Page 276 of 277 FirstFirst ... 176226266274275276277 LastLast
Results 4,126 to 4,140 of 4144
  1. #4126
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 7 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


    Wide Grip PullDown
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  2. #4127
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 7 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




    Barbell Squats –
    345 x 3 (3 Sets)




    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)




    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)




    Lying leg curls
    155 x 8 (2 Sets)




    Smith Standing calf-raises
    225 x 5 (2 Sets)




    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)




    Post-Workout:
    Onion Straw, Bacon & BBQ Chicken Sandwich + Fries:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4128
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 8 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


    Incline Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


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


  4. #4129
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 8 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




    Barbell Squats
    225 x 15 (3 sets)




    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)




    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)




    Lying Leg Curls
    140 x 10 (2 Sets)




    Single Leg Leg Curl
    50 x 10 (2 Sets)




    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)




    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)




    Seated calf-raises
    2 Plates x 10 (2 Sets)




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


  5. #4130
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 8 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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


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


  6. #4131
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 8 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


    Wide Grip PullDown
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  7. #4132
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #7
    Week 8 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




    Barbell Squats –
    345 x 3 (3 Sets)




    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)




    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)




    Lying leg curls
    155 x 8 (2 Sets)




    Smith Standing calf-raises
    225 x 5 (2 Sets)




    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)




    Post-Workout:
    Brisket, Pulled Pork, Mac & Cheese, Roll, Potato Casserole
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4133
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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


    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press


    3 Rounds of 8-10 Reps


    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8


    Peck deck flyes:
    110 x 15 (4 Sets)


    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)


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


  9. #4134
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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


    One Arm Barbell Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)


    Meaedow’s row:
    45lb Plate x 15 (4 Sets)


    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)


    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20


    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps


    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps


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


  10. #4135
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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


    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10


    Reverse V squat machine:
    210 x 8 (4 Sets)


    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)


    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps


    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)


    B2: Standing Calf Raise:
    BW X 25 (4 Sets)


    Post-Workout:
    Protein Cheesecake
    Last edited by The Solution; 02-08-2018 at 06:54 AM.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4136
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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


    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 ā 100 x 20

    DB Floor Press:
    90’s x 8 (4 Sets)

    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)

    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)

    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)

    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    Chocolate & Peanut Butter Protein Whoopie Pies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4137
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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


    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)

    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)

    Assisted Pull-Up:
    BW x 10 (4 Sets)

    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)

    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps

    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps

    Post-Workout:
    TJ Churro Bites
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4138
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    Week 1 Day 6


    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps


    Leg press:
    4 Plats/Side x 20 (4 Sets)


    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)


    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure


    Stiff Leg Deadlifts on Smith:
    4 – 25lb Plates/Side x 12 (4 Sets)


    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)


    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)

    Post-Workout:
    Loaded Sweet Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4139
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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




    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press




    3 Rounds of 8-10 Reps




    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8




    Peck deck flyes:
    110 x 15 (4 Sets)




    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)




    Post-Workout:
    Chocolate Glazed Protein Mug Cake with Banana's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4140
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,229
    Rep Power
    2148051

    Default

    Mesocycle #8
    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




    One Arm Barbell Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)




    Meaedow’s row:
    45lb Plate x 15 (4 Sets)




    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)




    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20




    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps




    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps




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


Page 276 of 277 FirstFirst ... 176226266274275276277 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
  •