I did a repeat of last Friday–with a few exercise variations (gym was a bit crowded, so I had to improvise). I pre-fatigued each target muscle with an isolation exercise (20,10) and followed with a rest/pause set of a big midrange move. Here’s how it went…
Steve: Holiday Midrange Monday (legs/chest/back)
Got in the gym an hour earlier than usual because I thought it might be crowded on a holiday–people wanting to get their workout over with and enjoy the day. Nope. Empty except for one guy–who decided to set off the emergency alarm. The siren and menacing voice (“leave the area!”) went on for 15 minutes, then the cops showed up. He explained he was foolish enough to push the button. Lol…
Steve: Rest/Pause Friday (legs/chest/back +)
Last Friday I pre-fatigued each target muscle with an isolation exercise (20,10) and followed with two sets of a big midrange move. Today I did the same, but for the midrange I did a rest/pause set instead. Here’s how it went…
Steve: MMX Midrange-Contracted Wednesday (shoulders/arms/abs)
Last Wednesday I began with an isolated stretch exercise for the target muscle, first set high reps. Today I mixed it up and did a big midrange move first with a high-rep set first, followed by a heavier set. Then I moved to a contracted-position exercise for two final heavier sets…
Steve: MMX Midrange-Stretch Monday (legs/chest/back)
Getting back to my commercial gym has really re-invigorated my workouts. Today I did a midrange Monday but with a twist–I added a fairly heavy stretch exercise to the mix…
Steve: MMX Pre-Ex Friday (legs/chest/back +)
Feels great to be back at the gym–more variety, machines and motivating people (some not so motivating, but they are trying). It amazes me how much more I can and want to do when I have to drive to the gym. You’ll see below that I’m doing more volume than my home workouts–and loving it…
Steve: Back-to-the-Gym Wednesday (delts/arms/abs)
I think it’s been about two months since I made the trek to my commercial gym. My home workouts were going fine–but I could feel it was time. I went mid-morning when I thought it would be less crowded, and I was right. Great workout–motivated so more volume was in order with new exercises…
Steve: Maintenance Monday (legs/chest/back/arms/abs)
Woke up feeling like I was fighting off a virus. I’m not training for the Olympia this year (lol), so I can afford to back off a bit. I morphed the workout into a Maintenance Monday–one set for each muscle, 12-15 reps…
Steve: Stretch Overload Friday (legs/chest/back)
Decided to shake up my Friday workout and do only stretch moves for each target muscle–but instead of X-centric (1/6 for 9 reps), I did standard-speed reps for 20+. Talk about a different feel. I then added weight as I rested 30 to 40 seconds and did a standard set for 10 reps… [Read more…]
Steve: Midrange Monday (legs/chest/back)
One key change from last Monday–I swapped step-back lunges for DB squats. Totally different quad feel… [Read more…]
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