The post-workout result today was thunderdome delts. Okay, maybe just really-good-pump delts, but I believe in the power of positive thought. LOL! Delts, back, biceps, and forearms all got a gargantuan pump…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×10,10(8)—X Reps + drop); DB presses (2×12,10 + X Fade), Leaning one-arm laterals (1×12 + X Reps) ss Incline one-arm laterals (1×10 + X Reps); DB upright rows (1x1o + X Reps) ss DB shrugs (1×12—DXO)
Midback: DB rows (2×12,10); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (1×15) ss DB rows (1×10); Bent-over laterals (1×10(8)—X Pause)
Biceps: Preacher curls (1×6 + X Reps); Standing curls (1×10); Face-down incline curls (1×12(10)—drop + X Fade); Hammer curls (1×10(8)—drop)
Forearms: Reverse wrist curls (2×15,12 + X Reps) ss Wrist curls (2×15,12 + X Reps); Forearm rockers (1×15(10)—Drop)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Thunderdome Delts Summary
Shoulders and midback felt insanely good again. Really loving this routine, as it’s providing the best combination of volume and and intensity for me at the moment. Biceps felt great, too, but you may notice the low reps on my Preacher curls. Yeah, I was feeling so good that I severely overestimated my own strength. LOL! Reps were low, but the time under tension was actually pretty significant because of how long the last two reps took to complete. Good stuff and ready for a big dose of Freaky Friday in the gym tomorrow.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.