I must have some sort of iron allergy, because my shoulders and arms got all swollen and veiny from the weights this morning. LOL! Really good one today, and I was crazy impressed with the pump…
Delts: DB presses (3×20,12,10 + X Reps); Incline laterals (2×15,12 + X Reps); Lateral raises (3×15,12, 10 + X Reps)
Triceps: DB extensions (3×20,12,10 + X Reps); Overhead extensions (2×12,10 + X Reps); Kickbacks (2×12 + X Reps)
Biceps: Standing curls (3×20,10,10 + X reps); Incline curls (2×12,9 + X Reps); Face-down incline curls (2×12 + X Reps)
Forearms: Reverse wrist curls (3×15,12,10 + X Reps); Wrist curls (3×15,12,10 + 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.
Iron Allergy Summary
Such a good workout this morning, and that was without any major changes to anything. Just a lot of focus and intensity. It was just one of those days when you feel full in touch with every single muscle fiber you’re hitting. That always tends to magnify the intensity, so every good set led to an even better set. The only real change to today’s training was that I swapped extensor and flexor work around so that Reverse wrist curls were first. That actually seemed to help with the lower arm pump, so I may stick with this sequence for forearm training.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.