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  1. #4546
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #14
    Week 4 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+10 Plates x 8 (4 Sets)


    Chest Supported DB Row
    50 Each Hand x 10 (3 Sets)


    A1: DB Pullover:
    60 x 8 (3 Sets)


    A2: Chins:
    BW X Failure (3 Sets)


    HyperExtensions: (3:1:1:1)
    BW x 15-20 (3 Sets)


    Supinated DB Curl (3:1:1:1)
    35's x 8 (3 Sets)


    EZ Bar Curl
    **10 Second Rest**
    55 x 8 (4 Sets)


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


  2. #4547
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,043
    Rep Power
    2148097

    Default

    Mesocycle #14
    Week 4 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 8 (4 Sets)


    Incline Smith Machine Bench
    2-25's/Side x 6
    2-25's+10/Side x 6
    3-25's/Side x 6
    3-25's+10/Side x 6


    Hex Press:
    65's x 10, 7, 5 (Rest Pause)


    HS Machine Fly/Cable Fly
    110 x 8 + 30 Second IsoHold (3 Sets)


    Rear Delt DB Swings:
    25's x 30 (4 Sets)


    Smith Machine Shoulder Press
    155 x 8 (4 Sets)


    Single Arm Pressdowns
    25 Each Hand x 10 (4 Sets)


    Lying DB Skullcrusher:
    35's x 12 (4 Sets)


    Post-Workout:
    Protein Gluten Free Cookies:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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