Results 4,561 to 4,575 of 4675
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10-08-2019, 05:46 AM #4561
Mesocycle #14
Week 7 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
HS Machine Bench
3 Plates+25/Side x 12 (3 Sets)
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 6
3-25/Side x 6
3-25 + 10/Side x 6
HS Machine Fly:
140 x 10 + 10 Partials (3 Sets)
DB Side Lateral's
20's x 20 (4 Sets)
Rear Delt DB Swings:
25's x 25 (4 Sets)
V Bar Pressdowns
140 x 8 (4 Sets)
Lying DB Skullcrusher:
35's x 10 (4 Sets)
Post-Workout:
Animal Pro Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-09-2019, 03:47 AM #4562
Mesocycle #14
Week 7 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
Single Arm Supinated Low Cable Row
40 Each Hand x 10 (4 Sets)
Neutral Grip Pulldown:
110 x 10 (4 Sets)
V-Bar Pullover:
100 x 8 (4 Sets)
Pinwheel Curl: (4:1:1:1)
30's x 10 (4 Sets)
Preacher Curls: (3:1:1:1)
65 x 8 (4 Sets)
Post-Workout:
Mesocycle #14
Week 7 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
DB Twist Press:
70's x 8 (4 Sets)
A1: Cable Crossover
30 Each Hand x 8 (3 sets)
A2: HS Decline Chest Press
3 Plates/Side x 8 (3 Sets)
B1: HS Rear Laterals
70 x 15 (3 Sets)
B2: DB Bent over Swings
25's x 20 (3 Sets)
C1: Diamond Grip Push-Ups
BW x Failure (4 Sets)
C2: Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
S'mores Brownie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-10-2019, 05:44 AM #4563
Mesocycle #14
Week 7 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
DB Twist Press:
70's x 8 (4 Sets)
A1: Cable Crossover
30 Each Hand x 8 (3 sets)
A2: HS Decline Chest Press
3 Plates/Side x 8 (3 Sets)
B1: HS Rear Laterals
70 x 15 (3 Sets)
B2: DB Bent over Swings
25's x 20 (3 Sets)
C1: Diamond Grip Push-Ups
BW x Failure (4 Sets)
C2: Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Mexican Dirty Rice Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-11-2019, 03:45 AM #4564
Mesocycle #14
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
Leg Extension: (2:1:3:1)
60 Each Leg x 8 + 15 Second Hold (3 Sets)
Leg Press:
8 Plates/Side x 10 (4 Sets)
Paused Safety Bar Squat (2:1:1:1)
225 x 12 (3 Sets)
Lying Leg Curl
110 x 12 (4 Sets)
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Ample Hills The Hook
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-14-2019, 03:54 AM #4565
Mesocycle #14
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 Row
75 x 8 (4 Sets)
Stretchers
100 x 10 (3 Sets)
Pronated T-Bar Supported Chest Rows
75 x 8 (3 Sets)
FacePulls:
150 x 12 (2 Sets)
EZ Bar Preacher Curl (4:1:1:1)
50 x 12 (3 Sets)
Alternate DB Curl (3:1:1:1)
30's x 10 (4 Sets)
Post-Workout:
Pumpkin Bread
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-15-2019, 03:43 AM #4566
Mesocycle #14
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
HS Machine Bench
4 Plates/Side x 8 (3 Sets)
Incline Smith Bench Press:
1-25/Side x 8
2-25/Side x 8
3-25/Side x 8 (2 Sets)
DB Bench:
60's x 10
80's x 10 --> 70's x 8 --> 60's x 10
HS Machine Fly:
100 x 10 + 10 Partials (3 Sets)
DB Side Lateral's
30's x 8 (4 Sets)
Rear Delt DB Swings:
30's x 15 (4 Sets)
Dual Rope Pressdowns
140 x 12 (4 Sets)
Overhead Rope Extension
35's x 10 + 15 Second Stretch (4 Sets)
Post-Workout:
Pumpkin Loaf with Almond Butter
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-16-2019, 05:44 AM #4567
Mesocycle #14
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
Braced Incline Row:
40's x 10 (3 Sets)
Neutral Grip Pulldown:
110 x 8 (3 Sets)
V-Bar Pullover:
100 x 10 (3 Sets)
Stretchers:
100 x 10 (3 Sets)
HS Preacher Curl
30 x 15 (4 Sets)
Reverse Curl (3:1:1:1)
65 x 15 (4 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-17-2019, 04:39 AM #4568
Mesocycle #14
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
DB Twist Press:
