Steve: Legs, Chest, Back, Abs (2-set Compound Aftershock)

Using the Size Surge Phase 1 split makes workouts look easy on paper. But the supersets using a high-rep stretch move with a lower-rep, fairly heavy compound exercise are rough–and sometimes nauseating. High reps are not easy, especially on painful stretch moves. Here’s how it went today…

Quads: Sissy squats (1×18) ss DB squats (1×9)

Hams: Semi-stiff-legged deadlifts (1×16) ss Flat-back hyperextensions (1×9)

Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×7 + StatX)

Chest: Flat-bench flyes (1×19) ss DB bench presses (1×9)

Midback: Forward-lean DB shrugs (1×20) ss DB bent-over rows (1×9)

Lats: DB pullovers (1×19) ss Pulldowns (1×9)
Traps/Delts: Lateral-shrugs (2×19,10)

Abs: Machine crunches (1×17) ss Incline kneeups (1×7)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

2-Set Compound Aftershock Summary

I got very sore in my quads from Cable squats the last time I did this workout. I was going to do them again today, but someone was on the cable machine I use. Ah well, change to gain–I did DB squats instead. Felt good with more glute action. One thing I forgot to do was Incline hammer curls for brachialis and some biceps. Next time.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.