Results 3,901 to 3,915 of 4675
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05-07-2017, 06:25 AM #3901
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
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05-09-2017, 06:00 AM #3902
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
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05-10-2017, 06:40 AM #3903
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
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05-12-2017, 06:26 AM #3904
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
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05-13-2017, 06:27 AM #3905
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
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05-14-2017, 06:24 AM #3906
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
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05-16-2017, 05:57 AM #3907
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
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05-17-2017, 06:36 AM #3908
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
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05-19-2017, 06:02 AM #3909
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
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05-20-2017, 06:25 AM #3910
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
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05-21-2017, 06:25 AM #3911
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
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05-23-2017, 05:54 AM #3912
Mesocycle #3
Week 6 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:
Vanilla M&M Protein Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
05-24-2017, 06:24 AM #3913
Mesocycle #3
Week 6 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:
Dark Chocolate & Reese Crunchy Peanut Butter Cookie:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
05-26-2017, 05:58 AM #3914
Mesocycle #3
Week 6 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:
Noodles & Shrimp
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-27-2017, 06:21 AM #3915
Mesocycle #3
Week 6 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:
Tikka Masala
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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