Halloween, but I decided not to wear my Arnold mask to the gym. It’s hard to breathe during leg work. The biggest change from last Monday: I did Machine leg presses instead of cable squats–some gal was on the cable machine–and I added a rest/pause to the stretch move. Scary…
Quads: Machine leg presses (2×20,9 R/P 5); Sissy squats (1×10 R/P 5)
Hamstrings: Flat-back hypers (2×19,8 R/P 5); Stiff-legged deadlifts (1×10 R/P 5)
Calves: Seated calf raises (2×22,12 R/P 7); Machine calf raises (1×12 R/P 6)
Chest: Wide-grip machine dips (2×18,8 R/P 5); Flat flyes (1×9 R/P 5)
Midback/Lats: Chest-supported DB rows (2×20,10 R/P 5); DB pullovers (1×10 R/P 5)
Traps/Delts: DB upright rows (2×20,9 R/P 6); Cable shrugs (1×12 R/P 7)
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 Monster Midrange Monday Summary
Rest/Pause on both the midrange and stretch move makes for intense pain to gain–especially after a high-rep set on the midrange exercise. That is MMX, which pre-fatigues and spurs growth in the slow-twitch “endurance” fibers, activating more fast-twitch growth fibers on the heavier sets. Works great, but after legs I was limping around the gym like a zombie–perfect for Halloween.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.