Results 4,546 to 4,560 of 4675
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09-17-2019, 05:41 AM #4546
Mesocycle #14
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
Slight Incline DB Bench
95's x 8 (4 Sets)
Incline Smith Machine Bench
2-25's/Side x 6
2-25's+10/Side x 6
3-25's/Side x 6
3-25's+10/Side x 6
Hex Press:
65's x 10, 7, 5 (Rest Pause)
HS Machine Fly/Cable Fly
110 x 8 + 30 Second IsoHold (3 Sets)
Rear Delt DB Swings:
25's x 30 (4 Sets)
Smith Machine Shoulder Press
155 x 8 (4 Sets)
Single Arm Pressdowns
25 Each Hand x 10 (4 Sets)
Lying DB Skullcrusher:
35's x 12 (4 Sets)
Post-Workout:
Protein Gluten Free Cookies:
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09-18-2019, 03:58 AM #4547
Mesocycle #14
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
DB Row
60 x 10 (4 Sets)
A1: Straight Arm Pullover:
25 Each Hand x 8 (3 Sets)
A2: Chins
BW x Failure (3 Sets)
Preacher Curl
25's x 8 (4 Sets)
Incline DB Hammer Curls
20's x 12 (4 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-19-2019, 05:44 AM #4548
Mesocycle #14
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
DB Bench Press:
90's x 12 (4 Sets)
A1: Chest Focused Dips
BW X Failure (3 Sets)
A2: Incline DB Fly
35's x 8 (3 Sets)
B1: DB Side Lateral
35's x 8 (3 Sets)
B2: Bent Over DB Swings (3:1;1:1)
30's x 12 (3 Sets)
Lying EZ Curl Bar Skullcrusher:
95 x 12
Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Franklin Fountain Ice Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-20-2019, 03:45 AM #4549
Mesocycle #14
Week 4 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
130 x 12
150 x 10
170 x 8
190 x 6
Barbell Squat
135 x 8
225 x 8
275 x 8
315 x 8
335 x 8
Hack Squat: (4:1:1:1)
1 Plate/Side x 5
2 Plate/Side x 5
2 Plate + 25/Side x 10 (2 Sets)
2 Plates + 25/Side x 10 --> 2 Plates/Side x 6 --> 1 Plate/Side x 20
Leg Extension:
50 Each Leg x 10 , 7, 5 (Rest Pause)
Barbell Stiff Leg Deadlift
315 x 8 (3 Sets)
Standing Calf Raise:
2 Plates/Side + 10 Second Stretch x 10 (6 Sets)
Post-Workout:
Burger & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-23-2019, 05:45 AM #4550
Mesocycle #14
Week 5 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 Row
70 x 8 (4 Sets)
A1: Straight Bar Pushdown
75 Each Hand x 8 (3 Sets)
A2: DB Pullover:
60 x 8 (3 Sets)
FacePulls:
150 x 12 (2 Sets)
HyperExtensions: (3:1:1:1)
BW x Failure (2 Sets)
EZ Bar Preacher Curl (4:1:1:1)
50 x 8 (3 Sets)
EZ Bar Curl (5:1;1:1)
55 x 8 (4 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-24-2019, 03:43 AM #4551
Mesocycle #14
Week 5 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 Machine Bench
3 Plates+25/Side x 8 (3 Sets)
Flat DB Bench Press:
100's x 5 (5 Sets)
** 1 Minute Rest**
A1: BW Dips
Failure (3 Sets)
A2: Stretch Push-Up
Failure (3 Sets)
Rear Delt DB Swings:
25's x 15 (4 Sets)
Smith Machine Shoulder Press
155 x 8 (4 Sets)
V Bar Pressdowns
100 x 12 (4 Sets)
Lying DB Skullcrusher:
35's x 10 (4 Sets)
Post-Workout:
Red Velvet Chocolate Chip Cupcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-25-2019, 05:36 AM #4552
Mesocycle #14
Week 5 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
Seated Cable Row
120 x 12 (4 Sets)
A1: V Bar Pullover:
70 x 8 (3 Sets)
A2: Supinated Single Arm Pulldown
40 Each Hand x 8 (3 Sets)
DB Curl:
30's x 8 (4 Sets)
Incline DB Hammer Curls
20's x 12 (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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09-26-2019, 05:44 AM #4553
Mesocycle #14
Week 5 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
Incline DB Bench
80's x 10 (4 Sets)
*1 Minute Rest*
A1: Chest Focused Dips
BW X Failure (3 Sets)
A2: Assisted Dip
200 x Failure (3 Sets)
B1: DB Side Lateral
35's x 8 (3 Sets)
B2: HS Shoulder Press
