I just had my first-ever triple-threat Thursday workout. Thanks to my son coughing in my face over the past couple days, I seem to be fighting off a cold. That meant my body completely ignored my alarm clock and I overslept, so time was limited. At least for the morning of what turned out to be three workouts in one day…
Morning
Lats: Chins (2×12,10); DB pullovers (1×12); Undergrip bent-over rows (1×10)
Midback/Traps: Behind-the-neck chins (2×9,8); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×12,10); Forward-lean shrugs (1×12)
Late morning
Delts: Presses (2×15,12); Incline one-arm laterals (1×12); Lateral raises (2×12,10)
Lunch
Biceps: Barbell curls (2×12,10); Incline DB curls (1×10); Concentration curls (1×12)
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.
Triple-Threat Thursday Workout Summary
I woke up in a foggy haze but felt well enough to train, so I slowly made my way into the gym. Next thing I knew, it was already time to move on to he business portion of the day, so I had to cut the workout short right after back work.
I was too motivated to come up with excuses and push the rest until tomorrow, however, and I’m lucky enough to have a gym within a 1-minute walking commute, so I hustled through a shockingly good shoulder workout during a short “coffee break” rather than my usual midmorning protein drink (made sure to take a serious shot of BCAAs right after, though).
Then I crushed my biceps and abs work during the first half of my lunch break. Not something I’ll plan to regularly, but during my getting-ready-for-summer training, I just might consider the morning/lunch split depending on what routine I use. It was surprisingly good and I ended up feeling pretty pumped for most of the day because of it.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.