Results 3,886 to 3,900 of 4675
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04-16-2017, 06:24 AM #3886
Mesocycle #3
Week 1 Day 4
Deload Week
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Machine Shoulder Press:
80 Each Hand x 10 (4 Sets)
Machine Side Laterals:
50 x 10 (3 Sets)
Rear Dely Machine Fly:
75 x 10 (4 Sets)
Dumbbell Shrugs:
90’s x 8 (4 Sets)
A1:Standing Bicep Cable Curl
20 Each Hand x 10 (4 Sets)
A2: Tricep Overhead Extension
42.5 x 10 (4 Sets)
B1: DB Curls
25’s x 12 (3 Sets)
B2: Tricep Extension
10 Each Hand x 12 (3 Sets)
Post-Workout:
French Dip & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-18-2017, 06:21 AM #3887
Mesocycle #3
Week 1 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Squat:
290 x 5
315 x 5
335 x 5
315 x 5
290 x 5
185 x 10 (5 Sets)
Leg Press:
5 Plates/Side x 15 (5 Sets)
Leg Curl:
90 x 15 (5 Sets)
Leg Extensions:
30 Each Leg x 12 (4 Sets)
Post-Workout:
Bacon, Ham & Cheese Turkey Burger & Sweet Potato Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-19-2017, 06:22 AM #3888
Mesocycle #3
Week 1 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Incline DB Bench:
70’s x 5
80’s x 5
90’s x 5
80’s x 5
70’s x 5
DB Flat Bench:
60’s x 10 (5 Sets)
Weighted Dips:
BW + 50lb Chains x 10 (4 Sets)
Cable Crossover:
20 Each Hand x 12 (4 Sets)
Tricep Pressdown:
100 x 20 (5 Sets)
Stretch Push-Ups:
Band x Failure (4 Sets)
Post-Workout:
Waffle Breakfast Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-21-2017, 06:36 AM #3889
Mesocycle #3
Week 1 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Dumbbell Row:
60’s x 5
70’s x 5
80’s x 5
70’s x 5
60’s x 5
Smith Barbell Row:
2-25’s/Side x 10 (5 Sets)
Cable Low Row:
100 x 12 (4 Sets)
Neutral Grip Lat Pulldown:
100 x 10 (4 Sets)
HyperExtension:
BW + Band x 10 (4 Sets)
Post-Workout:
Stuffed Peppers
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-22-2017, 06:27 AM #3890
Mesocycle #3
Week 1 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Machine HS Shoulder Press:
1 Plate + 25/Side x 5
1 Plate + 35/Side x 5
2 Plates/Side x 5
1 Plate + 35/Side x 5
1 Plate + 25/Side x 5
1 Plate + 10/Side x 10 (5 Sets)
DB Side Laterals:
25’s x 12 (4 Sets)
Rear Cable Delt Fly:
10 Each Hand x 12 (4 Sets)
DB Curl:
25’s x 12 (4 Sets)
Preacher Curls:
45lb Plate x 10 (4 Sets)
Post-Workout:
Chicken & Rice,
Protein Sludge bowl with Poptarts, Strawberries, Apples, Chex, and Cinnamon Toast Crunch
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-23-2017, 06:25 AM #3891
Mesocycle #3
Week 1 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Squat:
290 x 5
315 x 5
335 x 5
315 x 5
290 x 5
185 x 10 (5 Sets)
Leg Press:
5 Plates/Side x 15 (5 Sets)
Leg Curl:
90 x 15 (5 Sets)
Leg Extensions:
30 Each Leg x 12 (4 Sets)
Post-Workout:
S'mores Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-25-2017, 07:03 AM #3892
Mesocycle #3
Week 2 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Squat:
300 x 5
320 x 5
340 x 5
320 x 5
300 x 5
185 x 10 (5 Sets)
Leg Press:
5 Plates/Side x 15 (5 Sets)
Leg Curl:
90 x 15 (5 Sets)
Leg Extensions:
30 Each Leg x 12 (4 Sets)
Post-Workout:
Garlic & Parmasean Chicken/Shrimp + Rice & Veggies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-26-2017, 06:29 AM #3893
Mesocycle #3
Week 2 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Incline DB Bench:
75’s x 5
85’s x 5
95’s x 5
85’s x 5
