Results 4,336 to 4,350 of 4675
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11-23-2018, 04:01 AM #4336
Mesocycle #11
Week 3 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:
170 x 10 --> 140 x 10 ---> 100 x 10 ---> 80 x 20 + 20 Partials
Barbell Squat:
135 x 10
225 x 10
315 x 10
345 x 10
V-Squat:
130 x 10
170 x 10
210 x 10
250 x 10
Leg Extension:
60 Each Leg x 10 ---> 50 x 10 --> 40 x 10 --> 30 x 15 + 10 Partials
Glute Bridge on Lying Hamstring Curl:
80 x 8 (4 Sets)
Post-Workout:
Clementine's Gooey Butter Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-26-2018, 05:51 AM #4337
Mesocycle #11
Week 4 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 Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)
1-Arm Barbell Row:
2-25's x 10 (4 Sets)
Deadstop DB Row:
90's x 8 (4 Sets)
Banded Dumbbell Pullover:
40 x 10 + Orange Band (4 Sets)
Hyperextension:
BW x Failure (6 Sets)
Post-Workout:
Cereal + Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-27-2018, 06:35 AM #4338
Mesocycle #11
Week 4 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
Hammer Strength Chest Press + Bands
3 Plates + 25/Side x 8 (4 Sets)
Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8
Flat DB Bench: (1 Minute Rest Between Sets)
75's x 20
75's x 15
75's x 12
75's x 11
Hammer Strength Fly:
110 x 8 (1 Second Squeeze + 10 Second Isohold) x 4 Sets
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
Hammer Strength Reverse Press:
2-25's x 10 (3 Sets)
Cable Lateral's (Go back and forth with 0 rest)
10 Each Hand x 10 (3 Sets)
Post-Workout:
Protein Brownie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-28-2018, 07:01 AM #4339
Mesocycle #11
Week 4 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
Single Arm Pushdowns:
30 x 12 (3 Sets)
Single Arm Overhead Extensions:
30 x 10 (3 Sets)
Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)
EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)
Incline Concentration Curl:
25's x 10 (4 Sets)
EZ Bar Preacher Curl:
80 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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11-29-2018, 08:41 AM #4340
Mesocycle #11
Week 4 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
HS Machine Chest Press (Banded
3 Plates/Side + 25 x 8 (3 Sets)
Incline DB Bench Press
80's x 12 (4 Sets)
Flat DB Fly
45's x 8 (3 Sets)
Chins:
BW x Failure (4 Sets)
Single Arm Pulldown with Isotension:
35 (Each Hand) x 10 +10 Second Iso-Tension
Cable Low Row: (5 Second Eccentric)
100 x 15 (3 Sets)
A 1: Dumbbell Rear Delt Raise
A2: DB Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Peanut Butter Protein Frosted English Muffins + Peanut Butter Pebbles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-30-2018, 03:58 AM #4341
Mesocycle #11
Week 4 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:
140 x 10 + 5 Slow Partials (4 Sets)
Leg Press:
6 Plates/Side x 8
7 Plates/Side x 8
8 Plates/Side x 8
V-Squat:
130 x 8
170 x 8
210 x 8
250 x 8 --> 190 x 8 --> 130 x 15
Smith Lunges (back foot elevated on platform for larger stretch)
135 x 8 reps each leg (4 Sets)
Post-Workout:
High Road Ice Cream Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-03-2018, 06:04 AM #4342
Mesocycle #9
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
1 Arm Low Cable Row
20 Each Hand x 15
25 Each Hand x 12
30 Each Hand x 10
35 Each Hand x 8 (4 Sets)
DB BiLateral Row: (Head on Bench to prevent momentum)
50's x 8 (4 Sets)
Banded Dumbbell Pullover:
40 x 10 + Orange Band (4 Sets)
Lat Pulldown:
130 x 8 (4 Sets)
Hyperextension:
BW x Failure (6 Sets)
