Results 4,291 to 4,305 of 4675
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09-28-2018, 08:00 PM #4291
Mesocycle #10
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
Lying Leg Curl:
150 x 12 (4 Sets)
Leg Press:
5 Plates/Side x 8
6 Plates/Side x 8
7 Plates/Side x 8
8 Plates/Side x 10
Hammer Strength V-Squat:
310 x 12 (3 Sets)
Goblet Squat:
100's x 15 (3 Sets)
DB Stiff Leg Deadlfits:
120' x 10 (3 Sets)
Post-Workout:
Clementine's Banana Boozy Rum
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-01-2018, 06:44 AM #4292
Mesocycle #10
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
T-Bar Row Machine
3-45 Plates x 8 (4 Sets)
Cable Low Row
130 x 10 (3 Sets)
Stretchers
82.5 x 10 (4 Sets)
FacePulls:
160 x 8 (4 Sets)
EZ Bar Cable Curl: (4:1:1:1)
70 x 8 (4 Sets)
Single Arm Supinated DB Curl
30's x 10 (4 Sets)
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-02-2018, 05:55 AM #4293
Mesocycle #10
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
HS Incline Machine Press:
2 Plates/Side x 8 (3 Sets)
Incline Smith BB Bench:
25/Side x 8
2-25's/Side x 8
3-25's/Side x 8
DB Bench Press:
90's x 10 (2 sets)
90's x 10 --> 75's x 8 --> 60's x 10
HS Machine Fly:
150 x 10 (3 Sets)
DB Side Laterals:
35's x 10 (4 Sets)
Machine Rear Delt Fly's:
85 x 15 (4 Sets)
Dual Rope Pushdown:
140 x 12 (4 Sets)
Overhead Tricep Extension:
90 x 10 (4 Sets)
Post-Workout:
Halo Top
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-03-2018, 03:49 AM #4294
Mesocycle #10
Week 8 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
Chin-Up's:
BW X Failure (4 Sets)
Single Arm Straight Arm Pulldown's:
35 Each Hand x 10 (4 Sets)
Close Grip Pulldown:
140 x 8 (4 Sets)
Facepulls:
170 x 10 (4 Sets)
HS Machine Curl: (3:1:1:1)
35 Each Hand x 15 (4 Sets)
Reverse EZ Bar Curls:
60 x 15 (4 Sets)
Post-Workout:
Whey and Oatmeal
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-03-2018, 11:00 PM #4295
- Join Date
- Oct 2018
- Posts
- 2
- Rep Power
- 0
Hey Solution.. Big time youtube fan. Love your stuff! Question, what are your stats now? Where are you diet/macro wise?
Bx
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10-04-2018, 05:45 AM #4296
around 5'6-5'7 around 175
Macros around ~2800 Training and ~2300 Non
Mesocycle #10
Week 8 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
DB Twist Press:
70's x 8 (4 Sets)
A1: Cable Crossover:
35 Each Hand x 8 (4 Sets)
A2: Wide Grip HS Dip Machine:
3 Plates/Side x 10 (4 Sets)
B1: HS Machine Rear Delts
70's x 15 (4 Sets)
B2: DB Rear Delt Swings
30's x 20 (4 Sets)
V-Bar Pushdowns:
170 x 8 (4 Sets)
DB Lying SkullCrushers:
35's x 12 (4 Sets)
Post-Workout:
Protein Pumpkin Pie's
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-04-2018, 07:23 AM #4297
- Join Date
- Oct 2018
- Posts
- 2
- Rep Power
- 0
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10-05-2018, 05:39 AM #4298
Mesocycle #10
Week 8 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
Lying Leg Curl:
150 x 12 (3 Sets)
150 x 12 --> 110 x 10 --> 90 x 10
Leg Press:
8 Plates/Side x 8 --> 7 plates/Side x 8 -- > 6 Plates/Side x 8
Hammer Strength V-Squat:
310 x 8 (5 Sets)
DB Stiff Leg Deadlifts:
80's x 25 (4 Sets)
Leg Extension Iso-Hold:
1 Minute Iso Hold (3 Sets)
Post-Workout:
7/11 Pumpkin Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-08-2018, 06:58 AM #4299
Mesocycle #10
Week 9 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
Dumbbell Row:
90's x 8 (4 Sets)
Chins:
BW x 10 (5 Sets)
Low Cable Rows:
120 x 10 (4 Sets)
Banded DB Pullover:
