Got in the gym an hour earlier than usual because I thought it might be crowded on a holiday–people wanting to get their workout over with and enjoy the day. Nope. Empty except for one guy–who decided to set off the emergency alarm. The siren and menacing voice (“leave the area!”) went on for 15 minutes, then the cops showed up. He explained he was foolish enough to push the button. Lol…
Quads: Leg presses (2×21,10); Sissy squats (1×10 drop 6)
Hamstrings: Semi-stiff-legged deadlifts (2×12,10)
Calves: Leg press calf raises (3×22,12,9)
Chest: Wide-grip machine dips (2×20,10); Flat flyes (1×10 R/P 7)
Lats/Midback: Cable rows (2x20,10); Pulldowns (18,8); DB pullovers (1×12 R/P 8)
Traps/Delts: DB upright rows (2×20,9); DB shrugs (1×12 drop 9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Holiday Midrange Monday Summary
I couldn’t decide whether to do rest/pause or a drop on the second exercise, which was a stretch move, so I mixed it up. And for calves I did Downward-Progression 3X–adding weight to each set. The emergency alarm started blaring as I began chest, so the last half of my workout I felt like I was training during an air raid. Fun stuff. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.