I‘ve been putting medication from my dermatologist on the tops of my forearms to help remedy sun damage–and it makes it look like I’m turning into Deadpool. Red, spotted and kind of raw. So other gym members must be a little freaked (hence “Freaky” Friday). They probably think I’m Mr. Herpes. Lol. Still, had a great workout, and no one got in my way. I wonder why. Ha…
Quads: Sissy squats (1×19) ss Cable squats (1×10(5))
Hams: DB semi-stiff-legged deadlifts (1×17) ss Flat-back hyperextensions (1×9(5))
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×9(5) + StatX)
Chest: Flat-bench flyes (1×19) ss DB bench presses (1×9(6))
Midback: Facedown incline midback stretch–
Lats: DB pullovers (1×19) ss Pulldowns (1×10(6) + X Reps)
Traps/Delts: DB shrugs (1×21) ss Lateral-shrugs (1×12(6))
Traps/Delts: DB shrugs (1×21) ss Lateral-shrugs (1×12(6))
Brachialis: DB wrist curls (1×18) ss Hammer curls (1×9(5)); Reverse DB wrist curls (1×15)
Abs: Planks (1×50 sec(30 sec))
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Freaky Friday Summary
Decided against direct biceps and triceps work today–my arms pumped up nicely from the chest, back and forearm work. I also relegated abs to doing planks–a good solution since I want to hit abs the hardest with MMX Compound Aftershock on Wednesdays. I added some Reverse DB wrist curls for my “Deadpool” forearms. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.