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  1. #4456
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    Mesocycle #12
    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:
    Cereal & Whey
    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 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:
    Protein S'mores Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4458
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    Mesocycle #12
    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&J Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4459
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    Mesocycle #12
    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
    1 Plate/Side x 6 --> 2 Plate/Side x 6 --> 3 Plate/Side x 6 --> 4 Plate/Side x 6 --> 5 Plates/Side x 6


    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:
    Pizza Burger & Potato Wedges
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4460
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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


  6. #4461
    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


  7. #4462
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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


  8. #4463
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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


  9. #4464
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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


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