It looks like this week’s training blogs were spotty in frequency again, so it’s just an end of the week training roundup today. No training on Wednesday due to a weekly morning meeting, and Thursday and Friday flew by without getting a chance to share my joys of the gym with everyone. LOL…
Thursday
Quads: Squats Leg extensions (3×15,12,12 + X Fade); Sissy squats (1×8(6)—X Pause); Squats (3×15,12,10 + X Reps)
Hamstrings: Leg curls (3×15,12,10 + X Fade); Stiff-legged deadlifts (2×15,12—DXO + X Reps); Good Mornings (1×10)
Calves: Standing calf raises (3×25,20,18—X Fade); Alternate DB calf raises (1×15(10)—X Pause + X Reps); Donkey calf raises (2×15(12)—X Pause + X Reps); Seated calf raises (2×15,12)
Friday
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: Standing curls (1×12(10)—X Pause); Preacher curls (1×12 + X Reps); Incline curls (1×10 + X Reps); 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)
Saturday
Chest: DB incline presses (2×15,10—Stage); DB incline flyes (1×12(10) + X Reps); Dips (1×15—Stage) ss DB bench presses (1×9); DB flyes (1×10(8)—Drop + X Reps)
Lats: Parallel-grip chins (2×12,8); Chins (1×12) ss DB pullovers (1×12); Chins (1×10 + X Fade) ss Under-grip chins (1×8)
Triceps: DB extensions (2×12,8 + X-Rep presses); Decline close-grip presses (1×10 + X Fade) ss Kick backs (1×12); Overhead extensions (1×10) ss Stiff-arm kickbacks (1×10)
Abs: Knee ups (2×12) ss Bench V-ups (2×10) ss Full-range crunches (2×12,10 + X Reps); Planks (1×60 sec)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Training Roundup Summary
Busy week, so the blogging just didn’t happen. Training was great all around, though. You may note that I changed leg training up for quads, starting with extensions and sissies just for variety. Whoa! Legs were utterly blasted, and while squats weren’t terribly hard at the end, I could definitely feel the fatigue plus some seriously deep quad burn going one. Crazy intense! Most everything else stayed pretty much the same. With weather on an oddly nice warming trend, and spring being just weeks away, I’ll be making sure my rest periods stay short. I’ll also try to find some time to squeeze some HIIT cardio into the mix somewhere. No idea when at this point, but the beauty of HIIT cardio, aside from that fact that it works so well, is that it doesn’t take a big time investment. That’s exactly what I need right now.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.