Another quick-hit workout in my home gym. 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 calf raises (1×17 Xcen + 7 Xcel)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Lats/Tri’s/Delts/Traps: DB pul
Brachialis: Incline hammer curls (1×9 Xcen + 6 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.
Repeat Monday Summary
Stayed off my feet as much as possible yesterday to insure lower-leg healing continues. I trained at home again today because although I feel almost 100 percent, when you’re old, injury healing is like walking on a tight-rope: one false move and you fall back into the injury abyss. I am very surprised at how combining X-centric with X-celeration has such a positive effect on muscle-fiber activation, from slow twitch to fast twitch. All of these “mini” low-volume workouts should help me ramp up growth quickly once I’m back to 100 percent workouts. We shall see–right now the mantra is “no more injury.”
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.