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  1. #3871
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Mesocycle #2
    Week 5 Day 1


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


    Seated military press in smith machine:
    135 x 6 (4 Sets)


    Hammer strength machine press:
    3 Plates/Side x 8 (4 Sets)


    Dumbbell laterals;
    20's x 15
    25's x 12
    25's x 10
    25's x 8


    Rear delts pec deck:
    50 x 20 (4 Sets)


    Hammer strength chest press incline:
    135 x 6 (4 Sets)


    Peck deck flyes:
    80 x 20 (4 Sets)


    Post-Workout:
    Bacon Mac and Cheeseburger
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  2. #3872
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,270
    Rep Power
    2148008

    Default

    Mesocycle #2
    Week 5 Day 2


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


    Underhand rows smith:
    3-25's x 6 (4 Sets)


    Deadlifts from ground:
    275 x 8 (4 Sets)


    Cable rows with narrow neutral grip:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Cable Pull downs:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Standing ez curl bar narrow grip:
    25 Each Side x 6 (4 Sets)


    Machine curls:
    30 Each Hand x 15
    30 Each Hand x 12
    30 Each Hand x 10
    30 Each Hand x 8


    Tricep press downs cable:
    135 x 6 (4 Sets)


    Tricep French press:
    100 x 15
    100 x 12
    100 x 10
    100 x 8


    Post-Workout:


    Chicken, Sweet Potato Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

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