Results 4,171 to 4,185 of 4675
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04-14-2018, 06:51 AM #4171
Mesocycle #8
Week 8 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
Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10
Reverse V squat machine:
210 x 8 (4 Sets)
Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)
A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps
B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)
B2: Standing Calf Raise:
BW X 25 (4 Sets)
Post-Workout:
Birthday Cake Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-15-2018, 06:10 AM #4172
Mesocycle #8
Week 8 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
Pec Dec:
110 x 15
140 x 12
160 x 8 ā 100 x 20
DB Floor Press:
90’s x 8 (4 Sets)
Hammer Strength Chest Press:
2 Plates/Side x 15
3 Plates/Side x 10 + 8 + 4 (Rest Pause)
Bent over DB Rear Delt Destroyers:
10’s x 30 (3 Sets)
A1: Hammer Strength Laterals (Facing Away):
60 x 10 (4 Sets)
A2: Band Front Delt Raise:
BW x Failure (4 Sets)
Post-Workout:
Krispy Kreme Chips Ahoy Donut
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-17-2018, 05:46 AM #4173
Mesocycle #9
Week 1 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
Meadows Row:
60 x 8
75 x 8
90 x 8-→ 75 x 6 → 60 x 6
Smith Machine Row (Deadstop)
50 x 10 (25/side)
100 x 8
150 x 8 (2 Sets)
One Arm Barbell Row
2-25’s x 8
3-25’s x 8 → 2-25’s x 12
Cable Pullovers:
60 x 10 (3 Sets)
Post-Workout:
Pancake Crunch Cereal + Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-19-2018, 05:17 AM #4174
Mesocycle #9
Week 1 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
Slight incline DB Bench:
100’s x 8 (3 Sets)
Incline Barbell Bench:
135 x 6
155 x 6
175 x 6
185 x 6
225 x 6
HS Machine Chest Press:
3 Plates/Side x 15 --> RP 11 -→ RP 7
HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
110 x 8 (3 Sets)
Reverse Pec Dec:
70 x 25 (3 Sets)
DB Side Laterals:
15’s x 25 (3 Sets)
Front Barbell Raise:
50 x 25 (3 Sets)
Post-Workout:
Eggs, Sauteed Veggies + Hashbrowns
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-20-2018, 07:38 AM #4175
Mesocycle #9
Week 1 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
Lying Leg Curl:
170 x 10 + 10 Seconds Iso-Tension (3 Sets)
Barbell Squat:
135 x 8
225 x 8
275 x 8
315 x 8
365 x 8
Leg press:
6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)
Barbell Stiff Leg Deadlifts on Smith:
4-25lb Plates/Side x 8 (4 Sets)
Post-Workout:
Healthy Funfetti Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-21-2018, 06:36 AM #4176
Mesocycle #9
Week 1 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
Single Arm Pushdowns:
30 x 10 (3 Sets)
Dip Machine:
3-45’s/side x 10 → RP 8 → RP 6
Overhead Tricep Extension:
45 x 10 (3 Sets)
Hammer Curl’s (Towards chest):
50’s x 8 (3 Sets)
EZ Bar Curl:
75 x 8 (3 Sets)
EZ bar Preach Curl (Hands Close)
65 x 10 (3 Sets)
Post-Workout:
Tikka Masala Chicken & Rice Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-22-2018, 06:32 AM #4177
Mesocycle #9
Week 1 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
HS Machine Chest Press:
3 Plates/Side x 12 (3 Sets)
Flat DB Bench Press:
110’s x 8 (3 Sets)
Incline Fly (Pronated Grip):
50’s x 12 (3 Sets)
Single Arm Supinated Pulldown:
42.5 (Each Hand) x 10 (3 Sets)
Close Low Row:
100 x 8 (3 Sets) w/ 5 Second Negatives
Assisted Chins:
BW x 10 (5 Sets)
**30 second rest between sets **
A1: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Haagen Dazs Honey Salted Caramel Almond
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-24-2018, 06:43 AM #4178
Mesocycle #9
Week 2 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
1 Arm Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)
Rack Pulls (Deadstop):
225 x 6
315 x 6
365 x 6
405 x 6
Supported Chest Rows (Neutral Grip):
2 Plates x 8 (4 Sets)
Lat-Pulldown + IsoTension:
