This is my back-off week, so I did full-body MMX on Monday; today, Thursday, I did a more abbreviated session, including opposing-muscle supersets–although some of them weren’t with antagonist supersets, as you’ll see…
Quads/Hams: DB squats (2×15, 10) ss Flat-back hypers (2×12,10)
Chest/Midback: Flat flyes (2×15,12) ss Bent-arm bent-over laterals (2×12,10)
Delts/Lats: Cable upright rows (2×15,12) ss Pulldowns (2×12,10)
Triceps/Biceps: Pushdowns (2×15,12) ss Seated DB curls (2×12,10)
Delts/Lats/Tri’s: Lateral-shrugs (2×15,12) ss DB pullovers (2×12,10)
Brachialis/Tri’s/Chest: Incline hammer curls (2×12,8) ss Close-grip bench-edge pushups (2×10,8)
Calves/Abs: Machine leg press calf raises (2×15,12) ss Machine crunches (2×12,10); Incline kneeups (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.
Summary
I have a bad habit of pushing myself too hard for too long. Even with today’s abbreviated workout, which was supposed to be medium-intensity sets, I pushed to failure on most. Probably fine since I now have three days off till my next workout–although I will have some 2-to-3-mile runs in there for cardio. The above workout felt so good, I’m considering trying it at all three workouts–perhaps using a few different exercises at each. Change to gain.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.