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  1. #4396
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    Mesocycle #9
    Week 12 Day 1


    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




    Incline Smith Bench:


    225 x 12, 8, 7 , 6






    HS Incline Press:


    2 Plates + 25/Side x 6 (3 Sets)






    Pec Deck Fly:
    140 x 10 (3 Sets)



    Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    DB Side Laterals:
    30's x 12 (3 Sets)



    DB Partial Lateral's:
    50's x 20 (3 Sets)


    Reverse Pec Dec:
    70 x 30 (3 Sets)


    Post-Workout:
    Cereal & Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4397
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    Mesocycle #9
    Week 12 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


    DB Row:
    50 x 10
    60 x 10
    70 x 10
    80 x 10 (3 Sets)



    HS Low Row


    60 Each Hand x 8 (4 Sets)


    Lying Cable Pullover


    50 x 12 (4 Sets)





    Cable Low Row:


    140 x 10 (4 Sets)





    HyperExtensions:


    BW x 20 (3 Sets)





    Post-Workout:
    Protein S'mores Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4398
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    Mesocycle #9
    Week 12 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


    Cable Curls


    80 x 20, 15, 12, 10


    EZ bar Preacher Curl


    70 x 10 (4 Sets)





    Rope Hammer Curl:
    *25 Second Rest *
    70 x Failure (4 Sets)


    Dual Rope Pressdown:


    150 x 15 (4 Sets)





    Over Head Tricep Extension:


    100 x 10 (4 Sets)






    Incline DB Skullcrusher:


    30 Each Hand x 12 (4 Sets)






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


  4. #4399
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    Mesocycle #9
    Week 12 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


    Hammer Strength Chest Fly:


    140 x 8 --> 110 x 8 --> 90 x 20


    Push-Up:


    BW x Failure (3 Sets)





    Lat Pulldown:


    140 x 8 (3 Sets)


    Hammer Strength Low Row:


    60 Each Hand x 8 (3 Sets)


    ** No rest between arms **


    HS Rear Delt Fly:


    70 x 25 (3 Sets)


    Hammer Strength Side Lateral Raise:


    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)






    Post-Workout:
    PB2 Layered Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4400
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    Mesocycle #9
    Week 12 Day 5


    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






    Lying Leg Curl:


    140 x 8 +10 Partials (4 Sets)






    Adductor:


    170 x 8 (3 Sets)






    Paused V-Squat:
    340 x 8 (4 Sets)



    Leg Press


    2 Plates/Side x 30


    3 Plates/Side x 30


    4 Plates/Side x 30






    Leg Extension: (5:1:2:1)


    40 Each Leg x 6 (3 Sets)





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






    Post-Workout:
    Mexican



    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4401
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    Mesocycle #9
    Week 13 Day 1


    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




    Incline Smith Bench:


    225 x 12, 8, 7 , 6






    HS Incline Press:


    2 Plates + 25/Side x 6 (3 Sets)






    Pec Deck Fly:
    140 x 10 (3 Sets)



    Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    DB Side Laterals:
    30's x 12 (3 Sets)



    DB Partial Lateral's:
    50's x 20 (3 Sets)


    Reverse Pec Dec:
    70 x 30 (3 Sets)


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


  7. #4402
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    Mesocycle #9
    Week 13 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


    A1: Cable Curls


    80 x 15


    A2: Rope Pressdown


    110 x 15






    4 Rounds





    B1: EZ Bar Preacher Curls
    70 x 8


    B2: Tricep Kickback
    20 Each Hand x 8






    4 Rounds






    C1: EZ Bar Cable Curls


    70 x 12


    C2: DB Skull Crusher
    35's x 12






    3 Rounds






    D1: DB Hammer Curl's


    35's x 10




    D2: V Bar Pressdown
    110 x 20






    3 Rounds




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


  8. #4403
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    Mesocycle #9
    Week 13 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


    Hammer Strength Chest Fly:


    140 x 8 --> 110 x 8 --> 90 x 20


    Push-Up:


    BW x Failure (3 Sets)





    Lat Pulldown:


    140 x 8 (3 Sets)


    Hammer Strength Low Row:


    60 Each Hand x 8 (3 Sets)


    ** No rest between arms **


    HS Rear Delt Fly:


    70 x 25 (3 Sets)


    Hammer Strength Side Lateral Raise:


    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)


