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  1. #4051
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,930
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    Mesocycle #6
    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


    Squat
    365 x 5 (4 Sets)


    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)


    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)


    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)


    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)


    Post-Workout:
    Little G's Chocolate Mint Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4052
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,930
    Rep Power
    2148037

    Default

    Mesocycle #6
    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 dumbbell bench press 3-4 8-12
    90's x 10 (4 Sets)
    1 arm suit case rows 3-4 8-12
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)


    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)


    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)


    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)


    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)


    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)


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


  3. #4053
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,930
    Rep Power
    2148037

    Default

    Mesocycle #6
    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


    V-Squat Reverse Squat (hamstring focus)
    225 x 12 (3 Sets)
    225 x 12+4+3 (Rest Pause)


    V squat machine (Facing Front)
    160 x 12 (3 Sets)
    160 x 12+6+3 (Rest Pause)


    Leg Extension
    50 Each Leg x 15 (3 Sets)
    50 Each Leg x 15 + 5 + 3 (Rest Pause)


    Single Leg Prone Leg Curl
    40 Each Leg x 15 (3 Sets)
    40 Each Leg x 15 + 6 + 3 (Rest Pause)


    Donkey Calf Raise
    3 Plates x 10 (3 Sets)
    3 Plates x 10+5+3 (Rest Pause)


    Leg Press Calf Press
    3 Plates/Side x 10 (3 Sets)
    3 Plaets/Side x 10+6+3 (Rest Pause)


    Post-Workout:
    Whey, Yogurt, Berries & Chocolate Shavings:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4054
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,930
    Rep Power
    2148037

    Default

    Mesocycle #6
    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


    Meadows Row
    45 x 12 (4 Sets)


    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)


    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)


    Bent over dumbbell rows (to mid back)
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)


    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)


    Post-Workout:
    Nestle Cinnamon Roll Cookies:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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