It was an early-to-rise Tuesday. Really early! We had a storm blow through in the wee hours of the morning, and the lighting lit up my mind, so all I could think about was everything I needed to get done today—despite the fact that I could’ve slept for several more hours. Early workout meant extra caffeine and no rush, however, so despite the minimal sleep, it was a shockingly good one today…
Delts: DB presses (3×15,12,8 + X Reps); Incline lateral raises (2×12,10—DXO + X Reps); DB upright rows (2×15,10 + X Reps)
Triceps: DB extensions (3×20,12,8 + X Reps); Overhead extensions (2×8,6—DXO + X Reps); Bench dips (2×12 + X Reps)
Biceps: DB curls (3×20,10,8 + X Reps); Incline curls (2×8—DXO + X Reps); Concentration curls (2×12,10 + X Reps)
Forearms: Wrist curls (2×12,10 + X Reps); Reverse wrist curls (2×12,10 + X Reps); Alternate hammer curls (1×15)
Note: My 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
Surprisingly good workout considering I only got 3.5 hours of sleep. Sure, the early-to-rise festivities will catch up with me this afternoon, but all was good for the morning workout. I guess I shouldn’t be surprised since it was delts and arms, as I have to be really down and out for that not to be a good workout, but still… With the extra time I had, I decided to skip the supersets and worked triceps and biceps separately. Much like chest and back, it made for better focus, and didn’t cost much time in the grand scheme of things. Now to make sure I keep up the momentum for the rest of the day and hope not to fall asleep at my desk in a few hours. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.