I decided to pick one exercise for each target muscle and hit my MMX sequence–high reps, rest 30 seconds, then lower reps with a rest/pause set added. For some bodyparts I chose an isolation move; for others it was compound; however, I did avoid any exercise that would affect my lower legs, as I still have a right calf strain that’s hampering my gait…
Steve: Delts/Arms/Abs Wednesday (Contracted/Stretch MMX)
For my add-on today after my heavy stretch move, I did a 10-second rest/pause and hit it again with the same weight. I thought about reducing the weight and going for an X-centric (1/6 cadence), but I didn’t want much soreness tomorrow. I’ve had a right calf ding that has my limping, so more muscle pain is not on my agenda. I did do some light seated calf raises for blood flow though…
Steve: X-cel Add-On Monday (legs/chest/back)
Thinking about my Monday workout over the weekend, I realized that I haven’t use the X-cel method in a while. I’ve been adding on either a standard-speed set after a rest/pause or an immediate X-centric set, reducing the weight and lifting in one second, lowering in six. Today I used the rest/pause after my heavy set, kept that heavy weight and did as many X-celeration reps as possible (1.5-second reps). Wow! Felt the difference immediately…
Steve: X-centric Add-On Friday (legs/chest/back +)
Fridays consist of a high-rep contracted-position exercise for one high-rep set (20-ish), then one stretch-position set followed immediately by a drop in weight and an X-centric set–lift in one second, lower in six. I always get sore from this workout, despite the low volume. It’s either damn taxing no the target muscles, or I’m old. Lol…
Steve: Wanker Wednesday (Contracted/Stretch + Xcen delts/arms/abs +)
The gym was kind of crowded today, and that means the odds of having some rudeness in the mix was high. The guy dropping the weight stack after every set of pushdowns qualifies–wanker. He even burped out loud, no “excuse me” or “oops, sorry.” Just a smug look pleading to be slapped off his face. Lol. It made the session a bit more interesting–like seeing the woman next to me doing DB presses roll her eyes when the dude burped…
Steve: Midrange MMX (legs/chest/back/abs +)
One of those Mondays–computer problems (I’m not on my laptop at the moment). At least the workout was a good one, with an X-centric finisher on every exercise…
Steve: Rest/Pause Friday (legs/chest/back +)
Wednesay I used a heavy rest/pause add-on instead of a drop set to an X-centric add-on. Feels good to continue with the heavy stretch set, but interesting that I didn’t get nearly as sore as compared with the X-centric (lift in 1 second, lower in 6). Might be good to alternate those each week…
Steve: Contracted/Stretch + Rest/Pause (delts/arms/abs +)
Last week for shoulders and arms I used an X-centric add-on. Today I decided to keep the heavier stretch-move poundage, rest 10 seconds, then hit it again. Heavy weight pain + change to gain…
Steve: MMX Contracted-Stretch + X-centric Set (legs/chest/back/abs)
My biceps are the sorest they’ve been in years–and that’s no April Fools joke. Wednesday’s X-centric set add-on to incline curls did it. Bi’s are twitching and cramping today–so I thought I’d carry that method to other bodyparts today. If it does similar damage, I may be bedridden over the weekend. Lol…
Steve: Contracted/Stretch MMX + X-cen Add-On (delts/arms/abs)
I love delt/arms day, and it was three sets for all: high-rep contracted exercise, lower-rep stretch move + lighter X-centric add-on set (lift in one second, lower in six). That’s a killer mass-building mix…
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