Steve: MMX Compound Aftershock Wednesday (delts/arms/abs +)

Still on the add fad–doing more work at almost every session now. Must be the hot weather (it’s 80 here today in So Cal). Still, I need to be careful and not push over the edge. Looking in the mirror I see gains, but I need to look at my face–wrinkles; I’m getting old. Lol.…

Quads/Hams: Leg extensions (2×20,10); Seated leg curls (2×20,9)

Delts: One-arm cable laterals (1×20) ss One-arm cable upright rows (1×9); Seated DB presses (1×12(6))

Triceps: Incline DB extensions (1×21) ss Palms-facing incline DB presses (1×6(5)); Kickbacks (1×14)

Biceps: Incline curls (1×20) ss Undergrip pulldowns (1×10(6)); Facedown incline alternate conc. curls (1×12)

Lats/Tri’s/Bi’s/Brachialis: DB pullovers (1×15) ss Hammer curls (1×12)

Forearms/Brachialis: DB wrist curls (1×20(10))

Back/Chest: Reverse machine flyes (1×15); Machine flyes (1×15)

Abs: Machine crunches (1×18) ss Incline kneeups (1×7) ss Planks (1×45 sec.)

Soleus: Seated calf raises (1×20(10))

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

MMX C.A. Wednesday Summary

I try to always mix it up, and today was no different. Haven’t done One-arm cable upright rows in a while–did those immediately after One-arm cable laterals, another move I’ve been missing. One round is all it took, then it was on to a rest/pause set of Seated DB presses. That quick shoulder hit killed and filled (as in good pump).

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.