Felt a bit under the weather this morning–too much football watching yesterday maybe. Lol. I plowed through my workout of opposing-muscle supersets anyway, and it actually felt pretty good–although on the very first superset I had to substitute DB stiff-legged deadlifts for Flat-back hypers. Interesting how much more of a drain the deadlifts are…
Quads/Hams: DB squats (2×15, 10) ss DB semi-stiff-legged deadlifts (2×10,8)
Chest/Midback: Bent-arm bent-over laterals (2×15,12) ss Bench-edge pushups (2×12,10)
Delts/Lats: Lateral-shrugs (2×15,12) ss DB pullovers (2×14,12)
Triceps/Biceps: Lying DB extensions (2×12,9) ss Seated curls (2×12,10)
Forearms/Brachialis: Seated hammer curls (2×15,12) ss DB wrist curls (2×17,14)
Calves/Abs: Machine leg press calf raises (2×15,12) ss Machine crunches (2×12,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Two rounds of DB squats and DB stiff-legged deadlifts had me soaked and breathing hard. Took me a few minutes after those to recover. After that I decided to mix it up and do mid back before chest–and for chest I opted for Bench-edge pushups as opposed to Flyes. Good sub. All in all it was a good workout that only took about 35 minutes.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.