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  1. #4411
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10Week 2 Day 2Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsDecline DB Bench Press:80's x 1090's x 10100's x 8100's x 8 --> 80's x 8 --> 60's x 10Smith Incline Bench Press:25/Side x 102-25/Side x 103-25/Side x 124-25/Side x 8HS Machine Press:4 Plates/Side x 6 (2 Sets)HS Dip Machine:3 Plates/Side x Failure (2 Sets)HS Rear Delt Raise:70 x 30 (2 Sets)DB Shoulder Laterals:20's x 1025's x 830's x 8Single Hand Pushdowns60 Each Hand x 12 (2 Sets)DB Skullcrusher:40's x 10 (2 Sets)Post-Workout:Sweet & Sour Chicken Stirfry
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  2. #4412
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10Week 2 Day 3Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsWide Grip Pulldown:110 x 12 (3 Sets)BW ChinsBW x Failure (3 Sets)Facepulls to Mid Back140 x 12 (2 Sets)Chest Supported Row:3-45 Plates x 8 (3 Sets)HyperExtensions:BW x Failure (2 Sets)EZ Bar Curl75 x 15 (2 Sets)BB Curl (4:1:1:1)65 x 8 (2 Sets)Post-Workout:Frosted Layered Protein Birthday Cake
    2013 & 2014 RX Member of the Year
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  3. #4413
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 2 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds






    Slight Incline DB Bench:
    100's x 8 (3 Sets)


    Push-Ups:
    BW x Failure (3 Sets)


    HS Pec Fly:
    140 x 10 + 15 seconds Iso-Tension (2 Sets)


    A1: DB Rear Delt Flies
    2 Sets of 25
    A2: Smith Shoulder Press
    2 Sets of 10-12


    Dual Handle Pushdown:
    120 x 12 (2 Sets)


    Overhead Tricep Cable Extension
    30's x 12 (2 Sets)


    Post-Workout:
    Strawberry & Banana Protein Pancakes
    2013 & 2014 RX Member of the Year
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  4. #4414
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 2 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Lying Leg Curl:
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials + 30 Second Iso-Hold






    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    360 x 8 (2 Sets)


    Leg Press Drop Set:
    5 Plates/Side x 5
    6 Plates/Side x 5
    7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20






    Smith Squat:
    225 x 15 + 8 + 5 Rest Pause Set




    Cable Pullthrough
    80 x 10 (2 Sets)






    Post-Workout:
    Haagen Dazs Non-Dairy Mocha Chocolate Cookie
    2013 & 2014 RX Member of the Year
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  5. #4415
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the great work, young man
    MY LORD OF LORDS!!!

  6. #4416
    RX MEMBER Sexybeast777's Avatar
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    Feeling the strength, post pics of yourself too please (no homo)

  7. #4417
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 3 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Low Cable Rows:
    60 x 20
    80 x 20
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8


    DB Row:
    60 x 10
    70 x 10
    80 x 8


    Single Straight Arm Pulldowns:
    30 Each Hand x Failure (2 Sets)


    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 12 (3 Sets)




    Barbell Curl: (3:1:1:1)
    65 x 15 (3 Sets)


    Hammer Curl:
    30's x 8 --> 25's x 6 --> 20's x 8 --> 15's x 10


    Post-Workout:
    Chocolate Protein Cake Coated in PB2 Glaze
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4418
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 3 Day 2
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Decline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    100's x 8 --> 80's x 8 --> 60's x 12


    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8


    Cable Crossover:
    45 Each Hand x 15 (2 Sets)


    Assisted Dip Machine
    2 Sets to Failure


    HS Rear Delt Raise:
    50 x 40 (2 Sets)


    DB Shoulder Laterals:
    20's x 10
    25's x 8
    30's x 8


    Single Hand Pushdowns
    60 Each Hand x 12 (2 Sets)


    DB Skullcrusher:
    40's x 10 (2 Sets)






    Post-Workout:
    Breakfast Egg Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4419
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 3 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Low Cable Rows: (2:1:2:1)
    140 x 2


    Facepulls to Mid Back
    140 x 15 (2 Sets)


    Braced Dumbbell Rows:
    50's x 12 (2 Sets)


    HyperExtensions:
    BW x 25 (2 Sets)


    Incline Concentration Curls:
    20's x 15 (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)




    Post-Workout:
    Peanut Butter & Banana Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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