Results 4,486 to 4,500 of 4675
-
06-28-2019, 06:13 AM #4486
Mesocycle #12
Week 7 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
Lying Leg Curl
110 x 8 (3 Sets)
110 x 8 + 15 Partials + 10 Second Iso-Hold
Leg Extension:
50 Each Leg x 8 (3 Sets)
50 Each Leg x 8 + 15 Partials + 10 Second Iso-Hold
Leg Press (Low Feet Placement): (3:1:1:1)
4 Plates/Side x 15
5 Plates/Side x 12
6 Plates/Side x 10
6 Plates/Side x 9
6 Plates/Side x 8
Bulgarian Split Squat:
20's x 8
25's x 8
30'x 8 --> 25's x 10 --> 20's x 20
DB Stiff Leg Deadlift:
100's x 8 (3 Sets)
Post-Workout:
Ample Hills I Contain Breakfast Foods
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-01-2019, 06:15 AM #4487
Mesocycle #12
Week 8 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
DB Flat Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Low Incline Smith Bench Press:
135 x 6
225 x 8-10 (2 Sets)
HS Machine Press:
3 Plates / Side x 8 (2 Sets)
3 Plates / Side x 8 + 5 Partials
Low Cable Crossover:
20 Each hand x 8 (3 Sets)
DB Rear Delt Fly:
2 Sets of 20
DB Partial Lateral's
2 Sets of 20
DB 6-Ways
15's x 8 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 + 15 Second Iso-Hold
Overhead Rope Extension
100 x 8 (3 Sets)
100 x 8 + 6 Partials
Post-Workout:
Protein Blueberry Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-02-2019, 06:16 AM #4488
Mesocycle #12
Week 8 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
One Arm Barbell Row:
2-25lb Plates x 8 (3 Sets)
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 5 (5 Sets)
Straight Arm Pulldowns
50 Each Hand x 10 (3 Sets)
FacePull
100 x 12 (2 Sets)
Reverse Curl
65 x 12 (3 Sets)
65 x 12 + 5 Partials
Preacher Curl
65 x 8 (3 Sets)
65 x 8 + Iso-Hold
Post-Workout:
Carrot Cake Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-03-2019, 06:40 AM #4489
Mesocycle #12
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
Flat DB Bench
80's x 8 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Stretch Push-Up:
2 Sets to Failure
DB Side Lateral
30's x 10 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 10 (2 Sets)
100 x 10 + 15 Second Iso-Hold
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
S'mores Loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-04-2019, 05:47 AM #4490
Mesocycle #12
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
Low Cable Rows:
120 x 10 (3 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Cable Pullover
100 x 10 (2 Sets)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Cheesy Chicken Steak Sandwich & Cajun Potato Wedges
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-04-2019, 10:42 AM #4491
awesome job, young man
MY LORD OF LORDS!!!
-
07-05-2019, 06:56 AM #4492
Mesocycle #12
Week 8 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
Lying Leg Curl
110 x 8 (3 Sets)
110 x 8 + 15 Partials + 10 Second Iso-Hold
Leg Press (Low Feet Placement): (3:1:1:1)
4 Plates/Side x 15
5 Plates/Side x 12
6 Plates/Side x 7
7 Plates/Side x 7
8 Plates/Side x 7
Bulgarian Split Squat:
20's x 8
25's x 8
40's x 8
50's x 8 + 10 Partials (2 Sets)
Leg Extension:
50 Each Leg x 10 (3 Sets)
50 Each Leg x 10 + 15 Partials + 15 Second Iso-Hold
Cable Pull-Through:
100 x 10 (4 Sets)
Post-Workout:
Ample Hills PB Wins the Cup
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-08-2019, 07:28 AM #4493
Mesocycle #13
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
DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Incline Smith Bench Press:
135 x 6
225 x 6 (2 Sets)
HS Machine Press:
4 Plates/Side x 8 , 5, 4 (Rest Pause)
HS Chest Fly:
140 x 8
140 x 8, 5, 4 (Rest Pause)
Single Arm Rear Delt Cable Fly:
2 Sets of 25
Reverse HS Shoulder Press:
25 Plate/Side x 10
2-25 Plates/Side x 10
2-25 Plates/Side x 10, 8, 6 (Rest Pause)
DB Incline Front Raise:
20's x 15 (2 Sets)
Rope Pushdown:
100 x 10
120 x 10, 8, 6 (Rest Pause)
