It’s been a while since I felt nauseous before my workout–it’s usually after. Could be something I ate last night–we went out for dinner. Luckily today was shoulder, arms and abs–no leg work–so I powered through. Felt much better after…
Delts: One-arm cable laterals (3×22,12,8); Seated DB presses (2×12,9)
Triceps: Rope pushdowns (2×23,9); Lying DB extensions (1×10 R/P 6)
Biceps: Concentration curls (2×19,9); Cable curls (1×10 R/P 7)
Forearms: Rockers (2×20,12); DB wrist curls (1×10); Incline hammer curls (1×9 R/P 6)
Abs: Full-range machine crunches (3×20,12,9)
Triceps: Rope pushdowns (2×23,9); Lying DB extensions (1×10 R/P 6)
Biceps: Concentration curls (2×19,9); Cable curls (1×10 R/P 7)
Forearms: Rockers (2×20,12); DB wrist curls (1×10); Incline hammer curls (1×9 R/P 6)
Abs: Full-range machine crunches (3×20,12,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Contracted-Midrange Wednesday
While One-arm cable laterals are classified as a stretch move for delts, they can double as a contracted exercise. It’s one of those two-in-one movements. That’s why it’s one of the best shoulder exercises around. Following with some type of press his a perfect modified pre-exhaustion strategy. For all other muscle groups I did a contracted followed by a more isolated midrange. Great pump today despite feeling a bit cruddy.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.