Gotta love local swap-n-shop groups on social media. My wife was lucky enough to find someone giving away a leg extension/leg curl machine, so I went to check it out and ended up coming home with a new toy. Not only was it a pretty heavy duty piece, but it was free… [Read more…]
Steve: Full Body MMX (X-cel +)
Halloween is coming up this week, so it’s time to scare the hell out of my muscles. I increased reps on my first set to around 20 and then, after my second heavier set, I reduced the weight back to that 20RM and cranked out a speed set + X-Rep partials after. Quick, brutal, scary hypertrophic stimulation.
Jonathan: Full Body (Weekend flu by!)
It wouldn’t be the new season if it wasn’t the flu season. LOL! The fall and winter are always my most intense training months, and more often than not I tend to get a bit sick right before the intensity uptick. That happened this weekend. Probably due to multiple kid activities within a couple of days, and a whole like of child-based flying phlegm, but it seems to be out of my system now, so onward we go… [Read more…]
Steve: Full Body (speed drop)
I’m hooked on this 2-set-per-exercise full-body workout. Here’s the sequence: High-rep set, rest 40 seconds and add weight; 10-rep set,then reduce weight to set 1 and immediately crank out an X-cel, or speed drop set (1.5 seconds per rep). I used a few different exercises today. The workout is quick, and you can add an exercise for stubborn muscles, which I did for shoulders today…
Jonathan: Legs (Fast Friday)
It was Fast Friday today, and not just because of some of the rep tempos. I got through all the lower body work right when I received an important call I had to take. There went the morning workout, but now I get to hit everything else tomorrow morning. Not so bad, really… [Read more…]
Steve: Full Body (stretch overload)
Time for another Wednesday all-stretch-position workout. Because I considerWednesday a “reload” day, with slightly less stress, I reduced my volume a bit–I did two sets per move, with the first in Double-X-Overload style. DXO is a 1 1/4 rep, with the quarter rep occurring in the stretch position…
Jonathan: Full Body (Back to the Future Day)
Back to the Future Day, so I pretty much duplicated the last stretch-workout day. It was like being in the past, but feeling the future. LOL… [Read more…]
Steve: Full Body (X-cel drop)
My Friday workout was so hypertrophically effective that I repeated the same sequence today–high-rep set, rest 40 seconds as I added weight; 10-rep set, reduce weight to set 1 and immediately crank out an X-cel drop set (1.5 seconds per rep). I tried to do a different exercise for every muscle group today, which gave me that all-important change to gain.
Jonathan: Full Body (Midrange Monday)
Last week’s schedule got hosed due to several reasons, but I was happy to wake up to a midrange Monday. Great way to start the week, and I’ve realized that my mind works much better on training days. Working out so I can work it out. LOL… [Read more…]
Steve: Full Body (X-celeration Drop Set)
Looking back over my full-body workouts, I realized I haven’t used X-celeration reps in a while–1.5 seconds per repetition. Coach Charles Poliquin has always said the one of the “forgotten” secrets to new muscle growth is changing rep tempo. I used it on a drop set after my second set of each exercise…
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