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  1. #3961
    OLYMPIAN The Solution's Avatar
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    Mesocycle #4
    Week 4 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:
    Chicken Alfredo:
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  2. #3962
    OLYMPIAN The Solution's Avatar
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    Mesocycle #4
    Week 4 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:




    Chocolate Bread Pudding:
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  3. #3963
    OLYMPIAN The Solution's Avatar
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    Mesocycle #4
    Week 4 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:
    Tiramisu
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    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  4. #3964
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148025

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    Mesocycle #4
    Week 4 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:
    Egg White Pancake Sandwiches:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  5. #3965
    OLYMPIAN The Solution's Avatar
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    Default

    Interview I had with ThunderFit.
    Learn more about myself, my transformation, and my contest prep's I have been through.


    https://www.thunderfit.com/blogs/fit...f-bodybuilding
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
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  6. #3966
    TEAM ITHXU CHILDOFGOD's Avatar
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    Aug 2010
    Location
    MIAMI, FL
    Posts
    4,167
    Rep Power
    2147706

    Default

    SO what show will u be doin' soon?
    MY LORD OF LORDS!!!

  7. #3967
    OLYMPIAN The Solution's Avatar
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    I just competed in the West Virginia in November.
    Have to add size to move up a weightclass due to my height and frame.
    Quote Originally Posted by CHILDOFGOD View Post
    SO what show will u be doin' soon?
    2013 & 2014 RX Member of the Year
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  8. #3968
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #4
    Week 5 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:
    Gyro's:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  9. #3969
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 5 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:
    Protein Muffins:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  10. #3970
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 5 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:
    Chicken Tenders & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  11. #3971
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 5 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:
    Buffalo Chicken Sub + Sweet Potato Fries:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  12. #3972
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 5 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:
    Dunkin Donut Oreos & Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  13. #3973
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 5 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:
    Detroit Style BBQ Chicken Pizza off Goldbely:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  14. #3974
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 6 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:
    Pulled Pork & Peanut Butter Sweet Potato
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  15. #3975
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,659
    Rep Power
    2148025

    Default

    Mesocycle #4
    Week 6 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:
    Protein Brownies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

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