Results 4,381 to 4,395 of 4675
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01-25-2019, 03:50 AM #4381
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
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01-28-2019, 03:47 AM #4382
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
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01-30-2019, 05:51 AM #4383
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
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01-31-2019, 06:20 AM #4384
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
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02-01-2019, 03:45 AM #4385
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
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2014 RX Muscle September Member of the Month
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02-04-2019, 03:49 AM #4386
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
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2014 RX Muscle September Member of the Month
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02-05-2019, 06:31 AM #4387
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
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2014 RX Muscle September Member of the Month
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02-06-2019, 03:49 AM #4388
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
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02-07-2019, 03:51 AM #4389
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
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02-08-2019, 06:18 AM #4390
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
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02-11-2019, 03:51 AM #4391
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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02-12-2019, 06:17 AM #4392
Mesocycle #10Week 2 Day 2Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsDecline DB Bench Press:80's x 1090's x 10100's x 8100's x 8 --> 80's x 8 --> 60's x 10Smith Incline Bench Press:25/Side x 102-25/Side x 103-25/Side x 124-25/Side x 8HS Machine Press:4 Plates/Side x 6 (2 Sets)HS Dip Machine:3 Plates/Side x Failure (2 Sets)HS Rear Delt Raise:70 x 30 (2 Sets)DB Shoulder Laterals:20's x 1025's x 830's x 8Single Hand Pushdowns60 Each Hand x 12 (2 Sets)DB Skullcrusher:40's x 10 (2 Sets)Post-Workout:Sweet & Sour Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-13-2019, 03:48 AM #4393
Mesocycle #10Week 2 Day 3Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsWide Grip Pulldown:110 x 12 (3 Sets)BW ChinsBW x Failure (3 Sets)Facepulls to Mid Back140 x 12 (2 Sets)Chest Supported Row:3-45 Plates x 8 (3 Sets)HyperExtensions:BW x Failure (2 Sets)EZ Bar Curl75 x 15 (2 Sets)BB Curl (4:1:1:1)65 x 8 (2 Sets)Post-Workout:Frosted Layered Protein Birthday Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-14-2019, 03:50 AM #4394
Mesocycle #10
Week 2 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:
100's x 8 (3 Sets)
Push-Ups:
BW x Failure (3 Sets)
HS Pec Fly:
140 x 10 + 15 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Smith Shoulder Press
2 Sets of 10-12
Dual Handle Pushdown:
120 x 12 (2 Sets)
Overhead Tricep Cable Extension
30's x 12 (2 Sets)
Post-Workout:
Strawberry & Banana Protein Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-15-2019, 07:41 AM #4395
Mesocycle #10
Week 2 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 + 30 Second Iso-Hold
HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 8 (2 Sets)
Leg Press Drop Set:
5 Plates/Side x 5
6 Plates/Side x 5
7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20
Smith Squat:
225 x 15 + 8 + 5 Rest Pause Set
Cable Pullthrough
80 x 10 (2 Sets)
Post-Workout:
Haagen Dazs Non-Dairy Mocha Chocolate Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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