Having hit the midrange and stretch positions in previous workouts this week, it was time for Flex Friday. Contracted movements across the board, or at least wherever possible. I was pleasantly surprised to still be sore from Wednesday workout…
Quads: Heal squats (3×20,15,12 + X Reps)
Calves: Seated calf raises (3×20,18,15 + X Reps)
Chest: Edge-gripping bench pushups (3×20,15,12 – R/P + X Reps)
Lats: Undergrip chins (3×15,12,8 + X Reps)
Midback: Bent-arm bent-over laterals (3×20,15,10 + X Reps)
Delts: Seated lateral raises (3×20,15,10 + X Reps)
Triceps/Biceps: Bench dips (3×15,12,12 + X Reps) ss Face-down incline curls (3×15,12,12 + X Reps)
Forearms: Forearm rockers (3×15,12,12 – R/P)
Abs: Planks (3×60 seconds)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary
Monday’s workout was the toughest of the bunch, but Wednesday’s created the most soreness so far. Today’s workout seemed to produce the best pump, so it’s a week full of balance in the end. LOL! Hamstrings were so sore that it didn’t make sense to hit them today, and the whole workout seemed a bit quicker. That could be that I’m just feeling a bit more conditioned to the full-body protocol, so I didn’t spend as much time catching my breath. Good workout, and this full-body action seems good so far. Everything gets hit 3 times per week and there’s a good amount of built-in recovery, plus each day has a lot of indirect work for every muscle group, so it’s pretty efficient. Now to see if a few weeks on this gives me some decent results…
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.