First back-to-back training days in a while, but I think I need it. Partially because it just keeps me motivated, but also because I find I concentrate better through the day on training days versus off days. I’m debating on whether I’ll go 5 days in a row, or if I might take Wednesdays as a cardio day. We’ll see…
Quads: Squats (3×30,20,15 + X Reps); Sissy squats (2×12,10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×30,20,15 + X Reps); Leg curls (2×15,12 + X Reps)
Calves: Donkey calf raises (3×50,40,30 + X Reps); One-legged calf raises (3×15,12,8 + X Reps)
Chest: Incline DB presses (3×30,20,15 + X Reps); DB flyes (2×15,12 + X Reps)
Triceps: Lying extensions (3×30,20,15 + X Reps); Overhead extensions (1×12 + X Reps); Bench dips (1×12 + 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: With the anticipation of less recovery time between workouts, I dropped the volume very slightly, but tried to increase the tension times a bit more. Except for calves where I increased both – they need it. I also made my Lying extensions much stricter for triceps, and it had a profound effect on my reps for the subsequent sets. Prooves that I’ve probably been cheating myself a bit there. Overall, it felt great to have back-to-back training days, and I’ll decide in the morning if I should go 5 days in a row, or take tomorrow as a cardio day.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
