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  1. #4141
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    Mesocycle #8
    Week 2 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




    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10




    Reverse V squat machine:
    210 x 8 (4 Sets)




    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)




    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps




    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)




    B2: Standing Calf Raise:
    BW X 25 (4 Sets)




    Post-Workout:
    Chicken Sandwich + Sweet Potato Tots
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4142
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Default

    Mesocycle #8
    Week 2 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




    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 à 100 x 20


    DB Floor Press:
    90’s x 8 (4 Sets)


    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)


    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)


    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)


    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    Birthday Cake Donut (Wegmans):
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4143
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 2 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




    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)


    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)


    Assisted Pull-Up:
    BW x 10 (4 Sets)


    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)


    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps


    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps


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


  4. #4144
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 2 Day 6


    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps


    Leg press:
    4 Plats/Side x 20 (4 Sets)


    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)


    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure


    Stiff Leg Deadlifts on Smith:
    4 – 25lb Plates/Side x 12 (4 Sets)


    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)


    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)

    Post-Workout:
    Chicken Nuggets + Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4145
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 3 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




    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press




    3 Rounds of 8-10 Reps




    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8




    Peck deck flyes:
    110 x 15 (4 Sets)




    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)




    Post-Workout:
    Steak , Potatoes & Asaparagus
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4146
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 3 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




    One Arm Barbell Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)




    Meaedow’s row:
    45lb Plate x 15 (4 Sets)




    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)




    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20




    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps




    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps




    Post-Workout:
    Krispy Kreme Hershey & Gold Donut:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4147
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 3 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




    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10




    Reverse V squat machine:
    210 x 8 (4 Sets)




    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)




    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps




    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)




    B2: Standing Calf Raise:
    BW X 25 (4 Sets)




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


  8. #4148
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 3 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




    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 à 100 x 20


    DB Floor Press:
    90’s x 8 (4 Sets)


    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)


    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)


    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)


    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)


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


  9. #4149
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 3 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




    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)


    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)


    Assisted Pull-Up:
    BW x 10 (4 Sets)


    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)


    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps


    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps


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


  10. #4150
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 3 Day 6


    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps


    Leg press:
    4 Plats/Side x 20 (4 Sets)


    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)


    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure


    Stiff Leg Deadlifts on Smith:
    4 – 25lb Plates/Side x 12 (4 Sets)


    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)


    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)


    Post-Workout:
    Gino's Pizza in Columbus
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4151
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    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




    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press




    3 Rounds of 8-10 Reps




    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8




    Peck deck flyes:
    110 x 15 (4 Sets)




    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)




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


  12. #4152
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 4 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




    One Arm Barbell Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)




    Meaedow’s row:
    45lb Plate x 15 (4 Sets)




    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)




    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20




    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps




    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps




    Post-Workout:
    Paulie Gee's
    SwellBoy


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


  13. #4153
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 4 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




    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10




    Reverse V squat machine:
    210 x 8 (4 Sets)




    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)




    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps




    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)




    B2: Standing Calf Raise:
    BW X 25 (4 Sets)




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


  14. #4154
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 4 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




    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 à 100 x 20


    DB Floor Press:
    90’s x 8 (4 Sets)


    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)


    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)


    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)


    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)


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


  15. #4155
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,707
    Rep Power
    2148077

    Default

    Mesocycle #8
    Week 4 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




    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)


    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)


    Assisted Pull-Up:
    BW x 10 (4 Sets)


    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)


    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps


    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps


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


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