Happy Monday Training to me, but boy was it humid! Great weekend with Independence Day celebrations, birthday bashes, and pool parties. It made for a few suboptimal food choices, but nothing outrageous, and definitely nothing I felt bad about. Weather was perfect, too, but the heat is cranking up now…
Delts/Back: DB presses (3×8,10,8) ss Undergrip DB rows (3×8,10,8); Seated laterals (3×8,12,10) ss DB upright rows (3×8,12,10)
Triceps/Biceps: DB extensions (3×8,12,8) ss Seated DB curls (3×8,10,8); Chest-supported kickbacks (3×12) ss Alternate facedown incline DB curls (3×12)
Forearms: DB wrist curls (3×15) ss Reverse DB wrist curls (3×15)
Note: My current PowerBlock gym split is based on the Antagonist-Superset MMX Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Outstanding workout! I kept everything the same, but made some minor weight increases here and there. Rep number stayed the same, though, so strength is going up. I’ll stick with everything being the same for the rest of this week, then will incorporate some changes next week to keep things exciting for the summer.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.