Valentine’s Day weekend, and this workout almost gave me a heart attack. Why? I decided to do a rest/pause set on the compound exercise–but instead of doing it on only a few bodyparts, I got carried away and did it on almost all (in the () below). At least I got to enjoy my breakfast a second time. Lol.
Hams: Semi-stiff-legged deadlifts (1×17) ss Flat-back hyperextensions (1×9)
Quads: Sissy squats (1×19) ss Cable squats (1×10(5))
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×9 + StatX)
Chest: Flat-bench flyes (1×21) ss DB bench presses (1×9(4))
Midback: DB midback stretch-
Lats: DB pullovers (1×15–
Traps/Delts: Lateral-shrugs (1×19) ss DB upright rows (1×9(5))
Traps/Delts: Lateral-shrugs (1×19) ss DB upright rows (1×9(5))
Brachialis: DB wrist curls (1×15(6))
Bi’s/Tri’s: Facedown incline concentration curls (2×15,12) ss Kickbacks (2×14,10)
Abs: Machine crunches (1×18) s
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Rest/Pause Friday Summary
Adding a rest/pause set on the compound move is a great change to gain as well as a volume uptick. Unfortunately, I volume-upticked a bit too much. I should’ve picked two to three bodyparts for the add-on, then add another one or two next week, and so on. Nevertheless, it was a great workout–the pump was awesome–the oatmeal aftertaste not so much. Happy V.D.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.