Kept it simple and fast (and slow–as in negatives) today with X-centric + X-celeration one-set-per-muscle workout. Worked up a sweat fast and saw a pump almost immediately. To review Xcen/Xcel: first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 7 Xcel)
Quads: Step-back lunges (1×8 Xcen + 7 Xcel)
Calves: Calf raises (1×12 Xcen + 10 Xcel)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Traps/Delts: DB upright rows (1×9 Xcen + 9 Xcel)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Quick-HIT Monday Summary
I left off ab and brachialis work, which I usually do at the end. I went so fast on the other moves that by the time I hit Upright DB rows, I was slammed, for some reason. I haven’t been running, due to my leg healing–and that has compromised my cardio ability a bit. I figured speeding up my weight work would help compensate for that to some degree–but it limits the volume I can tolerate. Luckily, there’s an empty trash can in my home gym in case I have to puke (haven’t had to use it so far).
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.