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  1. #4096
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #7
    Week 2 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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


    Post-Workout:
    Banana Pancakes + Whip Cream
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4097
    RX MEMBER Santa Claus's Avatar
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    Dec 2014
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    60
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    15802

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    Now THAT is what I want waiting for me by the tree, banana pancakes and whip cream!

    Merry Christmas to The Solution! Bob, I love your culinary creations and how much you love your family and all the cheer you spread here on the forums.

  3. #4098
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Best wishes and happy holidays to you as well!
    I appreciate all the input and support.
    Quote Originally Posted by Santa Claus View Post
    Now THAT is what I want waiting for me by the tree, banana pancakes and whip cream!

    Merry Christmas to The Solution! Bob, I love your culinary creations and how much you love your family and all the cheer you spread here on the forums.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4099
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    2148048

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    Mesocycle #7
    Week 2 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 Press
    120’s x 4 (3 Sets)

    Chain Weighted Dips
    100lb Chains x 6 (2 sets)

    Cable Crossovers
    25 Each Hand x 10 (2 Sets)

    Smith Machine Shoulder Press
    225 x 6 (3 Sets)

    HS side-laterals:
    70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)

    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)

    Cable Pushdown
    170 x 10 (2 Sets)

    Post-Workout:
    Healthy Cinnamon Roll's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4100
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    14,161
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    2148048

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    Mesocycle #7
    Week 2 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
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  6. #4101
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    14,161
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    2148048

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    Mesocycle #7
    Week 2 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


    Barbell Squats –
    345 x 3 (3 Sets)


    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)


    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)


    Lying leg curls
    155 x 8 (2 Sets)


    Smith Standing calf-raises
    225 x 5 (2 Sets)


    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)


    Post-Workout:
    Snyders Chocolate Peanut Butter Filled Pretzels
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4102
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
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    2148048

    Default

    Mesocycle #7
    Week 3 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 Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


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


  8. #4103
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 3 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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


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


  9. #4104
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 2 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 Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


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


  10. #4105
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 3 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
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  11. #4106
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 3 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


    Barbell Squats –
    345 x 3 (3 Sets)


    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)


    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)


    Lying leg curls
    155 x 8 (2 Sets)


    Smith Standing calf-raises
    225 x 5 (2 Sets)


    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)


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


  12. #4107
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 4 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 Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


    Post-Workout:
    Pulled Pork Cheesesteak Sandwich:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4108
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 4 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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


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


  14. #4109
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 3 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 Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


    Post-Workout:


    Yogurt, Whey, Half Protein Bar, and Cheerios.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4110
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,161
    Rep Power
    2148048

    Default

    Mesocycle #7
    Week 3 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
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (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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