Back to the Future Day, so I pretty much duplicated the last stretch-workout day. It was like being in the past, but feeling the future. LOL…
Quads: Sissy squats (3×10,9,8: DXO) ss Stiff-legged deadlifts (3×12,10,8: DXO)
Calves: Donkey calf raises (3×25,20,12: DXO)
Chest: DB Flyes (3×10,8,7: DXO) ss Close-grip parallel rows (3×10,8,7: DXO)
Lats: Pullovers (2×12,8: DXO)
Triceps/Biceps: Overhead extensions (3×10,9,7: DXO) ss Incline curls (3×10,9,7: DXO)
Forearms: Incline hammer curls (1×10(8): R/P)
Abs: Full-range crunches, stretch emphasis (3×25,20,12: DXO)
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 was all DXO again, with the exception of Incline hammer curls for forearms. I just used a single rest/pause (R/P) round, as forearms were toast. Pump was great, and the DXO reps really hammer the stretch position with some deep burn. That should hopefully add to the old-guy hormone production, and it will definitely lead to some good soreness.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.