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  1. #4366
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    Mesocycle #9
    Week 9 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


    Hammer Strength Chest Fly:
    140 x 8 --> 110 x 8 --> 90 x 20


    Smith Incline Bench:
    3 Plates/Side x 10, 7, 5 RP


    Lat Pulldown:
    140 x 8 (3 Sets)


    Hammer Strength Low Row:
    60 Each Hand x 8 (3 Sets)
    ** No rest between arms **


    Dumbbell Swings:
    35's x 25 (3 Sets)


    Hammer Strength Side Lateral Raise:
    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)




    Post-Workout:
    IHOP Red Velvet Pancakes, Nutella Crepes, Cinnamon Roll French Toast
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4367
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 9 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:
    160 x 8 + 5 Partials (4 Sets)


    Hammer Strength V-Squat:
    270 x 8
    290 x 8
    310 x 8
    330 x 8


    Leg Press:
    6 Plates/Side x 15 (5 Sets)


    DB Stiff Leg Deadlifts:
    120's x 10 (4 Sets)


    Post-Workout:
    Handel's Oreo Dough
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4368
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 10 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 Bench Press:
    80's x 8
    100's x 8
    120's x 8 --> 80's x 10 --> 60's x 12


    Incline Smith Bench:
    225 x 10 (3 Sets)


    Cable Crossover:
    45 Each hand x 8 (4 Sets)


    HS Machine Fly:
    140 x 12 (3 Sets)


    Bent Over DB Rear Delt Flies:
    40's x 25 (3 Sets)


    DB 6-Ways:
    15's x 8 (3 Sets)


    Post-Workout:
    Protein Blueberry Loaf with a PB2 Glaze
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4369
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 10 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:
    6-25lb Plates x 8 (3 Sets)


    Pronated Cable Low Row
    35 Each Hand x 10 (3 Sets)


    Low Row
    110 x 5+5+5+5+5 Rest Pause


    Chins (Neutral Grip):
    BW x 8 (3 Sets)


    HyperExtensions:
    BW x 20 (3 Sets)


    Post-Workout:
    Chocolate Protein Birthday Cake Brownie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4370
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 10 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 Hammer Curls: (3:1:1:1)
    30's x 8 (4 Sets)


    Barbell Curl 1.5's
    ** All the way up, half way up, back up, all the way up
    60 x 8 (4 Sets)


    Preacher Curl:
    75 x 8 (4 Sets)


    Tricep Pressdown V-Bar:
    150 x 12 (4 Sets)


    Overhead Rope Extension:
    100 x 10 (4 Sets)


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




    Post-Workout:
    Burger + SP Fries + Peanut Butter Honey Dipping Sauce for the fries (Yogurt, Honey, PB2)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4371
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 10 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


    Hammer Strength Chest Fly:
    140 x 8 --> 110 x 8 --> 90 x 20


    Push-Up:
    BW x Failure (3 Sets)


    Lat Pulldown:
    140 x 8 (3 Sets)


    Hammer Strength Low Row:
    60 Each Hand x 8 (3 Sets)
    ** No rest between arms **


    HS Rear Delt Fly:
    70 x 25 (3 Sets)


    Hammer Strength Side Lateral Raise:
    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)




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


  7. #4372
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #9
    Week 10 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:
    150 x 10 ---> 130 x 8 --> 110 x 12


    Leg Press:
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8


    Front Squat/Back Squat Combo:
    135 x 10 (Front Squat) --> 135 x 10 (Back Squat) ((4 Sets))


    Weighted Lunges:
    75 Pounds of Chains x 20 Steps (4 Sets)


    Single Leg Leg Curl:
    60 Each Leg x 10 (3 Sets)


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


  8. #4373
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #9
    Week 11 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 Bench Press:


    110’s x 8 (4 Sets)





    Incline Smith Bench:


    225 x 12 (3 Sets)





    Cable Crossover:


    45 Each hand x 8 (4 Sets)


    HS Machine Fly:


