Great holiday weekend, with the exception of everyone in our home having a cold. It was nice to stay mellow up until Cyber Monday, but with everyone getting a bit antsy (myself included), it was great to get into the gym this morning….
Chest: DB bench presses (2×15,10 + X Reps); DB incline flyes (2×10—DXO); DB incline presses (2×10,8 + X Reps)
Back: Bent-over rows (2×12,10 + X Reps); Bent-arm bent-over laterals (2×10—DXO); DB shrugs (2×15,10 + 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
Celebrating our big Cyber Monday sale, which ends later today, and I had muscle on my mind. Mostly because I felt so out of it from missing a couple of workouts last week. The cold I had early in the week just magnified every day, so Thanksgiving day involved a lot of resting, and I only got 3 workouts in for the week. Needless to say, full charged today. Started with flat DB bench presses and ended chest with incline presses as a semi-contracted movement for some change. Nice combo, actually. Back work was concentrated on midback and traps, and the workout was good overall, though I was dry heaving once in a while due to the nasty phlegm that was still trickling down my through while attempting to train through the tail end of this cold/flu thing. Good times!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.