Results 4,471 to 4,485 of 4675
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06-08-2019, 01:58 PM #4471
Mesocycle #12
Week 4 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
Standing Leg Curl:
30 Each Leg x 10
40 Each Leg x 10
55 Each Leg x 10 (3 Sets)
Dumbbell Squat: (3:1:1:1)
70 x 10
100 x 10
130 x 12,7,5 (Rest Pause)
Reverse Lunge:
25lb KB x 10
25lb KB x 10, 7, 5 (Cluster Set)
Leg Press: (3:1:1:1)
2 Plates/Side x 6
4 Plates/Side x 15
4 Plates/Side x 15,7,6 (Rest Pause)
Barbell Stiff Leg Deadlift:
135 x 10
225 x 8
275 x 8 (2 Sets)
Post-Workout:
Graeter's Amaretto Crunch
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-10-2019, 06:37 AM #4472
Mesocycle #12
Week 5 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 DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Incline Smith Bench Press:
135 x 6
225 x 6-8 (2 Sets)
HS Machine Press:
4 Plates/Side x 6
4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10
HS Machine Fly:
100 x 8
140 x 8 (2 Sets)
Machine Rear delt Fly:
2 Sets of 25
Landmind Shoulder Press:
45 Plate x 8 (2 Sets)
DB Incline Front Raise:
20's x 15 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10
Dual handle Overhead Extension
25 each Hand x 10
30's x 10 (3 Sets)
30 Each Hand x 10 --> 25 x 10 --> 20 x 8
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-11-2019, 06:41 AM #4473
Mesocycle #12
Week 5 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
Incline Braced DB Rows:
50's x 12
50's x 12, 7, 5 (Rest Pause)
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 8 (2 Sets)
80's x 8 --> 65 x 8 --> 50 x 8
DB Pullover:
60 x 10 (2 Sets)
FacePull
100 x 10 (2 Sets)
Barbell Curl
45 x 8
65 x 8 (3 Sets)
65 x 8 --> 55 x 8 --> 45 x 10
Reverse Grip Cable Curl
60 x 10 (4 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-12-2019, 03:58 AM #4474
Mesocycle #12
Week 5 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
High Incline DB Bench Press:
50' x 10
65's x 15 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Dips:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 12
100 x 12 (2 Sets)
100 x 12 --> 80 x 10 --> 60 x 10
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
MRE Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-13-2019, 06:34 AM #4475
Mesocycle #12
Week 5 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:
120 x 10 (3 Sets)
Single Arm Low Cable Row:
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Facepulls to Mid Back
100 x 10
140 x 12 --> 100 x 10 --> 70 x 10
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
75 x 15,8,6 (Rest Pause)
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Sweet & Savory Meatballs
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-14-2019, 03:55 AM #4476
Mesocycle #12
Week 5 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
Standing Leg Curl:
30 Each Leg x 10
40 Each Leg x 10
50 Each Leg x 15 (3 Sets)
Leg Press: (3:1:1:1)
2 Plates/Side x 6
4 Plates/Side x 15 (3 Sets)
4 Plates/Side x 15,7,6 (Rest Pause)
Leg Extension:
50 Each Leg x 10 (2 Sets)
50 Each Leg x 10 --> 40 Each Leg x 10 --> 30 Each Leg x 20
Dumbbell Paused Squat: (3:1:2:1)
70 x 10
100 x 10
150 x 8 (2 Sets)
Lying Leg Curl:
100 x 8 (3 Sets)
Post-Workout:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-17-2019, 06:49 AM #4477
Mesocycle #12
Week 6 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
Low Incline DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Low Incline Smith Bench Press:
135 x 6
225 x 8-10 (2 Sets)
HS Machine Press:
4 Plates/Side x 5 (5 Sets)
** 45 Second Rest **
Dips:
2 Sets to Failure
Machine Rear delt Fly:
2 Sets of 20
Landmind Shoulder Press:
45 Plate x 8 (2 Sets)
DB 6-Ways
15's x 8 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10
Lying DB Skullcrusher
25 each Hand x 10
30's x 10 (3 Sets)
30 Each Hand x 10 --> 25 x 10 --> 20 x 8
Post-Workout:
Peanut Butter Chip Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-18-2019, 05:47 AM #4478
Mesocycle #12
