My lower-leg injury feels almost 100 percent healed, and that gets me fired up. But, that’s exactly how I re-injured it about a week ago. That means I have to keep the fire under wraps a bit, so I continued with my one-set home-gym workouts and minimum leg work…
Legs: Step-back lunges (1×12); Freehand donkey calf raises (1×20)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Upper traps/Delts: DB upright rows (1×9 Xcen + 8 Xcel)
Upper traps: DB shrugs (1×12 Xcen + 7 Xcel)
Lats/Tri’s/Brachialis/Bi’s:
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Fired-Up Friday Summary
This workout felt too easy–but that’s the perfect prescription coming off an injury. Doing my best not to re-injure my right calf. Can’t run, can’t do any semi-heavy leg work. Sucks; however, I made the best of my energy with the above quick-hit workout. Combining X-centric (lift in one second, lower in six) with X-celeration (1.5-second reps) is an efficient way to hit an array of muscle fibers.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.