I went with X-centric on a stretch move followed immediately by X-celeration on a midrange exercise…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 7 Xcel)
Quads: Sissy squats (1×8 Xcen) ss Kettlebell swings (1×12 Xcel)
Calves: Donkey calf raises (1×10 Xcen) Standing calf raises (1×17 Xcel)
Chest: Flat flyes (1×9 Xcen) ss DB bench pressess (1×12 Xcel)
Lats/Midback: DB pullovers (1×9 Xcen) ss DB undergrip bent-over rows (1×15 Xcel)
Traps/Delts: DB shrugs (1×12 Xcen) R/P DB upright rows (1×14 Xcel)
Add-on sequence: Lateral/shrugs (1×12) ss Incline DB extensions (1×12) ss Incline curls (1×12) ss Bench kneeups (1×15)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
July 4th Blast Summary
On most sequences I did not change the weight for the second exercise, which is why I got more X-celeration reps than usual. Good change to gain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.