For my add-on today after my heavy stretch move, I did a 10-second rest/pause and hit it again with the same weight. I thought about reducing the weight and going for an X-centric (1/6 cadence), but I didn’t want much soreness tomorrow. I’ve had a right calf ding that has my limping, so more muscle pain is not on my agenda. I did do some light seated calf raises for blood flow though…
Delts: Seated Arnold presses (1×22,9 R/P 6); One-arm laterals (1×23); One-arm incline laterals (1×9 R/P 5)
Triceps: Kickbacks (1×22); Incline DB extensions (1×12 R/P 7)
Biceps: Facedown incline DB co
Forearms: Rockers (1×24); DB wrist curls (1×15 R/P 8)
Abs: Machine cruches (1×20); Machine crunches (1×9 R/P 6)
Soleus: Seated calf raises (2×17,12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Delts/Arms/Abs Wednesday
Calf was aching a bit when I went in, but coming out it was really hurting. Seems my light Seated calf raises aggravated the strain. I may just have to lay off all calf work for a few workouts. After all, I work them at every session, and I also run twice a week–although I haven’t run in about two weeks because of this nagging injury. The good news: My limp gets me some sympathy from my wife. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.