Results 4,411 to 4,425 of 4675
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03-11-2019, 03:48 AM #4411
Mesocycle #10
Week 5 Day 1
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
Smith Machine Row:
25/Side x 15
2-25/Side x 12
3-25/Side x 4
3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12
DB Pullover:
65 x 12 (2 Sets)
DB Row:
90's x 8 (2 Sets)
1 Arm Supinated Lat Pulldown:
35 Each Hand x 8 (3 Sets)
BB Curl 21's
55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)
DB Incline Curl:
25's x 12 (2 Sets)
Post-Workout:
Redcon1 BAR
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-12-2019, 06:40 AM #4412
Mesocycle #10
Week 5 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
Incline DB Bench Press:
80's x 10
90's x 10
100's x 8
110's x 8 --> 80's x 8 --> 60's x 12
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
Low Cable Crossover:
45 Each Hand x 15 (2 Sets)
Pronated Incline Dumbbell Fly:
40's x 12 (2 Sets)
HS Rear Delt Raise:
80 x 20 --> 60 x 10 (2 Sets)
DB Shoulder Laterals:
35's x 8 (2 Sets)
V-Bar Tricep Pushdown:
140 x 12-15 (2 Sets)
Lying DB Skullcrusher:
35's x 10-12 (2 Sets)
Post-Workout:
Cereal + Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-13-2019, 03:48 AM #4413
Mesocycle #10
Week 5 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
Braced Dumbbell Rows:
50's x 12 (2 Sets)
Straight Bar Pronated Low Cable Rows: (2:1:2:1)
100 x 10 (2 Sets)
Cable Pullover
70 x 10 (3 Sets)
Back Extension
BW x 25 (2 Sets)
Hammer Curl
30's x 10 (2 Sets)
30's x 10 --> 25's x 8 --> 20's x 10
Preacher Curl: (3:1:1:1)
40 Each Hand x 8 (2 Sets)
Post-Workout:
S'mores Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-14-2019, 06:57 AM #4414
Mesocycle #10
Week 5 Day 4
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 Machine Press
4 Plates/Side x 8 (2 Sets)
HS Chest Fly: (3:1:1:1)
160 x 8 --> 120 x 10 --> 90 x 20
Front DB Fly:
30's x 12 (2 Sets)
A1: DB Rear Delt Destroyer
20's x 20
25's x 50 --> 20's x 30 --> 15's x 25
A2: DB Side Lateral's
35's x 8
35's x 8 --> 25's x 10 --> 20's x 20
Dual Handle Pushdown:
140 x 15 (2 Sets)
Overhead Tricep Cable Extension
30's x 15 (2 Sets)
Post-Workout:
English Muffins & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-15-2019, 03:47 AM #4415
Mesocycle #10
Week 5 Day 5
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: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)
Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
6 Plates/Side x 8 (2 Sets)
DB Goblet Squat:
110's x 8 (2 Sets)
Reverse Lunges:
** Back and forth between legs no rest **
15-20 Steps (2 Sets)
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Feta and Spinach Stuffed Bacon Jalapeño Cheddar Burger & Cajun Potato Wedges
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-18-2019, 06:52 AM #4416
Mesocycle #10
Week 6 Day 1
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
T-Bar Row
3-25lb Plates x 15
4-25/Side x 12
5-25/Side x 4
6-25/Side x 8 --> 5-25/Side x 8 -> 4-25/Side x 12
1 Arm Supinated Lat Pulldown:
35 Each Hand x 8 (3 Sets)
DB Pullover:
70 x 12 (2 Sets)
DB Row:
90's x 8 (2 Sets)
BB Curl 21's
55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)
DB Hammer Curl
35's x 8 --. 30's x 8 --> 25's x 12
EZ Bar Curl:
90 x 8 --> 70 x 8 --> 60 x 8
Post-Workout:
Peanut Butter & Banana Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-19-2019, 06:44 AM #4417
Mesocycle #10
Week 6 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
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
Low Cable Crossover:
45 Each Hand x 15 (2 Sets)
Decline Dumbbell Fly:
45's x 12 (2 Sets)
Tricep Assisted Dips:
BW X Failure (2 Sets)
DB Rear Delt Destroyer
30's x 60 --> 25's x 30 --> 20's x 30
DB Shoulder Laterals:
30's x 15 (2 Sets)
Lying Cable Upright Row:
90 x 8 --> 70 x 8 --> 50 x 8
V-Bar Tricep Pushdown:
140 x 12-15 (2 Sets)
Lying DB Skullcrusher:
35's x 10-12 (2 Sets)
Post-Workout:
PB&J and Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-20-2019, 06:41 AM #4418
Mesocycle #10
Week 6 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
Braced Dumbbell Rows:
50's x 12
