Results 4,156 to 4,170 of 4675
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03-18-2018, 06:11 AM #4156
Mesocycle #8
Week 5 Day 6
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 Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps
Leg press:
4 Plats/Side x 20 (4 Sets)
V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)
Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure
Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)
A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)
A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)
Post-Workout:
Pretzel Crusted Chicken + Mashed Potatoes & Green Beans:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-20-2018, 06:16 AM #4157
Mesocycle #8
Week 6 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
A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press
3 Rounds of 8-10 Reps
Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8
Peck deck flyes:
110 x 15 (4 Sets)
Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)
Post-Workout:
Tex Mex Burger & SP Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-21-2018, 06:15 AM #4158
Mesocycle #8
Week 6 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
One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)
Meaedow’s row:
45lb Plate x 15 (4 Sets)
Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)
Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20
A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps
B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps
Post-Workout:
Espresso Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-24-2018, 07:09 AM #4159
Mesocycle #8
Week 6 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
Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10
Reverse V squat machine:
210 x 8 (4 Sets)
Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)
A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps
B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)
B2: Standing Calf Raise:
BW X 25 (4 Sets)
Post-Workout:
PB&J Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-25-2018, 06:03 AM #4160
Mesocycle #8
Week 6 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
Pec Dec:
110 x 15
140 x 12
160 x 8 ā 100 x 20
DB Floor Press:
90’s x 8 (4 Sets)
Hammer Strength Chest Press:
2 Plates/Side x 15
3 Plates/Side x 10 + 8 + 4 (Rest Pause)
Bent over DB Rear Delt Destroyers:
10’s x 30 (3 Sets)
A1: Hammer Strength Laterals (Facing Away):
60 x 10 (4 Sets)
A2: Band Front Delt Raise:
BW x Failure (4 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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03-30-2018, 09:03 AM #4161
Mesocycle #8
Week 6 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
Smith machine rows :
25/Side x 20
2-25’s/Side x 15
3-25’s /Side x 12 + 8 + 6 (Rest Pause)
Single Arm Cable Low Row:
35 (Each Hand) x 10 (4 Sets)
Assisted Pull-Up:
BW x 10 (4 Sets)
Cable Pullovers:
25 x 20
30 x 15
35 x 12 (2 Sets)
A1: Dumbbell curls hammer grip:
A2: Smith Close Grip Bench:
4 Rounds of 6 Reps
B1: Preacher curls:
B2: Cable Tricep Kickback:
4 Rounds of 12-15 Reps
Post-Workout:
Chocolate HazelnutPancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-31-2018, 08:00 AM #4162
Mesocycle #8
Week 6 Day 6
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 Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps
Leg press:
4 Plats/Side x 20 (4 Sets)
V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)
Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure
Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)
A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)
A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)
Post-Workout:
Flavor Savors Donuts (Erie, PA):
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-03-2018, 06:11 AM #4163
Mesocycle #8
Week 7 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
A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press
3 Rounds of 8-10 Reps
Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8
Peck deck flyes:
110 x 15 (4 Sets)
Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)
Post-Workout:
Protein Chocolate Chip Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-04-2018, 06:16 AM #4164
Mesocycle #8
Week 7 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
One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)
Meaedow’s row:
45lb Plate x 15 (4 Sets)
Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)
Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20
A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps
B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps
Post-Workout:
Sinfit Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-06-2018, 06:13 AM #4165
Mesocycle #8
Week 7 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
Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10
Reverse V squat machine:
210 x 8 (4 Sets)
Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)
A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps
B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)
B2: Standing Calf Raise:
BW X 25 (4 Sets)
Post-Workout:
Protein Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-07-2018, 06:19 AM #4166
Mesocycle #8
Week 7 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
Pec Dec:
110 x 15
140 x 12
160 x 8 ā 100 x 20
DB Floor Press:
90’s x 8 (4 Sets)
Hammer Strength Chest Press:
2 Plates/Side x 15
3 Plates/Side x 10 + 8 + 4 (Rest Pause)
Bent over DB Rear Delt Destroyers:
10’s x 30 (3 Sets)
A1: Hammer Strength Laterals (Facing Away):
60 x 10 (4 Sets)
A2: Band Front Delt Raise:
BW x Failure (4 Sets)
Post-Workout:
Protein Banana Bread
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-08-2018, 06:09 AM #4167
Mesocycle #8
Week 7 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
Smith machine rows :
25/Side x 20
2-25’s/Side x 15
3-25’s /Side x 12 + 8 + 6 (Rest Pause)
Single Arm Cable Low Row:
35 (Each Hand) x 10 (4 Sets)
Assisted Pull-Up:
BW x 10 (4 Sets)
Cable Pullovers:
25 x 20
30 x 15
35 x 12 (2 Sets)
A1: Dumbbell curls hammer grip:
A2: Smith Close Grip Bench:
4 Rounds of 6 Reps
B1: Preacher curls:
B2: Cable Tricep Kickback:
4 Rounds of 12-15 Reps
Post-Workout:
Pizza Burger + Cinnamon Sugar Sweet Potato Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-09-2018, 06:18 AM #4168
Mesocycle #8
Week 7 Day 6
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 Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps
Leg press:
4 Plats/Side x 20 (4 Sets)
V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)
Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure
Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)
A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)
A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)
Post-Workout:
Healthy Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-11-2018, 06:43 AM #4169
Mesocycle #8
Week 8 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
A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press
3 Rounds of 8-10 Reps
Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8
Peck deck flyes:
110 x 15 (4 Sets)
Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)
Post-Workout:
PB & Banana Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-13-2018, 05:40 AM #4170
Mesocycle #8
Week 8 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
One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)
Meaedow’s row:
45lb Plate x 15 (4 Sets)
Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)
Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20
A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps
B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps
Post-Workout:
Peanut Butter Glazed Chocolate Chip Loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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