Friday energy, so I was pumped to hit it hard–turn up the heat–with a rest/pause set added to just about every compound move. Even worked up a sweat, but luckily not my breakfast. Lol.
Quads: Sissy squats (1×19) ss DB squats (1×10(5))
Hams: Semi-stiff-legged deadlifts (1×18) ss Flat-back hyperextensions (1×9(4))
Calves: Leg press calf raises (1×19) ss Loose-form leg press calf raises (1×9(5) + StatX)
Chest: Flat-bench flyes (1×19) ss DB bench presses (1×10(5))
Midback: Facedown incline DB midback stretch-squeezes (
Lats: DB pullovers (1×19) ss Pulldowns (1×10(5) + X Reps)
Traps/Delts: Lateral-shrugs (2×12,9)
Traps/Delts: Lateral-shrugs (2×12,9)
Bi’s/Tri’s: One-arm machine preacher curls (1×7–pure negs.), Machine dips (1×7–pure negs.)
Brachialis: DB wrist curls (1×18) ss Incline hammer curls (1×9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Fry-‘Em-Up Friday Summary
Definitely had every muscle burning today. Pump was hot too. Starting to adapt better to the rest/pause add-on. I was feeling like maybe it was too much, but it’s working well now. Seems like there’s always a pullback in “conditioning” with a volume increase, the progress surges forward. I’ll take it.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.