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How did you figure out your macros?
Mesocycle #11
Week 1 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Single Arm Pushdowns:
30 x 10 (3 Sets)
Dip Machine:
3-45’s/side x 10 → RP 8 → RP 6
Overhead Tricep Extension:
45 x 10 (3 Sets)
Hammer Curl’s (Towards chest):
50’s x 8 (3 Sets)
EZ Bar Curl:
75 x 8 (3 Sets)
EZ bar Preach Curl (Hands Close)
65 x 10 (3 Sets)
Post-Workout:
PB& J French Toast
[img]https://i.imgur.com/GrlL68T.jpg[/img]
Mesocycle #11
Week 1 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
HS Machine Chest Press:
3 Plates/Side x 12 (3 Sets)
Flat DB Bench Press:
110’s x 8 (3 Sets)
Incline Fly (Pronated Grip):
50’s x 12 (3 Sets)
Single Arm Supinated Pulldown:
42.5 (Each Hand) x 10 (3 Sets)
Close Low Row:
100 x 8 (3 Sets) w/ 5 Second Negatives
Assisted Chins:
BW x 10 (5 Sets)
**30 second rest between sets **
A1: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Outright Bar
[img]https://i.imgur.com/sfvtJUW.jpg[/img]
Mesocycle #11
Week 1 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl:
170 x 10 + 10 Seconds Iso-Tension (3 Sets)
Barbell Squat:
135 x 8
225 x 8
275 x 8
315 x 8
365 x 8
Leg press:
6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)
Barbell Stiff Leg Deadlifts on Smith:
4-25lb Plates/Side x 8 (4 Sets)
Post-Workout:
Ample Hills Peanut Butter Jamboree
[img]https://i.imgur.com/8W4avwt.jpg[/img]
Mesocycle #11
Week 2 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
1 Arm Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)
Rack Pulls (Deadstop):
225 x 6
315 x 6
365 x 6
405 x 6
Supported Chest Rows (Neutral Grip):
2 Plates x 8 (4 Sets)
Lat-Pulldown + IsoTension:
100 x 8 + 10 Second Iso tension (4 Sets)
Post-Workout:
Sinfit Pumpkin Spice Cookie
[img]https://i.imgur.com/gqCbDJT.jpg[/img]
Mesocycle #11
Week 2 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Slight incline DB Bench:
95's x 10 (3 Sets)
Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8
Smith Incline Bench:
4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12
HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
110 x 8 (3 Sets)
DB Side Laterals:
25's x 10 (5 Sets)
** 90 Seconds Rest **
Rear Delt Destroyer
10's x 60 --> 8's x 30 --> 5's x 10
Post-Workout:
Sinfit SnickerDoodle Chocolate Chip Cookie
[img]https://i.imgur.com/1fYJeGd.jpg[/img]
Mesocycle #11
Week 2 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Single Arm Pushdowns:
30 x 12 (3 Sets)
Single Arm Overhead Extensions:
30 x 10 (3 Sets)
Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)
EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)
Incline Concentration Curl:
25's x 10 (4 Sets)
EZ Bar Preacher Curl:
80 x 10 (4 Sets)
Post-Workout:
Mocha Oatmeal Chocolate Chip Cookies
[img]https://i.imgur.com/VKeftq3.jpg[/img]
feeling the strength
Mesocycle #11
Week 2 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
A1: HS Machine Chest Press:
3 Plates/Side x 8
A2: HS Dips:
3 Plates/Side x 12 (3 Sets)
A3: Cable Crossover:
20 Each Hand x 12 (3 Sets)
B1: Chins:
BW x 10 (5 Sets)
B2: DB Shrugs:
130's x 10 (5 Sets)
Close Low Row:
100 x 8 (3 Sets) w/ 5 Second Negatives
A1: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Krispy Kreme Cinnamon Swirl Doughnut
[img]https://i.imgur.com/3kzaxGt.jpg[/img]
pushing the limits
Mesocycle #11
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl:
170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension
V-Squat: (3:1:1:1)
130 x 8
170 x 8
200 x 8
220 x 8
280 x 8
Leg Extension (1:3:1:1)
30 Each Leg x 10
40 Each Leg x 10
50 Each Leg x 10
60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials
DB Stiff Leg Deadlifts:
120's x 10 (4 Sets)
Post-Workout:
Ample Hills Confetti Cupcake
[img]https://i.imgur.com/ujjKfs8.jpg[/img]
Mesocycle #11
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
1 Arm Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)
Rack Pulls (Deadstop):
225 x 5
315 x 5
365 x 5
405 x 5
465 x 5
Assisted Pull-Ups/Chins:
BW x Failure (Medium Grip) x 2 Sets
BW x Failure (Close Grip) x 2 Sets
BW x Failure (Far Grip) x 2 Sets
Banded Dumbbell Pullover:
40 x 10 + Orange Band (4 Sets)
Post-Workout:
Pumpkin MugCake
[img]https://i.imgur.com/dFFxF7z.jpg[/img]
Mesocycle #11
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Hammer Strength Chest Press + Bands
3 Plates + 25/Side x 8 (4 Sets)
Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8
Neutral DB Bench Press:
70's x 8 (3 Sets)
70's x 8 --> 45's x 10 (1 Set)
Stretch Pushups:
BW x Failure (4 Sets)
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
DB 6 Ways:
10's x 10 (3 Sets)
Reverse Hammer Strength Shoulder Press:
3-25's/Side x 8 (3 Sets)
Post-Workout:
PB & Banana Pancakes
[img]https://i.imgur.com/dwA0Kbm.jpg[/img]
Mesocycle #11
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Single Arm Pushdowns:
30 x 12 (3 Sets)
Single Arm Overhead Extensions:
30 x 10 (3 Sets)
Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)
EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)
Incline Concentration Curl:
25's x 10 (4 Sets)
EZ Bar Preacher Curl:
80 x 10 (4 Sets)
Post-Workout:
Pork Stirfry
[img]https://i.imgur.com/3nTx33P.jpg[/img]
Mesocycle #11
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
**: HS Machine Chest Press:
3 Plates/Side x 8
A2: Cable Crossover
27.5 Each Hand x 8
A3: Flat DB Fly
45's x 8 (3 Sets)
Rack Pull's
225 x 5
315 x 5
405 x 5
500 x 3
Single Arm Pulldown with Isotension:
35 (Each Hand) x 10 +10 Second Iso-Tension
Seated Face Pull: (Pull to Sternum for Rhomboids/Traps)
67.5 x 15 (3 Sets)
**: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Peanut Butter Shreds Pancakes
[img]https://i.imgur.com/97rLBkY.jpg[/img]