Page 304 of 305 FirstFirst ... 204254294302303304305 LastLast
Results 4,546 to 4,560 of 4570
  1. #4546
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    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
    15,094
    Rep Power
    2148100

    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


  3. #4548
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 4 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


    DB Row
    60 x 10 (4 Sets)


    A1: Straight Arm Pullover:
    25 Each Hand x 8 (3 Sets)


    A2: Chins
    BW x Failure (3 Sets)


    Preacher Curl
    25's x 8 (4 Sets)


    Incline DB Hammer Curls
    20's x 12 (4 Sets)


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


  4. #4549
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 4 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


    DB Bench Press:
    90's x 12 (4 Sets)


    A1: Chest Focused Dips
    BW X Failure (3 Sets)


    A2: Incline DB Fly
    35's x 8 (3 Sets)


    B1: DB Side Lateral
    35's x 8 (3 Sets)


    B2: Bent Over DB Swings (3:1;1:1)
    30's x 12 (3 Sets)


    Lying EZ Curl Bar Skullcrusher:
    95 x 12


    Bent Over Rope Extension:
    100 x 10 (4 Sets)


    Post-Workout:
    Franklin Fountain Ice Cream
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4550
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 4 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
    130 x 12
    150 x 10
    170 x 8
    190 x 6


    Barbell Squat
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    335 x 8


    Hack Squat: (4:1:1:1)
    1 Plate/Side x 5
    2 Plate/Side x 5
    2 Plate + 25/Side x 10 (2 Sets)
    2 Plates + 25/Side x 10 --> 2 Plates/Side x 6 --> 1 Plate/Side x 20


    Leg Extension:
    50 Each Leg x 10 , 7, 5 (Rest Pause)


    Barbell Stiff Leg Deadlift
    315 x 8 (3 Sets)


    Standing Calf Raise:
    2 Plates/Side + 10 Second Stretch x 10 (6 Sets)


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


  6. #4551
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    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


    DB Row
    70 x 8 (4 Sets)


    A1: Straight Bar Pushdown
    75 Each Hand x 8 (3 Sets)


    A2: DB Pullover:
    60 x 8 (3 Sets)


    FacePulls:
    150 x 12 (2 Sets)


    HyperExtensions: (3:1:1:1)
    BW x Failure (2 Sets)


    EZ Bar Preacher Curl (4:1:1:1)
    50 x 8 (3 Sets)


    EZ Bar Curl (5:1;1:1)
    55 x 8 (4 Sets)


    Post-Workout:
    Cereal & Whey

    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4552
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    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


    HS Machine Bench
    3 Plates+25/Side x 8 (3 Sets)


    Flat DB Bench Press:
    100's x 5 (5 Sets)
    ** 1 Minute Rest**


    A1: BW Dips
    Failure (3 Sets)


    A2: Stretch Push-Up
    Failure (3 Sets)


    Rear Delt DB Swings:
    25's x 15 (4 Sets)


    Smith Machine Shoulder Press
    155 x 8 (4 Sets)


    V Bar Pressdowns
    100 x 12 (4 Sets)


    Lying DB Skullcrusher:
    35's x 10 (4 Sets)


    Post-Workout:
    Red Velvet Chocolate Chip Cupcake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4553
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 5 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


    Seated Cable Row
    120 x 12 (4 Sets)


    A1: V Bar Pullover:
    70 x 8 (3 Sets)


    A2: Supinated Single Arm Pulldown
    40 Each Hand x 8 (3 Sets)


    DB Curl:
    30's x 8 (4 Sets)


    Incline DB Hammer Curls
    20's x 12 (4 Sets)


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


  9. #4554
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 5 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


    Incline DB Bench
    80's x 10 (4 Sets)
    *1 Minute Rest*


    A1: Chest Focused Dips
    BW X Failure (3 Sets)


    A2: Assisted Dip
    200 x Failure (3 Sets)


    B1: DB Side Lateral
    35's x 8 (3 Sets)


    B2: HS Shoulder Press
    100 x 8 (3 Sets)


    Floor Press
    75's x 8


    Bent Over Rope Extension:
    100 x 10 (4 Sets)


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


  10. #4555
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 5 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
    130 x 12
    150 x 10
    170 x 8
    190 x 6


    Leg Press:
    3 Plates/Side x 8
    4 Plates/Side x 8
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8


    Smith Lunge:
    135 x 10 (3 Sets)


    Leg Extension:
    60 Each Leg x 8 (3 Sets)
    60 Each Leg x 8 + Partials till failure


    Barbell Stiff Leg Deadlift
    315 x 8 (3 Sets)


    Seated Calf Raise:
    110 x 20 (3 Sets)
    170 x 8 (3 Sets)


    Post-Workout:
    Ben & Jerry's Justice Remix'd
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4556
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 6 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


    DB Row
    70 x 10 (4 Sets)


    A1: Straight Bar Pushdown
    75 Each Hand x 8 (3 Sets)


    A2: DB Pullover:
    60 x 8 (3 Sets)


    FacePulls:
    150 x 12 (3 Sets)


    HyperExtensions: (3:1:1:1)
    BW x Failure (2 Sets)


    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)


    Rope Hammer Curl
    75 x 10 (4 Sets)


    Post-Workout:
    Protein Muffins

    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4557
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 6 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


    HS Machine Bench
    3 Plates+25/Side x 10 (3 Sets)


    Flat DB Bench Press:
    90s x 6 (5 Sets)
    ** 1 Minute Rest**


    A1: BW Dips
    Failure (3 Sets)


    A2: Stretch Push-Up
    Failure (3 Sets)


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


    Smith Machine Shoulder Press
    155 x 8 (4 Sets)


    V Bar Pressdowns
    140 x 8 (4 Sets)


    Lying DB Skullcrusher:
    35's x 10 (4 Sets)


    Post-Workout:
    Quest Bar

    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4558
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 6 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 Supinated Low Cable Row
    40 Each Hand x 10 (4 Sets)


    A1: V Bar Pullover:
    70 x 8 (3 Sets)


    A2: Supinated Single Arm Pulldown
    40 Each Hand x 12 (3 Sets)


    BB Curl: (4:1:1:1)
    65 x 8 + 5 Partials (4 Sets)


    Reverse Curls with a Cable: (3:1:1:1)
    65 x 15 (4 Sets)


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


  14. #4559
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 6 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


    Incline Smith Bench
    3-25's/Side x 10 (4 Sets)
    *1 Minute Rest*


    A1: Cable Crossover
    30 Each Hand x 8 (3 sets)


    A2: HS Decline Chest Press
    3 Plates/Side x 8 (3 Sets)


    B1: Incline Braced Side Lateral
    25's x 10 (3 Sets)


    B2: HS Shoulder Press
    100 x 8 (3 Sets)


    C1: Floor Press
    75's x 6


    C2: Bent Over Rope Extension:
    100 x 10 (4 Sets)


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


  15. #4560
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,094
    Rep Power
    2148100

    Default

    Mesocycle #14
    Week 6 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




    Leg Press:
    3 Plates/Side x 8
    4 Plates/Side x 8
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8


    Paused Safety Bar Squat (2:1:1:1)
    225 x 10 (3 Sets)


    Leg Extension: (2:1:3:1)
    60 Each Leg x 8 + 15 Second Hold (3 Sets)


    Lying Leg Curl
    110 x 12 (3 Sets)
    ** 45 Second Rest **


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


    Post-Workout:
    Ample Hills The Nectar of Queens
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


Page 304 of 305 FirstFirst ... 204254294302303304305 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •