It was definitely a massive Monday, or at least that’s what I’m telling myself. Delts, back, and arms all felt thick, so that’s all that’s good enough for me. Increased the delt workload ever so slightly, and that seemed to increase the pumptitude (real word, look it up… LOL) significantly…
Delts: Lateral raises (2×12(10),10—drop + X Reps); Forward-lean laterals (2×12,12(8)—X Reps + drop); Leaning one-arm laterals (1×10) ss Incline one-arm laterals (1×10); DB presses (1×10(8)—X Pause); DB upright rows (1×12(10)—Drop + X Reps) ss DB shrugs (1×15—DXO)
Midback: DB rows (2×12,10 + X Reps); Behind-the-neck chins (1×10(7)—X Pause + X Fade); Bent-arm bent-over laterals (1×12(10)—Drop) ss DB rows (1×12); Bent-over laterals (1×12 + X Reps)
Biceps: Preacher curls (1×12(9)—X Pause + X Reps); Standing curls (1×10) ss Incline curls (1×10); Concentration curls (1×12(10)—drop + X Reps); Hammer curls (1×10(8)—drop)
Forearms: Reverse wrist curls (1×15(8)—X Pause + X Reps); Wrist curls (1×15(10)—X Pause + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Massive Monday Summary
Back to the old new training schedule, or something like that. As spring gets closer, there’s a good chance I might actually experiment with training first thing in the morning again, on an empty stomach. We’ll see, but for now the workouts are great with a couple hours worth of work and waking up first. Pump was outstanding on delts, and all I really did was add a drop set to the DB uprights at the end. That was enough to spur some skin-stretching goodness. I did the DB rows for midback with chest support, and that really allowed me to get a great back squeeze, as well as use a bit more weight by taking my lower back out of it. Great stuff, and the X Pause on behind-the-neck chins is a great change, making for significantly better midback feel. Great workout all around.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.