Results 4,516 to 4,530 of 4675
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08-07-2019, 05:39 AM #4516
Mesocycle #13
Week 5 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
80's x 8 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Stretch Push-Up:
2 Sets to Failure
DB Side Lateral
30's x 10 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 10 (2 Sets)
100 x 10 + 15 Second Iso-Hold
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
Quest Chips
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-08-2019, 05:39 AM #4517
Mesocycle #13
Week 5 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
Low Cable Rows:
120 x 10 (3 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Cable Pullover
100 x 10 (2 Sets)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Chicken Parm Subs
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2014 RX Muscle September Member of the Month
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08-09-2019, 03:54 AM #4518
Mesocycle #13
Week 5 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
Lying Leg Curl
110 x 8 (3 Sets)
110 x 8 + 15 Partials + 10 Second Iso-Hold
Leg Extension:
50 Each Leg x 8 (3 Sets)
50 Each Leg x 8 + 15 Partials + 10 Second Iso-Hold
Leg Press (Low Feet Placement): (3:1:1:1)
4 Plates/Side x 15
5 Plates/Side x 12
6 Plates/Side x 10
6 Plates/Side x 9
6 Plates/Side x 8
Bulgarian Split Squat:
20's x 8
25's x 8
30'x 8 --> 25's x 10 --> 20's x 20
DB Stiff Leg Deadlift:
100's x 8 (3 Sets)
Post-Workout:
Graeter's Amarena Cherry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-12-2019, 06:54 AM #4519
Mesocycle #13
Week 6 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
DB Flat Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Low Incline Smith Bench Press:
135 x 6
225 x 8-10 (2 Sets)
HS Machine Press:
3 Plates / Side x 8 (2 Sets)
3 Plates / Side x 8 + 5 Partials
Low Cable Crossover:
20 Each hand x 8 (3 Sets)
DB Rear Delt Fly:
2 Sets of 20
DB Partial Lateral's
2 Sets of 20
DB 6-Ways
15's x 8 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 + 15 Second Iso-Hold
Overhead Rope Extension
100 x 8 (3 Sets)
100 x 8 + 6 Partials
Post-Workout:
Protein Cupcakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-13-2019, 05:41 AM #4520
Mesocycle #13
Week 6 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 Row:
2-25lb Plates x 8 (3 Sets)
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 5 (5 Sets)
Straight Arm Pulldowns
50 Each Hand x 10 (3 Sets)
FacePull
100 x 12 (2 Sets)
Reverse Curl
65 x 12 (3 Sets)
65 x 12 + 5 Partials
Preacher Curl
65 x 8 (3 Sets)
65 x 8 + Iso-Hold
Post-Workout:
Outright Bar
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2014 RX Muscle September Member of the Month
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08-14-2019, 04:03 AM #4521
Mesocycle #13
Week 6 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
80's x 8 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Stretch Push-Up:
2 Sets to Failure
DB Side Lateral
30's x 10 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 10 (2 Sets)
100 x 10 + 15 Second Iso-Hold
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-14-2019, 10:49 AM #4522
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Do you time your rests (of 90 seconds) or estimate them?
