Big changes in my little world over the last 24 hours, and they’re all good for a change. That said, it seems my mind wasn’t as relaxed as I was expected when it came time for some shut-eye. With about 4 hours of sleep, I was expecting a fully fatigued Friday workout, but I had a shocking amount of energy. Thank you pot-o-coffee…
Chest: DB incline presses (2×12,8—Stage); DB incline flyes (1×10(8)—drop + X Reps); Dips (1×15—Stage) ss DB bench presses (1×8 + X Reps); DB decline flyes (1×10(8)—drop + X Reps)
Lats: Parallel-grip chins (2×12,8—Stage); Chins (1×8—X-cen) ss DB pullovers (1×12 + X Reps); Chins (1×10 + X Fade) ss Under-grip rows (1×8)
Triceps: DB decline extensions (2×12,8 + X-Rep presses); Decline close-grip presses (1×10 + X Fade) ss Stiff-arm kick backs (1×12) ss Bench dips (1×10 + X Reps); Overhead extensions (1×8) 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 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Fatigued Friday Summary
With just four hours of sleep, I wasn’t exactly expecting much from myself in the gym. Turns out I underestimated my motivation. It was a great workout! I decreased my use of standard X Reps but increased the Staged and X-Fade sets. I also through in a bit more work on the decline bench for both chest and triceps, and that slight angle change makes a world of difference. Pump was on point, and now I’m just hungry – both literally and figuratively. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.