Gym was empty, felt motivated. Put in some good full-body work today–lots of sweat and pump was awesome. Couple of new moves today…
Quads/Hams: DB squats (2×14,11) ss Flat-back hyperextensions (2×12,9)
Chest/Midback: Flat flyes (2×15,12) ss Bent-arm bent-over laterals (2×14,12)
Delts/Lats: One-arm cable laterals (2×12,9) ss One-arm bent-over cable rows (2×14,12)
Triceps/Biceps: Incline extensionss (2×15,10) ss Incline curls (2×12,10)
Lats/Tri’s/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×11,9)
Calves: Machine leg press calf raises (2×15,12) ss Seated calf raises (2×15,11)
Abs: Bench leg raises (2×15,10) ss On-the-floor crunches (2×15,12)
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
With antagonist supersets, the target muscles get more rest than doing standard sets. With normal MMX, the rest between straight sets is around 30 seconds. With opposing supersets, the target rest while the antagonist muscle works–then more rest after the superset. So Wednesdays I should do straight set MMX for a more density-oriented attack. Good plan–change to gain.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.