50 + Band x 10 (4 Sets)
Barbell Hyperextensions:
95 x 10 (4 Sets)
EZ Bar Preacher Curl: (3:1:1:1)
90 x 12 (4 Sets)
Cable Hammer Curl: (4:1:1:1)
75 x 10 (4 Sets)
Post-Workout:
Chocolate Pb2 Mug Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-09-2018, 05:29 AM #4300
Mesocycle #10
Week 9 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
Flat DB Bench:
90's x 8
100's x 8
110's x 8
Smith Incline Bench Press:
25/side x 10
2-25's/side x 10
3-25's/side x 10
HS Machine Press:
3 Plates/Side x 10,8,6 (Cluster Set)
HS Machine Fly:
140 x 10 (3 Sets)
A1: DB Side Laterals:
20's x 20 (4 Sets)
A2: HS Rear Delt Raises: (5:1:1:1)
80 x 8 (4 Sets)
B1: Single Handle Overhead Tricep Extensions:
40 Each Hand x 10 (4 Sets)
B2: Single Arm Tricep Pressdown:
40 Each Hand x 10 (4 Sets)
Post-Workout:
Chicken Parm
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-10-2018, 03:52 AM #4301
Mesocycle #10
Week 9 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
Chin-Ups:
BW x Failure (4 Sets)
Machine T-Bar Row: (3:1:1:1)
3 Plates x 8 (4 Sets)
DB Pullover:
60 x 10 (4 Sets)
Single Arm Supinated Lat Pulldown:
35 Each Hand x 8 (4 Sets)
A1: Cable Reverse Curls:
75 x 15 (4 Sets)
A2: Cable Hammer Curls:
60 x 15 (4 Sets)
Post-Workout:
Salted Caramel Mug Cake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-11-2018, 05:48 AM #4302
Mesocycle #10
Week 9 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
Smith Incline Bench Press:
25/side x 25
2-25's/Side x 20
3-25's/Side x 15
4-25's/Side x 10
A1: Incline HS Machine Press:
2 Plates/Side x 8 (4 Sets)
A2: Cable Crossover:
35 Each Hand x 10 (4 Sets)
B1: DB Bent Over Rear Delt Swings:
25's x 30 (4 Sets)
B2: Cable Upright Row:
35 Each Hand x 10 (4 Sets)
C1: Single Arm Tricep Pushdown:
35 Each Hand x 8 (4 Sets)
C2: Lying DB SkullCrusher:
35's x 10 (4 Sets)
Post-Workout:
Protein Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-12-2018, 03:45 AM #4303
Mesocycle #10
Week 9 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
Lying Leg Curl:
170 x 8 (4 Sets)
Squat:
225 x 8
275 x 8
315 x 8 ----> 185 x 20
Leg Press:
5 Plates/Side x 8
6 Plates/Side x 8
7 Plates/Side x 8 ---> 3 Plates/Side x 20
Hammer Strength V-Squat: (3:1:1:1)
270 x 10 (3 Sets)
Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs
Post-Workout:
Clementine's Italian Butter Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-15-2018, 05:48 AM #4304
Mesocycle #10
Week 10 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
Dumbbell Row:
90's x 10 (4 Sets)
Chins:
BW x 11 (5 Sets)
Low Cable Rows:
160 x 8 (4 Sets)
Banded DB Pullover:
50 + Band x 10 (4 Sets)
Barbell Hyperextensions:
95 x 10 (2 Sets)
EZ Bar Preacher Curl: (3:1:1:1)
90 x 8 + 2 Partials (4 Sets)
Cable Reverse Curl: (4:1:1:1)
75 x 10 (4 Sets)
Post-Workout:
White Chocolate Chip Macadamia Nut Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-16-2018, 05:31 AM #4305
Mesocycle #10
Week 10 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
Flat DB Bench:
80's x 10
90's x 10
100's x 10
Smith Incline Bench Press:
25/side x 6
2-25's/side x 6
3-25's/side x 6
3-25's + 10/Side x 6
HS Incline Machine Press
2 Plates/Side x 10 (3 Sets)
Incline DB Fly
50's x 10 (3 Sets)
A1: DB Side Laterals:
20's x 20 (4 Sets)
A2: HS Rear Delt Raises: (5:1:1:1)
70 x 25 (4 Sets)
B1: Single Handle Overhead Tricep Extensions:
40 Each Hand x 10 (4 Sets)
B2: Single Arm Tricep Pressdown:
40 Each Hand x 10 (4 Sets)
Post-Workout:
Choc PB Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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