Results 3,196 to 3,210 of 4675
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05-24-2015, 06:48 AM #3196
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05-25-2015, 06:45 AM #3197
Inov8 Elite Performance
Mesocycle #21
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curl: (3:1:1:1) tempo (RPE 9)
115 x 8 (4 Sets)
Leg Press: (1:1:1:1)
8 Plates/Side x 30 Seconds (3 Sets)
Smith Machine Front Squat: (2:1:1:1)
225 x 8 (3 Sets)
A1: Smith Machine SLDL:
3-25's x 12 (3 Sets)
A2: Box Step Ups: 8 steps per side per set
BW + 50lb Chains x 16 Steps (3 Sets)
Reverse Hack Squat Dropset:
2 Plates/Side x 10
1 Plate+25/Side x 10
1 Plate/Side x 15
Weight Ab Raise:
BW + 45lb Plate x 8 (4 Sets)
Post-Workout:
Corfetti Protein Pudding, Sugar Cookie Poptart, Sugar Cookie Toast Crunch, Cinnamon burst Cheerios
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-25-2015, 10:48 AM #3198
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05-25-2015, 10:02 PM #3199
Timed leg presses are nasty!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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05-26-2015, 06:15 AM #3200
Inov8 Elite Performance
Mesocycle #21
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Slight Incline DB Press: (3:1:1:1)
90's x 8 (2 Sets)
100's x 8
BB Bent-Over Rows: (1:1:1:1)
275 x 6 (3 Sets)
BB Bench Press: (2:1:1:1)
245 x 8 (3 Sets)
V Bar Pulldown: (1:1:1:1)
115 x 10 (3 Sets)
Smith Overhead Shoulder Press (1:1:1:1)
185 x 8 (3 Sets)
Hammer Strength Dips: (3:1:1:2)
3 Plates/Side x 10 (3 Sets)
EZ Bar Curls: (3:1:1:2)
80 x 10 (3 Sets)
Rope Crunches:
100 x 20 (5 Sets)
Post-Workout:
Denali Extreme Moose Tracks (private select):
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-26-2015, 03:37 PM #3201
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05-27-2015, 06:36 AM #3202
Inov8 Elite Performance
Mesocycle #21
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Calf Raise on Machine Leg Press: (5:2:1:1)
170 x 8 (4 Sets)
Barbell Squats:
325 x 6 (4 Sets)
DB Stiff Leg Deadlift (3:1:1:1)
100's x 6 (4 Sets)
Lying Leg Curl (2:1:1:1)
140 x 8 (4 Sets)
Hyperextension:
BW x 10 (3 Sets)
DB Goblet Squats: (3:1:1:1)
80 x 6 (3 Sets)
Post-Workout:
Pretzel Crusted Chicken Tenders with a Cinnamon Sugar Sweet Potato Fries + Peanut Butter Brown Sugar Honey Dipping Sauce:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-27-2015, 10:23 PM #3203
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149336
Food porn!
And 325 for four sets of six? Oh, yeeeeaah... you're the weak ginger.
