I’ve been using X-centric followed by X-celeration the past few workouts, so I switched it up a bit. Today I used MMX–high-rep set followed immediately by X-celeration reps with the same weight. More pain, but good change to gain…
Steve: Repeat Monday (Xcen + Xcel legs/chest/back/brachialis)
Another quick-hit workout in my home gym. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Steve: Freaky Friday (legs/chest/back/brachialis)
I decided to keep my workout local again–home gym. But I changed things up a bit. I still kept the volume low, but mixed in some Pre-Exhaustion for chest and back using stretch moves as the first exercise…
Steve: More-Work Wednesday (Xcen/Xcel delts/arms)
Shoulders and arms are the easiest muscle groups to work at home, so that’s where I hit it today. I was motivated, even though my lower leg is trying to flare up again. With some good energy going in, I decided to add a bit of work for each muscle–some X-celeration reps after the standard reps on the last exercise…
Steve: Motivated Monday (Xcen-Xcel legs/chest/back)
Still feel a small twinge in my right lower leg, so to play it safe on Motivated Monday I played in my home gym today. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Steve: Fired-Up Friday (Xcen-Xcel legs/chest/back +)
My lower-leg injury feels almost 100 percent healed, and that gets me fired up. But, that’s exactly how I re-injured it about a week ago. That means I have to keep the fire under wraps a bit, so I continued with my one-set home-gym workouts and minimum leg work…
Steve: Show-Muscle Wednesday (delts/arms/abs)
In my home gym again, and I decided to mix it up a bit. I have been doing high-rep contracted move followed by a heavier stretch-position exercise. Today I did the stretch first, using X-centric (lift in one second, lower in six), immediately followed by X-celeration (1.5-second reps); rest, then hit one medium-heavy set of contracted. But with a three-headed muscle like delts, the drill was a bit different…
Steve: Mending Monday (Xcen + Xcel legs/chest/back)
My injured calf feels like it’s almost healed–my limp is imperceptible but still there to a degree. Because I’m so good at re-injuring it, I decided to train at home again with a limited workout and limited walking or pushing with my legs. I did start with some light leg work that included some calf stretches. Damn, I hope that didn’t re-introduce some lower-leg trauma…
Steve: 1-Set Friday (hams/chest/back/brachialis)
Still waiting for my right lower leg to heal–the older you get, the longer it takes. So today I decided on a short, one-set-per-exercise home-gym workout. I did a home PowerBlock workout because I wanted to minimize walking. And to further minimize lower-leg stress, I used light weights on my one set, but I did X-centric reps–lift in one second, lower in six–followed immediately by an X-celeration set using the same weight (1.5-second reps); however, I did only a standard light set on my first exercise, semi-stiff-legged deadlifts–again, to minimize lower-leg stress…
Steve: Home-Gym Wednesday (delts/arms/abs)
The bad news is I re-injured my right calf. I woke up yesterday feeling great, no pain. I immediately thought I was healed, so I cleaned up the yard and took the dogs for a walk. Bad idea–barely made it back to the house–so today I am minimizing movement, and that means a home-gym workout. The good news is that it was a great one…
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