Once I got started today, I realized that Wednesdays should actually be a pared down version of my Monday and Friday full-body workouts. That will create “undulating” intensity/volume to avoid overtraining. Unfortunately, I didn’t do much to downshift today. In fact, I began with a pretty rigorous superset of two types of squats and actually added a superset. D’oh!…
Quads/Hams: Feet-forward Smith-machine front squats (2×7,6) ss Smith-machine squats (2×10,9)
Chest/Midback: Flat flyes (2×15,12) ss Bent-arm bent-over laterals (2×14,12)
Delts/Lats: Cable upright rows (2×15,12) ss Bent-over undergrip cable rows (2×14,12)
Triceps/Biceps: Pushdowns (2×15,12) ss Cable curls (2×12,10)
Lats/Tri’s/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×11,9)
Forearms/Brachialis: DB reverse wrist curls (2×17,12) ss DB wrist curls (2×19,14)
Delts/Chest: Lateral-shrugs (1×17) ss Bench-edge pushups (1×12)
Calves/Abs: Machine leg press calf raises (2×15,12) ss Machine crunches (2×10,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
The two rounds of squat supersets at the beginning was more taxing than usual–which doesn’t explain why I actually added a superset to this workout (Lateral-shrugs ss Bench-edge pushups) compared to Monday. As I mentioned, I need to rethink the three-days-a-week, full-body attacks and make Wednesday a more abbreviated hit. For example, I could eliminate direct arm work, as arms get trained if I do presses for chest and rows for back. Bi’s and tri’s also get work from Hammer curls and DB pullovers. I should probably put a Wednesday workout on paper and take it to the gym so I don’t get carried away with motivation as I did today. It could take a toll on Friday’s workout if I don’t recover sufficiently.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.