Woke up feeling under the weather. I entertained the idea of missing, but I decided I wasn’t that bad off. All I needed was a shorter, less-intense version of MMX, which is where antagonist-muscle supersets come in. Supersets can be intense, but I did the first round as X-centric, a 1/6 rep cadence, on most exercises. I upped the weight for the second round and did around 10 reps for each exercise. Worked great, and I was done in about 35 minutes…
Quads/Hams: DB squats (2×9 Xcen, 10) ss Flat-back hypers (2×9 Xcen,12)
Chest/Midback: Flat flyes (2×9 Xcen,12) ss Bent-arm bent-over laterals (2×12,10)
Delts/Lats: Cable upright rows (2×9 Xcen,12) ss Pulldowns (2×9 Xcen,10)
Triceps/Biceps: Lying DB extensions (2×9 Xcen,10) ss Seated DB curls (2×8 Xcen,9)
Lats/Tri’s/Brachialis: DB pullovers (2×12,10) ss Hammer curls (2×10,9)
Abs/Calves: Incline kneepus (2×12,8) ss Leg press calf raises (2×20,15 + StatX)
Delts/Traps: Lateral/shrugs (2×15,12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: Antagonist supersets was the perfect solution for my low energy. They invigorated me, whereas if I would’ve gone with 20-rep sets to kick off every exercise, I may have puked. Plus, I was finished in less than 40 minutes and every muscle felt worked–not hammered but fatigued nevertheless. Now I need to decide if I’m over doing it on Mondays. Could that be the source of my shakiness–incomplete recovery? Perhaps I should stick to the above workout on Wednesdays in order to separate intense MMX workouts on Monday and Friday. Hmm.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.