Back, Delts, Biceps, Abs

Yesterday was almost a full relapse, so I was happy that I was able to train today – after popping some ibuprofen. Plus, I actually had the most focused and intense back, delts and biceps workout I’ve had in weeks. I don’t like taking anything when I’m sick, but today was definitely worth it…

Back: Undergrip chins (3×12 + X Reps); Pullovers (2×12,10); Behind-the-neck chins (3×10 + X Reps); One-arm DB rows (1×12); Bent-over bent-arm laterals (2×14,12 + X Reps); Forward-lean shrugs (1×20 + X Reps)
Delts: DB upright rows (3×30,20,15 + X Reps); Incline one-arm laterals (1×12 + X Reps); Lateral raises (2×18,12 + X Reps)
Biceps: DB curls (3×30,20,15); Incline DB curls (1×12 + X Reps); Concentration curls (2×15,10 + X Reps)
Abs: Full-range crunches (3×30,20,15)—last set ss with Planks (1×60 seconds)
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: Yesterday was rough, so I skipped cardio. Actually, I tried cardio… I lasted 8 minutes before I thought I was going to die, so I skipped the rest and went back to work. Woke up this morning with a bit of a headache and some body aches still, so I took something with my morning coffee and breakfast in hopes to at least be able to train. That did the trick, as I felt 100% in the gym. It was one of the best workouts in weeks, actually, and the pump was incredible! Lots of focus and intensity on everything, but maybe part of that was knowing that we’ll have nice weather for the next week. Whatever it was, the workout was great.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.