Results 3,856 to 3,870 of 4675
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03-16-2017, 07:20 AM #3856
Mesocycle #2
Week 3 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 PB Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-17-2017, 07:06 AM #3857
Mesocycle #2
Week 3 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:
Ham & Cheese Omelette and Sweet Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-17-2017, 07:20 AM #3858
Had me fiesta omelette at Waffle House last night.3 eggs cheese grilled onions and jalapeno peppers.
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03-18-2017, 06:23 AM #3859
Mesocycle #2
Week 3 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:
Chicken, Potatoes, Corn and Veggies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-19-2017, 06:17 AM #3860
Mesocycle #2
Week 3 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:
Pancakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-21-2017, 06:43 AM #3861
Mesocycle #2
Week 4 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:
Chicken Sandwich, Potatoes, Veggies & Sludge
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-22-2017, 06:55 AM #3862
Mesocycle #2
Week 4 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:
Chocolate Chip Protein Scones
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-23-2017, 06:39 AM #3863
Mesocycle #2
Week 4 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
California Pizza Kitchen
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-24-2017, 06:47 AM #3864
Mesocycle #2
Week 4 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:
Turkey, Cinnamon Sugar Sweet Potatoes & Veggies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-25-2017, 06:22 AM #3865
Mesocycle #2
Week 4 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:
PB & Banana Omelette, Potatoes and Broccoli
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-26-2017, 08:15 AM #3866
Mesocycle #2
Week 4 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:
B&J Chocolate PB Cup
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-28-2017, 06:53 AM #3867
Mesocycle #2
Week 5 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:
Bacon Mac and Cheeseburger
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-29-2017, 06:47 AM #3868
Mesocycle #2
Week 5 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:
Chicken, Sweet Potato Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-30-2017, 05:50 AM #3869
Mesocycle #2
Week 5 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
Bread Pudding
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-30-2017, 03:50 PM #3870
365 x 7
new Squat PR
https://www.youtube.com/watch?v=Wx0x-ZQaLzo
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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