Today’s workout had to be adapted again, unfortunately. Calves became the first bodypart based on my single-rep warm-up attempt with deadlifts. Even with 1/2 my normal warmup weight, I almost couldn’t stand up. Still not sure how this happened, because it wasn’t in the gym or doing anything around the house. I really think it’s just a matter of always needing to sleep on my back or side. Oops…
Calves: Standing calf raises (2×15,14)
Biceps: Standing curls (2×10,9); Concentration curls (2×10,9)
Triceps: Lying extensions (2×10,9); Bench dips (2×12,10)
Forearms: Wrist curls (1×12); Reverse wrist curls (1×12); Forearm rockers (1×10); Hammer curls (1×10)
Abs: Leg raises (2×15) ss Full-range crunches (2×15 + X Reps) ss Planks (2×45 seconds)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the 20 Pounds of Muscle in 10 Weeks e-book.
Summary: As much as I hated not being able to do Deadlifts today, that anger actually helped elsewhere. LOL! I went heavier on everything else, and still managed to get a good number of reps with a good amount of time under tension. I’m surprised my early-morning yelling didn’t wake anyone, but it sure made for a great workout. Now to con my wife into going back to her massage-therapy roots today or tomorrow so that I can actually train legs again on Friday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
