Results 4,441 to 4,455 of 4675
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04-23-2019, 06:36 AM #4441
Mesocycle #11
Week 5 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
Incline DB Bench Press:
80's x 10
90's x 10
100's x 8
110's x 8 --> 80's x 8 --> 60's x 12
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
Cable Crossover:
45 Each Hand x 15 (2 Sets)
Assisted Dip Machine
2 Sets to Failure
HS Rear Delt Raise:
80 x 20 --> 60 x 10 (2 Sets)
DB Shoulder Laterals:
35's x 8 (2 Sets)
Dual Rope Tricep Extension:
140 x 12-15 (2 Sets)
Lying DB Skullcrusher:
35's x 10-12 (2 Sets)
Post-Workout:
Protein Pudding + Banana + Peanut Butter
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-24-2019, 03:49 AM #4442
Mesocycle #11
Week 5 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
Pronoated Low Cable Rows: (2:1:2:1)
100 x 10 (2 Sets)
Braced Dumbbell Rows:
50's x 12 (2 Sets)
Cable Pullover
70 x 10 (3 Sets)
HyperExtensions:
BW x 25 (2 Sets)
Supinated DB Curl
30's x 8 (2 Sets)
Cable Hammer Curl
90 x 8 (2 Sets)
Post-Workout:
Protein Peanut Butter Chocolate Chip Oreo Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-25-2019, 06:47 AM #4443
Mesocycle #11
Week 5 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
Hammer Strength Machine Press
4 Plates/Side x 8 (2 Sets)
Pronated DB Fly: (3:1:1:1)
40's x 12
HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Hammer Strength Laterals
2 Sets of 15
Dual Handle Pushdown:
140 x 10 (2 Sets)
Overhead Tricep Cable Extension
30's x 15 (2 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-26-2019, 06:38 AM #4444
Mesocycle #11
Week 5 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
Lying Leg Curl: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)
Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
7 Plates/Side x 8 (2 Sets)
DB Goblet Squat:
110's x 8 (2 Sets)
Leg Extension: (3:1:1:1)
30 Each Leg x 8 (7 Sets)
* Go Back and Forth for 7 sets with no rest
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Ben & Jerry's Ice Cream Sammie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-29-2019, 03:49 AM #4445
Mesocycle #11
Week 6 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
T-Bar Row
3-25lb Plates x 15
4-25/Side x 12
5-25/Side x 4
6-25/Side x 8 --> 5-25/Side x 8 -> 4-25/Side x 12
1 Arm Supinated Lat Pulldown:
35 Each Hand x 8 (3 Sets)
DB Pullover:
70 x 12 (2 Sets)
DB Row:
110's x 8 (2 Sets)
BB Curl 21's
55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)
DB Hammer Curl
35's x 8 --. 30's x 8 --> 25's x 12
EZ Bar Curl:
90 x 8 --> 70 x 8 --> 60 x 8
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-30-2019, 06:39 AM #4446
Mesocycle #11
Week 6 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
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
Low Cable Crossover:
45 Each Hand x 15 (2 Sets)
Decline Dumbbell Fly:
45's x 12 (2 Sets)
Tricep Assisted Dips:
BW X Failure (2 Sets)
DB Rear Delt Destroyer
30's x 60 --> 25's x 30 --> 20's x 30
DB Shoulder Laterals:
30's x 15 (2 Sets)
Lying Cable Upright Row:
90 x 8 --> 70 x 8 --> 50 x 8
V-Bar Tricep Pushdown:
140 x 12-15 (2 Sets)
Lying DB Skullcrusher:
35's x 10-12 (2 Sets)
Post-Workout:
Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-01-2019, 06:38 AM #4447
Mesocycle #11
Week 6 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
Braced Dumbbell Rows:
50's x 12
55's x 8 --> 45's x 8 --> 35's x 8
S Low Cable Rows: (2:1:2:1)
160 x 8 (2 Sets)
Cable Pullover
70 x 12 (3 Sets)
Back Extension
BW x 25 (2 Sets)
EZ Bar Curl
85 x 8 (2 Sets)
Preacher Curl: (3:1:1:1)
40 Each Hand x 8 (2 Sets)
40 Each Hand x 8 --> 30 Each Hand x 8 --> 20 Each Hand x 8 --> 10 Each Hand x 15
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-02-2019, 06:45 AM #4448
Mesocycle #11
Week 6 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
Hammer Strength Machine Press
4 Plates/Side x 8 (2 Sets)
4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10 + 10 Partials
