I was running a bit late for the gym this morning, but it’s all about turkey prep. this next few days, so I had to go 100% regardless of timing. LOL! Great workout, and it’s so efficient currently that there was no need to rush to get the workout in, and I can feel my muscles ready to absorb a whole lot of turkey protein on Thursday…
Chest: DB incline presses (2×15,10 + X Reps); DB flyes (2×10—DXO); DB decline presses (2×10,8 + X Reps)
Back: Parallel-grip chins (2×12,10 + X Reps); DB pullover (2×10—DXO); Behind-the-neck chins (2×10,8 + X Reps); DB shrugs (2×20,15 + X Reps)
Abs: Leg raises (2×12) ss 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
No real changes to chest work today, but I went with a couple of alternate exercises for back. Parallel-grip chins allowed me to really lock in and feel lats working, which also made the DXO pullovers feel that much better. I also did Behind-the-neck chins rather than under-grips today. Note that I’m extremely cautious with this exercise, as it’s not ideal for shoulder joints. I seem to get a great feel in my midback, however, so I like to do them once in a while; I only go up to the point where the bar is just about at ear level to avoid going too far. My rule of thumb is to avoid any part of the movement that doesn’t feel good, so if they don’t work for you, don’t do them. It was supersets all the way through ab work, which is strengthening the abdominal wall to protect it from turkey-n-taters overflow this week. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.