I just realized I never posted a training blog from Wednesday’s workout. Well, it was great – not much more to say than that. LOL! No more dragging from a potential cold, so all was good. And today was the last workout of 2016, so it was extra great since I wanted to end on a high note…
Lats: Chins (2×12,10); DB pullovers (1×12); Undergrip bent-over rows (1×18)
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 (1×15)
Delts: Presses (2×12,10); Incline one-arm laterals (1×12); Lateral raises (2×12,10)
Biceps: Barbell curls (2×10,9); Incline DB curls (1×19); 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.
Last Workout of 2016 Summary
As I mentioned above, today’s workout was fantastic. Knowing it was the last one of the year put a little extra fire in the furnace, and I decided to really pep things up with a bit of my Fierce pre-workout, so I was amped and pumped! I increased the weight on several exercises, yet my reps stayed the same. That’s a great sign of increasing strength (or a sad sign that I just wasn’t pushing enough at the last workout). Either way, win! That all took a toll by the time I got to biceps, though, as reps went down just a bit because of the back work. No complaints and a great way to end the year – not including tomorrow’s final cardio session of 2016.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.