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  1. #4321
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 12 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




    Dumbbell Row:
    100's x 8 (4 Sets)




    Chins:
    BW x 15 (5 Sets)


    Low Cable Rows (Neutral Grip):
    160 x 8 (4 Sets)


    Banded DB Pullover:
    50 + Band x 12 (4 Sets)


    HS Machine Curle (4:1:1:1)
    75 x 8 (4 Sets)


    EZ Bar Preacher Curl: (3:1:1:1)
    75 x 20 (4 Sets)




    Post-Workout:
    Chicken & Shrimp Strifry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4322
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 12 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


    Flat DB Bench:
    90's x 8
    100's x 8
    110's x 8
    120's x 8


    Smith Incline Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6


    Cable Crossover:
    30 x 10 --> 20 x 10 --> 15 x 10


    Flat DB Fly
    50's x 10 (3 Sets)


    A1: DB Side Laterals:
    30's x 12 (4 Sets)


    A2: HS Rear Delt Raises: (5:1:1:1)
    70 x 25 (4 Sets)


    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)


    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)


    Post-Workout:
    Cereal & Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4323
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 12 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




    Lat Pulldown
    140 x 8 (4 Sets)


    Chest Supported Rows
    2 Plates x 8 (4 Sets)


    Cable Pullover (V-Bar):
    60 x 10 (4 Sets)


    Banded Hyperextensions:
    BW x 12 (4 Sets)


    A1: Cable EZ Bar Curls:
    75 x 10 (4 Sets)


    A2: Cable Hammer Curls:
    60 x 10 (4 Sets)


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


  4. #4324
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 12 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


    Flat HS Bench Press:
    3 Plates + 25/Side x 8 (3 Sets)


    A1: DB Flat Fly
    50's x 8 (4 Sets)


    A2: DB Low Incline Bench
    80's x 8 (4 Sets)


    B1: DB Bent Over Rear Delt Swings:
    35's x 15 (4 Sets)


    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)


    C1: Rope Pressdown
    40 x 15 (4 Sets)


    C2: Pronated Kickbacks:
    25 Each Hand x 8 (4 Sets)




    Post-Workout:
    Protein Waffles with PB Lean Glaze
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4325
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 12 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:
    180 x 8 (3 Sets)
    180 x 8 ---> 125 x 10 + 15 Partials


    Leg Extension:
    60 Each leg x 8 (3 Sets)
    60 Each Leg x 8 --> 40 Each Leg x 10 + 15 Partials


    Leg Press:
    7 Plates/Side x 15 (3 Sets)


    Hammer Strength V-Squat 1.5's:
    250 x 8 (4 Sets)


    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs


    Post-Workout:
    Ample Hills Triple Chocolate Surprise
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4326
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    Mesocycle #11
    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




    HS Low Row:
    70 x 8 (2 Sets)
    70 x 8-→ 60 x 6 → 50 x 6




    DB Bilateral Rows:
    40's x 10
    50's x 10
    55's x 10




    Single Arm Low Cable Row:
    25 (Each Hand) x 8
    30 (Each Hand) x 8
    35 (Each Hand) x 8
    40 (Each Hand) x 8---> 35 x 6 --> 30 x 8


    Cable Pullovers (V-Bar)
    60 x 10 (3 Sets)




    Post-Workout:
    Protein Brownies Glazed with PB Lean
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4327
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    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 x 8 (3 Sets)




    Incline Barbell Bench:
    135 x 6
    155 x 6
    175 x 6
    185 x 6
    225 x 6




    HS Machine Chest Press:
    3 Plates/Side x 15 --> RP 11 -→ RP 7




    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)




    Reverse Pec Dec:
    70 x 25 (3 Sets)


    DB Side Laterals:
    15’s x 25 (3 Sets)


    Front Barbell Raise:
    50 x 25 (3 Sets)




    Post-Workout:
    Chocolate Strawberry Waffles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4328
    RX MEMBER
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    Default

    How did you figure out your macros?

  9. #4329
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    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




    Single Arm Pushdowns:
    30 x 10 (3 Sets)


    Dip Machine:
    3-45’s/side x 10 → RP 8 → RP 6


    Overhead Tricep Extension:
    45 x 10 (3 Sets)


    Hammer Curl’s (Towards chest):
    50’s x 8 (3 Sets)


    EZ Bar Curl:
    75 x 8 (3 Sets)


    EZ bar Preach Curl (Hands Close)
    65 x 10 (3 Sets)




    Post-Workout:
    PB& J French Toast
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4330
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    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




    HS Machine Chest Press:
    3 Plates/Side x 12 (3 Sets)


    Flat DB Bench Press:
    110’s x 8 (3 Sets)


    Incline Fly (Pronated Grip):
    50’s x 12 (3 Sets)


    Single Arm Supinated Pulldown:
    42.5 (Each Hand) x 10 (3 Sets)


    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives


    Assisted Chins:
    BW x 10 (5 Sets)
    **30 second rest between sets **


    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4331
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    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:
    170 x 10 + 10 Seconds Iso-Tension (3 Sets)




    Barbell Squat:
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    365 x 8




    Leg press:
    6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)




    Barbell Stiff Leg Deadlifts on Smith:
    4-25lb Plates/Side x 8 (4 Sets)




    Post-Workout:
    Ample Hills Peanut Butter Jamboree
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4332
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    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




    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)


    Rack Pulls (Deadstop):
    225 x 6
    315 x 6
    365 x 6
    405 x 6


    Supported Chest Rows (Neutral Grip):
    2 Plates x 8 (4 Sets)


    Lat-Pulldown + IsoTension:
    100 x 8 + 10 Second Iso tension (4 Sets)




    Post-Workout:
    Sinfit Pumpkin Spice Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4333
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #11
    Week 2 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:
    95's x 10 (3 Sets)


    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8


    Smith Incline Bench:
    4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12




    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)


    DB Side Laterals:
    25's x 10 (5 Sets)
    ** 90 Seconds Rest **


    Rear Delt Destroyer
    10's x 60 --> 8's x 30 --> 5's x 10


    Post-Workout:
    Sinfit SnickerDoodle Chocolate Chip Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4334
    RX MEMBER Sexybeast777's Avatar
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    Default

    strong

  15. #4335
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    Week 2 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




    Single Arm Pushdowns:
    30 x 12 (3 Sets)


    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)


    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)


    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)


    Incline Concentration Curl:
    25's x 10 (4 Sets)


    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)


    Post-Workout:
    Mocha Oatmeal Chocolate Chip Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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