NOT!Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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05-28-2015, 06:35 AM #3204
Inov8 Elite Performance
Mesocycle #21
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
One Arm DB Rows: (1:1:1:1)
110's x 8 (3 Sets)
V Bar Pulldown (1:1:1:2)
120 x 8 (4 Sets)
Snatch Grip Rack Deadlift (just below knee): (1:1:1:1)
365 x 8 (3 Sets)
Standing Y DB Shoulder Raises: (1:1:1:1)
25's x 10 (3 Sets)
Reverse Pec Dec: (1:1:1:2)
40 x 25 (3 Sets)
V Bar Pressdown (2:1:1:1)
140 x 15 + 10 Second IsoTension (3 Sets)
A1:Calf Raise on Machine Leg Press
100 x 15 (4 Sets)
A2: Tibia Raises
BW x Failure (4 Sets)
Post-Workout:
Cellucor Healthy Chocolate Chip Cookie Dough:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-29-2015, 06:44 AM #3205
Inov8 Elite Performance
Mesocycle #21
Week 4 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curl: (3:1:1:1) tempo (RPE 9)
115 x 8 (4 Sets)
Leg Press: (1:1:1:1)
8 Plates/Side x 30 Seconds (3 Sets)
Smith Machine Front Squat: (2:1:1:1)
225 x 8 (3 Sets)
A1: Smith Machine SLDL:
3-25's x 12 (3 Sets)
A2: Box Step Ups: 8 steps per side per set
BW + 50lb Chains x 16 Steps (3 Sets)
Reverse Hack Squat Dropset:
2 Plates/Side x 10
1 Plate+25/Side x 10
1 Plate/Side x 15
Weight Ab Raise:
BW + 45lb Plate x 8 (4 Sets)
Post-Workout:
Chicken Parm:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-29-2015, 11:28 AM #3206
Cellucor Cor-Fetti Cake Batter Cupcakes
http://www.youtube.com/watch?v=Ek14QpsElaw
Recipe
Dry:
1 Scoop (34g) Cor Performance Whey (Cor-Fetti Cake Batter)
80g Complete Pancake Mix (Extra Fluffy)
8g SF/FF Pudding Mix
Dash Salt
1/4th Cup Splenda (6g)
Dash Baking Powder
Wet:
1 Egg
1 Egg White
50g Greek Yogurt
1/3 Cup Almond Milk (50g)
Dash Vanilla Extract
Topping/Filling:
None
Directions
1) Pre-Heat Oven to 350 Degrees
2) Combine all dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Splenda, Baking Powder, Salt, Complete Pancake Mix)
3) Add wet ingredients into the dry and mix with a hand mixer, whisk, or stand up mixer until batter is formed.
4) Line Muffin Pan with Linens and fill the linen half way with batter. Bake in oven for 10-12 minutes until golden brown consistency on top is formed.
5) Pull out of oven and place on cooling rack for 5-10 minutes until cool. Plate and Serve!
6) Enjoy!
Macros
For Entire Recipe:
Calories ~ 550
Protein ~ 45g
Carbs ~ 70g
Fat ~ 10g
Each Cupcake (Assume 10 Made ):
Calories ~ 55
Protein ~ 4.5g
Carbs ~ 7g
Fat ~ 1g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-01-2015, 05:51 AM #3207
Inov8 Elite Performance
Mesocycle #21
Week 5 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press:
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6
Slight Decline DB Bench Press (2:1:1:1)
100's x 6–(3 Sets)
Pendlay Row: (1:1:1:1)
135 x 6 (3 Sets)
Low Pulley Cable Row:
25 Each Hand x 8 (3 Sets)
Overhead DB Shoulder Press (2:1:1:1)
70's x 8 (4 Sets)
Weighted Chain Dips: –
BW + 75lb Chains x 10 (3 Sets)
DB Hammer Curls:
35's x 8 (4 Sets)
Post-Workout:
Crock Pot Buffalo Chicken Mac and Cheese:
Austin has decided its time to switch gears.
Cut has ended and he has added back in 50g of carbs and 5/10g of fat (WO/NON)
Cardio has been dropped quite a bit (3-30 min LISS Sessions and 3x8 HIIT Intervals)
Time to see how much size i can add after getting down to perhaps the best I have looked!2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-02-2015, 06:21 AM #3208
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06-02-2015, 10:17 AM #3209
The Hunger for Success: The Solution's Offseason
Much, much, much better.
A lot leaner, and legs even appear a tad fuller.Last edited by Hoss06; 06-02-2015 at 10:18 AM.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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06-03-2015, 06:39 AM #3210
Inov8 Elite Performance
Mesocycle #21
Week 5 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Seated Calf Raise: (1:1:1:2)
2 Plates x 12 (4 Sets)
Tear Drop Leg Extension (1:1:1:3)
40 Each Leg x 8 (4 Sets)
Leg Press: (1:1:1:1)
7 Plates/Side x 35 Seconds (3 Sets)
Barbell Squats (1:1:1:1)
185 x 20 (3 Sets)
Barbell Glute Bridge (1:1:1:2)
275 x 10 (3 Sets)
Lying Leg Curl (2:1:1:1)
110 x 8 (3 Sets)
Post-Workout:
Cellucor Red Velvet Cream Cheese Roll-Ups:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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