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  1. #3886
    FREAK cook's Avatar
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    Ft.Worth Texas
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    Looking good Bob.Nice work on that squat.I envy you.I fear my squatting days are done.

  2. #3887
    OLYMPIAN The Solution's Avatar
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    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


  3. #3888
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    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


  4. #3889
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    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


  5. #3890
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,054
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    2148043

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    Mesocycle #3
    Week 1 Day 4
    Deload Week


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


    Machine Shoulder Press:
    80 Each Hand x 10 (4 Sets)


    Machine Side Laterals:
    50 x 10 (3 Sets)


    Rear Dely Machine Fly:
    75 x 10 (4 Sets)


    Dumbbell Shrugs:
    90’s x 8 (4 Sets)


    A1:Standing Bicep Cable Curl
    20 Each Hand x 10 (4 Sets)


    A2: Tricep Overhead Extension
    42.5 x 10 (4 Sets)


    B1: DB Curls
    25’s x 12 (3 Sets)


    B2: Tricep Extension
    10 Each Hand x 12 (3 Sets)




    Post-Workout:
    French Dip & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3891
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,054
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    Mesocycle #3
    Week 1 Day 1


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


    Squat:
    290 x 5
    315 x 5
    335 x 5
    315 x 5
    290 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Bacon, Ham & Cheese Turkey Burger & Sweet Potato Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #3892
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,054
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    Mesocycle #3
    Week 1 Day 2


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


    Incline DB Bench:
    70’s x 5
    80’s x 5
    90’s x 5
    80’s x 5
    70’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:
    Waffle Breakfast Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3893
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    14,054
    Rep Power
    2148043

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    Mesocycle #3
    Week 1 Day 3


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


    Dumbbell Row:


    60’s x 5
    70’s x 5
    80’s x 5
    70’s x 5
    60’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




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


  9. #3894
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,054
    Rep Power
    2148043

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    Mesocycle #3
    Week 1 Day 4


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


    Machine HS Shoulder Press:


    1 Plate + 25/Side x 5
    1 Plate + 35/Side x 5
    2 Plates/Side x 5
    1 Plate + 35/Side x 5
    1 Plate + 25/Side x 5
    1 Plate + 10/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Chicken & Rice,
    Protein Sludge bowl with Poptarts, Strawberries, Apples, Chex, and Cinnamon Toast Crunch


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


  10. #3895
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,054
    Rep Power
    2148043

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    Mesocycle #3
    Week 1 Day 5


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


    Squat:
    290 x 5
    315 x 5
    335 x 5
    315 x 5
    290 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    S'mores Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3896
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    14,054
    Rep Power
    2148043

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    Mesocycle #3
    Week 2 Day 1


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


    Squat:
    300 x 5
    320 x 5
    340 x 5
    320 x 5
    300 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Garlic & Parmasean Chicken/Shrimp + Rice & Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3897
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    14,054
    Rep Power
    2148043

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    Mesocycle #3
    Week 2 Day 2


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


    Incline DB Bench:
    75’s x 5
    85’s x 5
    95’s x 5
    85’s x 5
    75’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:
    Wegmans Apple Pie Bilay:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3898
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,054
    Rep Power
    2148043

    Default

    Mesocycle #3
    Week 2 Day 3


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


    Dumbbell Row:


    65’s x 5
    75’s x 5
    85’s x 5
    75’s x 5
    65’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:
    Fried Rice:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #3899
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,054
    Rep Power
    2148043

    Default

    Mesocycle #3
    Week 2 Day 4


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


    Machine HS Shoulder Press:


    1 Plate + 35/Side x 5
    2 Plates/Side x 5
    2 Plates + 10.Side x 5
    2 Plates/Side x 5
    1 Plate + 35/Side x 5
    1 Plate + 20/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Brownie Sundae


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


  15. #3900
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,054
    Rep Power
    2148043

    Default

    Mesocycle #3
    Week 2 Day 5


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


    Squat:
    300 x 5
    320 x 5
    340 x 5
    320 x 5
    300 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Little G Cowboy Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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