100 x 8 (3 Sets)
Floor Press
75's x 8
Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Outright Bar
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2014 RX Muscle September Member of the Month
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09-27-2019, 03:53 AM #4554
Mesocycle #14
Week 5 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
130 x 12
150 x 10
170 x 8
190 x 6
Leg Press:
3 Plates/Side x 8
4 Plates/Side x 8
5 Plates/Side x 8
6 Plates/Side x 8
7 Plates/Side x 8
8 Plates/Side x 8
Smith Lunge:
135 x 10 (3 Sets)
Leg Extension:
60 Each Leg x 8 (3 Sets)
60 Each Leg x 8 + Partials till failure
Barbell Stiff Leg Deadlift
315 x 8 (3 Sets)
Seated Calf Raise:
110 x 20 (3 Sets)
170 x 8 (3 Sets)
Post-Workout:
Ben & Jerry's Justice Remix'd
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-30-2019, 05:42 AM #4555
Mesocycle #14
Week 6 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 Row
70 x 10 (4 Sets)
A1: Straight Bar Pushdown
75 Each Hand x 8 (3 Sets)
A2: DB Pullover:
60 x 8 (3 Sets)
FacePulls:
150 x 12 (3 Sets)
HyperExtensions: (3:1:1:1)
BW x Failure (2 Sets)
EZ Bar Preacher Curl (4:1:1:1)
50 x 12 (3 Sets)
Rope Hammer Curl
75 x 10 (4 Sets)
Post-Workout:
Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-01-2019, 05:55 AM #4556
Mesocycle #14
Week 6 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 Machine Bench
3 Plates+25/Side x 10 (3 Sets)
Flat DB Bench Press:
90s x 6 (5 Sets)
** 1 Minute Rest**
A1: BW Dips
Failure (3 Sets)
A2: Stretch Push-Up
Failure (3 Sets)
Rear Delt DB Swings:
25's x 25 (4 Sets)
Smith Machine Shoulder Press
155 x 8 (4 Sets)
V Bar Pressdowns
140 x 8 (4 Sets)
Lying DB Skullcrusher:
35's x 10 (4 Sets)
Post-Workout:
Quest Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-02-2019, 03:48 AM #4557
Mesocycle #14
Week 6 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
Single Arm Supinated Low Cable Row
40 Each Hand x 10 (4 Sets)
A1: V Bar Pullover:
70 x 8 (3 Sets)
A2: Supinated Single Arm Pulldown
40 Each Hand x 12 (3 Sets)
BB Curl: (4:1:1:1)
65 x 8 + 5 Partials (4 Sets)
Reverse Curls with a Cable: (3:1:1:1)
65 x 15 (4 Sets)
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-03-2019, 05:45 AM #4558
Mesocycle #14
Week 6 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
Incline Smith Bench
3-25's/Side x 10 (4 Sets)
*1 Minute Rest*
A1: Cable Crossover
30 Each Hand x 8 (3 sets)
A2: HS Decline Chest Press
3 Plates/Side x 8 (3 Sets)
B1: Incline Braced Side Lateral
25's x 10 (3 Sets)
B2: HS Shoulder Press
100 x 8 (3 Sets)
C1: Floor Press
75's x 6
C2: Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Buffalo Chicken:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-04-2019, 05:36 AM #4559
Mesocycle #14
Week 6 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
Leg Press:
3 Plates/Side x 8
4 Plates/Side x 8
5 Plates/Side x 8
6 Plates/Side x 8
7 Plates/Side x 8
8 Plates/Side x 8
Paused Safety Bar Squat (2:1:1:1)
225 x 10 (3 Sets)
Leg Extension: (2:1:3:1)
60 Each Leg x 8 + 15 Second Hold (3 Sets)
Lying Leg Curl
110 x 12 (3 Sets)
** 45 Second Rest **
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Ample Hills The Nectar of Queens
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-07-2019, 08:33 AM #4560
Mesocycle #14
Week 7 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 Row
70 x 12 (4 Sets)
A1: Straight Bar Pushdown
75 Each Hand x 8 (3 Sets)
A2: DB Pullover:
60 x 8 (3 Sets)
FacePulls:
150 x 12 (3 Sets)
HyperExtensions: (3:1:1:1)
BW x Failure (2 Sets)
EZ Bar Preacher Curl (4:1:1:1)
50 x 12 (3 Sets)
Rope Hammer Curl
75 x 10 (4 Sets)
Post-Workout:
Animal Pro Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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