Feels great to be back at the gym–more variety, machines and motivating people (some not so motivating, but they are trying). It amazes me how much more I can and want to do when I have to drive to the gym. You’ll see below that I’m doing more volume than my home workouts–and loving it…
Quads: Leg extensions (2×20,10); Cable squats (2×10,8)
Hamstrings: Seated leg curls (2×19,8); Flat-back hypers (2×10,8)
Calves: Seated calf raises (2×22,12); Leg press calf raises (2x12,10)
Chest: Machine flyes (2×20,10); Wide-grip machine dips (2×10,8)
Lats: Stiff-arm pulldowns (1×19); Pulldowns (2×10,8)
Midback: Bent-arm bent-over laterals (1×22); Machine rows (2×9,7)
Traps/Delts: DB shrugs (1×22); DB upright rows (2×11,9)
Lats/Tri’s/Brachialis/Bis: DB pullovers (2×12,10) ss Hammer curls (2×10,8)
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 Pre-Ex Friday Summary
So the drill today was modified Pre-Ex with an MMX component–high-rep set first. After that high-rep set to failure, I rested for 30 seconds, added weight and did a lower-rep set on that isolation exercise. After resting about one minute and moving to the compound move, I did two moderately heavy sets for 8-10 reps to failure, resting one minute between. Great focus on the target muscle. Doing the isolation move first with a high-rep and lower-rep set really helped me feel the compound exercise much more than doing it first. Great workout. I should be about 10 pounds of muscle heavier by Monday. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.