Not a bad workout to start the week after the super weekend. Between an annual dinner we attended and a great Super Bowl party, there was a lot of good times and and plenty of mid-winter BBQ to enjoy. Today’s test of first-thing-in-the-morning training went better than the last one, so this may be the new schedule for the future…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×12,10(8)—X Reps + drop); Leaning one-arm laterals (1×10) ss Incline one-arm laterals (1×10); DB presses (2×12,10 + Stage); DB upright rows (1×12 + X Reps) ss DB shrugs (1×15—DXO)
Midback: DB rows (2×12,10); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (1×12(10)—Drop); Bent-over laterals (1×10 + X Reps) ss DB rows (1×10)
Biceps: Preacher curls (1×12(9)—X Pause + X Reps); Standing curls (1×10) ss Incline curls (1×10); Face-down incline curls (1×12(10)—drop + X Fade); Hammer curls (1×10(8)—drop)
Forearms: Forearm rockers (2×15 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Super Weekend Monday Summary
We had a super weekend, and I ate more beef in two days than I normally get in two weeks. It was great! LOL! Almost broke out in the meat sweats at the Super Bowl party, but all the home-smoked ribs and brisket was too good to ignore. Made for a great workout this morning, though. The only changes were using a superset when going from standing curls to incline curls for biceps and only doing forearm rockers for forearms. Both of those changes were to ensure I finished in time, as Monday’s usually mean a pretty dense work schedule. Adjusting to the new pre-workout schedule is a bit rough, as it’s just a small protein shake and some pre-workout powder about 20 minutes before training. Focus and energy were good, and the pump was still unreal, so I’m quickly adapting. I’m pretty certain the caffeine is helping, of course. Felt strong all around, though, and no lack of motivation or energy.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.