POF MMX
The change from POF early in the week to 10×10 for the late-week workouts keeps thing interesting, and helps bring back the Freaky Friday fluctuation. Finding proper work weights and rest periods adds to the fun, as short rests with 10×10 seem to keep things moving along well, both from a time and muscle-feel standpoint…
Chest: DB incline presses (10×10 + X Reps)
Back: Chins (10×10); Bent-arm bent-over laterals (5×10—R/P)
Abs: Full-range crunches (10×10)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: It doesn’t look like much in writing, and to be honest, it goes by much more quickly than you’d expect, but 10×10 training can pack a lot of work into a short time. I played with rest times a bit, and 40 seconds was about right for chest and lats, though the reps dropped pretty hard on the last few sets of Chins. I couldn’t get myself to do only one back exercise, however, so I made sure to do some midback work, but opted for a hybrid of 10x with rest-pause. There was no way I was getting 10 sets, but the 5 sets with just 10 seconds of rest between each round was really intense. Probably a good finisher that I might add in on a regular basis during POF work.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.