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


  9. #4404
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    Mesocycle #9
    Week 13 Day 5


    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






    Lying Leg Curl:


    170 x 8 --> 130 x 8 --> 95 x 10 + 35 Partials






    Adductor:


    170 x 8 (3 Sets)







    Feet High Leg Press


    6 Plates/Side x 8


    7 Plates/Side x 8


    9 Plates/Side x 8


    10 Plates/Side x 8






    Leg Extension: (5:1:2:1)


    30 Each Leg x 20 (3 sets)


    30 Each Leg x 20 + 20 Partials






    Smith Squats (Heels Elevated on 5lb Plates): (4:1:2:1 Tempo)


    225 x 6 (4 Sets)







    Post-Workout:
    Pretzel Crusted Buffalo Chicken & Bacon Fried Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4405
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    Mesocycle #10
    Week 1 Day 1


    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


    Low Cable Rows:
    80 x 20
    100 x 15
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8






    DB Row:
    60 x 10
    70 x 10
    80 x 8






    Chins:
    BW x Failure (2 Sets)






    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8






    Neutral Grip Pulldown:


    120 x 8 (2 Sets)






    BB Curl:
    45 x 10
    55 x 10
    65 x 12
    75 x 8


    DB Hammer Curl:
    30's x 20 (2 Sets)










    Post-Workout:


    PB&J Protein Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4406
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    Mesocycle #10
    Week 1 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


    Decline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    100's x 8 --> 80's x 12


    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8


    HS Machine Press:
    3 Plates/Side x 12 + 7 + 4 Rest Pause


    HS Machine Fly:
    140 x 10 (2 Sets)


    HS Shoulder Press:
    90 Each Hand x 8 (2 Sets)


    DB Shoulder Laterals:
    20's x 10
    30's x 10 --> 25's x 8 --> 20's x 10 --> 15's x 15


    HS Rear Delt Raise:
    70 x 25 (2 Sets)


    V-bar Pushdown:
    140 x 12 (2 Sets)


    DB Skullcrusher:
    40's x 10 (2 Sets)


    Post-Workout:
    Take-Out from Wegmans
    Chicken, Shrimp, Rice, Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4407
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    Mesocycle #10
    Week 1 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


    Wide Grip Pulldown:
    110 x 12 (3 Sets)


    Supinated 1 Arm Pulldowns:
    35 Each Hand x 10 (2 Sets)


    Chest Supported Row:
    3-45 Plates x 10 (3 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    Preacher Curls:
    75 x 8 (2 Sets)






    Reverse Curls:


    40 x 20 (2 Sets)




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


  13. #4408
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    Mesocycle #10
    Week 1 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


    Slight Incline DB Bench:
    80's x 12 (3 Sets)


    Hex Press:
    70's x 10 (3 Sets)




    Stretch Push-Ups:
    BW x Failure (2 Sets)


    A1: DB Side Lateral Partials
    2 Sets of 20


    A2: Smith Shoulder Press
    2 Sets of 6


    Dual Handle Pushdown:
    120 x 12 (2 Sets)


    Lying DB Skullcrusher:
    30's x 15 (2 Sets)




    Post-Workout:
    PB & Banana Bagel + Chicken
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4409
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    Mesocycle #10
    Week 1 Day 5


    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


    Lying Leg Curl:
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials


    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    360 x 8 (2 Sets)


    Feet High Leg Press
    5 Plates/Side x 10
    6 Plates/Side x 10
    7 Plates/Side x 10
    8 Plates/Side x 10


    DB Split Squat:
    40's x 10 --> 30's x 10 -- > 20's x 20


    DB Stiff Leg Deadlifts:
    130's x 10 (2 Sets)


    Post-Workout:
    Pretzel Bun Bacon Sloppy Joes & Potato Wedges
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4410
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    Mesocycle #10Week 2 Day 1Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsLow Cable Rows:80 x 20100 x 15120 x 10140 x 8160 x 6 --> 120 x 8DB Row:60 x 1070 x 1080 x 8Chins:BW x Failure (2 Sets)Meadows Row:25 Plate x 102-25 Plates x 123-25 Plates x 8DB Pullovers60 x 10 (2 Sets)Hammer Style Preacher Curl:30's x 12 (2 Sets)One Arm Cable Curl25 x 15 (2 Sets)Post-Workout:Chicken Tikka Masala Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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