Why “Lemonade Wednesday”? Because sometimes when the gym, or someone there, gives you lemons, you can use your knowledge–if you don’t get too pissed–to make lemonade and have a great workout anyway. Like today at my gym, I went in to start with One-arm cable laterals. As I started to set up, an older guy runs over and says he’s using it. Okay–but then I look over and he’s got almost all the dumbbells clustered around an incline bench. WTF? Luckily, there were still a few dumbbells on the rack, ones I could use for standing laterals. Felt good–and because that is a less efficient shoulder exercise, I ended with Incline one-arm laterals. Excellent–in fact, it was so good I decided to use the contracted-midrange-stretch protocol for all muscle groups today, the “lemonade” sequence. Lol…
Delts: Standing laterals (2×24,10 R/P 6); Seated DB presses (1×12 R/P 8); Incline one-arm laterals (1×10)
Triceps: Rope pushdowns (2×22,10 R/P 6); Close-grip DB bench presses (1×10 R/P 6); Incline extensions (1×9)
Biceps: Facedown incline DB curls (2×19,9 R/P 6); Chest-supported DB rows (1×10 R/P 7); Incline curls (1×10)
Forearms: Rockers (2×22,12 R/P 7); Incline hammer curls (1×9 R/P 6); DB wrist curls (1×10)
Abs: Full-range machine crunches (2×20,9 R/P 6); On-the-floor kneeups (1×9 R/P 5) ss Planks (1x30sec)
Triceps: Rope pushdowns (2×22,10 R/P 6); Close-grip DB bench presses (1×10 R/P 6); Incline extensions (1×9)
Biceps: Facedown incline DB curls (2×19,9 R/P 6); Chest-supported DB rows (1×10 R/P 7); Incline curls (1×10)
Forearms: Rockers (2×22,12 R/P 7); Incline hammer curls (1×9 R/P 6); DB wrist curls (1×10)
Abs: Full-range machine crunches (2×20,9 R/P 6); On-the-floor kneeups (1×9 R/P 5) ss Planks (1x30sec)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
“Lemonade Wednesday” Summary
Sometimes a crummy situation leads to a better outcome. That was my case today–but the guy is still an ass for hogging so many pieces of equipment. He needs to learn to work out without having to disrupt the entire gym and so many other people’s workouts with his selfishness. If he has to train with an equipment hogging circuit, train at 3 a.m. or invest in a home gym. It’s dangerous in a semi-crowded gym–another guy came up to me and said the “hog” has disrupted his workout many times, and he’s ready to punch him in the face. Lol.
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