Freaky Friday! Not necessarily a freaky workout, but definitely freaky back pain. Would love to blame an exercise, but I’m pretty sure it’s because I’ve been sleeping on my stomach. Regardless of the reason, I had to adjust the shoulder work, but everything else went without a hitch…
Delts: DB presses (3×15,12,8(12) + X Reps—last set was an X-cel drop set); Incline laterals (4×10 + X Reps); Seated laterals (3×30,20,12(15) + X Reps—last set was an X-cel drop set)
Triceps: Lying DB extensions (3×15,12,6(12) + X Reps—last set was an X-cel drop set); One-arm DB extensions (4×10 + X Reps); Kickbacks (3×30,20,8(10) + X Reps—last set was an X-cel drop set)
Biceps: Standing curls (3×15,12,8(10) + X Reps—last set was an X-cel drop set); Incline curls (4×10 + X Reps); Concentration curls (3×30,20,8(12) + X Reps—last set was an X-cel drop set)
Forearms: Wrist curls (3×15,12,8(12) + X Reps—last set was an X-cel drop set); Reverse wrist curls (3×15,12,8(10) + X Reps—last set was an X-cel drop set)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary: I stole one out of my former training partner’s playbook today, as I decided to try an X-cel set here and there to maximize Friday fiber recruitment. X-cel are speed reps of about 1.5 seconds per rep, but still under control. I loved them! Did them at the end of a DP 3X sequence for the midrange exercises, but liked them so much that I also added them in at the end of standard TORQ sequences on the contracted exercises. I’ll probably use those as a finisher much more often, and will probably vary between using a drop set of the same exercise or simply picking a different movement to do as a super set. As mentioned above, my low back was out of whack, so I couldn’t do my Upright rows. No worries, however, as the seated DB presses worked out well.
