Steve: In-the-Way Wednesday (MMX Compound Aftershock arms/shoulders +)

I sometimes describe how other trainees get in my way. Well, today I was in the way. First I was on the leg extensions and there was a gal on a calf block in front of me staring. I thought it was because I was looking so studly, but once I was off, she jumped on (the machine that is–Lol). I was in the way of a couple of more people, but I don’t’ want to revisit. My thought: Payback is a bitch (I’m usually the one having to wait or substitute moves).…

Quads/Hams: Leg extensions (2×20,8(3)); Seated leg curls (2×22,9(4))

Soleus: Seated calf raises (2×22,10(5))

Delts: One-arm cable laterals (1×21) ss One-arm DB presses (1×10(4)); Lateral-shrugs (1×14)

Biceps: Incline curls (1×21) ss Undergrip pulldowns (1×11(6)); Conc. curls (1×12)

Triceps: Incline DB extensions (1×20) ss Palms-facing incline DB presses (1×10(5)); Kickbacks (1×14)

Forearms/Brachialis: DB wrist curls (1×22) ss Incline hammer curls (1×10(6))

Back/Chest/Tri’s: DB pullovers (1×14(6))

Back/Chest: Skipped machine flyes and reverse flyes

Abs: Machine crunches (1×18) ss Incline kneeups (1×7(4))

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

In-the-Way Wednesday Summary

I added back in the rest-pause sets for legs–energetic today (probably the adrenaline from being stared at by waiting trainees); however, I skipped out on Machine flyes and Reverse machine flyes–I decided to do DB pullovers instead for lats and some chest activation. And I consider Lateral-shrugs a good indirect mid back exercise, as well as presses.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.