The good news is I was still looking forward to my full-body attack today. The bad news is I did something to my left trap tending to yard work after Friday’s workout. My conclusion: My traps aren’t getting enough squeezing attention, so I fixed that today…
Quads: Machine leg presses (3×24,12,9)
Hams: Seated leg curls (3×20,11,8 + StatX)
Calves: Machine leg press calf raises (3×20,12,8)
Chest: Wide-grip machine dips (3×20,11,7 + StatX)
Midback: Separate-handle machine rows (3×20,11,8 + StatX)
Lats: DB pullovers (3×24,11,7 + StatX)
Delts: One-arm cable laterals (3×20,10,8 + StatX)
Triceps: Incline extensions (3×22,10,8 + StatX)
Biceps: Incline curls (3×20,10,7 + StatX)
Forearms: DB wrist curls (2×22,15) ss Rockers (2×17,14)
Abs: Machine crunches (3×20,12,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: I put Cable rows before DB pullovers today in order to emphasize trap squeeze. Felt great and got blood to my injured mid-back area. I was very cautious and very focused on getting my shoulder blades together at the top of each rep. I also held the stretch at the end of the last set for as long as I could. Pain to gain. I also did tri’s and bi’s by themselves for the requisite three sets. Last week I supersetted for two rounds. Good stuff.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.