    140 x 12 (3 Sets)





    Bent Over DB Rear Delt Flies:


    40's x 15 (3 Sets)


    Hammer Strength Laterals:


    75 x 10 (3 Sets)




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


  9. #4374
    OLYMPIAN The Solution's Avatar
    Join Date
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    Mesocycle #9
    Week 11 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:


    6-25lb Plates x 10 (3 Sets)





    Cable Low Row


    140 x 8 (4 Sets)


    Banded Pullover:


    50DB + Orange Band x 10 (4 Sets)





    Facepull:
    140 x 10 (4 Sets)





    HyperExtensions:


    BW x 20 (3 Sets)





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


  10. #4375
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
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    Mesocycle #9
    Week 11 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


    EZ Bar Reverse Curls


    80 x 12 (4 Sets)


    Hammer Curl:


    40’s x 12 (4 Sets)





    Preacher Curl:


    75 x 8 (3 Sets)


    75 x 8 -ā 50 x 8 ā 30 x 8


    Tricep Pressdown V-Bar:


    150 x 20 (4 Sets)





    Dip Machine:


    3 Plates/Side x 8 -ā 2 Plates + 25/Side x 15 ā 2 Plates/Side x 20


    Bent Over Tricep Extension:


    100 x 10 (4 Sets)






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


  11. #4376
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
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    Rep Power
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    Default

    Mesocycle #9
    Week 11 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


    Hammer Strength Chest Fly:


    140 x 8 --> 110 x 8 --> 90 x 20


    Push-Up:


    BW x Failure (3 Sets)





    Lat Pulldown:


    140 x 8 (3 Sets)


    Hammer Strength Low Row:


    60 Each Hand x 8 (3 Sets)


    ** No rest between arms **


    HS Rear Delt Fly:


    70 x 25 (3 Sets)


    Hammer Strength Side Lateral Raise:


    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)






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


  12. #4377
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148095

    Default

    Mesocycle #9
    Week 11 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


    Leg Extension:


    50 Each Leg x 15 (6 Sets)


    Leg Press:


    1 Plate/Side x 8 -ā Add a plate for 8 until failure





    Leg Press Drop Set:


    8 Plates/Side x 8 -ā 6 Plates x 8 ā 4 Plates x 20





    Lying Leg Curl:


    110 x 15 (4 Sets)








    Post-Workout:
    Mocha Chocolate Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4378
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
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    Rep Power
    2148095

    Default

    Mesocycle #9
    Week 12 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




    Incline Smith Bench:


    225 x 12, 8, 7 , 6






    HS Incline Press:


    2 Plates + 25/Side x 6 (3 Sets)






    Pec Deck Fly:
    140 x 10 (3 Sets)



    Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    DB Side Laterals:
    30's x 12 (3 Sets)



    DB Partial Lateral's:
    50's x 20 (3 Sets)


    Reverse Pec Dec:
    70 x 30 (3 Sets)


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


  14. #4379
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148095

    Default

    Mesocycle #9
    Week 12 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


    DB Row:
    50 x 10
    60 x 10
    70 x 10
    80 x 10 (3 Sets)



    HS Low Row


    60 Each Hand x 8 (4 Sets)


    Lying Cable Pullover


    50 x 12 (4 Sets)





    Cable Low Row:


    140 x 10 (4 Sets)





    HyperExtensions:


    BW x 20 (3 Sets)





    Post-Workout:
    Protein S'mores Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4380
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148095

    Default

    Mesocycle #9
    Week 12 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


    Cable Curls


    80 x 20, 15, 12, 10


    EZ bar Preacher Curl


    70 x 10 (4 Sets)





    Rope Hammer Curl:
    *25 Second Rest *
    70 x Failure (4 Sets)


    Dual Rope Pressdown:


    150 x 15 (4 Sets)





    Over Head Tricep Extension:


    100 x 10 (4 Sets)






    Incline DB Skullcrusher:


    30 Each Hand x 12 (4 Sets)






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


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