Page 274 of 312 FirstFirst ... 174224264272273274275276284 ... LastLast
Results 4,096 to 4,110 of 4675
  1. #4096
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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 Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


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


  2. #4097
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


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


  3. #4098
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    Week 2 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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 à 60 x 10 à 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


    Post-Workout:
    Chocolate Strawberry Layered Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4099
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  5. #4100
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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


    Barbell Squats –
    345 x 3 (3 Sets)


    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)


    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)


    Lying leg curls
    155 x 8 (2 Sets)


    Smith Standing calf-raises
    225 x 5 (2 Sets)


    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)


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


  6. #4101
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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




    Incline Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


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


  7. #4102
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


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


  8. #4103
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 à 60 x 10 à 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


    Post-Workout:


    Yogurt, Whey, Half Protein Bar, and Cheerios.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4104
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  10. #4105
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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




    Barbell Squats –
    345 x 3 (3 Sets)




    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)




    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)




    Lying leg curls
    155 x 8 (2 Sets)




    Smith Standing calf-raises
    225 x 5 (2 Sets)




    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)




    Post-Workout:
    Chocolate Hazelnut Oreo's:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4106
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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


    Incline Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


    Post-Workout:
    Steak, Chicken, and Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4107
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


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


  13. #4108
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    https://www.instagram.com/p/Bdvq8aKA...by=bkupniewski
    140's x 10 on Stiff Leg DB Deadlifts. New PR
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4109
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 à 60 x 10 à 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


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


  15. #4110
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #7
    Week 5 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
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


Page 274 of 312 FirstFirst ... 174224264272273274275276284 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.37502 seconds
  • Memory Usage 7,329KB
  • Queries Executed 27 (?)
More Information
Template Usage (43):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (4)pagenav_pagelink
  • (4)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (79):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_postinfo_query
  • fetch_postinfo
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_img_match
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates