It was a great basics blast this morning for chest and back. Great workout, but a couple of twinges in my back reminded me that I need to get up from my desk and move around a bit more during the day. Nothing worse than feeling an injury coming on, especially when the cause is too much sitting at your desk…
Chest: DB bench presses (3×20,12,8 + X Reps); DB incline flyes (2×10 + X Reps); Dips (2×15,12 + X Reps)
Back: Bent-over rows (3×15,12,8 + X Reps); Bent-arm bent-over laterals (3×15,12,10 + X Reps); Shrugs (2×20,15 + X Reps)
Abs: Full-range crunches (3×15 + X reps); 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.
Basics Blast Summary
As mentioned above, I went with mostly basic moves for chest and back, but I tried to keep a good variety of rep ranges and tension times. Chest was great, and back was going equally great until I started to feel a few “Hey!” moments from my midback. Exactly where it’s been bothering me from sitting at my desk so much, so I started to take it a little easy, but that seemed to rectify itself as I moved along. Still, I’ve learned that back injuries are just about the worst, maybe tied with neck injuries.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.