What a wicked weekend. Crazy heat, and I had to spend several hours in the garage, so it was almost like working in a sauna for 6 hours each day. Needless to say, it was easy to rationalize a no-cardio weekend. LOL…
Delts: DB upright rows (3×20,9,6: DP 3X); Seated lateralss (3×8: Xcen + X Reps) ss DB presses (3×8 + X Reps)
Triceps: DB extensions (3×20,9,6: DP 3X); Overhead extensions (3×10: Xcen + X Reps) ss Bench dips (3×8 + X Reps)
Biceps: DB curls (3×20,10,7–DP 3X); Incline curls (3×10: Xcen + X Reps) ss Facedown incline DB curls (3×8 + X Reps)
Forearms: Alterante hammer curls (1×15(8)(6)–R/P)
Note: My current PowerBlock gym 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: I went into the gym with the intention of doing a carbon copy of last Monday’s workout, but I ended up changing up the sequence on delts completely. DB uprights were first, as I feel those so much better than presses, and I put the DB presses at the end, since there would be a certain amount of prefatigue built up. Better feel on everything! I also stuck with the stretch moves up front on the Xcen supersets. Perfect!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.