I‘ve been getting to the gym even earlier lately–6:30 a.m. Why are there so many people? Sheesh! One reason I get up at the crack of dawn is so people don’t get in my way and disrupt my flow at the gym. Oh well. I’m sure as winter closes in, it will thin out again. Still had a great workout, however–in about 50 minutes. Here’s how it went down…
Hams/Quads: Flat-back hypers (2×19, 9(8 + X Reps)); Leg extensions (2×20,10(6 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Chest: Converging machine bench presses (2×20,11(7 + X Reps))
Lats: Pulldowns (2×20,10(9 + X Reps))
Delts: Cable upright rows (2×18,9(6 + X Reps)
Tri’s/Bi’s: V-handle pushdowns (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Tri’s/Lats/Midback: DB pullovers (2×12,10) ss Bent-arm bent-over laterals (2×12,10)
Lats: Pulldowns (2×20,10(9 + X Reps))
Delts: Cable upright rows (2×18,9(6 + X Reps)
Tri’s/Bi’s: V-handle pushdowns (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Tri’s/Lats/Midback: DB pullovers (2×12,10) ss Bent-arm bent-over laterals (2×12,10)
Forearms/Brachialis: DB wrist curls (2×20,14) ss Hammer curls (2×12,9)
Abs: Flat-bench kneeups (2×12,8 + X Reps)
Abs: Flat-bench kneeups (2×12,8 + X Reps)
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
Most of my exercises stayed the same as last Monday–although the bench on which I usually work kneeups was gone. WTF? Did someone take it home for “extracurricular ab work” with their spouse? Anyway, I had to do my leg-ups on a flat bench, and they felt great—better stretch at the bottom, although it took some attention to keep abs involved at the top. A slower rep cadence helped.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.