I was motivated today, but for some reason my lower back wasn’t. Felt like a minor impingement, so I avoided Semi-stiff-legged deadlifts and simply did two sets of Flat-back hypers. The DB squats were no problem on my back, so those stayed in–wicked burn done immediately after high-rep Sissy squats…
Quads: Sissy squats (1×19) ss DB squats (1×10)
Hams: Flat-back hyperextensions (2×18,9)
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×7 + StatX)
Chest: Flat-bench flyes (1×20) ss DB bench presses (1×9)
Midback: Forward-lean DB shrugs (1×20) ss DB bent-over rows (1×9)
Lats: DB pullovers (1×19) ss Pulldowns (1×10 + X Reps)
Traps/Delts: Lateral-shrugs (2
Traps/Delts: Lateral-shrugs (2
Brachialis: DB wrist curls (1×20) ss Seated hammer curls (1×8)
Abs: On-the-floor crunches (2×20,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Fired-Up Friday Summary
Other than having to work around my lower-back tweak at the beginning, the rest of the workout was excellent. As I’ve said before, with one set per exercise, focus is mandatory–one shot to get it done, so concentrating on feeling the weight makes for a killer target attack. Of course, the preliminary high-rep set of a stretch move really kicks up the intensity. Great way to start the weekend.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.