75’s x 5
DB Flat Bench:
60’s x 10 (5 Sets)
Weighted Dips:
BW + 50lb Chains x 10 (4 Sets)
Cable Crossover:
20 Each Hand x 12 (4 Sets)
Tricep Pressdown:
100 x 20 (5 Sets)
Stretch Push-Ups:
Band x Failure (4 Sets)
Post-Workout:
Wegmans Apple Pie Bilay:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-28-2017, 07:43 AM #3894
Mesocycle #3
Week 2 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Dumbbell Row:
65’s x 5
75’s x 5
85’s x 5
75’s x 5
65’s x 5
Smith Barbell Row:
2-25’s/Side x 10 (5 Sets)
Cable Low Row:
100 x 12 (4 Sets)
Neutral Grip Lat Pulldown:
100 x 10 (4 Sets)
HyperExtension:
BW + Band x 10 (4 Sets)
Post-Workout:
Fried Rice:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-29-2017, 06:36 AM #3895
Mesocycle #3
Week 2 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Machine HS Shoulder Press:
1 Plate + 35/Side x 5
2 Plates/Side x 5
2 Plates + 10.Side x 5
2 Plates/Side x 5
1 Plate + 35/Side x 5
1 Plate + 20/Side x 10 (5 Sets)
DB Side Laterals:
25’s x 12 (4 Sets)
Rear Cable Delt Fly:
10 Each Hand x 12 (4 Sets)
DB Curl:
25’s x 12 (4 Sets)
Preacher Curls:
45lb Plate x 10 (4 Sets)
Post-Workout:
Brownie Sundae
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-30-2017, 06:27 AM #3896
Mesocycle #3
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Squat:
300 x 5
320 x 5
340 x 5
320 x 5
300 x 5
185 x 10 (5 Sets)
Leg Press:
5 Plates/Side x 15 (5 Sets)
Leg Curl:
90 x 15 (5 Sets)
Leg Extensions:
30 Each Leg x 12 (4 Sets)
Post-Workout:
Little G Cowboy Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-02-2017, 06:11 AM #3897
Mesocycle #3
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Squat:
320 x 5
330 x 5
350 x 5
330 x 5
320 x 5
185 x 10 (5 Sets)
Leg Press:
5 Plates/Side x 15 (5 Sets)
Leg Curl:
90 x 15 (5 Sets)
Leg Extensions:
30 Each Leg x 12 (4 Sets)
Post-Workout:
Peanut Butter Glazed Banana Bread Loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
05-03-2017, 07:10 AM #3898
Mesocycle #3
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Incline DB Bench:
80’s x 5
90’s x 5
100’s x 5
90’s x 5
80’s x 5
DB Flat Bench:
60’s x 10 (5 Sets)
Weighted Dips:
BW + 50lb Chains x 10 (4 Sets)
Cable Crossover:
20 Each Hand x 12 (4 Sets)
Tricep Pressdown:
100 x 20 (5 Sets)
Stretch Push-Ups:
Band x Failure (4 Sets)
Post-Workout:
Corned Beef Hash, Eggs, & Toast
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
05-05-2017, 06:36 AM #3899
Mesocycle #3
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Dumbbell Row:
70’s x 5
80’s x 5
90’s x 5
80’s x 5
70’s x 5
Smith Barbell Row:
2-25’s/Side x 10 (5 Sets)
Cable Low Row:
100 x 12 (4 Sets)
Neutral Grip Lat Pulldown:
100 x 10 (4 Sets)
HyperExtension:
BW + Band x 10 (4 Sets)
Post-Workout:
Beef Stirfry + EggRoll
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
05-06-2017, 06:26 AM #3900
Mesocycle #3
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Machine HS Shoulder Press:
2 Plates/Side x 5
2 Plates +10/Side x 5
2 Plates + 20.Side x 5
2 Plates + 10/Side x 5
2 Plates/Side x 5
1 Plate + 20/Side x 10 (5 Sets)
DB Side Laterals:
25’s x 12 (4 Sets)
Rear Cable Delt Fly:
10 Each Hand x 12 (4 Sets)
DB Curl:
25’s x 12 (4 Sets)
Preacher Curls:
45lb Plate x 10 (4 Sets)
Post-Workout:
Chocolate Birthday Cake Whoopie Pie:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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