Expecting a big pump after a mega-carb load on Thanksgiving–and then the leftovers the next day. I was not disappointed. Even with only three quick sets per exercise, it looked like I grew 10 pounds of muscle when the workout was over. Gotta love that…
Quads/Hams: Leg extensions (2×19, 9(8 + X Reps)); Flat-back hypers (2×20,10(8 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Midback: Machine rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Lats/Traps/Delts: DB pullovers (2×15,10) ss Lateral
Tri’s/Bi’s: Lying extensions (2×15,10) ss DB curls (2×15,9)
Tri’s/Bi’s: Lying extensions (2×15,10) ss DB curls (2×15,9)
Forearms/Brachialis: DB wrist
Abs: Planks (2×50 sec., 40 sec.); Incline kneeups (2×12,8)
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
The biggest change today from last Monday is that I used supersets for lats/traps (delts), bi’s/tri’s, forearms/brachialis. I’ve really missed antagonist supersets, so I thought I’d use them for some muscle groups. Worked well for major muscle swell.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.