A volume increase today by adding the X-celeration phase to the backend of the first exercise (stretch). Then I rested 10 to 15 seconds, grabbed a different weight and did a heavier midrange move in standard style…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel R/P 7)
Quads: Sissy squats (1×9 Xcen + 7 Xcel) R/P Kettlebell swings (1×15)
Calves: Donkey calf raises (1×12 Xcen + 14 Xcel) R/P Standing calf raises (1×10)
Chest: Flat flyes (1×9 Xcen + 8 Xcel) R/P DB bench pressess (1×9)
Lats/Midback: DB pullovers (1×9 Xcen + 8 Xcel) R/P DB undergrip bent-over rows (1×10)
Traps/Delts: DB shrugs (1×12 Xcen + 9 Xcel) R/P DB upright rows (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.
Xcen-Xcel + R/P Friday Summary
Last Friday X-centric on the stretch move only (1/6 tempo), no X-celeration phase. I supersetted with a midrange move in X-celeration style (1.5-second reps). Today I added the X-celeration phase to the first move, stretch. Then I rested for 10 seconds, grabbed a moderately heavy weight and did a standard set of a midrange exercise (1/3 tempo). Only a slight volume increase, but it took a toll–no added arm work today; one training goal is to avoid puking. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.