Results 4,081 to 4,095 of 4675
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12-07-2017, 03:54 AM #4081
Mesocycle #6
Week 8 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
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 ā 30’s x 8 ā 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Protien Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-08-2017, 03:57 AM #4082
Mesocycle #6
Week 8 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
Smith Squat
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)
Post-Workout:
Sludge
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-10-2017, 06:35 AM #4083
Mesocycle #6
Week 8 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
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Pumpkin Whoopie Pie (Wegmans):
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-11-2017, 09:20 AM #4084
Mesocycle #6
Week 9 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
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Chicken & Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-13-2017, 06:43 AM #4085
Mesocycle #7
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
Barbell Squats
225 x 15 (3 sets)
Hack Squats (Close Stance)
2 Plates/Side x 8 (2 Sets)
Weighted Chain Walking Lunges
4 Chains (100lbs) x 20 Steps (3 sets)
Lying Leg Curls
140 x 10 (2 Sets)
Single Leg Leg Curl
50 x 10 (2 Sets)
Smith Stiff Leg Deadlifts
4 -25lb Plates/Side x 8 (2 Sets)
Donkey calf-raises
2 Plates/Side x 10 (2 Sets)
Seated calf-raises
2 Plates x 10 (2 Sets)
Post-Workout:
Overnight Oats
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-14-2017, 03:52 AM #4086
Mesocycle #7
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
Flat DB Bench Press
120’s x 4 (3 Sets)
Chain Weighted Dips
100lb Chains x 6 (2 sets)
Cable Crossovers
25 Each Hand x 10 (2 Sets)
Smith Machine Shoulder Press
225 x 6 (3 Sets)
HS side-laterals:
70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)
Overhead Cable Tricep Extension
60 x 10 (3 Sets)
Cable Pushdown
170 x 10 (2 Sets)
Post-Workout:
Chili & Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-15-2017, 07:55 AM #4087
Mesocycle #7
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
Wide Grip PullDown
110 x 8 (3 Sets)
Overhand bent-over barbell rows
185 x 8 (3 Sets)
One-arm dumbbell rows
90’s x 10 (2 Sets)
Close-grip cable pull-down
100 x 10 (3 Sets)
Reverse pec-deck machine flyes –
60 x 15 (4 Sets)
Standing dumbbell curls
30’s x 8 (3 Sets)
HS Close-grip preacher curls
45lb Plate x 15 (3 Sets)
Post-Workout:
Stirfry:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-17-2017, 06:36 AM #4088
Mesocycle #7
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
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Ample Hills The Force:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-18-2017, 07:20 AM #4089
Mesocycle #7
Week 2 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
Incline Barbell Chest Press
225 x 3 (3 Sets)
Barbell deadlifts
315 x 3 (3 Sets)
Overhead Barbell shoulder press
155 x 5 (3 Sets)
Seated Dumbbell side Lateral raises
30’s x 6 (3 Sets)
Seated Bent-over Rear Delt Raises
35’s x 6 (3 Sets)
EZ Barbell Curls
90 x 5 (2 Sets)
Barbell Skull Crushers
110 x 6 (2 Sets)
Post-Workout:
Overnight Oats
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-19-2017, 07:08 AM #4090
Mesocycle #7
Week 2 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
Barbell Squats
225 x 15 (3 sets)
Hack Squats (Close Stance)
2 Plates/Side x 8 (2 Sets)
Weighted Chain Walking Lunges
4 Chains (100lbs) x 20 Steps (3 sets)
Lying Leg Curls
140 x 10 (2 Sets)
Single Leg Leg Curl
50 x 10 (2 Sets)
Smith Stiff Leg Deadlifts
4 -25lb Plates/Side x 8 (2 Sets)
Donkey calf-raises
2 Plates/Side x 10 (2 Sets)
Seated calf-raises
2 Plates x 10 (2 Sets)
Post-Workout:
Banana Pancakes + Whip Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-19-2017, 11:16 AM #4091
Now THAT is what I want waiting for me by the tree, banana pancakes and whip cream!
Merry Christmas to The Solution! Bob, I love your culinary creations and how much you love your family and all the cheer you spread here on the forums.
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12-19-2017, 01:19 PM #4092
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12-21-2017, 03:57 AM #4093
Mesocycle #7
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
Flat DB Bench Press
120’s x 4 (3 Sets)
Chain Weighted Dips
100lb Chains x 6 (2 sets)
Cable Crossovers
25 Each Hand x 10 (2 Sets)
Smith Machine Shoulder Press
225 x 6 (3 Sets)
HS side-laterals:
70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)
Overhead Cable Tricep Extension
60 x 10 (3 Sets)
Cable Pushdown
170 x 10 (2 Sets)
Post-Workout:
Healthy Cinnamon Roll's
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-22-2017, 03:49 AM #4094
Mesocycle #7
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
Wide Grip PullDown
110 x 8 (3 Sets)
Overhand bent-over barbell rows
185 x 8 (3 Sets)
One-arm dumbbell rows
90’s x 10 (2 Sets)
Close-grip cable pull-down
100 x 10 (3 Sets)
Reverse pec-deck machine flyes –
60 x 15 (4 Sets)
Standing dumbbell curls
30’s x 8 (3 Sets)
HS Close-grip preacher curls
45lb Plate x 15 (3 Sets)
Post-Workout:
Frozen Protein Squares
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-23-2017, 06:32 AM #4095
Mesocycle #7
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
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Snyders Chocolate Peanut Butter Filled Pretzels
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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