It’s only January, but I feel as if my motivation is starting to come back with a vengeance. I had one of the best workouts in a long while today, and I even added a set for both chest and back at the end. Unusual to have so much energy as I left the gym…
Quads/Hams: Leg extensions (2×20,10), Seated leg curls (2×20,9)
Delts: Incline one-arm laterals (1×19) ss One-arm Arnold presses (1×9); DB upright rows (1×15) ss DB shrugs (1×15)
Triceps: Incline DB extenions (1×20) ss Palms-facing incline DB presses (1×10)
Biceps: Incline curls (1×19) ss Undergrip pulldowns (1×9)
Forearms: DB wrist curls (1×20) ss DB hammer curls (1×10)
Soleus: Seated calf raises (2×22,12)
Abs: Machine crunches (2×18,8)
Chest/Back: Elbows-wide machine dips (1×14 + StatX); Wide cable rows (1×15 + 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.
MMX Compound Aftershock Summary
The isolated quad and ham work at the beginning really invigorated me today for some reason. I went to shoulders after that and couldn’t resist adding a set of DB upright rows supersetted with DB shrugs. After that, arms pumped up nicely, which is another layer of motivation, which had me add a set for pecs and mid back after ab work. Felt full as I left the gym–swole and ready to roll. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.