Hard to believe we’re halfway through June–and my workouts still feel like they are in first gear. Injuries can do that, even minor ones like a calf pull–especially when you’re old. Shoulders and arms were on the agenda today, and I still kept the volume down–an X-centric/X-celeration set of a stretch move followed by an X-celeration set on a midrange move after a 10-second rest/pause…
Delts: Seated DB presses (1×9 Xcen + 6 Xcel); Incline one-arm laterals (1×9 Xcen + 7 Xcel) R/P DB upright rows (1×15 Xcel)
Triceps: Incline DB extensions (1×9 Xcen + 7 Xcel) R/P Parallel-gr
Biceps: Incline curls (1×9 Xcen + 6 Xcel) R/P Standing DB curls (1×14 Xcel)
Forearms: DB wrist curls (1×12 Xcen + 9 Xcel) R/P Incline hammer curls (1×12 Xcel)
Abs: Full-range bench crunches (1×10 Xcen + 9 Xcel) R/P Bench kneeups (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
2-Move Wednesday Summary
Instead of adding weight for my follow-up X-celeration midrange set, I used the same poundage as on the Xcen/Xcel stretch sequence. That means I got more reps on the midrange move–15+ as opposed to 10 or so. Felt good; much easier to explode through the set–and the pain to gain was immense.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.