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  1. #4171
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    Mesocycle #8
    Week 7 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




    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10




    Reverse V squat machine:
    210 x 8 (4 Sets)




    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)




    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps




    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)




    B2: Standing Calf Raise:
    BW X 25 (4 Sets)




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


  2. #4172
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    Mesocycle #8
    Week 7 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




    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 à 100 x 20


    DB Floor Press:
    90’s x 8 (4 Sets)


    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)


    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)


    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)


    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)


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


  3. #4173
    OLYMPIAN The Solution's Avatar
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    Mesocycle #8
    Week 7 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




    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)


    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)


    Assisted Pull-Up:
    BW x 10 (4 Sets)


    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)


    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps


    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps


    Post-Workout:
    Pizza Burger + Cinnamon Sugar Sweet Potato Fries:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4174
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    Mesocycle #8
    Week 7 Day 6


    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps


    Leg press:
    4 Plats/Side x 20 (4 Sets)


    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)


    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure


    Stiff Leg Deadlifts on Smith:
    4 – 25lb Plates/Side x 12 (4 Sets)


    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)


    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)


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


  5. #4175
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    Mesocycle #8
    Week 8 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




    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press




    3 Rounds of 8-10 Reps




    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8




    Peck deck flyes:
    110 x 15 (4 Sets)




    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)




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


  6. #4176
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    Mesocycle #8
    Week 8 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


    One Arm Barbell Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)


    Meaedow’s row:
    45lb Plate x 15 (4 Sets)


    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)


    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20


    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps


    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps


    Post-Workout:
    Peanut Butter Glazed Chocolate Chip Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4177
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    Jun 2010
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    Default

    Mesocycle #8
    Week 8 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




    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10




    Reverse V squat machine:
    210 x 8 (4 Sets)




    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)




    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps




    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)




    B2: Standing Calf Raise:
    BW X 25 (4 Sets)




    Post-Workout:
    Birthday Cake Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4178
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #8
    Week 8 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




    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 à 100 x 20


    DB Floor Press:
    90’s x 8 (4 Sets)


    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)


    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)


    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)


    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)


    Post-Workout:
    Krispy Kreme Chips Ahoy Donut
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4179
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    Mesocycle #9
    Week 1 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




    Meadows Row:
    60 x 8
    75 x 8
    90 x 8-→ 75 x 6 → 60 x 6




    Smith Machine Row (Deadstop)
    50 x 10 (25/side)
    100 x 8
    150 x 8 (2 Sets)




    One Arm Barbell Row
    2-25’s x 8
    3-25’s x 8 → 2-25’s x 12


    Cable Pullovers:
    60 x 10 (3 Sets)




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


  10. #4180
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    Mesocycle #9
    Week 1 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:
    100’s x 8 (3 Sets)




    Incline Barbell Bench:
    135 x 6
    155 x 6
    175 x 6
    185 x 6
    225 x 6




    HS Machine Chest Press:
    3 Plates/Side x 15 --> RP 11 -→ RP 7




    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)




    Reverse Pec Dec:
    70 x 25 (3 Sets)


    DB Side Laterals:
    15’s x 25 (3 Sets)


    Front Barbell Raise:
    50 x 25 (3 Sets)




    Post-Workout:
    Eggs, Sauteed Veggies + Hashbrowns
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4181
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    Default

    Mesocycle #9
    Week 1 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




    Lying Leg Curl:
    170 x 10 + 10 Seconds Iso-Tension (3 Sets)




    Barbell Squat:
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    365 x 8




    Leg press:
    6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)




    Barbell Stiff Leg Deadlifts on Smith:
    4-25lb Plates/Side x 8 (4 Sets)






    Post-Workout:
    Healthy Funfetti Loaves
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4182
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148077

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    Mesocycle #9
    Week 1 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




    Single Arm Pushdowns:
    30 x 10 (3 Sets)


    Dip Machine:
    3-45’s/side x 10 → RP 8 → RP 6


    Overhead Tricep Extension:
    45 x 10 (3 Sets)


    Hammer Curl’s (Towards chest):
    50’s x 8 (3 Sets)


    EZ Bar Curl:
    75 x 8 (3 Sets)


    EZ bar Preach Curl (Hands Close)
    65 x 10 (3 Sets)



    Post-Workout:
    Tikka Masala Chicken & Rice Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4183
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148077

    Default

    Mesocycle #9
    Week 1 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




    HS Machine Chest Press:
    3 Plates/Side x 12 (3 Sets)


    Flat DB Bench Press:
    110’s x 8 (3 Sets)


    Incline Fly (Pronated Grip):
    50’s x 12 (3 Sets)


    Single Arm Supinated Pulldown:
    42.5 (Each Hand) x 10 (3 Sets)


    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives


    Assisted Chins:
    BW x 10 (5 Sets)
    **30 second rest between sets **


    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)



    Post-Workout:
    Haagen Dazs Honey Salted Caramel Almond
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4184
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    Jun 2010
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    Mesocycle #9
    Week 2 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




    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)


    Rack Pulls (Deadstop):
    225 x 6
    315 x 6
    365 x 6
    405 x 6


    Supported Chest Rows (Neutral Grip):
    2 Plates x 8 (4 Sets)


    Lat-Pulldown + IsoTension:
    100 x 8 + 10 Second Iso tension (4 Sets)




    Post-Workout:
    Peanut Butter Cereal Milk Glazed Waffles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4185
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    Mesocycle #9
    Week 2 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 10 (3 Sets)


    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8


    Smith Incline Bench:
    4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12




    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)


    DB Side Laterals:
    25's x 10 (5 Sets)
    ** 90 Seconds Rest **


    Rear Delt Destroyer
    10's x 60 --> 8's x 30 --> 5's x 10


    Post-Workout:
    Pulled Pork with Choc PB Glazed & Reese Stuffed Sweet Potato
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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