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  1. #3886
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    2148163

    Default

    Mesocycle #3
    Week 1 Day 4
    Deload Week


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


    Machine Shoulder Press:
    80 Each Hand x 10 (4 Sets)


    Machine Side Laterals:
    50 x 10 (3 Sets)


    Rear Dely Machine Fly:
    75 x 10 (4 Sets)


    Dumbbell Shrugs:
    90’s x 8 (4 Sets)


    A1:Standing Bicep Cable Curl
    20 Each Hand x 10 (4 Sets)


    A2: Tricep Overhead Extension
    42.5 x 10 (4 Sets)


    B1: DB Curls
    25’s x 12 (3 Sets)


    B2: Tricep Extension
    10 Each Hand x 12 (3 Sets)




    Post-Workout:
    French Dip & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3887
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 1


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


    Squat:
    290 x 5
    315 x 5
    335 x 5
    315 x 5
    290 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Bacon, Ham & Cheese Turkey Burger & Sweet Potato Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3888
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 2


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


    Incline DB Bench:
    70’s x 5
    80’s x 5
    90’s x 5
    80’s x 5
    70’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:
    Waffle Breakfast Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #3889
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 3


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


    Dumbbell Row:


    60’s x 5
    70’s x 5
    80’s x 5
    70’s x 5
    60’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:
    Stuffed Peppers
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3890
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 4


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


    Machine HS Shoulder Press:


    1 Plate + 25/Side x 5
    1 Plate + 35/Side x 5
    2 Plates/Side x 5
    1 Plate + 35/Side x 5
    1 Plate + 25/Side x 5
    1 Plate + 10/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Chicken & Rice,
    Protein Sludge bowl with Poptarts, Strawberries, Apples, Chex, and Cinnamon Toast Crunch


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


  6. #3891
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 1 Day 5


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


    Squat:
    290 x 5
    315 x 5
    335 x 5
    315 x 5
    290 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




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


  7. #3892
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 2 Day 1


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


    Squat:
    300 x 5
    320 x 5
    340 x 5
    320 x 5
    300 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Garlic & Parmasean Chicken/Shrimp + Rice & Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3893
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 2 Day 2


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


    Incline DB Bench:
    75’s x 5
    85’s x 5
    95’s x 5
    85’s x 5
    75’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:
    Wegmans Apple Pie Bilay:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3894
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 2 Day 3


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


    Dumbbell Row:


    65’s x 5
    75’s x 5
    85’s x 5
    75’s x 5
    65’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:
    Fried Rice:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3895
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 2 Day 4


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


    Machine HS Shoulder Press:


    1 Plate + 35/Side x 5
    2 Plates/Side x 5
    2 Plates + 10.Side x 5
    2 Plates/Side x 5
    1 Plate + 35/Side x 5
    1 Plate + 20/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Brownie Sundae


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


  11. #3896
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 2 Day 5


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


    Squat:
    300 x 5
    320 x 5
    340 x 5
    320 x 5
    300 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




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


  12. #3897
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 3 Day 1


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


    Squat:
    320 x 5
    330 x 5
    350 x 5
    330 x 5
    320 x 5
    185 x 10 (5 Sets)


    Leg Press:
    5 Plates/Side x 15 (5 Sets)


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Peanut Butter Glazed Banana Bread Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3898
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 3 Day 2


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


    Incline DB Bench:
    80’s x 5
    90’s x 5
    100’s x 5
    90’s x 5
    80’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:


    Corned Beef Hash, Eggs, & Toast


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


  14. #3899
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 3 Day 3


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


    Dumbbell Row:


    70’s x 5
    80’s x 5
    90’s x 5
    80’s x 5
    70’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:




    Beef Stirfry + EggRoll


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


  15. #3900
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #3
    Week 3 Day 4


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


    Machine HS Shoulder Press:


    2 Plates/Side x 5
    2 Plates +10/Side x 5
    2 Plates + 20.Side x 5
    2 Plates + 10/Side x 5
    2 Plates/Side x 5
    1 Plate + 20/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Chocolate Birthday Cake Whoopie Pie:


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


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