70's x 8 (4 Sets)
A1: Cable Crossover
30 Each Hand x 8 (3 sets)
A2: HS Decline Chest Press
3 Plates/Side x 8 (3 Sets)
B1: HS Rear Laterals
70 x 15 (3 Sets)
B2: DB Bent over Swings
25's x 20 (3 Sets)
C1: V-Bar Pushdown (3:1;1:1)
140 x 8 (4 Sets)
C2: DB Lying Extensions
30's x 12 (4 Sets)
Post-Workout:
Blueberry Glazed Loaf:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-18-2019, 07:29 PM #4569
Mesocycle #14
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
Goblet Squat:
100 x 10 (3 Sets)
Leg Press:
8 Plates/Side x 10
-- Slow Negatives --
8 Plates/Side x 3 --> 7 Plates/Side x 3 --> 6 Plates/Side x 3 --> 5 Plates/Side x 3 --> 4 Plates/Side x 3 --> 3 Plates/Side x 3 --> 2 Plates/Side x 3
HS V-Squat: (3:1:1:1)
330 x 8 (5 Sets)
Lying Leg Curl
80 x 10
120 x 10
140 x 10
140 x 12 ---> 120 x 10 --> 100 x 10
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Summer of Love Ample Hills
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-21-2019, 04:38 AM #4570
Mesocycle #14
Week 9 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 Row
75 x 8 (4 Sets)
Assisted Chin-Ups
50 Reps
Low Cable Rows:
100 x 10 (4 Sets)
DB Pullover:
70 x 10 (4 Sets)
EZ Bar Preacher Curl (4:1:1:1)
50 x 12 (3 Sets)
Hammer Curl (3:1:1:1)
30's x 10 (4 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-22-2019, 05:01 AM #4571
Mesocycle #14
Week 9 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
DB Bench
100's x 8 (3 Sets)
Incline Smith Bench Press:
1-25/Side x 10
2-25/Side x 10
3-25/Side x 10
Hex Bench Press:
60's x 10 (3 Sets)
Cable Crossover
20 (Each Hand) x 10 + 10 Partials (3 Sets)
Rear Delt DB Swings:
30's x 20 (4 Sets)
HS Machine Rear Delt Fly (5:1:1:1)
70 x 8 (3 Sets)
Dual Rope Pressdowns
140 x 10 (4 Sets)
Overhead Rope Extension
35's x 10 + 15 Second Stretch (4 Sets)
Post-Workout:
Protein Brownies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-23-2019, 04:59 AM #4572
Mesocycle #14
Week 9 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
Braced Incline Row:
40's x 10 (3 Sets)
Neutral Grip Pulldown:
110 x 8 (4 Sets)
V-Bar Pullover:
100 x 10 (4 Sets)
Cable Hammer Curl
70 x 15 (4 Sets)
Reverse Curl (3:1:1:1)
65 x 15 (4 Sets)
Post-Workout:
Animal Pro Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-24-2019, 05:10 AM #4573
Mesocycle #14
Week 9 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
Incline Smith Bench Press:
1-25 Plate/Side x 25
1-25 Plate + 10/Side x 20
2-25 Plates/Side x 15
2-25 Plates+10/Side x 10
A1: DB Twist Press
50's x 8 (3 sets)
A2: HS Decline Chest Press
3 Plates/Side x 8 (3 Sets)
B1: HS Side Laterals
70 x 15 (3 Sets)
B2: DB Bent over Swings
25's x 30 (3 Sets)
C1: Underhand Single Arm Pushdown's
20 x 8 (4 Sets)
C2: DB Lying Extensions
30's x 12 (4 Sets)
Post-Workout:
Quest RTD Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-25-2019, 04:53 AM #4574
Mesocycle #14
Week 9 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
Goblet Squat:
110 x 10 (3 Sets)
HS V-Squat: (3:1:1:1)
150 x 8
200 x 8
250 x 8
300 x 8
350 x 8 ---> 150 x Failure
Lying Leg Curl
80 x 10
120 x 10
170 x 8 (3 Sets)
Leg Press (Feet Close)
2 Plates/Side x 8
4 Plates/Side x 8
6 Plates/Side x 8 --> 3 Plates/Side x Failure
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Ample Hills PB Takes a Dip
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-28-2019, 04:38 AM #4575
Mesocycle #14
Week 10 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 Row
75 x 10 (4 Sets)
Assisted Chin-Ups
55 Reps
Low Cable Rows:
100 x 8 (4 Sets)
Single Arm Supinated Pulldown:
35 Each Hand x 8 (3 Sets)
EZ Bar Preacher Curl (4:1:1:1)
50 x 12 (3 Sets)
Reverse Curl (3:1:1:1)
60 x 10 (4 Sets)
Post-Workout:
Select Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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