HS Chest Fy:
160 x 8 (2 Sets)
Stretch Push-Up:
BW X Failure (2 Sets)
HS Side Lateral's
90 x 10 + 10 Partials (2 Sets)
DB Rear Delt Destroyer
25's x 50 --> 20's x 30 --> 15's x 25
Dual Handle Pushdown:
140 x 15 (2 Sets)
Overhead Tricep Cable Extension
70 x 12 (2 Sets)
Post-Workout:
Quest Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-03-2019, 03:47 AM #4449
Mesocycle #11
Week 6 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
Lying Leg Curl: (3:1:1:1)
120 x 15 (3 Sets)
Hammer Strength V-Squat: (3:1:1:1)
190 x 15
230 x 12
270 x 8
310 x 4
350 x 8 --> 270 x 8 --> 230 x 8 --> 190 x 10
Smith Squat 1.5's:
135 x 15 (2 Sets)
One Leg-LegPress:
2 Plates/Side x 10 (2 Sets)
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Ample Hills Breakfast Trash
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-06-2019, 03:50 AM #4450
Mesocycle #12
Week 1 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
Low Cable Rows:
80 x 20
100 x 15
120 x 10
140 x 8
160 x 6 --> 120 x 8
DB Row:
70 x 10
80 x 10
100 x 8
Chins:
BW x Failure (2 Sets)
Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8
Neutral Grip Pulldown:
120 x 8 (2 Sets)
BB Curl:
45 x 10
55 x 10
65 x 12
75 x 8
DB Hammer Curl:
30's x 20 (2 Sets)
Post-Workout:
Marshmallow Fluff Banana Bread Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-07-2019, 03:45 AM #4451
Mesocycle #12
Week 1 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
Decline DB Bench Press:
80's x 10
90's x 10
100's x 8
100's x 8 --> 80's x 12
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
HS Machine Press:
3 Plates/Side x 12 + 7 + 4 Rest Pause
HS Machine Fly:
140 x 10 (2 Sets)
HS Shoulder Press:
90 Each Hand x 8 (2 Sets)
DB Shoulder Laterals:
20's x 10
30's x 10 --> 25's x 8 --> 20's x 10 --> 15's x 15
HS Rear Delt Raise:
70 x 25 (2 Sets)
V-bar Pushdown:
140 x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (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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05-08-2019, 07:01 AM #4452
Mesocycle #12
Week 1 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
Wide Grip Pulldown:
110 x 12 (3 Sets)
Supinated 1 Arm Pulldowns:
35 Each Hand x 10 (2 Sets)
Chest Supported Row:
3-45 Plates x 10 (3 Sets)
HyperExtensions:
BW x Failure (2 Sets)
Preacher Curls:
75 x 8 (2 Sets)
Reverse Curls:
40 x 20 (2 Sets)
Post-Workout:
Protein S'mores Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-09-2019, 06:33 AM #4453
Mesocycle #12
Week 1 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
Slight Incline DB Bench:
80's x 12 (3 Sets)
Hex Press:
70's x 10 (3 Sets)
Stretch Push-Ups:
BW x Failure (2 Sets)
A1: DB Side Lateral Partials
2 Sets of 20
A2: Smith Shoulder Press
2 Sets of 6
Dual Handle Pushdown:
120 x 12 (2 Sets)
Lying DB Skullcrusher:
30's x 15 (2 Sets)
Post-Workout:
PB&J Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-10-2019, 06:45 AM #4454
Mesocycle #12
Week 1 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
Lying Leg Curl:
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials
HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 8 (2 Sets)
Feet High Leg Press
1 Plate/Side x 6 --> 2 Plate/Side x 6 --> 3 Plate/Side x 6 --> 4 Plate/Side x 6 --> 5 Plates/Side x 6
DB Split Squat:
40's x 10 --> 30's x 10 -- > 20's x 20
DB Stiff Leg Deadlifts:
130's x 10 (2 Sets)
Post-Workout:
Pizza Burger & Potato Wedges
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-13-2019, 06:46 AM #4455
Mesocycle #12
Week 2 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
Low Cable Rows:
80 x 20
100 x 15
120 x 10
140 x 8
160 x 6 --> 120 x 8
DB Row:
60 x 10
70 x 10
100 x 8
Chins:
BW x Failure (2 Sets)
Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8
DB Pullovers
60 x 10 (2 Sets)
Hammer Style Preacher Curl:
30's x 12 (2 Sets)
One Arm Cable Curl
25 x 15 (2 Sets)
Post-Workout:
Peanut Butter & Banana Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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