Sometimes you wake up feeling great and want to shake things up a bit, so that’s what I did today by bringing back UMW. I was still loving the Size Surge split with TORQ and 4X mixed in, but sometimes it’s best to make changes before things get stale…
Chest: Incline presses (2×15,10 + X Reps); Incline flyes (1×10 + X Reps); Dips–drop set (1×15(10) + X Reps); DB flyes–drop set(1×12(10)(6) + X Reps)
Lats: Chins (1×12 + X Reps); Undergrip chins (1×10 + X Reps); Pullovers (1×10 + X Reps) ss Undergrip rows (1×10); Undergrip rows–stage (1×9)
Triceps: Lying extensions (2×15,10 + X Reps); Overhead extensions (2×12,8 + X Reps) ss Bench dips (2×10,8 + X Reps)
Abs: Kneeups (1×15) ss Full-range crunches (1×25 + X Fade) ss Planks (1×60 sec); Bench V-ups (1×15 + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.
Summary: I had the intent of continuing with the SS split plus TORQ/4X, but the 2-day split over 5 days would mean minimal rest between bodyparts on a regular basis. Plus, while the workouts weren’t long, I wanted to put more concentration into my leg work, which has been combined with chest and tris for several months. I flashed back to the incredible progress I made on our original X-Rep routine from the UMW e-book, and figured that would be perfect. There are a few changes here and there based on the minimal equipment I have, and the reps are higher than what we did in UMW, but just as a meanst to keep tension times a bit longer. Plus, I’m also continuing with the 45 seconds of rest between sets and exercises. Made for an absolutely incredible workout, and I’m looking forward to seeing how things progress over the next several weeks.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
