It started with my very first exercise. I usually begin Wednesday workouts with Leg extensions–but there was a guy on it. Instead I started with Seated calf raises. After, nope, he’s still on the leg extension, so I did Seated leg curls. He’s still on it; time for delts and arms. I ended with biceps, and I usually go from Incline curls (stretch) to Undergrip pulldowns (midrange). When I finished the curls, I stood up and looked to the pulldowns machine–guess who? Lol. That’s how the workout went, but it was still a great one–change to gain, even if it’s exercise order caused by a guy who makes you insane.…
Soleus/Hams: Seated calf raises (2×20,10(6)); Seated leg curls (2×20,8(4))
Delts: Incline one-arm laterals (1×20) ss One-arm Arnold presses (1×10(4))
Triceps: Incline DB extensions (1×21) ss Palms-facing incline DB presses (1×9(5))
Biceps: Incline curls (1×20) ss Undergrip DB rows (1×9(4))
Quads: Leg extensions (2×20,10(5))
Lats/Traps/Delts: DB pullovers (1×15) ss Lateral-shrugs (1×12(6))
Forearms/Brachialis: DB wrist curls (1×20) ss Incline hammer curls (1×8(4))
Back/Chest: Reverse machine flyes (1×15); Machine flyes (1×15)
Abs: Full-range bench crunches (1×20) ss Incline kneeups (1×7(3))
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
In-the-Way Wednesday Summary
So while my exercise order was somewhat out of whack, and I had to substitute some exercise because of “the guy,” pump was awesome and motivation was high. Notice that I did Full-range bench crunches instead of my usual Machine crunches to start abs. Guess why? Yep, the guy. And as I finished, and started for the door, who should I see leaving at the same time? Even exiting it’s in-the-way Wednesday. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.