Another great one, despite the nice weather. Yes, I get better workouts when it’s cold out. Chest and back got a ferocious pump, and I started laughing when I focused on just how full my lats and midback felt – flashing back to how my wife refers to a well-developed back as a turtle back…
Chest: DB incline presses (3×18,12,8 + X Reps); DB incline flyes (2×10,8—DXO); DB decline presses (2×12,10 + X Reps)
Back: Parallel-grip chins (2×15,12 + X Reps); DB pullovers (2×8—DXO); Under-grip chins (2×10,8 + X Reps); DB shrugs (2×15,10 + X Reps)
Abs: Leg raises (2×12) ss Full-range crunches (2×15 + X reps); Planks (2×60 sec)
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.
Turtle Back Summary
Turtle back attack, or something like that. Still laughing as I had to pull up some Google images of turtles as I flashed back to the workout. I’m going to go ahead and take my wife’s remarks as a compliment. LOL! I focused most on upper pecs for chest today, with presses and flyes being done on the incline bench, and then finished chest off with decline presses for some good all-around work and a decent bit of contraction. Back responded really well to the parallel-grips, as I was able to really lock in and focus on lats. Same with pullovers today, and the under-grip chins are almost always good, as they allow a solid lat contraction with some bonus biceps work.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.