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  1. #4636
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    Mesocycle #16
    Week 5 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


    High Incline Bench Press
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    75's x 10


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 6
    3-25's + 10/Side x 6


    Pronated HS Fly (Palms down)
    110 x 12 (3 Sets)


    Stretch Push-Up
    3 Sets to Failure


    Braced Incline Lateral's
    25's x 12 (4 Sets)


    Reverse Pec Dec
    60 x 25 (3 Sets)


    Landmine Shoulder Press
    45 Pound Plate x 8 (3 Sets)


    Post-Workout:
    Vegan Chocolate Chip Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4637
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    Mesocycle #16
    Week 5 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


    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10




    Single Arm Supinated Pulldown:
    42.5 Each Hand x 10 (3 Sets)


    DB Pullover:
    70 x 10 (3 Sets)


    Low Cable Row:
    100 x 10 (3 Sets)


    HyperExtension
    2 Sets to Failure


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


  3. #4638
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    Mesocycle #15
    Week 5 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


    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)


    Floor Press:
    80's x 15 (3 Sets)


    Overhead Rope Extension
    70 x 12 (3 Sets)


    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets) +4 Partials last two sets


    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)


    EZ Bar Reverse Curls
    70 x 10 (4 Sets)


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


  4. #4639
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    Mesocycle #16
    Week 5 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


    Flat DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    100's x 10 --> 70's x 8 --> 50's x 8


    A1: Cable Crossover
    25 Each Hand x 12 (3 Sets)


    A2: HS Flat Bench Press
    3 Plates/Side x 10 (3 Sets)


    B1: Bent Over DB Swings
    20's x 20 (3 Sets)


    B2: Cable Side Laterals
    15 x 10 (3 Sets)


    Rear Delt Band Pull:
    3 Sets of 15


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4640
    OLYMPIAN The Solution's Avatar
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    Mesocycle #16
    Week 5 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


    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    145 x 10 + 6 Partials (3 Sets)


    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    275 x 10


    Leg Press:
    7 Plates/Side x 8 (2 Sets)


    DB Walking Lunge:
    60's x 20 Steps (2 Sets)


    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


    Post-Workout:
    CaffePanna Eggnog with Mixed Nuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4641
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    Mesocycle #16
    Week 6 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


    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10


    Single Arm Supinated Pulldown:
    42.5 Each Hand x 8 (3 Sets)


    DB Pullover:
    60 x 12 (3 Sets)


    Low Cable Row:
    100 x 10 (3 Sets)


    Chest Pulls:
    65 x 10 (3 Sets)


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4642
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148110

    Default

    Mesocycle #16
    Week 6 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


    Low Incline DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    80's x 10
    90's x 10


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 6
    3-25/Side x Failure


    Hex Press:
    60's x 10 (3 Sets)


    Machine Fly:
    110 x 12 (3 Sets)


    High Incline Smith Shoulder Press:
    155 x 12 (3 Sets)


    Reverse Pec Dec
    60 x 25 (3 Sets)


    DB Side Lateral:
    35's x 8 (3 Sets)


    Post-Workout:
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4643
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #16
    Week 6 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


    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)


    Overhead Rope Extension
    70 x 10 (4 Sets)


    Floor Press:
    80's x 10 (3 Sets)


    DB Curl:
    35's x 8 + 4 Partials (4 Sets)


    EZ Bar Reverse Curls
    70 x 8 (4 Sets)


    Seated Hammer Curl's:
    30's x 8 (4 Sets)


    Post-Workout:
    Protein Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4644
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,272
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    2148110

    Default

    Mesocycle #16
    Week 6 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


    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 8
    2-25 Plate + 20 x 8


    Single Arm Supinated Pulldown:
    30 Each Hand x 15 (3 Sets)


    DB Pullover:
    70 x 10 (3 Sets)


    Smith Machine Row:
    3-25's / Side x 8 (3 Sets)


    HyperExtensions:
    BW x Failure (3 Sets)


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4645
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,272
    Rep Power
    2148110

    Default

    Mesocycle #16
    Week 6 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


    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    140 x 6 + 10 Partials + 10 Second Iso-Hold (3 Sets)


    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    315 x 5
    365 x 5
    225 x 15


    Leg Press:
    7 Plates/Side x 8 --> 6 Plates / Side x 6 --> 5 Plates/Side x 6


    Front EZ Bar Lunges
    45 Each Side x 20 Steps (3 Sets)


    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


    Post-Workout:
    New Orleans Ice Cream Co King Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4646
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    Jun 2010
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    2148110

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    Mesocycle #17
    Week 1 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 Bench
    30's x 20
    50's x 15
    70's x 6
    100's x 8
    100's x 8 --> 70's x 6


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8


    Cable Crossover:
    25 Each Hand x 10, 7, 4 (Rest Pause)


    HS Fly
    130's x 10 (3 Sets)


    HS Rear Delt Fly's
    70 x 20 (3 Sets)


    DB Side Lateral Partials
    40's x 20 (3 Sets)


    DB Incline Shoulder Raise:
    20's x 15 (2 Sets)


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4647
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,272
    Rep Power
    2148110

    Default

    Mesocycle #17
    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


    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10


    Assisted Chin-Ups
    3 Sets to Failure


    DB Pullover:
    70 x 10 (2 Sets)


    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)


    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10


    HyperExtension
    2 Sets to Failure


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4648
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    15,272
    Rep Power
    2148110

    Default

    Mesocycle #17
    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


    Drag Curl:
    60 x 12 (3 Sets)


    Concentration Preacher Curls
    20's x 12 (3 Sets)


    Hammer Curl's:
    25's x 12 (3 Sets)


    Dual Rope Pressdown:
    140 x 10 (3 Sets)


    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)


    Lying DB SkullCrushers
    35's Each Hand x 8 (3 Sets)


    Post-Workout:
    Chicken & Sweet Potato Stirfry with a PB Lean Glaze
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4649
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,272
    Rep Power
    2148110

    Default

    Mesocycle #17
    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


    Incline DB Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    80's x 10 ---> 60's x 6


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8


    Stretch Push-Up:
    3 Sets to Failure


    A1: Assisted Dip
    3 Sets to Failure


    A2: Bent over DB Flies
    3 Sets of 20


    Incline DB Shoulder Raise
    20's x 15 (3 Sets)


    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)


    Post-Workout:
    Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4650
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148110

    Default

    Mesocycle #17
    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


    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials


    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    320 x 10


    Leg Press:
    2 Plates/Side x 5
    4 Plates/Side x 5
    6 Plates/Side x 12, 7, 5 (Rest Pause)


    Bulgarian Drop set of Death (3:1:1:1)
    30's x 8 ---> 25's x 8 ---> 20's x 8


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


    Post-Workout:
    Mardi Gras Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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