I actually did train on Saturday, but I didn’t get a chance to blog about it. Plus, it was sort of a hybrid leg/cardio day, so it was all over the place. Nice to train with “no rules,” and even nicer to be back in the game on Monday morning…
Chest: Incline DB presses (3×15,10,7(8) + X Reps—last set was an X-cel drop set); DB flyes (4×10 + X Reps); Leaning one-arm DB flyes (3×30,20,15 + X Fade)
Back: Undergrip BB rows (3×12,10,8(8)—last set was an X-cel drop set); Pullovers (4×10 + X Reps); Supported bent-arm bent-over laterals (3×30,20,10(9) + X Fade—last set was an X-cel drop set)
Abs: Leg raises (3×15); Full-range crunches (4×20 + X Fade); Knee ups (3×12 + X Reps)
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 liked the rep variation from Friday, so I stuck with the same basic breakdown today. DP 3X plus an X-cel drop set on the midrange exercise, 4X on the stretch, and then TORQ on the contracted move.
I finished chest off with Leaning one-arm flyes again, but this time with the standard PowerBlock handle rather than the KettleBlock. Both are great, so I’ll actually need to do them back-to-back in order to decide which feels best.
Started back with Undergrip rows, and was surprised at how great my lats felt. I can see why they were a favorite of Dorian Yates, the Lat Master. I did the Bent-arm bent-over laterals with support today, and it really allowed me to feel the contraction much more, so I’ll be sticking with this version for a while. They felt so good that I added in an X-cel drop set at the end, just to X-tend the back-squeezing joy.
I didn’t realize until sitting down to write this post that I completely forgot to do traps. Oops! Looks like DB shrugs will be part of tomorrow’s shoulder work.
