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  1. #4021
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    Mesocycle #5
    Week 4 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25’s x 20
    4-25’s x 12
    5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15’s x 20, 15
    20’s x 12, 10
    A2: DB Front Laterals
    15’s x 20, 15
    20’s x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


    Post-Workout:
    Chicken, Rice, Peppers, Onion Stirfry with Masala Sauce
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4022
    OLYMPIAN The Solution's Avatar
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    Mesocycle #5
    Week 4 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Pec Deck:
    80 x 20
    100 x 15
    120 x 12
    140 x 10


    DB Flat Bench Press:
    110’s x 12 (4 Sets)


    Low Cable Crossover Curl:
    10 Each Hand x 20 (3 Sets)


    Single Arm Preacher Curl:
    20 Each Hand x 12 (3 Sets)


    Tricep Rope Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Deadstop Skullcrushers:
    35/side x 10 (4 Sets)
    35/Side x Failure (1 Set)


    Post-Workout:
    Peanut Butter Chocolate Dual Layered Protein Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4023
    OLYMPIAN The Solution's Avatar
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    Mesocycle #5
    Week 4 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Back Hyperextension:
    BW + Bands x 20 (3 Sets)


    Mag Grip Lat Pulldown:
    80 x 20
    120 x 10 (3 Sets)


    Assisted Pullup (3 Second Hold at Top)
    BW x 10 (3 Sets)


    Smith Machine Military Press
    135 x 15 (4 Sets)


    Lying Cable Upright Rows:
    35 (each Hand) x 15 (4 sets)


    Standing Calf Raise: (2:1:2:1)
    135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)


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


  4. #4024
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    Mesocycle #5
    Week 4 Day 6


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Bodyweight Lunges:
    2-3 Warm-Up Sets


    A1: Leg Extension (Weight Each Leg)
    30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
    A2: Lying Leg Curl
    80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8


    B1: Feet High Leg Press (Close Stance)
    6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
    B2: DB Stiff Leg Deadlifts
    80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10


    Hammer Strength V-Squat:
    210 x 15, 250 x 12, 290 x 10, 330 x 8


    Smith Reverse Lunge
    135 x 12 (3 Sets)


    C1: Adductor
    C2: Abductor
    3 Rounds of 12 Reps


    Post-Workout:
    Pumpkin Cheesecake Bar @ Starbucks:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4025
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #5
    Week 5 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Rack Deadlifts:
    315 x 8
    375 x 8
    405 x 8 (PR)
    --DROP--
    315 x 20



    Neutral Grip Lat Pulldown
    80x 20
    120 x 12 (3 Sets)


    Hammer Strength High Row
    25 Plate/Side x 20
    45 Plate/Side x 12 (3 Sets)


    Hammer Strength Machine Shoulder Press
    80 (Each Hand) x 12
    90 (Each Hand) x 12
    100 (Each Hand) x 12
    110 (Each Hand x 12


    6 Way DB Raises
    10’s x 12 (4 Sets)


    Leg Press Calf Raise (3:2:1:2)
    150 x 20
    170 x 15
    190 x 12
    210 x 10
    230 x 8
    150 x 20




    Post-Workout:
    Eggs, Pumpkin Spice Muffins + Sludge, and Candied Sweet Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4026
    OLYMPIAN The Solution's Avatar
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    Location
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    Default

    Mesocycle #5
    Week 5 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Hammer Strength Decline Chest Press:
    2 Plates/Side x 20
    2 Plates + 25/Side x 15
    3 Plates/Side x 12
    3 Plates + 25/Side x 10


    Incline Smith Bench:
    185 x 4 (6 Sets)
    **15 Seconds rest between sets ((Muscle Round)) **


    Cable Crossover Bicep Curl (Stand between cable crossovers)
    10 Each Hand x 20 (3 Sets)


    Standing EZ Bar Curl
    25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)


    Tricep Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Overhead Tricep Extension:
    110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)


    Post-Workout:
    Open face breakfast sandwiches + Hashbrowns
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4027
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Default

    Mesocycle #5
    Week 5 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25’s x 20
    4-25’s x 12
    5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15’s x 20, 15
    20’s x 12, 10
    A2: DB Front Laterals
    15’s x 20, 15
    20’s x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


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


  8. #4028
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Posts
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    Rep Power
    2148033

