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  1. #3871
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #2
    Week 5 Day 4


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


    Dumbbell press:
    100's x 6 (4 Sets)


    EZ Bar Upright rows;
    70 x 8 (4 Sets)


    Machine laterals:
    40 x 15
    50 x 12
    50 x 10
    60 x 8


    Cable crosses for rear delts;
    10 Each Hand x 15
    10 Each Hand x 12
    15 Each Hand x 10
    15 Each Hand x 8


    Flat bench under smith:
    225 x 6 (4 Sets)


    A1: HS Machine press
    2 Plates x 15
    2 Plates + 10 x 12
    2 Plates + 25 x 10
    2 Plates + 25 x 8


    A2: Pec Dec
    80 x 15
    90 x 12
    100 x 10
    110 x 8


    Post-Workout:
    Burritos & Asparagus
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3872
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Mesocycle #2
    Week 5 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:


    5 Guys Burger
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3873
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    2148163

    Default

    Mesocycle #2
    Week 5 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


    Post-Workout:
    Beef, Rice, and Broccoli
    [img]Mesocycle #2
    Week 5 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


    Post-Workout:
    Beef, Rice, and Broccoli
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #3874
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 6 Day 1


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


    Seated military press in smith machine:
    135 x 6 (4 Sets)


    Hammer strength machine press:
    3 Plates/Side x 8 (4 Sets)


    Dumbbell laterals;
    20's x 15
    25's x 12
    25's x 10
    25's x 8


    Rear delts pec deck:
    50 x 20 (4 Sets)


    Hammer strength chest press incline:
    135 x 6 (4 Sets)


    Peck deck flyes:
    80 x 20 (4 Sets)


    Post-Workout:
    B&J Chocolate Peppermint Crunch
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3875
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 6 Day 2


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


    Underhand rows smith:
    3-25's x 6 (4 Sets)


    Deadlifts from ground:
    275 x 8 (4 Sets)


    Cable rows with narrow neutral grip:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Cable Pull downs:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Standing ez curl bar narrow grip:
    25 Each Side x 6 (4 Sets)


    Machine curls:
    30 Each Hand x 15
    30 Each Hand x 12
    30 Each Hand x 10
    30 Each Hand x 8


    Tricep press downs cable:
    135 x 6 (4 Sets)


    Tricep French press:
    100 x 15
    100 x 12
    100 x 10
    100 x 8


    Post-Workout:
    Steak, Potatoes & Asparagus
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3876
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Feb 2009
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    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
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    2149336

    Default

    Quote Originally Posted by The Solution View Post
    Awesome, Bob!

    The most I've ever deadlifted was 365 for a sloppy round-backed single.

  7. #3877
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Going to see if I can do better today !
    Quote Originally Posted by Curt James View Post
    Awesome, Bob!

    The most I've ever deadlifted was 365 for a sloppy round-backed single.
    Mesocycle #2
    Week 6 Day 3


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


    Hack Squats;
    2 Plates/Side x 6 (4 Sets)


    Stiff legged deads:
    225 x 8 (4 Sets)


    Leg press:
    4 Plates/Side x 20
    5 Plates/Side x 15
    6 Plates/Side x 12
    6 Plates/Side x 10


    Leg Extensions:
    40 Each Leg x 15 (4 Sets)


    Lying leg curls:
    110 x 8 (4 Sets)


    Machine Glute kickbacks;
    30 x 8 (4 Sets)


    Seated calf machine:
    2 Plates x 8 (4 Sets)


    Toe raises off machine leg press:
    4 Plates x 20 (4 Sets)


    Post-Workout
    Chocolate Banana Waffles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3878
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 6 Day 4


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


    Dumbbell press:
    100's x 6 (4 Sets)


    EZ Bar Upright rows;
    70 x 8 (4 Sets)


    Machine laterals:
    40 x 15
    50 x 12
    50 x 10
    60 x 8


    Cable crosses for rear delts;
    10 Each Hand x 15
    10 Each Hand x 12
    15 Each Hand x 10
    15 Each Hand x 8


    Flat bench under smith:
    225 x 6 (4 Sets)


    A1: HS Machine press
    2 Plates x 15
    2 Plates + 10 x 12
    2 Plates + 25 x 10
    2 Plates + 25 x 8


    A2: Pec Dec
    80 x 15
    90 x 12
    100 x 10
    110 x 8


    Post-Workout:
    Mexican Burrito & Chips + Salsa
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3879
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 6 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:
    Pulled Chicken Sandwich + Fries:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3880
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 6 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


    Post-Workout:
    Stuffed Peppers
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3881
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 1
    Deload Week


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


    Dumbbell Bench press
    60’s x 10
    70’s x 8
    80’s x 6
    90’s x 4
    60’s x 12


    Incline Hammer press
    135 x 8 (4 Sets)


    Machine Flys
    100 x 10 (3 Sets)


    Cable Crossover
    20 Each Hand x 12 (2 Sets)


    Floor Skullcrusher
    100 x 8 (3 Sets)


    Tricep Pressdown
    100 x 10 (3 Sets)


    Rope Pushdown:
    100 x 10 (2 Sets)




    Post-Workout:
    Buffalo Mac & Cheese
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3882
    FREAK cook's Avatar
    Join Date
    Apr 2009
    Location
    Ft.Worth Texas
    Posts
    8,681
    Rep Power
    2147955

    Default

    Looking good Bob.Nice work on that squat.I envy you.I fear my squatting days are done.

  13. #3883
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
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    2148163

    Default

    As I get older I won't be going as heavy. I am starting to focus on longevity. As much as I love squatting heavy think about all the spinal compression and what that can do over the years.
    Quote Originally Posted by cook View Post
    Looking good Bob.Nice work on that squat.I envy you.I fear my squatting days are done.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #3884
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 2
    Deload Week


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


    Rack Deads:
    225 x 10 (4 Sets)


    Low Row Hammer Strength Machine:
    30 Each Hand x 10 (4 Sets)


    Close Grip Pulldown:
    100 x 8 (3 Sets)


    Low Cable Row
    100 x 10 (3 Sets)




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


  15. #3885
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 3
    Deload Week


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


    Single Leg Leg Curl
    30 Each Leg x 12 (4 Sets)


    Squats:
    225 x 12 (5 Sets)


    Hack Squats:
    2 Plates/Side x 10 (4 Sets)


    Leg press
    6 Plates/Side x 10 (4 Sets)


    Lying Leg Curl:
    100 x 10 (4 Sets)


    Stiff Leg Deadlifts (On Smith):
    2-25’s/Side x 10 (4 Sets)




    Post-Workout:
    Thanksgiving Burger & Mac n Cheese


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


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