100 x 8 + 10 Second Iso tension (4 Sets)
Post-Workout:
Peanut Butter Cereal Milk Glazed Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-25-2018, 06:36 AM #4179
Mesocycle #9
Week 2 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
Slight incline DB Bench:
95's x 10 (3 Sets)
Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8
Smith Incline Bench:
4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12
HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
110 x 8 (3 Sets)
DB Side Laterals:
25's x 10 (5 Sets)
** 90 Seconds Rest **
Rear Delt Destroyer
10's x 60 --> 8's x 30 --> 5's x 10
Post-Workout:
Pulled Pork with Choc PB Glazed & Reese Stuffed Sweet Potato
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-26-2018, 06:46 AM #4180
Mesocycle #9
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
Lying Leg Curl:
170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension
V-Squat: (3:1:1:1)
130 x 8
170 x 8
200 x 8
220 x 8
280 x 8
Leg Extension (1:3:1:1)
30 Each Leg x 10
40 Each Leg x 10
50 Each Leg x 10
60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials
DB Stiff Leg Deadlifts:
120's x 10 (4 Sets)
Post-Workout:
Peanut Butter Cereal Milk Cinnamon French Toast Pancakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-27-2018, 06:53 AM #4181
Mesocycle #9
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
Single Arm Pushdowns:
30 x 12 (3 Sets)
Single Arm Overhead Extensions:
30 x 10 (3 Sets)
Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)
EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)
Incline Concentration Curl:
25's x 10 (4 Sets)
EZ Bar Preacher Curl:
80 x 10 (4 Sets)
Post-Workout:
Indian Chicken Fried Rice + Poached Egg
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-29-2018, 06:23 AM #4182
Mesocycle #9
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
A1: HS Machine Chest Press:
3 Plates/Side x 8
A2: HS Dips:
3 Plates/Side x 12 (3 Sets)
A3: Cable Crossover:
20 Each Hand x 12 (3 Sets)
B1: Chins:
BW x 10 (5 Sets)
B2: DB Shrugs:
130's x 10 (5 Sets)
Close Low Row:
100 x 8 (3 Sets) w/ 5 Second Negatives
A1: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Oakmont Bakery Cupcakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-01-2018, 05:33 AM #4183
Mesocycle #9
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
1 Arm Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)
Rack Pulls (Deadstop):
225 x 5
315 x 5
365 x 5
405 x 5
465 x 5 PR
Assisted Pull-Ups/Chins:
BW x Failure (Medium Grip) x 2 Sets
BW x Failure (Close Grip) x 2 Sets
BW x Failure (Far Grip) x 2 Sets
Banded Dumbbell Pullover:
40 x 10 + Orange Band (4 Sets)
Post-Workout:
PB Cup Brownies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-02-2018, 06:25 AM #4184
Mesocycle #9
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Hammer Strength Chest Press + Bands
3 Plates + 25/Side x 8 (4 Sets)
Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8
Neutral DB Bench Press:
70's x 8 (3 Sets)
70's x 8 --> 45's x 10 (1 Set)
Stretch Pushups:
BW x Failure (4 Sets)
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
DB 6 Ways:
10's x 10 (3 Sets)
Reverse Hammer Strength Shoulder Press:
3-25's/Side x 8 (3 Sets)
Post-Workout:
Pulled Pork Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-04-2018, 06:28 AM #4185
Mesocycle #9
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl:
170 x 10 --> 140 x 10 ---> 100 x 10 ---> 80 x 20 + 20 Partials
Barbell Squat:
135 x 10
225 x 10
315 x 10
345 x 10
V-Squat:
130 x 10
170 x 10
210 x 10
250 x 10
Leg Extension:
60 Each Leg x 10 ---> 50 x 10 --> 40 x 10 --> 30 x 15 + 10 Partials
Glute Bridge on Lying Hamstring Curl:
80 x 8 (4 Sets)
Post-Workout:
Banana Blueberry Toaster Pastry Peanut Butter Cereal Milk Glazed Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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