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08-15-2019, 05:45 AM #4523
Mesocycle #13
Week 6 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
Low Cable Rows: (3:1:2:1)
140 x 10 (3 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Cable Pullover (Heels elevated to load lats)
100 x 10 (2 Sets)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Sweet Potato & Apple Hash with PB Glaze
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-16-2019, 06:17 AM #4524
Mesocycle #13
Week 6 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
Lying Leg Curl
110 x 8 (3 Sets)
110 x 8 + 15 Partials + 10 Second Iso-Hold
Leg Press (Low Feet Placement): (3:1:1:1)
4 Plates/Side x 15
5 Plates/Side x 12
6 Plates/Side x 7
7 Plates/Side x 7
8 Plates/Side x 7
Bulgarian Split Squat:
20's x 8
25's x 8
40's x 8
50's x 8 + 10 Partials (2 Sets)
Leg Extension:
50 Each Leg x 10 (3 Sets)
50 Each Leg x 10 + 15 Partials + 15 Second Iso-Hold
Cable Pull-Through:
100 x 10 (4 Sets)
Post-Workout:
Ben & Jerry's PB World
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-19-2019, 07:09 AM #4525
Mesocycle #14
Week 1 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
One Arm Barbell Row:
2-25lb Plates x 8 (4 Sets)
Assisted Chins:
BW x Failure (3 Sets)
DB Pullover:
70 x 10 (3 Sets)
Baned HyperExtension
BW + Band x 10 (3 Sets)
DB Preacher Curl
25's x 10 (4 Sets)
Preacher Curl
65 x 8 (3 Sets)
65 x 8 + Iso-Hold
Post-Workout:
Cereal Protein Donuts
Last edited by The Solution; 08-19-2019 at 07:10 AM.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-20-2019, 05:41 AM #4526
Mesocycle #14
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
Slight Incline DB Bench
100's 8 (4 Sets)
Incline Smith Machine Bench
2-25's/Side x 8
3-25's +10 /Side x 6 (3 Sets)
Machine Press
3 Plates/Side x 10, 7, 5 (Cluster Set)
HS Machine Fly:
140 x 10 (3 Sets)
Rear Delt HS Fly:
70 x 15 (4 Sets)
Reverse HS Shoulder Press
3-25's/Side x 6 (4 Sets)
Assisted Dip Machine
200 x 10 (4 Sets)
Lying DB Skullcrusher:
35's x 12 (3 Sets)
Post-Workout:
Cinnamon Toast Crunch Donut
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-21-2019, 03:56 AM #4527
Mesocycle #14
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
Low Cable Rows:
120 x 10 (4 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x10 (4 Sets)
Seated Face Pulls
120 x 10 (4 Sets)
Cable Pullover:
42.5 x 8 (4 Sets)
Pinwheel Curl
35's x 10 (4 Sets)
Cable 21 Curl:
20 x 21 Reps (3 Sets)
Post-Workout:
Whey Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-22-2019, 05:42 AM #4528
Mesocycle #14
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
Slight Decline DB Bench
80's x 12 (4 Sets)
A1: Floor Press
70's x 10 (3 Sets)
A2: Flat DB Fly
35's x 8 (3 Sets)
B1: HSSide Lateral
70 x 15 (3 Sets)
B2: Smith Machine Shoulder Press
185 x 10 (3 Sets)
Dual Handle Rope Pushdown:
120 x 10 (4 Sets)
Seated Overhead Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Peach Melba Salsa and Brown Sugar Glazed BBQ Pulled Pork Sandwiches
Last edited by The Solution; 08-22-2019 at 05:42 AM.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-23-2019, 03:53 AM #4529
Mesocycle #14
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
Lying Leg Curl
150 x 10 (3 Sets)
150 x 10 --> 130 x 10 ---> 110 x 10
Paused Cambered Bar Squats
225 x 6 (5 Sets)
Bulgarian Drop Set of Death:
20's x 8
25's x 8
30's x 8
30's x 8, Isohold --> 25's x 8, Isohold --> 20's x Failure
DB Stiff Leg Deadlift: (5:1;1:1)
100's x 10 (2 Sets)
Post-Workout:
Ample Hills Nonna D Oatmeal Lace
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-26-2019, 07:11 AM #4530
Mesocycle #14
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
One Arm Barbell Row:
2-25lb Plates x 10 (4 Sets)
Close Grip Pulldown
120 x 8 (3 Sets)
DB Pullover:
70 x 10 (3 Sets)
Baned HyperExtension
BW + Band x 20 (3 Sets)
Barbell Curl (3:1:1:1)
55 x 8 (4 Sets)
Incline Hammer Curl
25's x 10 (4 Sets)
Post-Workout:
Protein Blondies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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