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Steve: Isolation Friday (legs/chest/back/delts/arms)

 

Quads: Leg extensions (2×20,9 R/P 6)
Hamstrings/Glutes: Seated leg curls (2×21,9 R/P 5), Flat-back hyperextensions(2×19,9 R/P 6)
Calves: Leg press calf raises (2×24,12 R/P 7)
Chest: Machine flyes (2×19,8 R/P 5)
Back/Delts: Bent-arm bent-over laterals (2×24,9 R/P 5); Stiff-arm pulldowns (2×19,9 R/P 6); One-arm cable laterals (2×20,8 R/P 5)
Tri‘s/Bi’s: Rope pushdowns (2×19,7 R/P 4); Forward-lean cable curls (2×22,8 R/P 5)
 
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
 

Isolation Friday Summary

I used modified pre-exhaustion at my last end-of-the-week workout. I thought all continuous-tension isolation exercises would be good change to gain. I didn’t count on the buildup of fatigue products throughout, which made me a bit nauseous toward the end. I went pretty fast, so that could’ve been part of it as well, but once I started re-tasting breakfast, I decided to skip abs.
 
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book

Steve: MMX Contracted-Stretch Friday (legs/chest/back/delts/arms/abs)

I hit everything today with an interesting combo: contracted move for 20 reps, rest 30 seconds, heavy stretch move for 9 reps, rest 10 seconds, stretch move with same weight for around 5. Even with the low volume, I expect soreness from the contracted-stretch combo. Stretch moves induce trauma, one of the 3 components for optimal hypertrophy (the other two are mechanical tension and metabolic stress)…
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Steve: Midrange Tuesday (legs/chest/back +)

I went back to Smith-machine squats with my feet slightly forward to hit both quads and hams with a midrange single move. Starting with 20 reps is rough–and then I added a bit too much weight, so my reps on the second and third sets were too low. Good change to gain nevertheless...
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Steve: MMX Midrange Tuesday (legs/chest/back +)

First workout of 2017, so I went for all big midrange moves–high-rep set, add weight for a low-rep set, rest/pause for 10 seconds, then rep out one last time. I plan to stick with this 3-set approach, then in a week or so I will add a rest/pause set to each exercise for progression. My plan for a more massive man. Lol.
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Steve: MMX Midrange Monday (legs/chest/back +)

It’s the day after Christmas and all through the gym there were new creatures lifting and dropping dumbbells and slamming weights like complete assholes. Lol. People are off work today and decided to work out early–interfering with mine. No problem. I decided on a midrange move for each major muscle group–high-rep set, rest 30 seconds, add weight lower-rep set, rest 10 seconds, rep out one more time…  [Read more…]