Steve: Midrange MMX (legs/chest/back/abs +)

One of those Mondays–computer problems (I’m not on my laptop at the moment). At least the workout was a good one, with an X-centric finisher on every exercise…

Quads: Leg presses (2×20,10(5 X-cen)

Calves: Leg press calf raises (2×19,10(6 X-cen))

Hams: Flat-back hyperextensions (2×19,8(5 X-cen))

Chest: Machine dips (2×20,10(5 X-cen))

Midback: Machine rows (2×19,8(6 X-cen))

Lats: Pulldowns (2×19,9(5 X-cen))
Traps/Delts: Cable upright rows (2×20,10(5 X-cen))

Lats/Tri’s/Brachialis/Bi’s: DB pullovers (1×14); Seated hammer curls (1×12)

Abs: Flat bench reverse crunches (1×18); Incline knee-ups (1×7) ss Flat-bench reverse crunches (1×4 Xcen)

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

Midrange MMX Monday Summary

I really like doing the lighter X-centric set (lift in one second, lower in six) immediately after the heavy set. The one problem with it is that I’m only doing one heavy set. With rest/pause, I rest 10 seconds after the heavy set, then use that same weight again for as many reps as possible. I can’t decide which is more effective–probably both; do them at different times. Interesting that the X-centric finisher makes me more sore than a heavy rest-pause set.

Diet, Supplements & Nutrient Timing

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