Oh, that was good! Hump Day Pump Day was in full effect, especially for back. I haven’t felt a pump like this in a really long time, but it has me super motivated. I think I somehow forgot just how great a skin-stretching pump can feel…
Midback: Behind-the-neck chins (2×8); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×15,10)
Lats/Traps: Chins (2×10,8); DB pullovers (1×12); Undergrip bent-over rows (1×12); Forward-lean shrugs (1×15)
Delts: Behind-the-neck presses (2×15,12); Incline one-arm laterals (1×12); Lateral raises (2×12,10)
Biceps: Barbell curls (2×15,10); Incline DB curls (1×10); Concentration curls (2×12,10)
Abs: Leg raises (1×12); Full-range crunches (2×15,12); Plank (1×60 seconds)
Note: My split is based on the Phase 2 routine in The X-traordinary Size Surge Workout 2.0 e-book.
Hump Day Pump Day Summary
Motivation is high, or maybe the excitement of a routine I haven’t done by-the-book in so many years has me restless, but either way, I was up way early this morning and ready to attack the weight room. Back felt really incredible, and it was probably similar to the reasons from Monday’s workout – first time using full POF training in several weeks. That made for a seriously intense pump. Biceps got it good, but back was where all the blood seems to really rush, and shoulders got a good dose of swelling too. Good times, and already looking forward to Friday.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.