Friday, Jan. 23, ’14: Legs

Leg training on a Friday, and I love it! I never thought I could wake up on a Friday morning and be excited to train legs, but that’s what happened. With a more appropriate amount of rest between sets, it was much better than Tuesday’s leg workout, and it also seemed to lead to a full-body pump…

Quads: Walking lunges (4×12,10,8, 6); Sissy squats (3×10 + X Reps); Squats (2×18,15)
Hamstrings: Stiff-legged deadlifts (4×12,10,9,8 + X Reps)
Calves: One-leg calf raises (4×15,12,10,8 + X Reps); Donkey calf raises (2×20); Seated calf raises (1×30 + X Reps)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.

Summary: I was gasping for air between sets, just as I was on Tuesday, but the difference was that I allowed myself 45-50 seconds of rest between sets rather than the rushed 30 seconds during that workout—15 seconds makes a huge difference! Quads, hams and calves got hammered today, but I wasn’t expecting an upper-body pump, too. Not complaining, though, as it had me feeling almost like a superhero—with X-Rep vision and all. LOL! 

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s new e-book, Natural Anabolics, available at www.JerryBrainum.com.

Nutrient Timing: For  meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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Friday, Jan. 3, ’14: Back, Biceps

That was a rough start, but a great ending. Our son was up most of the night not feeling well, so sleep may or may not have happened; I’m not entirely sure at this point. I got out of bed much later than normal, but benefit #265 of having a home gym is that you can show up in your PJs and no one will care…

Back: Undergrip rows (4×10 + X Fade); Bent-arm bent-over laterals (4×10 + X Fade); Close-grip parallel rows (3×30,20,15); Pullovers (4×10 + X Reps); DB shrugs (3×30,20,15 + X Fade)
Biceps: One-arm spider curls (4×10 + X Fade); DB curls (4×10); Incline curls (3×30,20,15 + X Reps)
Forearms: Wrist curls (3×12); Reverse wrist curls (3×12)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.

Summary: While I was a bit short on time this morning, I knew that if I took too much time to wake myself up with the usual coffee, etc., that I could end up getting wrapped up in work and pushing the workout to tomorrow morning. I didn’t want that, so I went straight into the gym, pajama pants and all. The only downside was that I had nothing to eat prior to training, but I didn’t even notice until I was done. The first couple sets of back were rough, but only because I was half asleep. Everything went really well after that, and it was a typically great Friday training session. Plus, it probalby helped wake up me up much more fully than a cup or two of coffee would have.

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