Did a short run yesterday, so my legs were still a bit fatigued. I had planned to squat, but everyone was occupying, so I chose leg presses–after high-rep sissies, of course. Still MMX-ing…
Quads: Sissy squats (1×17) ss Leg presses (1×10)
Hams: Semi-stiff-legged deadlifts (1×18) ss Flat-back hyperextensions (1×9)
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 (1×9)
Abs: Machine crunches (1×17)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Mass-Up Monday Summary
I was having lower-back issues last week, but all was well today. So I went back to Semi-stiff-legged deadlifts–with a barbell. Felt great. As for quads, I wasn’t excited about having to do Leg presses, but not having done those in a while had them burning like mad. Change to gain strikes again.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.