I did Downward Progression 3X last week: 20-12-8, adding weight to each set, one exercise per muscle. Today I did X-centric followed immediately by X-celeration, rested 10 seconds, then did a standard set (1/3 tempo) with the same weight. Rested for about one minute and did a midrange move for 10 reps with a moderately heavy weight. Here’s how it looked…
Delts: Seated laterals (1×9 Xcen + 8 Xcel R/P 7); Seated DB presses (1×10)
Triceps: Lying DB extensions (1×9 Xcen + 8 Xcel R/P 7); Close-grip DB bench presses (1×10)
Biceps: Seated DB curls (1×9 Xcen + 7 Xcel R/P 6); Undergrip bent-over DB rows (1×9)
Forearms: DB wrist curls (1×10 Xcen + 9 Xcel R/P 8); Incline hammer curls (1×10)
Abs: Full-range bench crunches (1×10 Xcen + 10 Xcel R/P 8); End-of-bench kneeups (1×15)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Add-On Wednesday Summary
Really liked the midrange add-on set. I worked more overall muscle mass, brining in some back and chest. Took a bit longer–about 35 minutes–but the post-fatigue in all the target muscles was well worth it. Volume is slowly creeping up–let’s hope the creepy old dude can handle it. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.