Delts, Back, Arms (crack of thunder)

Nothing like a good thunderstorm to wake you up at a ridiculous hour. The first crack of thunder was at 3:00 a.m. this morning, and that was the last time I felt the joy of sleep. By 3:45 I figured I might as well get up and be productive. Sure enough, I actually had a great workout, too…

Delts: DB upright rows (3×15,12,8 + X Reps); Seated laterals (1×12 + X Reps) ss Wide DB upright rows (1×10 + 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 thought for sure I’d feel dead in the gym, but a guess that half a pot of coffee did the trick. Strength was good and pump was incredible – maybe because I had enough time to eat twice before training. LOL! Delts felt nice and full, and arms were on swole patrol. Forearms really swelled up, too. Now, however, it’s about time for a nap.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.