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  1. #4246
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    Mesocycle #9
    Week 14 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




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


    Post-Workout:
    Maple Brown Sugar Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4247
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    Mesocycle #9
    Week 14 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




    HS Machine Chest Press (Banded )
    3 Plates/Side + 25 x 8 (3 Sets)


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




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


  3. #4248
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    Mesocycle #10
    Week 1 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




    Lying Leg Curl
    150 x 8 (4 Sets)


    Barbell Squats:
    315 x 8 (3 Sets)


    Leg Press
    6 Plates/Side x 15 (5 Sets)


    Chins:
    BW x Failure (4 Sets)


    DB Stiff Leg Deadlifts:
    100's x 10 (4 Sets)


    Calves:
    2 Plates x 10 Reps + 10 Second Hold (4 Sets)




    Post-Workout:
    Protein S'mores Loaves
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4249
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    Mesocycle #10
    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


    HS Machine Press:
    3 Plates + 25/Side x 8 (3 Sets)


    Incline Smith Bench:
    4-25's / Side x 6 (3 Sets)


    Two Stop DB Bench Press (Half way down, pause, all the way down and back up)
    70's x 6 (4 sets)


    Stretch Pushups:
    BW x Failure (3 Sets)


    Seated Smith Press:
    3 - 25's x 10 (3 Sets)


    Reverse Pec Dec:
    70 x 20 (3 Sets)


    6-Ways:
    10's x 10 (3 Sets)


    Post-Workout:
    Grenade Brownie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4250
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    Mesocycle #10
    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


    Seated Palms up DB Curls:
    30's x 8 (4 Sets)


    Preacher Hammer Curl
    40's x 10 (4 Sets)


    BB Curl
    70 x 8 (4 Sets)


    Dual Rope Tricep Extension
    125 x 12 (4 Sets)


    Dip Machine:
    3 Plates/Side x 10 (4 Sets)


    Overhead Rope Extension
    70 x 10 (4 Sets)


    Post-Workout:
    Maple Brown Sugar Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4251
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    Mesocycle #10
    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

    DB Twist Press:
    60's x 10 (3 Sets)

    DB Incline Bench Press:
    70's x 12 (3 Sets)

    DB Fly:
    40's x 12 (3 Sets)

    Chins:
    BW x Failure (4 Sets)

    Low Cable Row:
    110 x 12 (3 Sets)

    HyperExtensions:
    BW X Failure (3 Sets)

    A1: Rear Delt Raise
    A2: HS Laterals
    4 Rounds of 12-15 Reps

    Post-Workout:
    Sub & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4252
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    Mesocycle #10
    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:
    140 x 10 (3 Sets)
    140 x 10 + 1 Minute Iso Hold


    V-Squat
    330 x 6
    330 x 8 --> 190 x 20


    Leg Extension:
    40 Each Leg x 20 (3 Sets)


    Wide Stanch Smith Squat:
    2 Plates/Side x 12 (3 Sets)


    Single Leg Curl (Standing):
    40 Each Leg x 8 (Go back and forth until failure)


    Post-Workout:
    Graeter's Maple Cinnamon Crunch
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4253
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    Mesocycle #10
    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




    Meadows Row:
    3-25lb Plates x 8 (3 Sets)


    Pronated Cable Low Row:
    100 x 10 (4 Sets)


    Rack Pulls:
    405 x 5 (5 Sets)


    Chins:
    BW x Failure (3 Sets)


    HyperExtensions:
    BW x 20 (3 Sets)




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


  9. #4254
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    Mesocycle #10
    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


    Flat DB Press:
    70's x 8
    80's x 8
    90's x 8
    100's x 8 --> 80's x 8 --> 60's x 10


    Incline Smith:
    3-25's/Side x 10 (3 Sets)


    Neutral Grip DB Incline Bench:
    70's x 8 (4 Sets)


    Machine Fly:
    110 x 12 (3 Sets)


    HS Shoulder Press:
    2 Plates/Side x 10 (3 Sets)


    Bent Over DB Lateral's:
    25's x 25 (3 Sets)


    DB 6-Ways:
    10's x 8 (3 Sets)


    Post-Workout:
    Egg Fritatta's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4255
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    Mesocycle #10
    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


    DB Hammer Curl's:
    30's x 8 (4 Sets)


    Barbell 21's
    50 x 7 partial bottom, 7 partial top, 7 full reps (3 Sets)


    Preacher Curl:
    35 Each Arm x 8 (4 Sets)


    Tricep Pushdown
    140 x 12 (4 Sets)


    Tricep Overhead Extension
    80 x 10 (4 Sets)


    Seated Overhead Rope Extension
    80 x 10 (4 Sets)


    Post-Workout:
    General Tso Chicken
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4256
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    Mesocycle #10
    Week 2 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:
    60's x 10 (3 Sets)


    DB Incline Bench Press:
    70's x 12 (3 Sets)


    DB Fly:
    40's x 12 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Low Cable Row:
    110 x 12 (3 Sets)


    HyperExtensions:
    BW X Failure (3 Sets)


    A1: Rear Delt Raise
    A2: HS Laterals
    4 Rounds of 12-15 Reps


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


  12. #4257
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    Mesocycle #10
    Week 2 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


    Seated Leg Curl:
    50 Each Leg x 10 (3 Sets)
    50 x 10 --> 40 x 12 --> 30 x 20


    Paused HS V-Squat: (3:1:1:1)
    300 x 6 (5 Sets)


    Bulgarian Split Squat:
    20's x 8
    30's x 8
    40's x 8
    50's x 8 --> 40's x 8 --> 30's x 8


    Stiff Leg Deadlifts: (5:1:2:1)
    225 x 10 (3 Sets)


    Post-Workout:
    Pittsburgh Inn (Erie, PA):
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4258
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    Mesocycle #10
    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


    Hammer Strength Low Row's
    60 Each Hand x 8 (4 Sets)


    Chins:
    BW x 8 (3 Sets)


    Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)


    Weighted Hyper Extensions:
    95 x 10 (3 Sets)


    Lat Pulldown:
    110 x 10 + 1 Minute Negative (1 Set)


    Post-Workout:
    Pulled Pork Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4259
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    Mesocycle #10
    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 DB Bench Press:
    90's x 8 (4 Sets)


    Incline Smith 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 Machine Chest Press:
    3 Plates + 25/Side x 8, 6 , 2 (Rest Pause)


    Cable Crossover:
    25 Each Hand x 8 + 10 Second Negative (3 Sets)


    HS Rear Delt Raise:
    70 x 15 (4 Sets)


    HS Shoulder Press:
    2 Plates +25/Side x 6 (4 Sets)


    Rope Pressdown:
    140 x 10 (4 Sets)


    DB Skullcrushers:
    30's x 12 (4 Sets)


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


  15. #4260
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    Mesocycle #10
    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


    Low Cable Row:
    140 x 10 (4 Sets)


    One-Arm Supinated Pulldown's:
    35 Each Hand x 10 (4 Sets)


    FacePull's:
    150 x 10 (4 Sets)


    DB Pullover:
    50 x 8 (4 Sets)


    Cross Body Hammer Curls
    35's x 8 (4 Sets)


    21's:
    55lb EZ Bar x 21 (3 Sets)


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


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