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  1. #4606
    OLYMPIAN The Solution's Avatar
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    Mesocycle #15
    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


    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10


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


    DB Pullover:
    70 x 10 (3 Sets)


    Low Cable Row:
    100 x 10 (3 Sets)


    HyperExtension
    2 Sets to Failure


    Post-Workout:
    Chicken, Bagel with PB & Banana
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4607
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,174
    Rep Power
    2148104

    Default

    Mesocycle #15
    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


    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)


    Floor Press:
    80's x 15 (3 Sets)


    Overhead Rope Extension
    70 x 12 (3 Sets)


    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets) +4 Partials last two sets


    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)


    EZ Bar Reverse Curls
    70 x 10 (4 Sets)


    Post-Workout:
    Chicken, Sweet Potato & Apple Hash
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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