Felt great as I hit it at 6:20 a.m. in a fairly empty gym. Most of the cardio machines were occupied, but the weight area was vacant. Lucky me since I know the secret–resistance training is king. Quick Compound Aftershock attack today…
Quads: Sissy squats (1×18) ss Cable squats (1×11)
Hams: DB semi-stiff-legged deadlifts (1×17) ss Flat-back hyperextensions (1×10)
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 Undergrip DB bent-over rows (1×10)
Traps/Delts: Lateral-shrugs (2
Traps/Delts: Lateral-shrugs (2
Brachialis: DB wrist curls (1×20) ss Seated hammer curls (1×8)
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.
MMX Aftershock Summary
The one deviation I made was that instead of Pulldowns as the compound move for lats, I did Undergrip DB rows. The pulldown machine was taken when I finished my set of Pullovers, so I had to think fast. Rows are the go-to alternative. I was surprised at the lat cramp I got. Change to gain strikes again.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.