It’s a new dawn, it’s a new day, it’s more tension time for me! Still liking the Size Surge split, and as much as the low-volume approach has its merits, I feel like that’s run it’s course for now, so it’s time for a bit more tension time, and a lot more muscle burn…
Quads: Step-back lunges (3×30,20,10); Sissy squats (1×12)
Hamstrings: Stiff-legged deadlifts (3×30,20,10); Leg curls (1×15)
Calves: Donkey calf raises (3×50,40,35); One-legged calf raises (1×14)
Chest: Incline DB presses (3×30,20,10); Incline flyes (1×10); DB bench presses (2×20,10); DB flyes (1×10)
Triceps: Lying extensions (3×30,20,10); Overhead extensions (1×12)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the Size Surge Workout e-book plus TORQ sequences from the 4X Mass Workout 2.0 e-book.
Summary: This one took a little longer than normal, but only because my lungs need to catch up with me a bit. Total number of sets isn’t much different, but the TORQ sets definitely last longer, and I need an extra 10+ seconds of rest after the 30-rep set for now. That’ll resolve itself by the end of the week, though. I got a good reminder of what deep muscle burn feels like, as well as just how many reps 30 is… Especially on an alternate-bodypart exercise like Step-back lunges. That’s actaully 60 reps total, and a heck of a way to get going on a Monday morning. Trying to keep some balance for now by using TORQ on the midrange exercise followed by a standard, single set. That will likely change or increase in the near future.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
