Stayed with favorite Friday workout: Stretch X-centric + Midrange X-celeration–except on the first exercise which is a mix of both stretch and midrange… [Read more…]
Steve: Add-On Wednesday (delts/arms/abs)
I did Downward Progression 3X last week: 20-12-8, adding weight to each set, one exercise per muscle. Today I did X-centric followed immediately by X-celeration, rested 10 seconds, then did a standard set (1/3 tempo) with the same weight. Rested for about one minute and did a midrange move for 10 reps with a moderately heavy weight. Here’s how it looked… [Read more…]
Steve: Rest/Pause Monday (9-8-7 legs, chest, back)
I decided on a bit of a volume uptick today. After the X-cen/X-cel sequence, I rested 10 seconds, then did a standard set (1/3 tempo). Killer add-on… [Read more…]
Steve: Stretch-Midrange Superset Friday (legs/chest/back +)
Stayed with last Friday’s workout–stretch X-centric ss midrange X-celeration. Today I added on some arm and ab sets… [Read more…]
Steve: Stretch + Contracted Wednesday (delts/arms/abs)
Last week I did a 3-set Downward-Progression sequence for each muscle. Today I decided to go back to X-centric immediately followed by X-celeration on a stretch move, rest, than hit a standard set of a contracted-position move for 10 to 14 reps… [Read more…]
Steve: MMX Stretch-Midrange Friday (legs/chest/back)
I was thinking about trying Progressive-Speed 3X (as described in today’s newsletter) today, but I decided to hold it till Monday. Why? It’s a fairly stressful uptick, so these target muscles will get more recovery from Monday to Friday as opposed to just over the weekend. So today I repeated last Friday’s Xcen-Xcel stretch-midrange attack… [Read more…]
Steve: Change-to-Gain Wednesday (delts/arms/abs)
I was looking to shake things up today–but I also wanted to keep it simple. I settled on one isolation exercise per muscle using Downward Progression 3X. I did three sets to failure, adding weight each set so my reps went something like 20-12-8…
Steve: Midrange Monday (Xcen + Xcel legs/chest/back)
Kept it simple today–mostly midrange moves, X-centric set followed immediately by X-celeration. Except for traps… [Read more…]
Jonathan: Summer in the Dungeon
The heat is on! Summer in the dungeon gym is actually a pretty nice place to be, as the basement is the coolest part of the house, and it’s been hot ‘n humid for several weeks straight. A few breaks with thunderstorms and temps in the 80s, but it’s otherwise been mid- to upper-90s through most of June and July. The cool dungeon training zone is helping to keep the intensity and motivation up, though… [Read more…]
Steve: Xcen Stretch + Xcel Midrange (Friday legs/chest/back)
I did a repeat of Monday/s workout, with X-centric on a stretch move followed immediately by X-celeration on a midrange exercise; however, I eliminated the add-on sequence (arms, etc.). Deep muscle stimulation, good pump and even heightened cardio effect due to moving through the workout quickly.
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