Another volume uptick change to gain–with add-on Pre-exhaustion. This worked great and enhanced the pump significantly.
Delts: Laterals (1×9 Xcen + 8 Xcel); Laterals (1×9) ss Seated DB presses (1×10)
Triceps: Lying DB extensions (1×9 Xcen + 8 Xcel); Lying DB extensions (1×9) ss Close-grip DB bench presses (1×10)
Biceps: DB curls (1×9 Xcen + 7 Xcel); DB curls (1×9) ss Undergrip bent-over DB rows (1×10)
Forearms: DB wrist curls (1×12 Xcen + 11 Xcel); DB wrist curls (1×10) ss Incline hammer curls (1×8)
Abs: Bench crunches (1×12 Xcen + 10 Xcel); Bench crunches (1×10) ss 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.
Xcen-Xcel + PreEx Wednesday Summary
The Xcen-Xcel was one continuous set with the same weight–first 9 reps with a 1/6 cadence, second 8 reps at 1.5 seconds per rep. Then I rested for about 30 to 40 seconds as I increased the weight. I followed with another heavier set of that first exercise supersetted with a big midrange move–both exercises with the same heavier weight than the first sequence. Worked great. Oh, the tempo for the PreEx superset on both exercises was about 1/3.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.