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  1. #4396
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    Erie, PA
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    Mesocycle #10
    Week 3 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:
    60 x 20
    80 x 20
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8


    DB Row:
    60 x 10
    70 x 10
    80 x 8


    Single Straight Arm Pulldowns:
    30 Each Hand x Failure (2 Sets)


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


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 12 (3 Sets)




    Barbell Curl: (3:1:1:1)
    65 x 15 (3 Sets)


    Hammer Curl:
    30's x 8 --> 25's x 6 --> 20's x 8 --> 15's x 10


    Post-Workout:
    Chocolate Protein Cake Coated in PB2 Glaze
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4397
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 3 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 12


    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8


    Cable Crossover:
    45 Each Hand x 15 (2 Sets)


    Assisted Dip Machine
    2 Sets to Failure


    HS Rear Delt Raise:
    50 x 40 (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:
    Breakfast Egg Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4398
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #10
    Week 3 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


    Low Cable Rows: (2:1:2:1)
    140 x 2


    Facepulls to Mid Back
    140 x 15 (2 Sets)


    Braced Dumbbell Rows:
    50's x 12 (2 Sets)


    HyperExtensions:
    BW x 25 (2 Sets)


    Incline Concentration Curls:
    20's x 15 (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)




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


  4. #4399
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    2148163

    Default

    Mesocycle #10
    Week 3 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


    High Incline DB Bench:
    100's x 8 (3 Sets)


    Stretch Push-Ups:
    BW x Failure (3 Sets)


    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)


    A1: DB Rear Delt Flies
    2 Sets of 25


    A2: Cable Laterals
    2 Sets of 15


    Dual Handle Pushdown:
    140 x 8 (2 Sets)


    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)




    Post-Workout:
    Chocolate Peanut Butter Lava Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4400
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 3 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: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 (2 Sets)


    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    360 x 9
    360 x 8


    Leg Extension:
    30 Each Leg x 6
    40 Each Leg x 6
    50 Each Leg x 12, 8, 6 (Cluster Set)


    Walking Chain Lunges:
    4 Chains --> 3 Chains --> 2 Chains --> 1 Chain x 20 Steps Dropset


    Cable Pullthrough
    80 x 10 (2 Sets)


    Post-Workout:
    Oakmont Dolce
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4401
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    15,366
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    2148163

    Default

    Mesocycle #10
    Week 4 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


    Smith Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12


    DB Pullover:
    65 x 12 (2 Sets)


    DB Row:
    90's x 8 (2 Sets)


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


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)


    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)


    B1: Hammer Curl:
    30's x 8 (2 Sets)




    Post-Workout:
    Ham & Cheese Sandwiches + Sweet Potato Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4402
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    2148163

    Default

    Mesocycle #10
    Week 4 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


    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60'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


    Cable Crossover:
    45 Each Hand x 15 (2 Sets)


    Assisted Dip Machine
    2 Sets to Failure


    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)


    DB Shoulder Laterals:
    35's x 8 (2 Sets)


    Dual Rope Tricep Extension:


    140 x 12-15 (2 Sets)






    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)






    Post-Workout:
    Pretzel Crusted Chicken & Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4403
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 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


    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)


    Braced Dumbbell Rows:
    50's x 12 (2 Sets)


    Cable Pullover
    70 x 10 (3 Sets)


    HyperExtensions:
    BW x 25 (2 Sets)


    Supinated DB Curl
    30's x 8 (2 Sets)


    Cable Hammer Curl
    90 x 8 (2 Sets)


    Post-Workout:
    Sirloin, Mashed Potatoes & Green Beans
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4404
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 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 Machine Press
    4 Plates/Side x 8 (2 Sets)


    Pronated DB Fly: (3:1:1:1)
    40's x 12


    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)


    A1: DB Rear Delt Flies
    2 Sets of 25


    A2: Hammer Strength Laterals
    2 Sets of 15


    Dual Handle Pushdown:
    140 x 10 (2 Sets)


    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)




    Post-Workout:
    Cereal & Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4405
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 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: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials (2 Sets)






    Leg Press: (3:1:1:1)
    1 Plate/Side x 20
    2 Plates/Side x 15
    3 Plates/Side x 12
    4 Plates/Side x 10
    5 Plates/Side x 8
    6 Plates/Side x 8 (2 Sets)


    DB Goblet Squat:
    110's x 8 (2 Sets)






    Leg Extension: (3:1:1:1)
    30 Each Leg x 8 (7 Sets)
    * Go Back and Forth for 7 sets with no rest




    Cable Pull through
    80 x 12 (2 Sets)




    Post-Workout:
    Graeter's Maple Cinnamon Crunch (Mystery Flavor for March of 2019)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4406
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 5 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




    Smith Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12


    DB Pullover:
    65 x 12 (2 Sets)


    DB Row:
    90's x 8 (2 Sets)


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


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)


    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)


    B1: Hammer Curl:
    30's x 8 (2 Sets)




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


  12. #4407
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 5 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


    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60'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


    Cable Crossover:
    45 Each Hand x 15 (2 Sets)


    Assisted Dip Machine
    2 Sets to Failure


    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)


    DB Shoulder Laterals:
    35's x 8 (2 Sets)


    Dual Rope Tricep Extension:


    140 x 12-15 (2 Sets)






    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)


    Post-Workout:
    Cereal & Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4408
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 5 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


    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)


    Braced Dumbbell Rows:
    50's x 12 (2 Sets)


    Cable Pullover
    70 x 10 (3 Sets)


    HyperExtensions:
    BW x 25 (2 Sets)


    Supinated DB Curl
    30's x 8 (2 Sets)


    Cable Hammer Curl
    90 x 8 (2 Sets)


    Post-Workout:
    Strawberry & Banana Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4409
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 5 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 Machine Press
    4 Plates/Side x 8 (2 Sets)


    Pronated DB Fly: (3:1:1:1)
    40's x 12


    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)


    A1: DB Rear Delt Flies
    2 Sets of 25


    A2: Hammer Strength Laterals
    2 Sets of 15


    Dual Handle Pushdown:
    140 x 10 (2 Sets)


    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)




    Post-Workout:
    PB2 Glazed Waffles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4410
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 5 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: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials (2 Sets)


    Leg Press: (3:1:1:1)
    1 Plate/Side x 20
    2 Plates/Side x 15
    3 Plates/Side x 12
    4 Plates/Side x 10
    5 Plates/Side x 8
    6 Plates/Side x 8 (2 Sets)


    DB Goblet Squat:
    110's x 8 (2 Sets)


    Leg Extension: (3:1:1:1)
    30 Each Leg x 8 (7 Sets)
    * Go Back and Forth for 7 sets with no rest




    Cable Pull through
    80 x 12 (2 Sets)




    Post-Workout:
    Ample Hills PB Wins the Cup
    Last edited by The Solution; 03-08-2019 at 03:49 AM.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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