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  1. #4351
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    Mesocycle #9
    Week 6 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


    Post-Workout:
    French Toast, Eggs, and Sludge + Strawberries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4352
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 6 Day 5




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    275 x 10 (3 Sets)


    Post-Workout:
    London Broil & Swiss Sandwich + Sweet Potato Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4353
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 7 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


    Post-Workout:
    Peppermint Whoopie Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4354
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 7 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


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


  5. #4355
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 7 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


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


  6. #4356
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 7 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    HS Machine Chest Press (Banded )
    3 Plates/Side + 25 x 8 (3 Sets)


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Beef, Tater Tots, Veggies + Cheese
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4357
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 7 Day 5




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    275 x 10 (3 Sets)


    Post-Workout:
    High Road Vanilla Bean + City Cakes Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4358
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 8 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


    Post-Workout:
    Sugar Cookie Birthday Cake Frosted Protein Muffins:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4359
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 8 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Post-Workout:
    Apple & Herb Stuffed BBQ Honey Pork Chop & Asian Fried Rice:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4360
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 8 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    DB Curl
    30's x 15 (3 Sets)


    BB Curl
    75 x 15 (3 Sets)


    Preacher Curl:
    75 x 10 (3 Sets)


    V-Bar Pushdown:
    150 x 15 (3 Sets)


    Bent Over Tricep Extension
    110 x 10 (3 Sets)


    DB Overhead Tricep Extension:
    90 x 10 (3 Sets)


    Post-Workout:
    Cereal + Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4361
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 8 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    HS Machine Chest Press (Banded )
    3 Plates/Side + 25 x 8 (3 Sets)


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Double Fudge Brownie Frosted Protein Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4362
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #9
    Week 8 Day 5




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


    Stiff Leg Deadlifts:
    275 x 10 (3 Sets)


    Post-Workout:
    Mi-Scuzi Pizza
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4363
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 9 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


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


    Incline DB Neutral Grip Press:
    90's x 6 (3 Sets)


    Cable Crossover:
    45 Each hand x 6 (4 Sets)


    Push-Up:
    Failure (4 Sets)


    Reverse Pec Dec:
    80 x 20 (3 Sets)


    DB 6-Ways:
    15's x 10 (3 Sets)


    Post-Workout:
    Pancakes Egg White & Cheese Sandwiches
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4364
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 9 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Deadstop T-Bar Row:
    5-25lb Plates x 8 (3 Sets)


    Smith Machine Row:
    3-25's/Side x 8 (3 Sets)


    Low Row
    100 x 5 (5 Sets) Rest Pause ((25 Total Reps))


    Chins:
    BW x Failure (5 Sets)


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


  15. #4365
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 9 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Seated DB Curl Palms Up: (3:1:1:1)
    30's x 8 (4 Sets)


    Preacher Hammer Curl (3:1:1:1)
    45 Pound Plate x 10 (4 Sets)


    Barbell Curl (2:1:1:1)
    75 x 8 (3 Sets)


    Dual Rope Extension:
    110 x 10 (4 Sets)


    Overhead Rope Extension:
    100 x 10 (4 Sets)


    Dips:
    3 Plates/Side x 10 (3 Sets)




    Post-Workout:
    Peanut Butter Brownie Sundae
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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