Week 6 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
Incline Braced DB Rows:
50's x 12
50's x 12 ---> 40's x 8 --> 30 KB x 12
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 8 (2 Sets)
80's x 8 --> 65 x 8 --> 50 x 8
DB Pullover:
60 x 10 (2 Sets)
FacePull
100 x 12 (2 Sets)
Drag Curl
45 x 8
65 x 8 (3 Sets)
65 x 8 --> 55 x 8 --> 45 x 10
Reverse Grip Cable Curl
60 x 10 (4 Sets)
Post-Workout:
Chocolate Protein MugCake with Vanilla Protein Frosting
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-19-2019, 06:26 AM #4479
Mesocycle #12
Week 6 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
High Incline DB Bench Press:
50' x 10
65's x 15 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Dips:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 12
100 x 12 (2 Sets)
100 x 12 --> 80 x 10 --> 60 x 10
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
Surf & Turf with a Sweet Potato and Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-20-2019, 08:00 AM #4480
Mesocycle #12
Week 6 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
Low Cable Rows:
120 x 10 (3 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Cable Pullover
100 x 10 (2 Sets)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Peanut Butter Banana Chocolate Filled Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-21-2019, 07:41 AM #4481
Mesocycle #12
Week 6 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
Lying Leg Curl
110 x 8 (4 Sets)
V-Squat:
350 x 10 (4 Sets)
Bulgarian Split Squat:
20's x 8
25's x 8
30'x 8 --> 25's x 10 --> 20's x 20
Leg Press (Low Feet Placement): (3:1:1:1)
4 Plates/Side x 15 (2 Sets)
5 Plates/Side x 15 --> 4 Plates/Side x 10 --> 3 Plates/Side x 12
DB Stiff Leg Deadlift:
100's x 8 (3 Sets)
Post-Workout:
Graeter's Chocolate Chip Cookie Dough
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-24-2019, 06:18 AM #4482
Mesocycle #12
Week 7 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
DB Flat Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Low Incline Smith Bench Press:
135 x 6
225 x 8-10 (2 Sets)
HS Machine Press:
3 Plates / Side x 8 (2 Sets)
3 Plates / Side x 8 + 5 Partials
HS Machine Fly:
110 x 8 (2 Sets)
110 x 8 + 15 Second Iso-Hold
DB Rear Delt Fly:
2 Sets of 20
DB Partial Lateral's
2 Sets of 20
DB 6-Ways
15's x 8 (2 Sets)
Dual Handle Pushdown:
30 Each Hand x 10
35 Each Hand x 12 (3 Sets)
35 Each Hand x 12 + 15 Second Iso-Hold
Overhead Rope Extension
100 x 8 (3 Sets)
100 x 8 + 6 Partials
Post-Workout:
Protein Oatmeal Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-25-2019, 06:05 AM #4483
Mesocycle #12
Week 7 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 Row:
2-25lb Plates x 8 (3 Sets)
Assisted Chins:
BW x Failure (2 Sets)
DB Row:
80's x 5 (5 Sets)
HS Low Row:
50 Each Hand x 8 (3 Sets)
FacePull
100 x 12 (2 Sets)
Reverse Curl
65 x 12 (3 Sets)
65 x 12 + 5 Partials
Preacher Curl
65 x 8 (3 Sets)
65 x 8 + Iso-Hold
Post-Workout:
Peppermint Protein Cupcakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-26-2019, 06:11 AM #4484
Mesocycle #12
Week 7 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
80's x 8 (2 Sets)
High Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8 (2 Sets)
Stretch Push-Up:
2 Sets to Failure
DB Side Lateral
30's x 10 (2 Sets)
Bent Over DB Swings:
20's x 10
20's x 20 (2 Sets)
Dual Handle Pushdown:
100 x 10 (2 Sets)
100 x 10 + 15 Second Iso-Hold
DB Floor Press:
70's x 6 (2 Sets)
Post-Workout:
Kabobs
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-27-2019, 06:40 AM #4485
Mesocycle #12
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
Low Cable Rows:
120 x 10 (3 Sets)
Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10
Cable Pullover
100 x 10 (2 Sets)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8
Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10
Post-Workout:
Tenders & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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