Work obligations tied up my Friday morning more than expected, but no worries, as that gave some more recovery time for the soreness to subside. Full-tilt boogie for a weekend warrior workout this morning, however, and there’s nothing quite like a cold, Saturday morning workout when you know you’re going to be working under a car for 10 hours once you’re done. LOL…
Chest: DB incline presses (2×12,8 + X Reps); DB incline flyes (1×10(8)—drop + X Reps); Dips (1×15 + X Fade) ss DB bench presses (1×8 + X Reps); DB flyes (1×10(8)—drop + X Reps)
Lats: Parallel-grip chins (2×12,8 + X Reps); Chins (1×7—X-cen) ss DB pullovers (1×12 + X Reps); Chins (1×10 + X Reps) ss Under-grip rows (1×12)
Triceps: DB extensions (2×12,8 + X-Rep presses); Decline close-grip presses (1×10 + X Reps) ss Stiff-arm kick backs (1×10) ss Bench dips (1×10); Overhead extensions (1×8+ X Reps) ss Stiff-arm kickbacks (1×10) ss Bench dips (1×6—X-cen)
Abs: Knee ups (2×12) ss Bench V-ups (2×10) ss Full-range crunches (2×12,10 + X Reps) ss Planks (1×45 sec)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Weekend Warrior Summary
This was supposed to be my Friday workout, but an unexpected bonus rest day didn’t exactly hurt. I felt fully recharged this morning, and didn’t have any pressure of needing to rush – not that I usually do. Strength was good and pump was ferocious, particularly for my lats. Chest and tris “swole” up nicely, too, though. I changed abs a bit to make it all supersets plus an extra superset of planks at the end. Abs were seriously scorched, and I haven’t felt that sort of abdominal burn in a pretty long time. Good stuff!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.