I used the rest/pause add-on again to maintain my volume uptick. Lots of sweat–the smell of the mass machine cranking (lol)…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel R/P 7)
Quads: Step-back lunges (1×9 Xcen + 8 Xcel R/P 7)
Calves: One-leg calf raises (1×9 Xcen + 7 Xcel R/P 7)
Chest: DB bench pressess (1×9 Xcen + 8 Xcel R/P 7)
Lats/Midback: Chest-supported DB bent-over rows (1×9 Xcen + 8 Xcel R/P 7)
Traps/Delts: DB upright rows (1×9 Xcen + 8 Xcel R/P 7)
Arms: DB pullovers (1×10 DXO); Seated hammer curls (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
9-8-7 Midrange Monday Summary
So it was 9 reps in X-centric style–1/6 tempo; then I immediately launched into X-celeration reps–1.5-seconds each for around 8 reps. After a 10-to-20-second rest/pause, I did a regular set, 1/2 tempo for 7 reps. You could call this an “invisible pyramid”–I did not add weight, same poundage throughout, but the reps went down due to zero to little rest and different rep tempos. I will probably hold this volume for a while longer, as I still struggle to keep my breakfast down. Lol
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.