Chest, Lats, Triceps, Abs

I feel like I should purposely have a bad workout just so I don’t sound like a broken record, but today wasn’t the day for that. It was another great one. The tension times are a bit longer than prescribed in UMW, and the rest periods are shorter, too, but that seems to make it an even more ideal routine for me right now…

Chest: Incline presses (2×15,10 + X Reps); One-arm leaning flyes (1×15 + X Reps); Dips–rest-pause (2×12(8) + X Reps); DB flyes–double drop (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 (1×12); Undergrip rows–stage (1×10)
Triceps: Lying extensions (2×15,10 + X Reps); Overhead extensions (2×10,8 + X Reps) ss Bench dips (2×12,9 + X Reps)
Abs: Kneeups (1×18) 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: My training partner (5-year old son) didn’t show up in time, so it was all-solo training today. In reality, that means more focus and less rest, so it’s a good thing, but I know he’ll be upset that I didn’t wake him up. Rather than Incline flyes, I tried to mimic cable work by doing One-arm leaning flyes. By simply holding on to a support beam in the gym and keeping my non-working-side foot against the beam, I can lean far enough out to do one-arm flyes, and the unique angle creates a pretty incredible upper-pec contraction at the top. Great feel! Everything else remained about the same. It’s a great workload combo that leads to a pretty incredible upper-body pump, especially with the residual soreness from yesterday’s workout.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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