Crazy stressful situations right now, so my workouts have been sporadic and mostly home-based. Today I hit the home gym again, but I did something totally different: I used midrange exercises, but I started with an X-centric set, lift in 2 seconds and lower in 6, rested 10 seconds, then did an X-celeration set to failure, which is controlled speed reps, about 1.5 seconds each. Quick, unreal workout…
Quads/Hams: DB squats (1×10 Xcen R/P 12); DB stiff-legged deadlifts (1×12 R/P 10)
Calves: Standing calf raises (1×18 Xcen R/P 20 Xcel)
Chest: DB bench presses (1×10 Xcen R/P 9 Xcel)
Back/Delts: Chest-supported DB rows (1×11 Xcen R/P 12 Xcel); DB upright rows (1×10 Xcen R/P 9 Xcel)
Tri’s/Bi’s: Lying DB extensions (1×10 Xcen R/P 10 Xcel); Seated DB curls (1×10 Xcen R/P 9 Xcel)
Abs: Bench crunches (1×15 Xcen R/P 10 Xcel)
Abs: Bench crunches (1×15 Xcen R/P 10 Xcel)
Workout based on the new Anabolic Reload Mass Workout.
X-cen X-cel Midrange Wednesday Summary
Talk about change to gain! This was an “out-of-left-field” workout that I could feel deep. Not used to those varied rep speeds, especially so close together. Wicked awesome. LOL.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book