Funny, but I almost forgot to train today. Sunday workouts have been random “if I feel like doing something” days for years, but the split of Phase 2 means either a Saturday or Sunday every weekend. I happened to remember just as I was about to get something to eat. Turned out to be a great snow-day Sunday workout…
Quads: Step-back lunges (2×10,8); Sissy squats (2×12,10)
Hamstrings: Stiff-legged deadlifts (1×14); Leg curls (2×12,10)
Calves: Donkey calf raises (2×45,40); One-legged calf raises (2×14,12)
Chest: Incline DB presses (2×10,8); Incline flyes (1×9); DB bench presses (2×10,8); DB flyes (1×10)
Triceps: Lying extensions (2×10,9); Overhead extensions (1×10); Bench dips (2×12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book.
Summary: Step-back lunges are great! I really feel my quads and glutes doing the work, and not even a tingle of back pain. For now, that’s a win-win. The only change to the workout today was adding a set of Bench dips for triceps. I just wanted to number of sets to match what I was doing for biceps on the other day. I’m weird like that, but it felt great. Workout was outstanding. No pressure to get done by a certain time, and a good amount of snow falling outside, so I know there’s a good day of play ahead with my son. Only problem might be trying to run in the snow after the leg work. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
