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  1. #3991
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    Mesocycle #4
    Week 8 Day 6


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Leg press:
    10 Plates/Side x 6 (4 Sets)
    DB Stiff legged deads;
    100’s x 8 (4 Sets)
    Walking Chain Lunges:
    1 Chain x 20 Steps
    2 Chains x 15 Steps
    3 Chains x 12 Steps
    4 Chains x 10 Steps
    A1: Leg Extension:
    50 x 15 (2 Sets)
    A2: Single Leg Curl
    40 x 15 (2 Sets)
    B1: Hip Adductor
    100 x 20, 115 x 15, 130 x 12, 150 x 10
    B2: Hip Abductor :
    100 x 20, 115 x 15, 130 x 12, 150 x 10


    Post-Workout:
    IHOP French Toast Stuffed Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3992
    OLYMPIAN The Solution's Avatar
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    Mesocycle #5
    Week 1 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Rack Deadlifts:
    315 x 8
    335 x 8
    355 x 8


    Neutral Grip Lat Pulldown
    80x 20
    120 x 12 (3 Sets)


    Hammer Strength High Row
    25 Plate/Side x 20
    45 Plate/Side x 12 (3 Sets)


    Hammer Strength Machine Shoulder Press
    80 (Each Hand) x 12
    90 (Each Hand) x 12
    100 (Each Hand) x 12
    110 (Each Hand x 12


    6 Way DB Raises
    10’s x 12 (4 Sets)


    Leg Press Calf Raise (3:2:1:2)
    150 x 20
    170 x 15
    190 x 12
    210 x 10
    230 x 8
    150 x 20




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


  3. #3993
    OLYMPIAN The Solution's Avatar
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    Mesocycle #5
    Week 1 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Hammer Strength Decline Chest Press:
    2 Plates/Side x 20
    2 Plates + 25/Side x 15
    3 Plates/Side x 12
    3 Plates + 25/Side x 10


    Incline Smith Bench:
    185 x 4 (6 Sets)
    **15 Seconds rest between sets ((Muscle Round)) **


    Cable Crossover Bicep Curl (Stand between cable crossovers)
    10 Each Hand x 20 (3 Sets)


    Standing EZ Bar Curl
    25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)


    Tricep Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Overhead Tricep Extension:
    110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)


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


  4. #3994
    OLYMPIAN The Solution's Avatar
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    Mesocycle #5
    Week 1 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25’s x 20
    4-25’s x 12
    5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15’s x 20, 15
    20’s x 12, 10
    A2: DB Front Laterals
    15’s x 20, 15
    20’s x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


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


  5. #3995
    OLYMPIAN The Solution's Avatar
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    Mesocycle #5
    Week 1 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Pec Deck:
    80 x 20
    100 x 15
    120 x 12
    140 x 10


    DB Flat Bench Press:
    100’s x 12 (4 Sets)


    Low Cable Crossover Curl:
    10 Each Hand x 20 (3 Sets)


    Single Arm Preacher Curl:
    20 Each Hand x 12 (3 Sets)


    Tricep Rope Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Deadstop Skullcrushers:
    35/side x 10 (4 Sets)
    35/Side x Failure (1 Set)


    Post-Workout:
    Wagyu Beef Burger & Parm Fries


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3996
    OLYMPIAN The Solution's Avatar
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    2148028

    Default

    Mesocycle #5
    Week 1 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Back Hyperextension:
    BW + Bands x 20 (3 Sets)


    Mag Grip Lat Pulldown:
    80 x 20
    120 x 10 (3 Sets)


    Assisted Pullup (3 Second Hold at Top)
    BW x 10 (3 Sets)


    Smith Machine Military Press
    135 x 15 (4 Sets)


    Lying Cable Upright Rows:
    35 (each Hand) x 15 (4 sets)


    Standing Calf Raise: (2:1:2:1)
    135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)


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


  7. #3997
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    13,731
    Rep Power
    2148028

    Default

    Mesocycle #5
    Week 1 Day 6


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Back Hyperextension:
    BW + Bands x 20 (3 Sets)


    Mag Grip Lat Pulldown:
    80 x 20
    120 x 10 (3 Sets)


    Assisted Pullup (3 Second Hold at Top)
    BW x 10 (3 Sets)


    Smith Machine Military Press
    135 x 15 (4 Sets)


    Lying Cable Upright Rows:
    35 (each Hand) x 15 (4 sets)


    Standing Calf Raise: (2:1:2:1)
    135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)


    Post-Workout:
    Cinnamon Toast Crunch Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3998
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,731
    Rep Power
    2148028

    Default

    Mesocycle #5
    Week 1 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Rack Deadlifts:
    315 x 8
    335 x 8
    355 x 8


    Neutral Grip Lat Pulldown
    80x 20
    120 x 12 (3 Sets)


    Hammer Strength High Row
    25 Plate/Side x 20
    45 Plate/Side x 12 (3 Sets)


    Hammer Strength Machine Shoulder Press
    80 (Each Hand) x 12
    90 (Each Hand) x 12
    100 (Each Hand) x 12
    110 (Each Hand x 12


    6 Way DB Raises
    10’s x 12 (4 Sets)


    Leg Press Calf Raise (3:2:1:2)
    150 x 20
    170 x 15
    190 x 12
    210 x 10
    230 x 8
    150 x 20




    Post-Workout:
    PB&J Layered Oreo Mugcake (Recipe coming soon)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3999
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
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    Rep Power
    2148028

    Default

    Mesocycle #5
    Week 1 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Hammer Strength Decline Chest Press:
    2 Plates/Side x 20
    2 Plates + 25/Side x 15
    3 Plates/Side x 12
    3 Plates + 25/Side x 10


    Incline Smith Bench:
    185 x 4 (6 Sets)
    **15 Seconds rest between sets ((Muscle Round)) **


    Cable Crossover Bicep Curl (Stand between cable crossovers)
    10 Each Hand x 20 (3 Sets)


    Standing EZ Bar Curl
    25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)


    Tricep Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Overhead Tricep Extension:
    110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)


    Post-Workout:
    Little G Slutty MdoughW
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4000
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,731
    Rep Power
    2148028

    Default

    Mesocycle #5
    Week 1 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25’s x 20
    4-25’s x 12
    5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15’s x 20, 15
    20’s x 12, 10
    A2: DB Front Laterals
    15’s x 20, 15
    20’s x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


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


  11. #4001
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
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    Rep Power
    2148028

    Default

    Mesocycle #5
    Week 1 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25ís x 20
    4-25ís x 12
    5-25ís x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15ís x 20, 15
    20ís x 12, 10
    A2: DB Front Laterals
    15ís x 20, 15
    20ís x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


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


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