Friday the 13th AND birthday blast training… What a frightening combination. Actually turned out to be a great workout, and I didn’t even feel (that) bad about my family greeting me with cake immediately after. LOL! I had an ample dose of protein, and the chocolate-on-chocolate cake spiked my insulin for a beneficial hormone boost, I’m sure…
Quads: Squats (3×30,20,15 + X Reps); Sissy squats (3×10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×15 + X Reps); Leg curls (3×15 + X Reps)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (3×12,10,8 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); Incline DB flyes (1×12 + X Reps); DB Bench presses (2×20,15 + X Reps); DB flyes (1×12 + X Reps)
Triceps: Lying extensions (3×30,20,15 + X Reps); Overhead extensions (1×15 + X Reps); Bench dips (2×15 + X Reps)
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: How could it not be a great workout when I woke up alive on my birthday? That’s always a great way to start another year, and the workout echoed that. Legs are still shaking, and chest and tris are still pumped – no doubt from the post-workout cake consumption. You simply don’t say “no” to a 5-year old boy when he’s standing in front of you with a birthday cake and lit candles, though. Now to enjoy the pump, get some work done, and enjoy the day.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
