Felt great, very energetic, as I hit the gym at 6:50 this morning. I was psyched for Smith-machine squats–but a nice-looking gal was on it, so I had to start with Seated calf raises. Finished–she’s still on the Smith machine. On to chest. Done–she’s still on it. Damn. I got all the way through back before she was finally off. Sheesh. The silver lining is that I was more energetic for calves, chest and back–not having done Smith squats yet. More good news–anabolic drive was kicked up with squats right before delts and arms. So maybe this mass mix-up was a good thing–change to gain…
Calves: Seated calf raises (3×22,12, + StatX)
Chest: Machine flyes (3×23,12,9 + StatX)
Midback: Bent-arm bent-over laterals (3×24,12,10 + X Reps)
Lats: Pulldowns (3×20,12,8 + X Reps)
Quads/Hams: Feet-slightly-forw ard Smith-machine squats (3×20,10,8 + StatX Sissy Squat)
Delts: Seated laterals (3×20,10,8 + Xcel DB upright rows on last set)
Triceps: Lying DB extensions (3×23,11,8 + StatX)
Biceps: Seated DB curls (3×22,11,9 + X Reps)
Forearms/Brachialis: Incline hammer curls (2×12,9)
Lats/Tri’s: DB pullovers (1×12 + StatX Sissy Squat)
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: Even early in the morning the gym is hot–at least it felt hot; I was soaked by the end, which may have something to do with 30-second rests between sets. This is a true full-body blast. Pretty drained after, and I still wonder if hitting three of these workouts a week is a bit much, at least for multiple weeks in a row. I’ll monitor how I feel, but maybe two weeks at three times a week, then one week of two workouts to reload and rejuvenate. Today I was feeling great.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.