Last chest and back workout of the year, and it resulted in a pectacular pump. LOL! A great view of the several inches of snow outside helped with the Rocky-in-Russia training intensity, although I kept it all indoors…
Chest: DB incline presses (3×20,12,8 + X Reps); Dips (3×15,12,10 + X Reps)
Back: Bent-over rows (2×15,10); Bent-arm bent-over laterals (2×15,12 + X Reps); Under-grip chins (2×15,10 + X Reps); Shrugs (2×20,15 + X Reps)
Abs: Leg raises (2×12) ss Full-range crunches (2×15 + X reps); 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.
Pectacular Pump Summary
Such a great workout today! Pecs really pumped up, and that was with just two exercises – and a lot of drive. I hadn’t done dips in a while, and even though they aren’t a great contracted-position exercise for chest, they still worked really well. I reduced the per-exercise volume for back down to 2 sets, simply because I wanted to balance out midback and lat work rather than concentrating on one or the other. It was a great compromise, as my entire back felt born again. Being the last time I’ll get to hit this workout in 2015 certainly helped, but it was the cold air and snowy view that had me thinking about heading outside for a run. No, not really, but it did give me a flashback to Rocky IV. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.