Missed blogging yesterday, and almost forgot today. It’s grow time, though, so the intensity is up and every workout has extreme focus (at least until I forget to write about it afterwards. LOL!)…
Delts: DB presses (3×20,10,8); Incline lateral raises (2×10—DXO + X Reps); Lateral raises (2×15,12 + X Reps)
Triceps/Biceps: DB extensions (2×12,10 + X Reps) ss Standing curls (2×12,10 + X reps); Overhead extensions (2×10—DXO + X Reps) ss Incline curls (2×10—DXO + X Reps); Kickbacks (2×12 + X Reps) ss Face-down incline curls (2×12 + X Reps)
Forearms: Forearm rockers (3×15,12,10—drop sets + X Reps)
Note: My 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.
Grow Time Summary
I’ve somehow forgotten to write my training blog a few times over the past couple of weeks, and I’m getting to it about 9 hours late today since I just about forgot again. Training was great this morning, though. I prefer the feel of alternate DB presses for delts, but I wanted some variation and time preservation today, so I did standard DB presses. Everything else was basically a duplicate of the last delt workout, though, and same goes for arms. Pump was great, and the volume and intensity seem to be spot on at the moment. I might add a set here and there for each bodypart, since I just tend to do that sometimes, but no complaints about the routine either, so I may leave it as-is for a bit.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.