Last Monday I bumped up the intensity and volume a bit with a Rest/Pause add-on. Doing that on so many exercises that covered my entire body wiped me out (hey, I’m old–Lol), so I backed off today to just a StatX or X-Rep add-on. Drained at the end, but felt good–and the pump was excellent…
Quads: Machine leg presses (3×22,12,10)
Hams: Seated leg curls (3×22,11,9 + StatX)
Calves: Leg press calf raises (3×24,12,10 + StatX)
Chest: Wide-grip machine dips (3×20,9,7 + StatX)
Midback: Straight-bar cable rows (3×20,11,9 + StatX)
Lats: DB pullovers (3×20,12,9 + StatX)
Delts: Incline one-arm laterals (3×20,9,7 + StatX)
Triceps: Incline DB extensions (3×20,9,7 + StatX)
Biceps: Incline curls (3×20,9,7 + StatX)
Forearms: DB reverse wrist curls (2×20,15 + StatX) ss DB wrist curls (2×20,14 + StatX)
Abs: Incline kneeups (2×12,9 + 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: By not doing the rest/pause add-on for each exercise, I had more energy at the end–but I still crashed into a nap after my postworkout protein drink. Am I overtrained? Are these workout too demanding? Not sure, but Wednesday I will do the less intense, reduced-volume antagonist-muscle superset routine I used last Wednesday. It really helped recovery and made Friday’s workout much more productive. This week is supposed to be a less-intense supercompensation week, with just two workouts. I’ll think about it–perhaps I should do the superset workout on Thursday and pick up with my normal three-day full-body attack next Monday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.