I had planned to do my normal isolation exercise followed by a big midrange move–modified pre-exhaust. But when I walked into the gym, people were on both the leg extension and leg curl. Time to improvise. After a bit of hip flexor stretching, I saw the Smith machine open. I haven’t done Smith machine squats in forever. And thus started my 1-move-3-sets workout…
Quads/Hams: Feet-slightly-
Calves: Leg press calf raises (3×24,12,9)
Chest: Machine bench presses (3×20,10,8)
Back: Machine rows (3×20,10,8); Pulldowns (2×12,9); Lateral/shrugs (2×12,10) ss DB pullovers (2×14,10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
1-Move-3-Sets Friday Summary
I rested 40 seconds after the first high-rep set, then about a minute between sets 2 and 3. To be honest, I was somewhat pissed that I had to alter my workout; however, once I started squatting, something I haven’t done with a bar in a long while, I felt a new surge of growth stimulation. I should use Smith machine squats more often to kick off a workout. Plus, it’s a two-for-one move–with feet slightly forward both quads and hams get in on the act.
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