Page 266 of 312 FirstFirst ... 166216256264265266267268276 ... LastLast
Results 3,976 to 3,990 of 4675
  1. #3976
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 6 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
    3 Plates/Side x 4 (6 Sets)
    Smith Stiff legged deads:
    3-25 Plates x 8 (4 Sets)
    Leg press:
    7 Plates/Side x 20
    8 Plates/Side x 15
    9 Plates/Side x 12
    10 Plates/Side x 10
    Leg Extensions:
    40 Each leg x 15 (4 Sets)
    Lying leg curls:
    140 x 8 (4 Sets)
    Hip thrusters on Leg Curl:
    40 x 15 (4 Sets)
    A1: Seated calf machine: (4:2:2:4)
    2 Plates x 8 (4 Sets)
    A2: Toe raises off machine leg press:
    BW x 20 (4 Sets)


    Post-Workout:
    Chocolate Pecan Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3977
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 6 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    DB Bench Press:
    110’s x 6 (4 Sets)
    Cable Crossover:
    20 (Each Hand) x 15
    25(Each Hand) x 12
    30 (Each Hand) x 10
    35 (Each Hand) x 8
    Hammer Strength Paused Shoulder press:
    100 Each Hand x 6 (4 Sets)
    EZ Bar Upright rows;
    25/Side x 8 (4 Sets)
    Machine laterals:
    50 x 15, 60 x 12, 70 x 10, 75 x 8
    Cable crosses for rear delts:
    10 x 15, 10 x 12, 15 x 10, 15 x 8
    Machine crunches with pin loaded weight
    100 x 12 (4 Sets)


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


  3. #3978
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 6 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Hammer Strength Pulldown:
    45 Plate + bands x 8 (4 Sets)
    EZ Bar Overhand Rows:
    2-25 Plates x 8 (4 Sets)
    Pull ups:
    BW X 10 (4 Sets)
    Rope curls hammer grip:
    50 x 10 (4 Sets)
    Preacher curls:
    25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
    EZ Bar Tricep Extension on HS Chest Machine:
    60 x 10 (4 Sets)
    Overhead rope extensions;
    35 x 15, 40 x 12, 45 x 10, 50 x 8


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


  4. #3979
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 6 Day 6


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Leg press:
    10 Plates/Side x 6 (4 Sets)
    DB Stiff legged deads;
    100’s x 8 (4 Sets)
    Walking Chain Lunges:
    1 Chain x 20 Steps
    2 Chains x 15 Steps
    3 Chains x 12 Steps
    4 Chains x 10 Steps
    A1: Leg Extension:
    50 x 15 (2 Sets)
    A2: Single Leg Curl
    40 x 15 (2 Sets)
    B1: Hip Adductor
    100 x 20, 115 x 15, 130 x 12, 150 x 10
    B2: Hip Abductor :
    100 x 20, 115 x 15, 130 x 12, 150 x 10


    Post-Workout:
    German Chocolate Cake:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3980
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Team ScoobyPrep
    Mesocycle #4
    Week 8 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Seated military press in smith machine:
    185 x 6 (4 Sets)
    Hammer strength machine Chest Press:
    3 Plates/Side x 8 (4 Sets)
    Dumbbell laterals;
    20’s x 15
    25’s x 12
    30’s x 10
    35’s x 8
    Rear delts pec deck:
    50 x 20 (4 Sets)
    Incline bench press on smith:
    185 x 4 (6 Sets)
    Peck deck flyes:
    100 x 20 (4 Sets)
    Rope crunches:
    100 x 8 (4 Sets)


    Post-Workout:
    Protein Chocolate Birthday Cake Brownie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3981
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 8 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Cable Pulldown:
    70 x 15, 85 x 12, 100 x 10, 120 x 8
    Underhand rows smith:
    3-25 Plates x 6 (4 Sets)
    Cable rows with narrow neutral grip:
    85 x 15, 100 x 12, 120 x 10, 140 x 8
    Cable Pullovers:
    35 x 15 (4 Sets)
    EZ Curl Narrow Grip Bicep Curls:
    25/Side x 6 (4 Sets)
    Machine Hammer Strength Curls:
    20 x 15, 25 x 12, 30 x 10, 35 x 8
    Close Grip Smith Tricep Press:
    225 x 6 (4 Sets)
    Tricep press downs cable:
    140 x 10 (4 Sets)


    Post-Workout:
    Little G's Red Velvet MdoughW

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


  7. #3982
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 8 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
    3 Plates/Side x 4 (6 Sets)
    Smith Stiff legged deads:
    3-25 Plates x 8 (4 Sets)
    Leg press:
    7 Plates/Side x 20
    8 Plates/Side x 15
    9 Plates/Side x 12
    10 Plates/Side x 10
    Leg Extensions:
    40 Each leg x 15 (4 Sets)
    Lying leg curls:
    140 x 8 (4 Sets)
    Hip thrusters on Leg Curl:
    40 x 15 (4 Sets)
    A1: Seated calf machine: (4:2:2:4)
    2 Plates x 8 (4 Sets)
    A2: Toe raises off machine leg press:
    BW x 20 (4 Sets)


