Full-body attacks three days a week are creating some cumulative fatigue I believe. I was a bit flat today, so I backed off a bit. Still a great workout, however–and the volume reduction helped from an energy standpoint…
Hams/Quads: Flat-back hypers (2×19, 9(8 + X Reps)); Leg extensions (2×20,10(6 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Chest: Converging machine bench presses (2×20,11(7 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Forearms/Brachialis: DB reverse wrist curls (2×20,14) ss DB wrist curls (2×20,14)
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 deleted abs and DB pullovers. I’ve been having uncontrollable twitching in my upper lats, which may be from DB pullovers three times a week. Time to skip them every so often for recovery.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.