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  1. #4456
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 2 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
    100 x 8


    Chins:
    BW x Failure (2 Sets)


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


    DB Pullovers
    60 x 10 (2 Sets)


    Hammer Style Preacher Curl:
    30's x 12 (2 Sets)


    One Arm Cable Curl
    25 x 15 (2 Sets)


    Post-Workout:
    Peanut Butter & Banana Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4457
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 2 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 8 --> 60's x 10


    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:
    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 10
    25's x 8
    30's x 8


    Single Hand Pushdowns
    60 Each Hand x 12 (2 Sets)


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




    Post-Workout
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4458
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 2 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:
    120 x 12 (3 Sets)


    BW Chins
    BW x Failure (3 Sets)


    Facepulls to Mid Back
    140 x 12 (2 Sets)


    Chest Supported Row:
    3-45 Plates x 8 (3 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)


    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)




    Post-Workout:
    Quest Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4459
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    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:
    90'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:
    Xtend Gummies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4460
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    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
    170 x 8 + 10 Partials + 30 Second Iso-Hold


    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    390 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:
    Maple Bacon Buffalo Chicken Sandwich + Cinnamon Sugar Sweet Potato Wedges
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4461
    OLYMPIAN The Solution's Avatar
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    Took a week off due to a back injury.


    New Mesocycle


    Mesocycle #12
    Week 3 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


    DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Incline Smith Bench Press:
    135 x 6
    225 x 6 (2 Sets)


    HS Machine Press:
    4 Plates/Side x 8 , 5, 4 (Rest Pause)


    HS Chest Fly:
    140 x 8
    140 x 8, 5, 4 (Rest Pause)


    Single Arm Rear Delt Cable Fly:
    2 Sets of 25


    Reverse HS Shoulder Press:
    25 Plate/Side x 10
    2-25 Plates/Side x 10
    2-25 Plates/Side x 10, 8, 6 (Rest Pause)


    DB Incline Front Raise:
    20's x 15 (2 Sets)


    Rope Pushdown:
    100 x 10
    120 x 10, 8, 6 (Rest Pause)


    Lying DB Skullcrusher:
    25's x 10
    30's x 12, 7, 5 (Rest Pause)


    Post-Workout:
    Cookie Dough Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4462
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 3 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


    Incline Braced DB Rows:
    30's x 12
    35's x 12
    45's x 12
    45's x 12, 7, 5 (Rest Pause)


    Assisted Chins:
    BW x Failure (2 Sets)


    Low Cable Rows:
    80 x 10
    100 x 10
    140 x 8,6,5 (Rest Pause)


    DB Pullover:
    60 x 10 (2 Sets)


    Standing DB Row:
    50 x 12 (2 Sets)


    Drag Curl:
    45 x 10
    45 x 10,7,5 (Rest Pause)


    DB Concentration Preacher Curls:
    20's x 10 (3 Sets)


    Post-Workout:
    Sinfit Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4463
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 3 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


    Incline DB Bench Press:
    50' x 10
    80's x 12 (3 Sets)


    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)


    Stretch Push-Ups:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (3 Sets)


    DB Side Lateral's
    30's x 8 (2 Sets)
    30's x 8,5,4 (Rest Pause)


    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)


    Smith Close Grip Bench Press:
    225 x 6 (3 Sets)


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


  9. #4464
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 3 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


    Wide Grip Pulldown:
    120 x 10 (3 Sets)


    Single Arm Low Cable Row:
    35 Each Hand x 8 (2 Sets)
    35 Each Hand x 8,5,4 (Rest Pause)


    Facepulls to Mid Back
    100 x 10
    140 x 12 (2 Sets)


    HS Chest Supported Row:
    50 Each Hand x 8 (2 Sets)
    50 Each Hand x 8,5,4 (Rest Pause)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)


    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)


    Post-Workout:
    Pretzel Crusted Maple Chipolte Bacon Chicken Thai Curry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4465
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #12
    Week 3 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:
    55 x 10
    100 x 10
    140 x 10
    170 x 10 (2 Sets)


    Safety Bar Squats: (3:1:1:1)
    135 x 10
    185 x 6
    225 x 8 (2 Sets)


    Hammer Strength V-Squat: (3:1:1:1)
    210 x 10
    270 x 10
    350 x 10 (2 Sets)


    Reverse Lunge:
    25lb KB x 10
    25lb KB x 10, 7, 5 (Cluster Set)


    Barbell Stiff Leg Deadlift:
    135 x 10
    225 x 8
    275 x 8 (2 Sets)


    Post-Workout:
    Ample Hills Snap Mallow Pop
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4466
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 4 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


    DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Incline Smith Bench Press:
    135 x 6
    225 x 6-8 (2 Sets)


    HS Machine Press:
    4 Plates/Side x 6
    4 Plates/Side x 8 , 5, 4 (Rest Pause)


    Low Cable Crossover:
    20 Each Hand x 8
    20 Each Hand x 8, 5, 4 (Rest Pause)


    Single Arm Rear Delt Cable Fly:
    2 Sets of 25


    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)


    DB Incline Front Raise:
    20's x 15 (2 Sets)


    Rope Pushdown:
    100 x 10
    120 x 10, 8, 6 (Rest Pause)


    Lying DB Skullcrusher:
    25's x 10
    30's x 12, 7, 5 (Rest Pause)


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


  12. #4467
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the awesome work, young man
    MY LORD OF LORDS!!!

  13. #4468
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #12
    Week 4 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


    Incline Braced DB Rows:
    50's x 12
    50's x 12, 7, 5 (Rest Pause)


    Assisted Chins:
    BW x Failure (2 Sets)


    Banded HyperExtensions:
    Band X Failure (2 Sets)


    Straight Arm Pulldowns:
    60 x 10 (2 Sets)


    Standing DB Row:
    50 x 12 (2 Sets)


    Drag Curl:
    45 x 10
    45 x 10,7,5 (Rest Pause)


    DB Concentration Preacher Curls:
    20's x 10 (2 Sets)


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


  14. #4469
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
    Posts
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    Mesocycle #12
    Week 4 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


    Incline DB Bench Press:
    50' x 10
    80's x 12 (2 Sets)


    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)


    Stretch Push-Ups:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


    DB Side Lateral's
    30's x 8
    30's x 8,5,4 (Rest Pause)


    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)


    DB Floor Press:
    70's x 10 (2 Sets)


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


  15. #4470
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 4 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


    Wide Grip Pulldown:
    120 x 10 (3 Sets)


    Single Arm Low Cable Row:
    35 Each Hand x 8
    35 Each Hand x 8,5,4 (Rest Pause)


    Facepulls to Mid Back
    100 x 10
    140 x 12, 7, 5 (Rest Pause)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)


    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)


    Post-Workout:
    Pork Belly Bacon Carnitas, Tikka Masala Rice & Refried Beans
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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