went all midback for back work today, and the Bent-over rows felt pretty incredible. Likely because it was the first time I’ve done them without chest support in a very long time. Back felt like it got some great attention on those, and I went with all supersets (giant sets) for ab work. That caused much more muscle burn than I’ve felt in a while, so I’ll stick with that for the next few ab workouts.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.