This workout should’ve been yesterday, but I was out of town having fun with my family. A day late but it felt great. All stretch and all DXO to celebrate being home…
Quads: Sissy squats (3×9,8,7: DXO)
Hamstrings: Stiff-legged deadlifts (3×10,9,7: DXO)
Calves: Donkey calf raises (3×25,20,12: DXO)
Chest: DB Flyes (3×10,8,7: DXO)
Midback: Close-grip parallel rows (3×12,10,8: DXO)
Lats: Pullovers (2×12,8: DXO)
Triceps/Biceps: Overhead extensions (3×10,9,8: DXO) ss Incline curls (3×10,9,8: DXO)
Forearms: Incline hammer curls (1×12(10)(8): R/P)
Abs: Full-range crunches, stretch emphasis (3×25,20,12: DXO)
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
Last Wednesday I went with Double-X Overload (DXO) on the last set of most exercises, but this week it was pretty much every set of every exercise. DXO is doing an X Rep (partial) in between ever full rep. That means the time under tension was longer than it would seem based on rep counts, and it means a double hit on the stretch component for every rep. I see new size in my future… Or at least new pain tomorrow. LOL
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.