Results 2,761 to 2,775 of 4675
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09-26-2014, 06:17 AM #2761
Inov8 Elite Performance
Mesocycle #15
Week 2 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
DB Overhead Shoulder Press 1:1:1:1
60's x 6
65's x 6
70's x 6
75's x 6
80's x 6
Front Lateral Raise (accumulation set) 1:2:1:1
15's x 8 ---> 20's 6 ---> 25's 6 (2 Sets)
Band Pull Aparts (timed sets) 1:3:1:1
Band x 55 Seconds (2 Sets)
Cable Lateral Raise (timed sets) 1:3:1:1
15 Each Hand x 5 (3 SetS)
A1: Incline Cable Skull Crusher 1:2:4:1
110 x 12 (3 Sets)
+10 Pounds
A2: BW Dips 3:1:3:1
BW x 15 (3 Sets)
B1: Machine Preacher Curl 1:2:2:1
45 Plate x 8 (4 Sets)
B2: Rope Hammer Curl 1:1:1:1
60 x 15 (3 Sets)
Post-Workout:
Cor-Fetti Cake Batter Bake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-26-2014, 04:31 PM #2762
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09-27-2014, 06:52 AM #2763
Inov8 Elite Performance
Mesocycle #15
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Bent-Over DB Row 1:1:1:1
100's x 6 (6 Sets)
*Go back and forth between arms with no rest*
Hammer Low Row 2:2:1:1
50 Each Hand x 6 (3 Sets)
*Go back and forth between arms no rest*
A1: Rope Pullover 1:2:1:1
30 x 12 (4 Sets)
+2 Reps
A2: Kneeling Face Pull
120 x 12 (4 Sets)
+2 Reps
Close Grip Push-Up 1:1:1:1
BW x Failure (3 Sets)
Seated Calf Raise 1:1:1:2
2 Plates x 15 (4 Sets)
Roman Chair Leg Lifts 1:1:1:2
BW x 15 (4 Sets)
Post-Workout:
Black Bean and Chicken Jerk Stirfry:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-29-2014, 04:42 AM #2764
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Pec Dec 1:1:1:1
110 x 12 (3 Sets)
Incline BB Bench Press 1:1:1:1
185 x 6
205 x 6
225 x 6
230 x 6
235 x 6
Stretch Push-Ups 1:2:1:2
BW x 15 (3 Sets)
A1: DB Standing Y Raise
25's x 12 (4 Sets)
+2 reps
A2: Reverse Pec Dec 2:1:2:2
70 x 15 (4 Sets)
+3 Reps
B1: Leg Press: 5:1:1:1
5 plates/side x 8 (4 Sets)
B2: Seated Leg Curl 5:1:1:1
90 x 8 (4 Sets)
Standing Calf Raise 1:1:1:2
2 Plates/Side x 45 (3 Sets)
+5 Reps
Post-Workout:
Wegman's Smores:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-30-2014, 06:31 AM #2765
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Reverse V-Bar Pull Down 3:1:3:1
120 x 6 (4 Sets)
+10 Pounds
Weighted Back Extension
BW + 45 x 10 (4 Sets)
Lying leg Curl 1:1:1:2
100 x 12 (3 Sets)
Rack Pulls (Mid Shin) 3:1:3:1
225 x 8
275 x 8
315 x 8
335 x 8
345 x 8
+2 Reps
Weighted Chain Dips 1:2:1:2
BW + 75 x 10 (3 Sets)
+25 Pounds
A1: DB Hammer Curls (alternating) 1:1:1:1
30's x 15 (4 Sets)
+3 Reps
A2: Cable Bicep Curl 1:1:1:2
90 x 12 (4 Sets)
+2 Reps
HS EZ Bar Tricep Ext 1:3:1:3
70 Each Hand x 8 (4 Sets)
Post-Workout:
Meat Lovers Pizza:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-30-2014, 11:38 AM #2766
Cellucor Peanut Butter Marshmallow Pumpkin Waffle
http://www.youtube.com/watch?v=d99jG19CkHU
Recipe
Dry:
(34g) 1 Scoop Cor Performance Whey Peanut Butter Marshmallow
3g Baking Powder
3g Splenda
10g PB Lean (Peanut Butter Flavor)
Wet:
1 Egg
1 White
61g Pumpkin (1/4 Cup)
Dash of Almond Milk (5-10g)
Topping/Filling:
None (Could add Syrup, Peanut Butter, Almond Butter, Protein Pudding etc)
Directions
Combine Dry in a bowl (Whey, Splenda, PB Lean, and Baking Powder)
Add in Pumpkin, Crack Egg and Egg White and add to dry then dash almond milk to finish off wet ingredients
Mix with a hand blender or mix with a spoon/spatula until batter is formed
Pre-heat Waffle Iron to a medium heat
Add Cooking Spray to waffle iron and pour batter onto waffle Iron
Cook for 2-3 minutes until waffle is done
Serve and Enjoy!
Macros
Calories ~ 290
Protein ~ 40g
Carbs ~ 15g
Fat ~ 8g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-30-2014, 12:48 PM #2767
Strong weighted dips brother.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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09-30-2014, 03:28 PM #2768
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147743
Strong waffles bro
Sent from my iPhone using TapatalkI wish I was a little bit taller. I wish I was a baller.
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09-30-2014, 04:53 PM #2769
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09-30-2014, 10:56 PM #2770
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10-01-2014, 02:31 AM #2771Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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10-01-2014, 07:09 AM #2772
Inov8 Elite Performance
Mesocycle #15
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Leg Press (feet high inside shoulder width) 1:1:1:1
6 Plates/Side x 20 (5 Sets)
+ 5 Reps/2 Sets
Barbell Squat 2:1:1:1
225 x 6
275 x 6
295 x 6
335 x 6
355 x 6
365 x 6
+10 Pounds
A1: DB Straight Leg Dead Lift 3:3:1:1
100's x 6 (3 Sets)
+5 Pounds
A2: Chain Walking Lunges
BW + 75 x 16 Steps (3 Sets)
+4 Steps
Slight Incline DB Bench Press 2:2:1:1
80's x 8 (3 Sets)
HS Pec Dec: 1:1:1:1
100 x 5 (7 Sets) *15 Sec Rest*
Rope Crunches 1:1:1:2
100 x 12 (4 Sets)
Post-Workout:
Cellucor PB Marshmallow Pumpkin Pancakes:
Martha Stuart is a ho2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-01-2014, 07:55 AM #2773
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10-01-2014, 07:40 PM #2774
Seems like this meso is treating you well! Next one will be even better
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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10-01-2014, 08:50 PM #2775
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