Results 4,501 to 4,515 of 4675
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07-18-2019, 03:52 AM #4501
Mesocycle #13
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
Wide Grip Pulldown:
120 x 10 (3 Sets)
Single Arm Low Cable Row:
35 Each Hand x 8
35 Each Hand x 8,5,4 (Rest Pause)
Facepulls to Mid Back
100 x 10
140 x 12, 7, 5 (Rest Pause)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
75 x 15,8,6 (Rest Pause)
BB Curl (4:1:1:1)
65 x 8 (2 Sets)
Post-Workout:
Chicken Parm Subs
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-19-2019, 03:50 AM #4502
Mesocycle #13
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
Standing Leg Curl:
30 Each Leg x 10
40 Each Leg x 10
55 Each Leg x 10 (3 Sets)
Dumbbell Squat: (3:1:1:1)
70 x 10
100 x 10
130 x 12,7,5 (Rest Pause)
Reverse Lunge:
25lb KB x 10
25lb KB x 10, 7, 5 (Cluster Set)
Leg Press: (3:1:1:1)
2 Plates/Side x 6
4 Plates/Side x 15
4 Plates/Side x 15,7,6 (Rest Pause)
Barbell Stiff Leg Deadlift:
135 x 10
225 x 8
275 x 8 (2 Sets)
Post-Workout:
Salt & Straw Chocolate Caramel Potato Chip Cupcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-22-2019, 06:09 AM #4503
Mesocycle #13
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
Incline DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Incline Smith Bench Press:
135 x 6
225 x 6-8 (2 Sets)
HS Machine Press:
4 Plates/Side x 6
4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10
HS Machine Fly:
100 x 8
140 x 8 (2 Sets)
Machine Rear delt Fly:
2 Sets of 25
Landmind Shoulder Press:
45 Plate x 8 (2 Sets)
DB Incline Front Raise:
20's x 15 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10
Dual handle Overhead Extension
25 each Hand x 10
30's x 10 (3 Sets)
30 Each Hand x 10 --> 25 x 10 --> 20 x 8
Post-Workout:
Chocolate Mint Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-23-2019, 06:09 AM #4504
Mesocycle #13
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 Braced DB Rows:
50's x 12
50's x 12, 7, 5 (Rest Pause)
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 8 (2 Sets)
80's x 8 --> 65 x 8 --> 50 x 8
DB Pullover:
60 x 10 (2 Sets)
FacePull
100 x 10 (2 Sets)
Barbell Curl
45 x 8
65 x 8 (3 Sets)
65 x 8 --> 55 x 8 --> 45 x 10
Reverse Grip Cable Curl
60 x 10 (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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07-24-2019, 06:12 AM #4505
Mesocycle #13
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
High Incline DB Bench Press:
50' x 10
65's x 15 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Dips:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 12
100 x 12 (2 Sets)
100 x 12 --> 80 x 10 --> 60 x 10
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-25-2019, 06:04 AM #4506
Mesocycle #13
Week 3 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
Wide Grip Pulldown:
120 x 10 (3 Sets)
Single Arm Low Cable Row:
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Facepulls to Mid Back
100 x 10
140 x 12 --> 100 x 10 --> 70 x 10
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
75 x 15,8,6 (Rest Pause)
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Cajun Turkey Burger & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-26-2019, 04:10 AM #4507
Mesocycle #13
Week 3 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
Standing Leg Curl:
30 Each Leg x 10
40 Each Leg x 10
50 Each Leg x 15 (3 Sets)
Leg Press: (3:1:1:1)
2 Plates/Side x 6
4 Plates/Side x 15 (3 Sets)
4 Plates/Side x 15,7,6 (Rest Pause)
Leg Extension:
50 Each Leg x 10 (2 Sets)
50 Each Leg x 10 --> 40 Each Leg x 10 --> 30 Each Leg x 20
Dumbbell Paused Squat: (3:1:2:1)
70 x 10
100 x 10
150 x 8 (2 Sets)
Lying Leg Curl:
100 x 8 (3 Sets)
Post-Workout:
Birthday Cakes & BlackBerries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-29-2019, 07:06 AM #4508
Mesocycle #13
Week 4 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
