Exercise
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June 28- Last Workout of Phase 5- Hams/ Delts/ Triceps
Rainy Sunday workout. Tomorrow starts the REAL work!! Glute-Ham Raises 3×8, tempo 4-0-1-0, rest 80 secs – used mini band to assist Single Leg Hamstring Curls 3×6 +10 partials, tempo 4-0-1-0, rest 2 mins after all sets are done- 30lbs Stiff-Leg Smith Machine Deadlifts (toes elevated) 3×21+NOS, tempo 4-0-1-0, rest 80 secs- 155lbs- holy h*ll…
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Lack of posts- sorry…
Workouts have been going well! I will be posting workout updates more regularly. I am starting Phase Six of the MI40x program on Monday. I have definitely seen size increases and body fat reductions, so I am very pleased with this program. Now that summer has begun, I have 8 more workouts in the MI40x…
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June 12- Workout Twelve: MI40x Phase Three- Workout Two: Quads and Hams
I am almost under 180lbs during morning weigh in! Vascularity, strength and muscle size are all increasing nicely! Phase Three- Workout 2: Quads and Hams Smith Machine Front Squats 6×6, tempo 4-1-1-1, rest 2 mins Smith Machine Leg Press (quad emphasis) 4×8 with 10 partials at top, tempo 4-0-1-0, rest 40 secs Alternating BB Lunges– lean forward…
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June 10- Workout Eleven: MI40x Phase Three- Workout One: Chest and Back
Beginning Phase Three today! Flat Barbell Press with bands 6×6, tempo 6-0-1-0, rest 40 secs Bent Over BB Rows with outward intention 6×8, tempo 4-0-1-0, rest 40 secs Incline DB Press 3×8+CS-6 sets, tempo 4-1-1-1, rest 80 secs Seated Cable Rows sitting on 9″ elevation with outward intention 4×10+partials on all sets, tempo 6-0-3-0 Flat DB Flys 4×8, tempo 6-0-1-0…
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June 6- Workout Nine: MI40x Phase Two- Workout Two: Biceps, Chests, Side Delts
Leg workout was killer! The supposed DB Squats were done without DBs – just couldn’t manage the 6 second eccentrics with any weight beyond bodyweight!! By the end of the workout my legs were totally jello! Saturday Workout! Reverse Grip Pull-Up (bicep emphasis so ensure full contraction) 5×3, tempo 10-1-2-0, rest 40 secs Decline DB Press (hands 2″…
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June 4- Workout Eight: MI40x Phase Two- Workout Two: Quads and Hams
Today’s Leg workout looks to be a killer! Barbell Back Squats 6×8, tempo 4-0-1-0, rest 80 secs Heels elevated DB Squats 6×12, tempo 6-0-2-0 (note tempo), rest 40 secs BB Reverse Lunges (all one side then the other) 4×10 (1 1/2s), tempo 4-0-1-0, rest 40 secs Glute-Ham Raises 6×6, tempo 4-0-1-0 Leg Curls 6×10 (+ 10 partials on all sets),…
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June 2- Workout Seven: MI40x Phase Two- Workout One: Chest, Delts and Biceps
Entering Phase Two!! 30 degree Incline DB Press 4×10, tempo 4-0-1-0, rest 40 secs 60 degree Incline DB Press 4×10+5 partials on all sets, tempo 4-0-1-0, rest 40 secs Flat DB Flys 3×8+NOS (last set), tempo 4-0-1-0 Cable Crossovers (high to low) 3×10 strip sets on all sets, tempo 4-0-1-0, rest 40 secs Floor Lying Cable Front Raises 3×10, tempo…
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June 1- Day Six: MI40x Phase One- Workout Six:
Monday evening workout: Lying Leg Curls (body extended) 7×7, tempo 4-0-1-0, rest 80 secs DB Squats (DBs slightly in front of knees) 4×7,7,14,14 (each set to failure), tempo 4-0-1-0 DB Squats (DBs beside hips) 4×7,7,14,14 (each set to failure), tempo 4-0-1-0, rest 40 secs BB Glute Bridges 4×7,14,7,14, tempo 4-0-1-0, rest 40 secs Stiff-Leg Deadlifts…
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May 31- Day Five: MI40x Phase One- Workout Five: Triceps and Back
Wonderful Sunday workout! Incline (slight) EZ Curl Extensions 7×7, rep tempo 4-0-1-0, rest 80 secs Seated OH Cable Tricep Extensions 3×8+NOS (all sets), rep tempo 4-0-1-0, rest 40 secs Bench Triceps Dips 3×8+NOS (all sets), rep tempo 4-0-1-0, rest 40 secs Deadlifts 6x 6,8,12,6,8,12, rep tempo 4-0-1-0, rest 40 secs Wide-Grip Pull-Ups (2 sec stretch),…
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May 30- Day Four: MI40x Phase One- Workout Four: Biceps/Chest/ Side and Rear Delts
Warmup: 5km jog Today’s Workout: Biceps/Chest/Side+Rear Delts Barbell Preacher Curls 4×7 with 5sec isometric, rep tempo 4-0-1-5 Incline DB Curls 4×7+NOS, rep tempo 4-0-1-0, rest 40secs after superset One-arm High Band Curls 4×15, rep tempo 4-0-1-0, rest 40 secs Incline DB Press 4×12, rep tempo 4-0-1-0, rest 40 secs Machine Chest Press 4×12, rep tempo 7-1-1-1, rest 40 secs 75…