Post-Workout:
Chicken Bow-Tie Pasta
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-04-2018, 06:04 AM #4343
Mesocycle #9
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
HS Machine Chest Press
2 Plates x 8
3 Plates x 8
3 Plates + 25/Side x 8 (2 sets)
Paused Flat DB Bench:
110's x 5 (5 Sets)
Incline Smith Bench:
185 x 10 (4 Sets)
Dips:
BW x Failure (4 Sets)
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
Heavy DB Partial Lateral's:
50's x 25 (3 Sets)
Wide Grip Upgright Rows:
70 x 20 (3 Sets)
Post-Workout:
Stuffed Peppers
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-05-2018, 06:27 AM #4344
Mesocycle #9
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
A 1: Cable Curl
A 2: DB Hammer Curl
A 3: EZ Bar Curl
A 4: Pinwheel Curl
4 Rounds of 8-10 Reps
B 1: Tricep Pressdown
B 2: Overhead tricep extension
B 3: DB Kickback
B 4: Overhead DB Tricep Skullcrusher
4 Rounds of 8-10 Reps
Post-Workout:
Pulled Pork Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-06-2018, 06:45 AM #4345
Mesocycle #9
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
A 1: DB Hex Press
A 2: DB Fly
A 3: DB Chest Press
4 Rounds of 8-10 Reps
B 1: Low Cable Row
B 2: Lat Pulldown
B 3: Single Arm Pullover
4 Rounds of 8-10 Reps
C 1: Dumbbell Rear Delt Raise
C 2: DB Side Laterals
4 Rounds of 20 Reps
Post-Workout:
Protein Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-07-2018, 03:50 AM #4346
Mesocycle #9
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:
140 x 10 --> 110 x 10 --> 80 x 20 + 20 Partials
Leg Press:
8 Plates/Side x 8 --> 7 Plates x 6 --> 6 Plates x 12 --> 4 Plates x 25
Leg Extension:
60 Each Leg x 10 (4 Sets)
Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)
Stiff Leg Deadlifts:
275 x 8 (4 Sets)
Post-Workout:
High Road Maple VS. Sorghum
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-10-2018, 03:50 AM #4347
Mesocycle #9
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
DB Row:
100's x 10 (3 Sets)
Lat Pulldown:
120 x 8 (3 Sets)
DB Pullover Banded:
45lb x 10 (3 Sets)
Supported Chest Row:
2-45's x 8 (3 Sets)
Low Row:
140 x 8 (5 Sets)
** 30 Seconds Rest **
Post-Workout:
Protein Peppermint Cupcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-11-2018, 05:48 AM #4348
Mesocycle #9
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
HS Machine Chest Press
3 Plates + 25/Side x 8 (3 sets)
Incline DB Bench:
100's x 6 (3 Sets)
Incline Smith Bench:
185 x 10 (4 Sets)
Dips:
BW x Failure (4 Sets)
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
Heavy DB Partial Lateral's:
50's x 25 (3 Sets)
Post-Workout:
Chicken & Rice Sweet and Sour Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-12-2018, 06:10 AM #4349
Mesocycle #9
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
A 1: Cable Curl
A 2: DB Hammer Curl
A 3: EZ Bar Curl
A 4: Pinwheel Curl
4 Rounds of 8-10 Reps
B 1: Tricep Pressdown
B 2: Overhead tricep extension
B 3: DB Kickback
B 4: Overhead DB Tricep Skullcrusher
4 Rounds of 8-10 Reps
Post-Workout:
PB & Banana Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-13-2018, 08:44 AM #4350
Mesocycle #9
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
A 1: DB Hex Press
A 2: DB Fly
A 3: DB Chest Press
4 Rounds of 8-10 Reps
B 1: Low Cable Row
B 2: Lat Pulldown
B 3: Single Arm Pullover
4 Rounds of 8-10 Reps
C 1: Dumbbell Rear Delt Raise
C 2: DB Side Laterals
4 Rounds of 20 Reps
Post-Workout:
French Toast, Eggs, and Sludge + Strawberries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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