Results 4,216 to 4,230 of 4675
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06-16-2018, 06:52 AM #4216
Mesocycle #9
Week 9 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: 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:
Protein Bar:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-17-2018, 06:17 AM #4217
Mesocycle #9
Week 9 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
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:
Dry Aged 14oz New York Strip Steak + Fries & Beans
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-19-2018, 07:05 AM #4218
Mesocycle #9
Week 10 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:
Low Carb Chocolate Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-20-2018, 06:53 AM #4219
Mesocycle #9
Week 10 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:
Taco Sweet Potato Tots
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-21-2018, 08:48 AM #4220
Mesocycle #9
Week 10 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
Lying Leg Curl:
140 x 15 (3 Sets)
Squat:
275 x 10 (3 Sets)
Leg Press:
8 Plates/Side x 10 (3 Sets)
Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)
Stiff Leg Deadlifts:
225 x 10 (3 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-23-2018, 08:25 AM #4221
Mesocycle #9
Week 10 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: 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:
Quest Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-24-2018, 06:32 AM #4222
Mesocycle #9
Week 10 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
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:
Honey Butter Chicken Sandwich + Sweet Potato Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-25-2018, 06:53 AM #4223
Mesocycle #9
Week 11 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:
PB Glazed Strawberry Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-26-2018, 06:32 AM #4224
Mesocycle #9
Week 11 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:
Peanut Butter Stuffed Banana Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-27-2018, 08:54 AM #4225
Mesocycle #9
Week 11 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
Lying Leg Curl:
140 x 15 (3 Sets)
Squat:
275 x 10 (3 Sets)
Leg Press:
8 Plates/Side x 10 (3 Sets)
Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)
Stiff Leg Deadlifts:
225 x 10 (3 Sets)
Post-Workout:
Chocolate Chip MugCake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-30-2018, 05:55 AM #4226
Mesocycle #9
Week 11 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: 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:
Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-02-2018, 08:49 AM #4227
Mesocycle #9
Week 12 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 No Bake Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-03-2018, 05:59 AM #4228
Mesocycle #9
Week 12 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:
Pork Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-06-2018, 03:44 AM #4229
Mesocycle #9
Week 12 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
Lying Leg Curl:
140 x 15 (3 Sets)
Squat:
275 x 10 (3 Sets)
Leg Press:
8 Plates/Side x 10 (3 Sets)
Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)
Stiff Leg Deadlifts:
225 x 10 (3 Sets)
Post-Workout:
Protein Chocolate Chip Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-07-2018, 05:47 AM #4230
Mesocycle #9
Week 12 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: 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:
Torerro's Mexican Fajita Sampler:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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