Kept my volume the same as last Friday, still keeping the X-celeration phase at the backend of the first exercise (stretch). Then I rested 10 to 15 seconds and did a midrange move in standard style…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 8 Xcel R/P 7)
Quads: Sissy squats (1×9 Xcen + 7 Xcel) R/P Kettlebell swings (1×15)
Calves: Donkey calf raises (1×12 Xcen + 14 Xcel) R/P Standing calf raises (1×12)
Chest: Flat flyes (1×9 Xcen + 8 Xcel) R/P DB bench pressess (1×10)
Lats/Midback: DB pullovers (1×9 Xcen + 8 Xcel) R/P DB undergrip bent-over rows (1×10)
Traps/Delts: DB shrugs (1×12 Xcen + 9 Xcel) R/P DB upright rows (1×10)
Abs: Full-range bench crunches (1×12 Xcen + 9 Xcel) R/P End-of-bench kneeups (1×15)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Stretch R/P Midrange Friday Summary
The only change from last Friday is that I added ab work today. I’m thinking about a slight volume increase next Friday–either adding X-Rep partials to the midrange move or a second rest/pause set of that exercise. Focusing on adding X-Reps might be the better choice. Those have always worked well for me in the past when I concentrated on adding three to five to my last set of an exercise. The biggest problem is they hurt like a mo-fo.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.