First Friday workout of the month and the first extremely early workout in a long time. I decided to test a super-early training session this morning, and while the workout went great, it really threw the rest of my day off…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×12,10(8)—X Reps + drop); Leaning one-arm laterals (1×10) ss Incline one-arm laterals (1×10); DB presses (2×10,8 + Stage); DB upright rows (1×12 + X Reps) ss DB shrugs (1×15—DXO)
Midback: DB rows (2×12,10); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (1×12(10)—Drop); Bent-over laterals (1×12 + X Reps) ss DB rows (1×10)
Biceps: Preacher curls (1×12(9)—X Pause + X Reps); Standing curls (1×12); Incline curls (1×10); Face-down incline curls (1×12(10)—drop + X Fade); Hammer curls (1×10(8)—drop)
Forearms: Reverse wrist curls (2×15,12 + X Reps) ss Wrist curls (2×15,12 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
First Friday Summary
I decided to experiment today by training much earlier than normal in an attempt to free up the rest of my day. With several years of habit working against me, however, it sort of backfired. The workout was great, but the rest of the day took forever. LOL! Everything got done, but by 3 P.M. I felt like I should be eating dinner. Regardless, the workout was another great one, and the pump was off the charts, despite the sun being well below the horizon. I’ll try the adjusted time a few days next week to see if I can get everything to balance out.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.