Why “Lemonade Wednesday”? Because sometimes when the gym, or someone there, gives you lemons, you can use your knowledge–if you don’t get too pissed–to make lemonade and have a great workout anyway. Like today at my gym, I went in to start with One-arm cable laterals. As I started to set up, an older guy runs over and says he’s using it. Okay–but then I look over and he’s got almost all the dumbbells clustered around an incline bench. WTF? Luckily, there were still a few dumbbells on the rack, ones I could use for standing laterals. Felt good–and because that is a less efficient shoulder exercise, I ended with Incline one-arm laterals. Excellent–in fact, it was so good I decided to use the contracted-midrange-stretch protocol for all muscle groups today, the “lemonade” sequence. Lol…
Steve: MMX Midrange Monday (legs/chest/back)
I‘ve settled on a favorite sequence for Midrange Mondays: midrange move, high-rep set, rest 30 seconds, add weight, lower weight set, rest 10 seconds, rep out to failure with that heavier second poundage. Than one set of a stretch move with a rest/pause. Here are today’s exercises…
Steve: Rest/Pause Monday (legs/chest/back)
I duplicated last Monday’s workout, but I added a rest/pause set to the stretch move–a little volume uptick can’t hurt…
Steve: MMX Modified Pre-Ex Friday (legs/chest/back)
Focused in on the target muscles with an isolation exercise first, three sets: 20, 10, 8, adding weight on each). Then I followed with one fairly heavy set of a big midrange move.
Steve: Contracted-Midrange Wednesday (delts/arms/abs)
It’s been a while since I felt nauseous before my workout–it’s usually after. Could be something I ate last night–we went out for dinner. Luckily today was shoulder, arms and abs–no leg work–so I powered through. Felt much better after…
Steve: MMX R/P Midrange Monday (legs/chest/back)
I duplicated last Monday’s workout, but instead of three sets on the midrange move, I did two with a 10-second rest pause after the second before going to failure a third time. Still three sets, but the third is an extension of the second. Much more taxing than three sets with standard rests, for sure…
Steve: MMX Midrange Monday (legs/chest/back)
Another empty-gym Monday. I did the three-set MMX midrange attack–two if there was muscle crossover, like on back. Then I hit one set of a stretch-position exercise to add to my size…
Steve: MMX Pre-Ex (legs, chest, back)
As usual on Fridays I started with an isolation exercise–but today I did three sets: 20, 10, 8, adding weight on each). Then I followed with one fairly heavy set of a big midrange move. I figure this strategy is a good one for Friday because I work these same muscles on Monday with the big midrange move first–change to gain…
Steve: Stretch-Contracted Wednesday (delts/arms/abs)
Nice, empty gym again. My Wednesday workout is never complicated, however, so that didn’t matter. I decided on high-rep stretch move, rest 30 seconds, add weight, 8-10 reps. Then I went to a contracted-position exercise for two sets of 9-12 reps–delts kicked it off, and I trained that a bit differently than I just described…
Steve: Midrange-Stretch Monday (legs, chest, back)
Gotta love an empty gym on a Monday morning. It was so motivating that I decided to do three progressively heavier sets on the midrange move (DP 3X), although on some I only did two when there was crossover, such as mid-back and lats…
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