    Default

    Mesocycle #5
    Week 5 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds

    Pec Deck:
    80 x 20
    100 x 15
    120 x 12
    140 x 10

    DB Flat Bench Press:
    100’s x 12 (4 Sets)

    Low Cable Crossover Curl:
    10 Each Hand x 20 (3 Sets)

    Single Arm Preacher Curl:
    20 Each Hand x 12 (3 Sets)

    Tricep Rope Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8

    Deadstop Skullcrushers:
    35/side x 10 (4 Sets)
    35/Side x Failure (1 Set)

    Post-Workout:
    Rice Cakes, Berries, Banana's, and Pumpkin Spice Cheerios over Protein Sludge
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4029
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,844
    Rep Power
    2148033

    Default

    Mesocycle #5
    Week 5 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Back Hyperextension:
    BW + Bands x 20 (3 Sets)


    Mag Grip Lat Pulldown:
    80 x 20
    120 x 10 (3 Sets)


    Assisted Pullup (3 Second Hold at Top)
    BW x 10 (3 Sets)


    Smith Machine Military Press
    135 x 15 (4 Sets)


    Lying Cable Upright Rows:
    35 (each Hand) x 15 (4 sets)


    Standing Calf Raise: (2:1:2:1)
    135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)


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


  10. #4030
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,844
    Rep Power
    2148033

    Default

    Team ScoobyPrep
    Mesocycle #5
    Week 5 Day 6


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Bodyweight Lunges:
    2-3 Warm-Up Sets


    A1: Leg Extension (Weight Each Leg)
    30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
    A2: Lying Leg Curl
    80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8


    B1: Feet High Leg Press (Close Stance)
    6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
    B2: DB Stiff Leg Deadlifts
    80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10


    Hammer Strength V-Squat:
    210 x 15, 250 x 12, 290 x 10, 330 x 8


    Smith Reverse Lunge
    135 x 12 (3 Sets)


    C1: Adductor
    C2: Abductor
    3 Rounds of 12 Reps


    Post-Workout:
    Apple Cinnamon Crunch Special K Cereal:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4031
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,844
    Rep Power
    2148033

    Default

    Mesocycle #5
    Week 6 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Rack Deadlifts:
    315 x 8
    335 x 8
    405x8 ---> 315 x 20


    Neutral Grip Lat Pulldown
    80x 20
    120 x 12 (3 Sets)


    Hammer Strength High Row
    25 Plate/Side x 20
    45 Plate/Side x 12 (3 Sets)


    Hammer Strength Machine Shoulder Press
    80 (Each Hand) x 12
    90 (Each Hand) x 12
    100 (Each Hand) x 12
    110 (Each Hand x 12


    6 Way DB Raises
    10’s x 12 (4 Sets)


    Leg Press Calf Raise (3:2:1:2)
    150 x 20
    170 x 15
    190 x 12
    210 x 10
    230 x 8
    150 x 20




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


  12. #4032
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,844
    Rep Power
    2148033

    Default

    Mesocycle #5
    Week 6 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    Hammer Strength Decline Chest Press:
    2 Plates/Side x 20
    2 Plates + 25/Side x 15
    3 Plates/Side x 12
    3 Plates + 25/Side x 10


    Incline Smith Bench:
    185 x 4 (6 Sets)
    **15 Seconds rest between sets ((Muscle Round)) **


    Cable Crossover Bicep Curl (Stand between cable crossovers)
    10 Each Hand x 20 (3 Sets)


    Standing EZ Bar Curl
    25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)


    Tricep Pressdown:
    130 x 15, 150 x 12, 170 x 10, 190 x 8


    Overhead Tricep Extension:
    110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)


    Post-Workout:
    Little G's Bangin' Bakalva
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4033
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Posts
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    2148033

    Default

    Mesocycle #5
    Week 6 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2
    Rest Times are 60 Seconds


    T-Bar Row:
    3-25’s x 20
    4-25’s x 12
    5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


    Single-Arm Seated Cable Row:
    27.5 Each Hand x 12 (3 Sets)


    Low Row with Mag Grip Attachment:
    100 x 12 (3 Sets)


    HS Shoulder Press
    2 Plaets/Side x 8 (4 Sets)


    A1: DB Laterals
    15’s x 20, 15
    20’s x 12, 10
    A2: DB Front Laterals
    15’s x 20, 15
    20’s x 12, 10


    Seated Calf Raise: (3:2:1:2)
    1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


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


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