Low Incline DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Low Incline Smith Bench Press:
135 x 6
225 x 8-10 (2 Sets)
HS Machine Press:
4 Plates/Side x 5 (5 Sets)
** 45 Second Rest **
Dips:
2 Sets to Failure
Machine Rear delt Fly:
2 Sets of 20
Landmind Shoulder Press:
45 Plate x 8 (2 Sets)
DB 6-Ways
15's x 8 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10
Lying DB Skullcrusher
25 each Hand x 10
30's x 10 (3 Sets)
30 Each Hand x 10 --> 25 x 10 --> 20 x 8
Post-Workout:
Quest Bar
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2014 RX Muscle September Member of the Month
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07-30-2019, 05:41 AM #4509
Mesocycle #13
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
Incline Braced DB Rows:
50's x 12
50's x 12 ---> 40's x 8 --> 30 KB x 12
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 8 (2 Sets)
80's x 8 --> 65 x 8 --> 50 x 8
DB Pullover:
60 x 10 (2 Sets)
FacePull
100 x 12 (2 Sets)
Drag Curl
45 x 8
65 x 8 (3 Sets)
65 x 8 --> 55 x 8 --> 45 x 10
Reverse Grip Cable Curl
60 x 10 (4 Sets)
Post-Workout:
Chocolate Chip Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-31-2019, 04:01 AM #4510
Mesocycle #13
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
High Incline DB Bench Press:
50' x 10
65's x 15 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Dips:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 12
100 x 12 (2 Sets)
100 x 12 --> 80 x 10 --> 60 x 10
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
Lemon Chicken, Bacon, and Rice Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-31-2019, 11:00 AM #4511
great work young man, keep it up
MY LORD OF LORDS!!!
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08-01-2019, 05:49 AM #4512
Mesocycle #13
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
Low Cable Rows:
120 x 10 (3 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Cable Pullover
100 x 10 (2 Sets)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Bacon, Spinach, and Feta Stuffed Turkey with a BBQ Hoisin Sauce Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-02-2019, 06:01 AM #4513
Mesocycle #13
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
170 x 8 (4 Sets)
V-Squat:
350 x 10 (4 Sets)
** Maxed out **
Bulgarian Split Squat:
20's x 8
25's x 8
30'x 8 --> 25's x 10 --> 20's x 20
Leg Press (Low Feet Placement): (3:1:1:1)
4 Plates/Side x 15 (2 Sets)
5 Plates/Side x 15 --> 4 Plates/Side x 10 --> 3 Plates/Side x 12
DB Stiff Leg Deadlift:
100's x 8 (3 Sets)
Post-Workout:
Salt & Straw Cloudforest Chocolate Hazelnut Cookies & Cream (Vegan)
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-05-2019, 05:09 AM #4514
Mesocycle #13
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 Flat Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Low Incline Smith Bench Press:
135 x 6
225 x 8-10 (2 Sets)
HS Machine Press:
3 Plates / Side x 8 (2 Sets)
3 Plates / Side x 8 + 5 Partials
HS Machine Fly:
110 x 8 (2 Sets)
110 x 8 + 15 Second Iso-Hold
DB Rear Delt Fly:
2 Sets of 20
DB Partial Lateral's
2 Sets of 20
DB 6-Ways
15's x 8 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 + 15 Second Iso-Hold
Overhead Rope Extension
100 x 8 (3 Sets)
100 x 8 + 6 Partials
Post-Workout:
Pumpkin Bread
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-06-2019, 06:22 AM #4515
Mesocycle #13
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
One Arm Barbell Row:
2-25lb Plates x 8 (3 Sets)
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 5 (5 Sets)
HS Low Row:
50 Each Hand x 8 (3 Sets)
FacePull
100 x 12 (2 Sets)
Reverse Curl
65 x 12 (3 Sets)
65 x 12 + 5 Partials
Preacher Curl
65 x 8 (3 Sets)
65 x 8 + Iso-Hold
Post-Workout:
Wegmans Sub
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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