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  1. #4561
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    Mesocycle #14
    Week 7 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
    70 x 12 (4 Sets)


    A1: Straight Bar Pushdown
    75 Each Hand x 8 (3 Sets)


    A2: DB Pullover:
    60 x 8 (3 Sets)


    FacePulls:
    150 x 12 (3 Sets)


    HyperExtensions: (3:1:1:1)
    BW x Failure (2 Sets)


    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)


    Rope Hammer Curl
    75 x 10 (4 Sets)


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


  2. #4562
    OLYMPIAN The Solution's Avatar
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    Erie, PA
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    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


  3. #4563
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,083
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    2148099

    Default

    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


  4. #4564
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,083
    Rep Power
    2148099

    Default

    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


  5. #4565
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,083
    Rep Power
    2148099

    Default

    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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