Time for another Wednesday all-stretch-position workout. Because I considerWednesday a “reload” day, with slightly less stress, I reduced my volume a bit–I did two sets per move, with the first in Double-X-Overload style. DXO is a 1 1/4 rep, with the quarter rep occurring in the stretch position…
Quads: Sissy squats (1×9 DXO, 9 + X Reps)
Hams: DB semi-stiff-legged deadlifts (1×10 DXO, 9 + X Reps)
Calves: Leg press calf raises (1×15 DXO, 12 + X Reps)
Chest: Flat-bench flyes (1×10 DXO, 10 + X Reps)
Midback: Chest-supported DB rows (1×12 DXO, 11 + X Reps)
Hams: DB semi-stiff-legged deadlifts (1×10 DXO, 9 + X Reps)
Calves: Leg press calf raises (1×15 DXO, 12 + X Reps)
Chest: Flat-bench flyes (1×10 DXO, 10 + X Reps)
Midback: Chest-supported DB rows (1×12 DXO, 11 + X Reps)
Lats: DB pullovers (1×10 DXO, 10 + X Reps)
Delts: Incline one-arm laterals (1×10 DXO, 9 + X Reps)
Triceps: Incline DB extensions (1×11 DXO, 8 + StatX)
Biceps: Incline curls (1×10 DXO, 9 + X Reps)
Forearms/Brachialis: DB wrist curls (1×12 DXO); Incline hammer curls (1×9 + StatX)
Abs: Machine crunches (1×10 DXO, 9 + StatX)
Delts: Incline one-arm laterals (1×10 DXO, 9 + X Reps)
Triceps: Incline DB extensions (1×11 DXO, 8 + StatX)
Biceps: Incline curls (1×10 DXO, 9 + X Reps)
Forearms/Brachialis: DB wrist curls (1×12 DXO); Incline hammer curls (1×9 + StatX)
Abs: Machine crunches (1×10 DXO, 9 + StatX)
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
Didn’t feel as drained after this Wednesday stretch-only workout, but all target muscles had a deep ache and good blood flow. And on many of my second sets, I couldn’t manage X Reps–with short partial movement; instead I had to hold for a static X. Love this workout–I actually looked forward to it.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.