Still feel a small twinge in my right lower leg, so to play it safe on Motivated Monday I played in my home gym today. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 5 Xcel)
Quads: Step-back lunges (1×7 Xcen + 5 Xcel)
Calves: Freehand donkey calf raises (1×15 Xcen + 9 Xcel)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Lats/Tri’s/Delts/Traps: DB
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.
Motivated Monday Summary
Everything felt great, even my X-cen/X-cel donkey calf raises. Could I be completely healed? Can I start running again a few days a week? Beat back your motivation, old man, or you’ll re-injure yourself. If it’s one thing I’ve learned through all of this, it’s take it slow and gradual–just like fat loss, or you’ll damage yourself.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.