Today is Thursday, usually an off-from-the-gym day for me. But with these full-body workouts three times a week for multiple weeks, I’ve been feeling a bit drained. Solution: Recover to grow with a two-workout week–Monday and Thursday. The extra day of rest made a huge difference. The pump was better, I had more energy and I didn’t need a nap after the session. The question is, Should I go back to three workouts next week or keep it at two for one more round?Monday’s workout may tell the tale and dictate the workout sequence. Here’s how today’s full-body blast went…
Quads/Hams: Feet-slightly-forw
Calves: Machine leg press calf raises (3×22,12,9 + StatX)
Chest: Cable flyes/presses (3×23,12,10 + StatX)
Calves: Machine leg press calf raises (3×22,12,9 + StatX)
Chest: Cable flyes/presses (3×23,12,10 + StatX)
Midback: Bent-arm bent-over laterals (3×22,12,10 + StatX)
Lats: Pulldowns (3×20,12,8 + StatX)
Delts: Seated laterals (3×20,10,7 + Xcel DB upright rows on last set)
Triceps: Lying DB extensions (3×22,11,9 + StatX)
Biceps: Seated DB curls (3×22,11,9 + X Reps)
Forearms/Brachialis: DB pullovers (2×12,10) ss Hammer curls (2×12,9)
Abs: Planks (2×60 sec., 50 sec.) ss Low-incline kneeups (2×10,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Lats: Pulldowns (3×20,12,8 + StatX)
Delts: Seated laterals (3×20,10,7 + Xcel DB upright rows on last set)
Triceps: Lying DB extensions (3×22,11,9 + StatX)
Biceps: Seated DB curls (3×22,11,9 + X Reps)
Forearms/Brachialis: DB pullovers (2×12,10) ss Hammer curls (2×12,9)
Abs: Planks (2×60 sec., 50 sec.) ss Low-incline kneeups (2×10,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: As I mentioned, the extra day of rest paid big dividends. I even looked fuller in the mirror, especially near the end of the workout with a full pump–not to mentioned soaked. These full-body workouts train everything, even the sweat glands. Lol. Now I have three days of recovery before my Monday workout. I should be ready to go back to three sessions, but I’ll just play it by ear.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.