Presidents Day, and after the weekend away from the gym, I was motivated for holiday HIT, glycogen stores full (pizza). It was holiday light as far as people go, so I was able to get busy with my favorite compound exercises–start with a high-rep set, add weight, then hit 8-10; rest 10 seconds then hit it again (5-6)…
Quads: Leg presses (2×20,10(5))
Calves: Leg press calf raises (2×20,10(6) + StatX)
Hams: Flat-back hyperextensions (2×19,8)
Chest: Wide-grip machine dips (2×18,9(5) + StatX)
Midback: Seperate-handles cable rows (2×18,8(4))
Lats: Pulldowns (2×19,9 + StatX)
Traps/Delts: Smith-machine shoulder-width upright rows (2×21,9(6) + X Reps)
Traps/Delts: Smith-machine shoulder-width upright rows (2×21,9(6) + X Reps)
Tri’s/Bi’s/Brachialis: DB pullovers (2×19,12) ss Hammer curls (2×15,9–second set alternated)
Forearms: DB wrist curls (1×20(7))
Abs: Flat-bench reverse crunches (1×16), Incli
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Holiday Hit Monday Summary
Most of my exercises today were compound and most got the rest/pause treatment. Last Friday I mentioned that it felt like too much adding the rest/pause to every exercise, but that may have been due to the cumulative fatigue from the previous Monday and Wednesday workouts. Today I had no problem–felt like a boss, or maybe a president.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.