The bad news is I re-injured my right calf. I woke up yesterday feeling great, no pain. I immediately thought I was healed, so I cleaned up the yard and took the dogs for a walk. Bad idea–barely made it back to the house–so today I am minimizing movement, and that means a home-gym workout. The good news is that it was a great one…
Delts: Seated Arnold presses (1×23,10 R/P 6); Seated one-arm laterals (1×22); One-arm incline laterals (1×9 R/P 5)
Triceps: Kickbacks (1×23); Incline DB extensions (1×12 R/P 7)
Biceps: Concentration curls (1×23); One-arm incline curls (1×8 R/P 4)
Forearms: Rockers (1×25); DB wrist curls (1×15 R/P 8)
Abs: Bench cruches (2×20,10 R/P 6)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Home-Gym Wednesday Summary
What amazed me most about this workout is the focus with the one-arm moves. I’ve never done Concentration curls with high reps followed by One-arm incline curls for lower reps. The One-arm incline curls were more focused and biceps-centric than the two-arm version. I thought I would be pulled too much to one side, but that didn’t happen–just good focus and biceps stretch. Okay, now back to limping around my house. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.