Results 4,096 to 4,110 of 4675
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12-25-2017, 07:34 AM #4096
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
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12-26-2017, 03:45 AM #4097
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
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12-29-2017, 05:38 AM #4098
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
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12-30-2017, 06:18 AM #4099
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
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12-31-2017, 06:26 AM #4100
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
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01-01-2018, 06:26 AM #4101
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
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01-03-2018, 03:50 AM #4102
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
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01-04-2018, 06:27 AM #4103
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
-
01-06-2018, 06:26 AM #4104
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
-
01-07-2018, 06:18 AM #4105
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
-
01-08-2018, 06:28 AM #4106
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
-
01-09-2018, 03:48 AM #4107
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
-
01-09-2018, 06:27 PM #4108
https://www.instagram.com/p/Bdvq8aKA...by=bkupniewski
140's x 10 on Stiff Leg DB Deadlifts. New PR2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-11-2018, 06:23 AM #4109
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
-
01-12-2018, 06:20 AM #4110
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
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