My injured calf feels like it’s almost healed–my limp is imperceptible but still there to a degree. Because I’m so good at re-injuring it, I decided to train at home again with a limited workout and limited walking or pushing with my legs. I did start with some light leg work that included some calf stretches. Damn, I hope that didn’t re-introduce some lower-leg trauma…
Hamstrings: DB semi-stiff-legged deadlifts (1×19 Xcen + 4 Xcel)
Quads: Step-back lunges (1×10)
Calves: Standing calf stretches (2×20 sec.)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: DB undergrip bent-over rows (1×9 Xcen + 6 Xcel)
Lats/Tri’s/Brachialis/Bi’s:
Upper traps/Delts: Lateral-shrugs (1
Upper traps: DB shrugs (1×12 Xcen + 7 Xcel)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Mending Monday Summary
This one-set attack is my go-to quick-hit home workout. Using an X-centric set, lifting in one second and lowering in six, not only fatigues slow-twitch fibers but begins the engagement of fast-twitchers toward the end of the set. Then immediately launching into speed, or X-celeration, reps kicks in those high-growth fibers for a final blast of five to seven reps. It’s the perfect fast-mass workout for old, injured dudes trying not to shrink. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.