Great leg workout yesterday, though I tried jump squats to start the workout just for “fun.” I’m not sure why anyone thought of those. LOL! Actually, with a light-ish weight, they weren’t so bad, and all the other work led to some seriously sore legs this morning. Since everything got hit once already this week, I opted to go all upper body today so I can slip in another leg day tomorrow…
Chest: Parallel-grip DB bench presses (3×30,20,12 + X Reps)
Midback: Bent-arm bent-over lateral rows (3×30,20,10 + X Reps); DB shrugs (2×30 + X Reps)
Delts: Lateral raises (3×12—X Pause); DB Arnold presses (3×30,20,10 + X Reps)
Triceps/Biceps: DB overhead extensions (3×30,20,10 + X Reps) ss DB incline curls (3×30,20,10 + X Reps)
Abs: Full-range crunches (2×40 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Fierce Friday Summary
I ended up reverting to my normal workout time for legs yesterday, and it was a great workout, but going back to doing it right after waking up this morning is a good comparison to show me the benefits of sticking to this schedule. Since I hit everything already this week, I went with a mostly all-TORQ workout today to get a good balance of rep ranges. Pump was fantastic, and now I get to jump right into another similar lower body workout tomorrow… Provided some of this leg soreness goes away by then. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.