Back at it after six days away from the gym. Was feeling a bit burned out with Pure Negatives as a closer for each muscle, so I decided on a fairly heavy stretch-position exercise to finish off the primary target muscle instead. Here we go…
Chest: Elbows-flared machine dips (3×9 Xcen, 14 Xcel, 9 Pwr); Low-incline flyes (2×12,9) ss Edge-gripping bench pushups (2×8,6); Flat flyes (1×9 + StatX)
Back: Separate-handle cable rows (3×9 Xcen, 14 Xcel, 9 Pwr); DB pullovers (2×11,9) ss Bent-arm bent-over laterals (2×10,9); Pulldowns (3×9 Xcen, 12 Xcel, 9 Pwr); One-arm machine rows (1×9 + X Reps)
Arms: Lying DB extensions (2×9 Xcen, 14 Xcel) ss Seated DB curls (2×9 Xcen, 12 Xcel)
Abs: Planks (1x60sec., 1x45sec.) ss Low-incline kneeups (2×9,6)
Calves: Machine leg press calf raises (3×9 Xcen, 14 Xcel, 10 Pwr)
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: I was motivated today because of my time off, so effort was high and the pump was off the charts. Ending with one “heavy” set of a stretch move is a good change to gain. I may bump it up to two sets next week.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.