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…
Jonathan: Full Body (day late, felt great)
This workout should’ve been yesterday, but I was out of town having fun with my family. A day late but it felt great. All stretch and all DXO to celebrate being home… [Read more…]
Steve: Full Body (stretch overload)
When you know something works, use it. I haven’t been using stretch overload enough lately, so today I devoted an entire workout to only that. I was amazed at the deep growth-fiber stimulation–and it only took two sets. Keep in mind that at the end of both sets, I held the stretch for as long as I could, an intra-set stretching method that a study showed created big hypertrophy gains…
Steve: Full-Body MMX (two-set high/low)
I took Friday off from the gym for recuperation purposes, so today I did a straight-set full-body workout, 2 sets–15,10. Felt great, pump was off the charts, and I did not feel drained after. Bonus: Gym was empty–even better…
Jonathan: Full Body (Massive Monday)
Just another Massive Monday. LOL! Okay, maybe not, but it was another good workout. Supersets make a huge difference in the efficiency department when it comes to full-body workouts, so that was the name of the game where possible…
Quads/Hams: Step-back lunges (3×15,12,10)
Calves: Calf raises (3×40,30,20 + X Reps)
Chest/Back: Incline DB presses (3×15,10,8 + X Reps) ss Parallel-grip chins (3×12,10,8 + X Reps)
Delts: DB upright rows (3×15,12,10 + X Reps)
Triceps/Biceps: DB extensions (3×15,12,10 + X Reps) ss Seated DB curls (3×15,12,10 + X Reps)
Abs: Planks (3×60 seconds)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary
Workout was very good, and as much as I like the step-back lunges, I think I’ll be going back to deadlifts for Monday workouts. It’s just a better way to start the week on a high note. Everything’s feeling great, and the efficiency is finally back now that I’m more conditioned for the full-body work, but I’ll probably be adding some more techniques to spice things up a bit.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Jonathan: Full Body (contraction action)
I got some good contraction action in today with it being all contracted movements, so the pump was great. Full-body Friday is good stuff on its own, and even better when you get a good flex in your pecs. LOL… [Read more…]
Steve: Full-Body MMX (high reps first)
Starting to feel a bit of apprehension before my full-body workouts. Do I need a break or just to suck it up? Always a good question. I’ll see if my motivation revs by Friday, otherwise I may use a reduced workload session or perhaps wait till Monday to hit it again. Here’s what I did today…
Jonathan: Full Body (Hump Day Pump Day)
Flashing back to last Wednesday’s full-body blast with stretch position exercises got me thinking I needed something to ensure that this was a Hump Day Pump Day. I got sore last week, but pump was slightly lacking. Fixed that with supersets and DXO… [Read more…]
Steve: Full Body (one-set add-on)
On Mondays I do two rounds of antagonist-, or opposing-, muscle supersets, and I follow with one set of a different exercise for one of those target muscles. It’s a lot of focused work in a short time. Sometimes there is nausea–but I haven’t puked yet. Lol. Here’s how my hour-long session went today… [Read more…]
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