Page 301 of 302 FirstFirst ... 201251291299300301302 LastLast
Results 4,501 to 4,515 of 4530
  1. #4501
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    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


    Incline DB Bench Press:
    50' x 10
    80's x 12 (2 Sets)


    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)


    Stretch Push-Ups:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


    DB Side Lateral's
    30's x 8
    30's x 8,5,4 (Rest Pause)


    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)


    DB Floor Press:
    70's x 10 (2 Sets)


    Post-Workout:
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4502
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    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


    Wide Grip Pulldown:
    120 x 10 (3 Sets)


    Single Arm Low Cable Row:
    35 Each Hand x 8
    35 Each Hand x 8,5,4 (Rest Pause)


    Facepulls to Mid Back
    100 x 10
    140 x 12, 7, 5 (Rest Pause)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)


    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)


    Post-Workout:
    Chicken Parm Subs
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4503
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    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


    Standing Leg Curl:
    30 Each Leg x 10
    40 Each Leg x 10
    55 Each Leg x 10 (3 Sets)


    Dumbbell Squat: (3:1:1:1)
    70 x 10
    100 x 10
    130 x 12,7,5 (Rest Pause)


    Reverse Lunge:
    25lb KB x 10
    25lb KB x 10, 7, 5 (Cluster Set)


    Leg Press: (3:1:1:1)
    2 Plates/Side x 6
    4 Plates/Side x 15
    4 Plates/Side x 15,7,6 (Rest Pause)


    Barbell Stiff Leg Deadlift:
    135 x 10
    225 x 8
    275 x 8 (2 Sets)


    Post-Workout:
    Salt & Straw Chocolate Caramel Potato Chip Cupcake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4504
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    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


    Incline DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Incline Smith Bench Press:
    135 x 6
    225 x 6-8 (2 Sets)


    HS Machine Press:
    4 Plates/Side x 6
    4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10


    HS Machine Fly:
    100 x 8
    140 x 8 (2 Sets)


    Machine Rear delt Fly:
    2 Sets of 25


    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)


    DB Incline Front Raise:
    20's x 15 (2 Sets)


    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10


    Dual handle Overhead Extension
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8


    Post-Workout:
    Chocolate Mint Protein Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4505
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 3 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


    Incline Braced DB Rows:
    50's x 12
    50's x 12, 7, 5 (Rest Pause)


    Assisted Chins:
    BW x Failure (2 Sets)


    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8


    DB Pullover:
    60 x 10 (2 Sets)


    FacePull
    100 x 10 (2 Sets)


    Barbell Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10


    Reverse Grip Cable Curl
    60 x 10 (4 Sets)


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4506
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 3 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


    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)


    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)


    Dips:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)


    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10


    DB Floor Press:
    70's x 6 (2 Sets)


    Post-Workout:
    Chicken Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4507
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 3 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


    Wide Grip Pulldown:
    120 x 10 (3 Sets)


    Single Arm Low Cable Row:
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Facepulls to Mid Back
    100 x 10
    140 x 12 --> 100 x 10 --> 70 x 10


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)


    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10


    Post-Workout:
    Cajun Turkey Burger & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4508
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 3 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


    Standing Leg Curl:
    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 15 (3 Sets)


    Leg Press: (3:1:1:1)
    2 Plates/Side x 6
    4 Plates/Side x 15 (3 Sets)
    4 Plates/Side x 15,7,6 (Rest Pause)


    Leg Extension:
    50 Each Leg x 10 (2 Sets)
    50 Each Leg x 10 --> 40 Each Leg x 10 --> 30 Each Leg x 20


    Dumbbell Paused Squat: (3:1:2:1)
    70 x 10
    100 x 10
    150 x 8 (2 Sets)


    Lying Leg Curl:
    100 x 8 (3 Sets)


    Post-Workout:
    Birthday Cakes & BlackBerries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4509
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 4 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


    Low Incline DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)


    HS Machine Press:
    4 Plates/Side x 5 (5 Sets)
    ** 45 Second Rest **


    Dips:
    2 Sets to Failure


    Machine Rear delt Fly:
    2 Sets of 20


    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)


    DB 6-Ways
    15's x 8 (2 Sets)


    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10


    Lying DB Skullcrusher
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8


    Post-Workout:
    Quest Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4510
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 4 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


    Incline Braced DB Rows:
    50's x 12
    50's x 12 ---> 40's x 8 --> 30 KB x 12


    Assisted Chins:
    BW x Failure (2 Sets)


    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8


    DB Pullover:
    60 x 10 (2 Sets)


    FacePull
    100 x 12 (2 Sets)


    Drag Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10


    Reverse Grip Cable Curl
    60 x 10 (4 Sets)


    Post-Workout:
    Chocolate Chip Protein Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4511
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 4 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


    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)


    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)


    Dips:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)


    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10


    DB Floor Press:
    70's x 6 (2 Sets)


    Post-Workout:
    Lemon Chicken, Bacon, and Rice Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4512
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    399
    Rep Power
    2147606

    Default

    great work young man, keep it up
    MY LORD OF LORDS!!!

  13. #4513
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 4 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


    Low Cable Rows:
    120 x 10 (3 Sets)


    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Cable Pullover
    100 x 10 (2 Sets)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8


    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10


    Post-Workout:
    Bacon, Spinach, and Feta Stuffed Turkey with a BBQ Hoisin Sauce Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4514
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 4 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 8 (4 Sets)


    V-Squat:
    350 x 10 (4 Sets)
    ** Maxed out **


    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20


    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15 (2 Sets)
    5 Plates/Side x 15 --> 4 Plates/Side x 10 --> 3 Plates/Side x 12


    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)


    Post-Workout:
    Salt & Straw Cloudforest Chocolate Hazelnut Cookies & Cream (Vegan)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4515
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,000
    Rep Power
    2148095

    Default

    Mesocycle #13
    Week 5 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


    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)


    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials


    HS Machine Fly:
    110 x 8 (2 Sets)
    110 x 8 + 15 Second Iso-Hold


    DB Rear Delt Fly:
    2 Sets of 20


    DB Partial Lateral's
    2 Sets of 20


    DB 6-Ways
    15's x 8 (2 Sets)


    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold


    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials


    Post-Workout:
    Pumpkin Bread
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


Page 301 of 302 FirstFirst ... 201251291299300301302 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •