Did some new Monday exercises, which sparked motivation. Still keeping the volume low–don’t want to re-aggravate my nagging lower-leg pain…
Quads: DB squats (2×19,9); Sissy squats (1×9)
Hamstrings: Flat-back hypers (2×19,8); Stiff-legged deadlifts (1×10)
Calves: Leg press calf raises (1×22,12); Seated calf raises (1×12)
Chest: DB bench presses (2×18,9); Flat flyes (1×10)
Midback/Lats: Chest-supported DB rows (2×20,11); Chest-supported DBshrugs (1×10); DB upright rows (2×17,10); DB shrugs (1×12)
Tri‘s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×10,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Midrange-Stretch Monday Summary
Hamstrings: Flat-back hypers (2×19,8); Stiff-legged deadlifts (1×10)
Calves: Leg press calf raises (1×22,12); Seated calf raises (1×12)
Chest: DB bench presses (2×18,9); Flat flyes (1×10)
Midback/Lats: Chest-supported DB rows (2×20,11); Chest-supported DBshrugs (1×10); DB upright rows (2×17,10); DB shrugs (1×12)
Tri‘s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×10,8)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Midrange-Stretch Monday Summary
The above workout is fast but effective. The initial high-rep set sets the stage for a better pump and more fast-twitch involvement on the heavier set as well as the stretch-position set. Could I do more volume? Yes–but it’s winter, so why overdo it? Although after the big-meal blowout on Thursday, I will probably want more volume to help drive all of those extra carbs into my muscles. Pretty sure some of it will end up on my waist and ass anyway.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.