55's x 8 --> 45's x 8 --> 35's x 8
S Low Cable Rows: (2:1:2:1)
160 x 8 (2 Sets)
Cable Pullover
70 x 12 (3 Sets)
Back Extension
BW x 25 (2 Sets)
EZ Bar Curl
85 x 8 (2 Sets)
Preacher Curl: (3:1:1:1)
40 Each Hand x 8 (2 Sets)
40 Each Hand x 8 --> 30 Each Hand x 8 --> 20 Each Hand x 8 --> 10 Each Hand x 15
Post-Workout:
Chocolate PB Lean Drizzled Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-21-2019, 07:06 AM #4419
Mesocycle #10
Week 6 Day 4
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 Machine Press
4 Plates/Side x 8 (2 Sets)
4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10 + 10 Partials
HS Chest Fy:
160 x 8 (2 Sets)
Stretch Push-Up:
BW X Failure (2 Sets)
HS Side Lateral's
90 x 10 + 10 Partials (2 Sets)
DB Rear Delt Destroyer
25's x 50 --> 20's x 30 --> 15's x 25
Dual Handle Pushdown:
140 x 15 (2 Sets)
Overhead Tricep Cable Extension
70 x 12 (2 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-22-2019, 03:51 AM #4420
Mesocycle #10
Week 6 Day 5
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: (3:1:1:1)
120 x 15 (3 Sets)
Hammer Strength V-Squat: (3:1:1:1)
190 x 15
230 x 12
270 x 8
310 x 4
350 x 8 --> 270 x 8 --> 230 x 8 --> 190 x 10
Smith Squat 1.5's:
135 x 15 (2 Sets)
One Leg-LegPress:
2 Plates/Side x 10 (2 Sets)
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Graeter's Mint Cookie & Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-25-2019, 06:20 AM #4421
Mesocycle #11
Week 1 Day 1
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
Low Cable Rows:
80 x 20
100 x 15
120 x 10
140 x 8
160 x 6 --> 120 x 8
DB Row:
70 x 10
80 x 10
100 x 8
Chins:
BW x Failure (2 Sets)
Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8
Neutral Grip Pulldown:
120 x 8 (2 Sets)
BB Curl:
45 x 10
55 x 10
65 x 12
75 x 8
DB Hammer Curl:
30's x 20 (2 Sets)
Post-Workout:
Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-26-2019, 06:36 AM #4422
Mesocycle #11
Week 1 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
Decline DB Bench Press:
80's x 10
90's x 10
100's x 8
100's x 8 --> 80's x 12
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
HS Machine Press:
3 Plates/Side x 12 + 7 + 4 Rest Pause
HS Machine Fly:
140 x 10 (2 Sets)
HS Shoulder Press:
90 Each Hand x 8 (2 Sets)
DB Shoulder Laterals:
20's x 10
30's x 10 --> 25's x 8 --> 20's x 10 --> 15's x 15
HS Rear Delt Raise:
70 x 25 (2 Sets)
V-bar Pushdown:
140 x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (2 Sets)
Post-Workout:
Protein Shake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-27-2019, 03:53 AM #4423
Mesocycle #11
Week 1 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
Wide Grip Pulldown:
110 x 12 (3 Sets)
Supinated 1 Arm Pulldowns:
35 Each Hand x 10 (2 Sets)
Chest Supported Row:
3-45 Plates x 10 (3 Sets)
HyperExtensions:
BW x Failure (2 Sets)
Preacher Curls:
75 x 8 (2 Sets)
Reverse Curls:
40 x 20 (2 Sets)
Post-Workout:
Protein Birthday Cake Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-28-2019, 06:03 AM #4424
Mesocycle #11
Week 1 Day 4
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
Slight Incline DB Bench:
80's x 12 (3 Sets)
Hex Press:
70's x 10 (3 Sets)
Stretch Push-Ups:
BW x Failure (2 Sets)
A1: DB Side Lateral Partials
2 Sets of 20
A2: Smith Shoulder Press
2 Sets of 6
Dual Handle Pushdown:
120 x 12 (2 Sets)
Lying DB Skullcrusher:
30's x 15 (2 Sets)
Post-Workout:
Carrot Cake Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-29-2019, 03:47 AM #4425
Mesocycle #11
Week 1 Day 5
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:
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials
HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 8 (2 Sets)
Feet High Leg Press
1 Plate/Side x 6 --> 2 Plate/Side x 6 --> 3 Plate/Side x 6 --> 4 Plate/Side x 6 --> 5 Plates/Side x 6
DB Split Squat:
40's x 10 --> 30's x 10 -- > 20's x 20
DB Stiff Leg Deadlifts:
130's x 10 (2 Sets)
Post-Workout:
Jalapeno & Maple Chipolte Bacon Stuffed Chicken Breast with Mambo Glaze and Tikka Masala Fried Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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