Results 4,426 to 4,440 of 4675
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04-01-2019, 03:48 AM #4426
Mesocycle #11
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
80 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:
Birthday Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-02-2019, 06:59 AM #4427
Mesocycle #11
Week 2 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 8 --> 60's x 10
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:
4 Plates/Side x 6 (2 Sets)
HS Dip Machine:
3 Plates/Side x Failure (2 Sets)
HS Rear Delt Raise:
70 x 30 (2 Sets)
DB Shoulder Laterals:
20's x 10
25's x 8
30's x 8
Single Hand Pushdowns
60 Each Hand x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (2 Sets)
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-03-2019, 07:15 AM #4428
Mesocycle #11
Week 2 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:
120 x 12 (3 Sets)
BW Chins
BW x Failure (3 Sets)
Facepulls to Mid Back
140 x 12 (2 Sets)
Chest Supported Row:
3-45 Plates x 8 (3 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
BB Curl (4:1:1:1)
65 x 8 (2 Sets)
Post-Workout:
S'mores
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-04-2019, 06:58 AM #4429
Mesocycle #11
Week 2 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:
90's x 8 (3 Sets)
Push-Ups:
BW x Failure (3 Sets)
HS Pec Fly:
140 x 10 + 15 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Smith Shoulder Press
2 Sets of 10-12
Dual Handle Pushdown:
120 x 12 (2 Sets)
Overhead Tricep Cable Extension
30's x 12 (2 Sets)
Post-Workout:
Quest Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-05-2019, 03:50 AM #4430
Mesocycle #11
Week 2 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
170 x 8 + 10 Partials + 30 Second Iso-Hold
HS V-Squat:
200 x 8
240 x 8
300 x 8
390 x 8 (2 Sets)
Leg Press Drop Set:
5 Plates/Side x 5
6 Plates/Side x 5
7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20
Smith Squat:
225 x 15 + 8 + 5 Rest Pause Set
Cable Pullthrough
80 x 10 (2 Sets)
Post-Workout:
Graeter's Chunky Chunky Hippo
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-09-2019, 07:09 AM #4431
Mesocycle #10
Week 3 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 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:
50 x 40 (2 Sets)
DB Shoulder Laterals:
20's x 10
25's x 8
30's x 8
Single Hand Pushdowns
60 Each Hand x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (2 Sets)
Post-Workout:
Chocolate Chip Protein Dounts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-10-2019, 03:49 AM #4432
Mesocycle #11
Week 3 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
Low Cable Rows: (2:1:2:1)
140 x 2
Facepulls to Mid Back
140 x 15 (2 Sets)
Braced Dumbbell Rows:
50's x 12 (2 Sets)
HyperExtensions:
BW x 25 (2 Sets)
Incline Concentration Curls:
20's x 15 (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
Post-Workout:
Birthday Cake Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-11-2019, 06:56 AM #4433
Mesocycle #11
Week 3 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
High Incline DB Bench:
100's x 8 (3 Sets)
Stretch Push-Ups:
BW x Failure (3 Sets)
HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Cable Laterals
2 Sets of 15
Dual Handle Pushdown:
140 x 8 (2 Sets)
Overhead Tricep Cable Extension
30's x 15 (2 Sets)
Post-Workout:
Pork Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-12-2019, 03:48 AM #4434
Mesocycle #11
Week 3 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 (2 Sets)
HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 9
360 x 8
Leg Extension:
30 Each Leg x 6
40 Each Leg x 6
50 Each Leg x 12, 8, 6 (Cluster Set)
Walking Chain Lunges:
4 Chains --> 3 Chains --> 2 Chains --> 1 Chain x 20 Steps Dropset
Cable Pullthrough
80 x 10 (2 Sets)
Post-Workout:
Graeter's Chunky Chunky Hippo:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-15-2019, 06:33 AM #4435
Mesocycle #11
Week 4 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
Smith Machine Row:
25/Side x 15
2-25/Side x 12
3-25/Side x 4
3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12
DB Pullover:
65 x 12 (2 Sets)
DB Row:
90's x 8 (2 Sets)
Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8
1 Arm Supinated Lat Pulldown:
35 Each Hand x 8 (3 Sets)
A1: Reverse EZ Bar Curl
70 x 12 (2 Sets)
B1: Hammer Curl:
30's x 8 (2 Sets)
Post-Workout:
Peanut Butter Swirled Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-16-2019, 06:18 AM #4436
Mesocycle #11
Week 4 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
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:
M&M Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-17-2019, 06:55 AM #4437
Mesocycle #11
Week 4 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:
S'mores Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-18-2019, 06:50 AM #4438
Mesocycle #11
Week 4 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:
Eggs, Potatoes & Chicken
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-19-2019, 03:52 AM #4439
Mesocycle #11
Week 4 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
6 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 Chocolate Chip Cooke Dough Core:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-22-2019, 03:49 AM #4440
Mesocycle #11
Week 5 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
Smith Machine Row:
25/Side x 15
2-25/Side x 12
3-25/Side x 4
3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12
DB Pullover:
65 x 12 (2 Sets)
DB Row:
90's x 8 (2 Sets)
Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8
1 Arm Supinated Lat Pulldown:
35 Each Hand x 8 (3 Sets)
A1: Reverse EZ Bar Curl
70 x 12 (2 Sets)
B1: Hammer Curl:
30's x 8 (2 Sets)
Post-Workout:
Chicken + PB & Banana Bagel
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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