Delts, Midback, Arms (growth day)

For those following along closely, yes, I did miss yesterday. Oops! That’s the problem with trying to get a work project completed in the morning – the next thing you know it’s afternoon already. Counted it as a bonus growth day, however, and back with the program today…

Delts: DB upright rows (3×15,12,8 + X Reps); Seated laterals (1×12 + X Reps) ss Wide DB upright rows (1×12 + X Reps); Standing DB presses (1×10 + X Reps); Seated DB presses (1×12 + X Reps); Incline one-arm laterals (1×12 + X Reps) ss Leaning one-arm laterals (1×12 + X Reps); Bent-over laterals–drop set (1×10(7) + X top)
Midback: Chest-supported DB rows (2×15,12 + X Reps); Bent-arm bent-over laterals–drop set (1×10(8) + X Reps); Forward-lean shrugs (1×15 + X Reps) ss Shrugs (1×15 + X Fade)
Biceps: Standing DB curls (2×12,10 + X Reps); Concentration curls–drop set (1×12(8) + X Reps); One-arm spider curls (1×10 + X Fade)
Forearms: Incline hammer curls (1×12 + X Reps) ss Standing close-grip hammer curls (1×8 + X Reps); Wrist curls (2×12,10 + X Reps) ss Reverse wrist curls (2×10,10 + X Reps); Forearm rockers (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 woke up plenty early yesterday, but that made it feel like I had a lot of time to get some projects done before training. Next thing I knew, I was starving and couldn’t figure out why… Until I looked at the clock. Made up for it this morning, however, with a great workout. A carbon copy of the last delts, midback, biceps day, but I was angry I missed a day, so the intensity was high. LOL! Midback felt especially good for some reason, and it seemed to come from the slightly higher reps on the DB rows. Good stuff!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.