Steve: Compound MMX + X-cen Add-On (legs/chest/back +)

Mostly big exercises today–high-rep set followed by a heavy set followed immediately by an X-centric set (lift in one second, lower in six). Really liking this new quick-hit sequence. Lots of mass bang for the effort buck…

Quads: Leg presses (2×20,10(5 X-cen))

Calves: Leg press calf raises (2×19,9(6 X-cen))

Hams: Flat-back hyperextensions (2×19,7(5 X-cen))

Chest: Machine dips (2×20,10(5 X-cen))

Midback: Machine rows (2×23,10(6 X-cen))

Lats: Pulldowns (2×20,9(4 X-cen))
Traps/Delts: Separate-handle cable upright rows (2×20,9(5 X-cen))

Forearms: DB wrist curls (1×20)

Lats/Tri’s/Brachialis/Bi’s: DB pullovers (1×14); Alternate hammer curls (1×12)

Abs: Flat bench reverse crunches (1×18); Incline knee-ups (1×7) ss Flat-bench reverse crunches (1×4 Xcen)

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

Compound MMX Monday Summary

Felt very strong today, so I went up on many exercises. Leg presses were a breeze–which may have been the result of not running over the weekend. Damn, am I really getting too old to recover from running a few miles? Should I start walking–with a walker? Lol. Seriously, great workout today.

Diet, Supplements & Nutrient Timing

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