The gym was kind of crowded today, and that means the odds of having some rudeness in the mix was high. The guy dropping the weight stack after every set of pushdowns qualifies–wanker. He even burped out loud, no “excuse me” or “oops, sorry.” Just a smug look pleading to be slapped off his face. Lol. It made the session a bit more interesting–like seeing the woman next to me doing DB presses roll her eyes when the dude burped…
Delts: Machine presses (1×22,9(6 Xcen); One-arm laterals (1×23); One-arm incline laterals (1×9(6 + Xcen)
Triceps: Kickbacks (1×21); Incline DB extensions (1×12(7 Xcen)
Biceps: Facedown incline DB co
Forearms: DB wrist curls (1×23); Incline hammer curls (1×11(7 Xcen)
Abs: Machine cruches (1×20); Machine crunches (1×9(6 Xcen)
Soleus: Seated calf raises (1×22)
Midback: Cable rows (1×14)
Chest: Machine bench presses (1×14)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Wanker Wednesday Summary
Rudeness aside, it was a great workout. As I’ve mentioned, the X-centric finisher (lift in one second, lower in six) does great things for muscle stimulation–and I tend to like the soreness the next day. I picked a weight that was a bit too light on some exercise for the Xcen ending, but when that happened, I just slowed down the negative even more. Felt great, bumped up the pump.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.