My Friday workout was so hypertrophically effective that I repeated the same sequence today–high-rep set, rest 40 seconds as I added weight; 10-rep set, reduce weight to set 1 and immediately crank out an X-cel drop set (1.5 seconds per rep). I tried to do a different exercise for every muscle group today, which gave me that all-important change to gain.
Quads/Hams: Leg extensionss (2×19,10(7)); Flat-back hypers (2×16, 9(7))
Calves: Machine leg press calf raises (2×18,11(8))
Chest: Converging machine bench presses (2×16,11(7))
Lats: Pulldowns (2×18,10(6))
Delts: DB upright rows (2×15,9(7))
Tri’s/Bi’s: V-handle pushdowns (2×16,9(7)); Machine preacher curls (2×15,9(7))
Tri’s/Lats/Midback: DB pullovers (2×11,9) ss Bent-arm bent-over laterals (2×12,10)
Lats: Pulldowns (2×18,10(6))
Delts: DB upright rows (2×15,9(7))
Tri’s/Bi’s: V-handle pushdowns (2×16,9(7)); Machine preacher curls (2×15,9(7))
Tri’s/Lats/Midback: DB pullovers (2×11,9) ss Bent-arm bent-over laterals (2×12,10)
Forearms/Brachialis: DB wrist curls (2×20,14) ss Hammer curls (2×12,9)
Abs: Planks (2×50 sec.) ss Incline kneeups (2×10,7)
Abs: Planks (2×50 sec.) ss Incline kneeups (2×10,7)
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 tried to boost my rep number on set #1 of both exercises for more of an MMX effect. It worked–and my pump was better. I’ve been missing Pulldowns, so I put them in today. Lats were cramping, and I even felt the new angel in my mid back. My only regret today was not doing some form of lateral raise. Must keep the delts round.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.