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  1. #3901
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    Mesocycle #3
    Week 3 Day 1


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


    Squat:
    320 x 5
    330 x 5
    350 x 5
    330 x 5
    320 x 5
    185 x 10 (5 Sets)


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


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Peanut Butter Glazed Banana Bread Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  2. #3902
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    Mesocycle #3
    Week 3 Day 2


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


    Incline DB Bench:
    80’s x 5
    90’s x 5
    100’s x 5
    90’s x 5
    80’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:


    Corned Beef Hash, Eggs, & Toast


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  3. #3903
    OLYMPIAN The Solution's Avatar
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    2148017

    Default

    Mesocycle #3
    Week 3 Day 3


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


    Dumbbell Row:


    70’s x 5
    80’s x 5
    90’s x 5
    80’s x 5
    70’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:




    Beef Stirfry + EggRoll


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  4. #3904
    OLYMPIAN The Solution's Avatar
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    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 3 Day 4


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


    Machine HS Shoulder Press:


    2 Plates/Side x 5
    2 Plates +10/Side x 5
    2 Plates + 20.Side x 5
    2 Plates + 10/Side x 5
    2 Plates/Side x 5
    1 Plate + 20/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Chocolate Birthday Cake Whoopie Pie:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  5. #3905
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 3 Day 5


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


    Squat:
    320 x 5
    330 x 5
    350 x 5
    330 x 5
    320 x 5
    185 x 10 (5 Sets)


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


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:


    Hibachi Steakhouse
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  6. #3906
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 4 Day 1


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


    Squat:
    330 x 5
    350 x 5
    375 x 5
    350 x 5
    330 x 5
    185 x 10 (5 Sets)


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


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Chicken Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  7. #3907
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 4 Day 2


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


    Incline DB Bench:
    90’s x 5
    100’s x 5
    110’s x 5
    100’s x 5
    90’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:




    Eggs, Biscuits, and Peanut Butter Glazed Sweet Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  8. #3908
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 4 Day 3


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


    Dumbbell Row:


    90’s x 5
    100’s x 5
    110’s x 5
    100’s x 5
    90’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:
    Rice Pudding
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  9. #3909
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 4 Day 4


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


    Machine HS Shoulder Press:


    2 Plates/Side x 5
    2 Plates + 10 /Side x 5
    2 Plates + 25/Side x 5
    2 Plates +10 /Side x 5
    2 Plates/Side x 5
    1 Plate + 10/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)




    Post-Workout:
    Chocolate Chip Mugcake


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  10. #3910
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
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    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 4 Day 5


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


    Squat:
    330 x 5
    350 x 5
    370 x 5
    350 x 5
    300 x 5
    185 x 10 (5 Sets)


    Hack Squat:
    2 Plates/Side x 20 ---> 1 Plate + 25/Side x Failure --> 1 Plate/Side x Failure



    https://www.youtube.com/edit?o=U&video_id=szuIur-NrSY


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Apple Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  11. #3911
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 5 Day 1


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


    Squat:
    300 x 5
    320 x 5
    340 x 5
    320 x 5
    300 x 5
    185 x 10 (5 Sets)


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


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Buffalo Chicken Sub & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  12. #3912
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 5 Day 2


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


    Incline DB Bench:
    75’s x 5
    85’s x 5
    95’s x 5
    85’s x 5
    75’s x 5


    DB Flat Bench:
    60’s x 10 (5 Sets)


    Weighted Dips:
    BW + 50lb Chains x 10 (4 Sets)


    Cable Crossover:
    20 Each Hand x 12 (4 Sets)


    Tricep Pressdown:
    100 x 20 (5 Sets)


    Stretch Push-Ups:
    Band x Failure (4 Sets)






    Post-Workout:
    Little G's Peanut Butter Cup Cheesecake

    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  13. #3913
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 5 Day 3


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


    Dumbbell Row:


    65’s x 5
    75’s x 5
    85’s x 5
    75’s x 5
    65’s x 5


    Smith Barbell Row:
    2-25’s/Side x 10 (5 Sets)


    Cable Low Row:
    100 x 12 (4 Sets)


    Neutral Grip Lat Pulldown:
    100 x 10 (4 Sets)


    HyperExtension:
    BW + Band x 10 (4 Sets)




    Post-Workout:
    Fajita's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  14. #3914
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 5 Day 4


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


    Machine HS Shoulder Press:


    1 Plate + 35/Side x 5
    2 Plates/Side x 5
    2 Plates + 10.Side x 5
    2 Plates/Side x 5
    1 Plate + 35/Side x 5
    1 Plate + 20/Side x 10 (5 Sets)


    DB Side Laterals:
    25’s x 12 (4 Sets)


    Rear Cable Delt Fly:
    10 Each Hand x 12 (4 Sets)


    DB Curl:
    25’s x 12 (4 Sets)


    Preacher Curls:
    45lb Plate x 10 (4 Sets)


    Post-Workout:
    chipolte


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  15. #3915
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Posts
    13,487
    Rep Power
    2148017

    Default

    Mesocycle #3
    Week 5 Day 5


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


    Squat:
    300 x 5
    320 x 5
    340 x 5
    320 x 5
    300 x 5
    185 x 10 (5 Sets)


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


    Leg Curl:
    90 x 15 (5 Sets)


    Leg Extensions:
    30 Each Leg x 12 (4 Sets)




    Post-Workout:
    Trader Joe's Campfire S'mores Bar:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

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