Results 4,201 to 4,215 of 4675
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05-26-2018, 08:12 AM #4201
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: 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:
English Muffins, Peanut butter protein glaze + PB Cocoa Pebbles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-27-2018, 06:14 AM #4202
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
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:
Breakfast
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-29-2018, 05:29 AM #4203
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:
Coffee Mug Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-31-2018, 06:54 AM #4204
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:
PB Cereal Milk Glazed PB Chocolate Cocoa Pebble Pancakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-01-2018, 05:37 AM #4205
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
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:
225 x 10 (3 Sets)
Post-Workout:
Low-Carb MugCake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-02-2018, 08:05 AM #4206
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
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:
BBQ
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-03-2018, 05:36 AM #4207
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
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:
S'mores Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-04-2018, 06:34 AM #4208
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:
Pancakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-05-2018, 06:57 AM #4209
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:
Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-07-2018, 06:22 AM #4210
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
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:
225 x 10 (3 Sets)
Post-Workout:
Blueberry Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-09-2018, 08:23 AM #4211
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
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:
Peanut butter glazed chocolate chip loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-12-2018, 05:45 AM #4212
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
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:
Blueberry Toaster Pastry Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-13-2018, 06:53 AM #4213
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
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:
Protein Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-14-2018, 08:09 AM #4214
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
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:
225 x 10 (3 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-15-2018, 02:51 PM #4215
- Join Date
- Nov 2017
- Posts
- 120
- Rep Power
- 6529
oh my. look at those muscles
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