Feeling good today, but I still decided to go all isolation–with lots of rest/pause…
Steve: Full POF Wednesday (delts/arms/abs)
I did full Positions of Flexion, as I did last Wednesday, but today I started with the stretch move instead of contracted. Oh, and I trained at home with PowerBlock dumbbells and an incline bench…
Steve: Midrange-Stretch Monday (legs/chest/back)
Leg presses instead of cable squats today–that was the only real change. I kept almost everything else the same, with rest/pause, etc…
Steve: Isolation Friday (legs/chest/back +)
Feeling a bit off today, so I decided to go all isolation moves with rest/pause...
Steve: “Lemonade Wednesday” (delts/arms/abs)
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…
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