I decided to keep my workout local again–home gym. But I changed things up a bit. I still kept the volume low, but mixed in some Pre-Exhaustion for chest and back using stretch moves as the first exercise…
Legs: Alternating DB squats/stiff-leged deadlifts (1×10); Step-back lunges (1×12); Freehand donkey calf raises (1×20 + 10 Xcel)
Chest: Flat flyies (1×10) ss DB bench pressess (1×9 Xcen)
Lats: DB pullovers (1×10) ss Bent-over DB bent-over rows (1×9 Xcen)
Upper traps/Delts: DB shrugs (1×18) ss DB upright rows (1×8 Xcen)
Upper traps: DB shrugs (1×12 Xcen + 7 Xcel)
Brachialis/Bi’s: Incline hammer curls (1×10) ss Alternate hammer curls (1×8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Freaky Friday Summary
While I didn’t tag the first exercise as X-centric, I did do the negative stroke slower than usually–about 4 seconds, not 6. With my leg injury, I’m very cognizant of straining joints and muscles, especially at my age (56). I’m hoping all will be healed by Monday and I can trek back to the gym. We’ll see.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.