I was thinking about trying Progressive-Speed 3X (as described in today’s newsletter) today, but I decided to hold it till Monday. Why? It’s a fairly stressful uptick, so these target muscles will get more recovery from Monday to Friday as opposed to just over the weekend. So today I repeated last Friday’s Xcen-Xcel stretch-midrange attack…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 7 Xcel)
Quads: Sissy squats (1×8 Xcen) ss Kettlebell swings (1×14 Xcel)
Calves: Donkey calf raises (1×11 Xcen) Standing calf raises (1×20 Xcel)
Chest: Flat flyes (1×9 Xcen) ss DB bench pressess (1×14 Xcel)
Lats/Midback: DB pullovers (1×9 Xcen) ss DB undergrip bent-over rows (1×16 Xcel)
Traps/Delts: DB shrugs (1×12 Xcen) R/P DB upright rows (1×14 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.
MMX Stretch-Midrange Friday Summary
Very humid in my gym this morning–overcast sky and heavy air. I moved fast, so the sweat was rolling down my face. And combining X-centric (1/6 tempo) stretch immediately followed by X-celeration (1.5-second reps) on a midrange move boosted slow- and fast-twitch fiber activation as well as pump. Very efficient–although I had to suck air at my gym window a few times to get through. Lol
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.