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


  8. #3983
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 8 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    DB Bench Press:
    110’s x 6 (4 Sets)
    Cable Crossover:
    20 (Each Hand) x 15
    25(Each Hand) x 12
    30 (Each Hand) x 10
    35 (Each Hand) x 8
    Hammer Strength Paused Shoulder press:
    100 Each Hand x 6 (4 Sets)
    EZ Bar Upright rows;
    25/Side x 8 (4 Sets)
    Machine laterals:
    50 x 15, 60 x 12, 70 x 10, 75 x 8
    Cable crosses for rear delts:
    10 x 15, 10 x 12, 15 x 10, 15 x 8
    Machine crunches with pin loaded weight
    100 x 12 (4 Sets)


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


  9. #3984
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 8 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Hammer Strength Pulldown:
    45 Plate + bands x 8 (4 Sets)
    EZ Bar Overhand Rows:
    2-25 Plates x 8 (4 Sets)
    Pull ups:
    BW X 10 (4 Sets)
    Rope curls hammer grip:
    50 x 10 (4 Sets)
    Preacher curls:
    25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
    EZ Bar Tricep Extension on HS Chest Machine:
    60 x 10 (4 Sets)
    Overhead rope extensions;
    35 x 15, 40 x 12, 45 x 10, 50 x 8


    Post-Workout:
    Steak Fajita's, Rice and Egg Roll
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3985
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #4
    Week 8 Day 6


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Leg press:
    10 Plates/Side x 6 (4 Sets)
    DB Stiff legged deads;
    100’s x 8 (4 Sets)
    Walking Chain Lunges:
    1 Chain x 20 Steps
    2 Chains x 15 Steps
    3 Chains x 12 Steps
    4 Chains x 10 Steps
    A1: Leg Extension:
    50 x 15 (2 Sets)
    A2: Single Leg Curl
    40 x 15 (2 Sets)
    B1: Hip Adductor
    100 x 20, 115 x 15, 130 x 12, 150 x 10
    B2: Hip Abductor :
    100 x 20, 115 x 15, 130 x 12, 150 x 10


    Post-Workout:
    IHOP French Toast Stuffed Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3986
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #5
    Week 1 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Rack Deadlifts:
    315 x 8
    335 x 8
    355 x 8


    Neutral Grip Lat Pulldown
    80x 20
    120 x 12 (3 Sets)


    Hammer Strength High Row
    25 Plate/Side x 20
    45 Plate/Side x 12 (3 Sets)


    Hammer Strength Machine Shoulder Press
    80 (Each Hand) x 12
    90 (Each Hand) x 12
    100 (Each Hand) x 12
    110 (Each Hand x 12


    6 Way DB Raises
    10’s x 12 (4 Sets)


    Leg Press Calf Raise (3:2:1:2)
    150 x 20
    170 x 15
    190 x 12
    210 x 10
    230 x 8
    150 x 20




    Post-Workout:
    Peanut Butter Pancakes:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3987
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #5
    Week 1 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Hammer Strength Decline Chest Press:
    2 Plates/Side x 20
    2 Plates + 25/Side x 15
    3 Plates/Side x 12
    3 Plates + 25/Side x 10


    Incline Smith Bench:
    185 x 4 (6 Sets)
    **15 Seconds rest between sets ((Muscle Round)) **


    Cable Crossover Bicep Curl (Stand between cable crossovers)
    10 Each Hand x 20 (3 Sets)


    Standing EZ Bar Curl
    25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)


    Tricep Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Overhead Tricep Extension:
    110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)


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


  13. #3988
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #5
    Week 1 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25’s x 20
    4-25’s x 12
    5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15’s x 20, 15
    20’s x 12, 10
    A2: DB Front Laterals
    15’s x 20, 15
    20’s x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


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


  14. #3989
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #5
    Week 1 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Pec Deck:
    80 x 20
    100 x 15
    120 x 12
    140 x 10


    DB Flat Bench Press:
    100’s x 12 (4 Sets)


    Low Cable Crossover Curl:
    10 Each Hand x 20 (3 Sets)


    Single Arm Preacher Curl:
    20 Each Hand x 12 (3 Sets)


    Tricep Rope Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Deadstop Skullcrushers:
    35/side x 10 (4 Sets)
    35/Side x Failure (1 Set)


    Post-Workout:
    Wagyu Beef Burger & Parm Fries


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


  15. #3990
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #5
    Week 1 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Back Hyperextension:
    BW + Bands x 20 (3 Sets)


    Mag Grip Lat Pulldown:
    80 x 20
    120 x 10 (3 Sets)


    Assisted Pullup (3 Second Hold at Top)
    BW x 10 (3 Sets)


    Smith Machine Military Press
    135 x 15 (4 Sets)


    Lying Cable Upright Rows:
    35 (each Hand) x 15 (4 sets)


    Standing Calf Raise: (2:1:2:1)
    135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)


    Post-Workout:
    PB&J Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


Page 266 of 312 FirstFirst ... 166216256264265266267268276 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 1.15861 seconds
  • Memory Usage 7,339KB
  • Queries Executed 27 (?)
More Information
Template Usage (43):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (4)pagenav_pagelink
  • (4)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (79):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_postinfo_query
  • fetch_postinfo
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_img_match
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates