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Steve: Full-Body MMX (speed pump)

I took a few days off from the gym. I planned to hit it yesterday, but I wasn’t quite up to it, so I pushed that workout to today. The speed pump was a good plan, and I also had an epiphany concerning my stretch-move day, which will be Thursday or Friday. Stay tuned for that–something different but a throwback to a mass-building tactic from the past. Here’s today’s blast…

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Jonathan: Delts, Arms (early-to-rise)

It was an early-to-rise Tuesday. Really early! We had a storm blow through in the wee hours of the morning, and the lighting lit up my mind, so all I could think about was everything I needed to get done today—despite the fact that I could’ve slept for several more hours. Early workout meant extra caffeine and no rush, however, so despite the minimal sleep, it was a shockingly good one today… [Read more…]

Steve: Full Body (antagonist supersets)

It’s a two-workout week, so for my final session I thought I’d go back to a favorite to activate more change to gain–antagonist-muscle supersets. Not only is supersetting a good variation, but because of that I get a different rest between sets–the time it takes to work the opposing muscle and then a one-minute catch-my-breath rest as well before starting the second round. That equates to about two minutes of rest before the target muscle gets set 2. Great workout and feeling refreshed but stimulated…

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Steve: Full-Body MMX (back off)

Full-body attacks three days a week are creating some cumulative fatigue I believe. I was a bit flat today, so I backed off a bit. Still a great workout, however–and the volume reduction helped from an energy standpoint…

 
Hams/Quads: Flat-back hypers (2×19, 9(8 + X Reps)); Leg extensions (2×20,10(6 + X Reps)) 
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))

Chest: Converging machine bench presses (2×20,11(7 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Forearms/Brachialis: DB reverse wrist curls (2×20,14) ss DB wrist curls (2×20,14)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
 

Summary

I deleted abs and DB pullovers. I’ve been having uncontrollable twitching in my upper lats, which may be from DB pullovers three times a week. Time to skip them every so often for recovery.
 

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Steve: Full-Body MMX (Fast Friday)

Still starting with Cable squats on Fridays for quads. Such a unique, direct quad/glute hit that I almost look forward to it–except for the searing burn at the end of each set. It’s almost like a hack squat, pushing up and back–and high-rep, full-body MMX provides an overall anabolic mass attack…

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