Lying DB Skullcrusher:
25's x 10
30's x 12, 7, 5 (Rest Pause)
Post-Workout:
Protein Peanut Butter Cups
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-09-2019, 06:05 AM #4494
Mesocycle #13
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
Incline Braced DB Rows:
30's x 12
35's x 12
45's x 12
45's x 12, 7, 5 (Rest Pause)
Assisted Chins:
BW x Failure (2 Sets)
Low Cable Rows:
80 x 10
100 x 10
140 x 8,6,5 (Rest Pause)
DB Pullover:
60 x 10 (2 Sets)
Standing DB Row:
50 x 12 (2 Sets)
Drag Curl:
45 x 10
45 x 10,7,5 (Rest Pause)
DB Concentration Preacher Curls:
20's x 10 (3 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-10-2019, 06:09 AM #4495
Mesocycle #13
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
Incline DB Bench Press:
50' x 10
80's x 12 (3 Sets)
HS Chest Fly:
100 x 10
140 x 8,6,4 (Rest Pause)
Stretch Push-Ups:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (3 Sets)
DB Side Lateral's
30's x 8 (2 Sets)
30's x 8,5,4 (Rest Pause)
Dual Handle Pushdown:
100 x 12
100 x 10,7,5 (Rest Pause)
Smith Close Grip Bench Press:
225 x 6 (3 Sets)
Post-Workout:
Banana Spice Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-11-2019, 06:21 AM #4496
Mesocycle #13
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
Wide Grip Pulldown:
120 x 10 (3 Sets)
Single Arm Low Cable Row:
35 Each Hand x 8 (2 Sets)
35 Each Hand x 8,5,4 (Rest Pause)
Facepulls to Mid Back
100 x 10
140 x 12 (2 Sets)
HS Chest Supported Row:
50 Each Hand x 8 (2 Sets)
50 Each Hand x 8,5,4 (Rest Pause)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
75 x 15,8,6 (Rest Pause)
BB Curl (4:1:1:1)
65 x 8 (2 Sets)
Post-Workout:
Pretzel Bun Sandwiches
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-12-2019, 06:28 AM #4497
Mesocycle #13
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
Lying Leg Curl:
55 x 10
100 x 10
140 x 10
170 x 10 (2 Sets)
Hammer Strength V-Squat: (3:1:1:1)
210 x 10
270 x 10
350 x 10 (2 Sets)
Reverse Lunge:
25lb KB x 10
25lb KB x 10, 7, 5 (Cluster Set)
Dumbbell Squat:
130 x 12, 10, 8 (Cluster Set)
Barbell Stiff Leg Deadlift:
135 x 10
225 x 8
275 x 8 (2 Sets)
Post-Workout:
Jeni's Gooey Butter Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-15-2019, 05:38 AM #4498
Mesocycle #13
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
DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Incline Smith Bench Press:
135 x 6
225 x 6-8 (2 Sets)
HS Machine Press:
4 Plates/Side x 6
4 Plates/Side x 8 , 5, 4 (Rest Pause)
Low Cable Crossover:
20 Each Hand x 8
20 Each Hand x 8, 5, 4 (Rest Pause)
Single Arm Rear Delt Cable Fly:
2 Sets of 25
Landmind Shoulder Press:
45 Plate x 8 (2 Sets)
DB Incline Front Raise:
20's x 15 (2 Sets)
Rope Pushdown:
100 x 10
120 x 10, 8, 6 (Rest Pause)
Lying DB Skullcrusher:
25's x 10
30's x 12, 7, 5 (Rest Pause)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-16-2019, 05:18 AM #4499
Mesocycle #13
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
Incline Braced DB Rows:
50's x 12
50's x 12, 7, 5 (Rest Pause)
Assisted Chins:
BW x Failure (2 Sets)
Banded HyperExtensions:
Band X Failure (2 Sets)
Straight Arm Pulldowns:
60 x 10 (2 Sets)
Standing DB Row:
50 x 12 (2 Sets)
Drag Curl:
45 x 10
45 x 10,7,5 (Rest Pause)
DB Concentration Preacher Curls:
20's x 10 (2 Sets)
Post-Workout:
Cocoa Banana Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-17-2019, 05:36 AM #4500
Mesocycle #13
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
Incline DB Bench Press:
50' x 10
80's x 12 (2 Sets)
HS Chest Fly:
100 x 10
140 x 8,6,4 (Rest Pause)
Stretch Push-Ups:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (2 Sets)
DB Side Lateral's
30's x 8
30's x 8,5,4 (Rest Pause)
Dual Handle Pushdown:
100 x 12
100 x 10,7,5 (Rest Pause)
DB Floor Press:
70's x 10 (2 Sets)
Post-Workout:
Outright Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
Bookmarks