Results 4,396 to 4,410 of 4675
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02-18-2019, 03:52 AM #4396
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
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02-19-2019, 06:43 AM #4397
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
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02-20-2019, 03:49 AM #4398
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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02-21-2019, 03:49 AM #4399
Mesocycle #10
Week 3 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
High Incline DB Bench:
100's x 8 (3 Sets)
Stretch Push-Ups:
BW x Failure (3 Sets)
HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Cable Laterals
2 Sets of 15
Dual Handle Pushdown:
140 x 8 (2 Sets)
Overhead Tricep Cable Extension
30's x 15 (2 Sets)
Post-Workout:
Chocolate Peanut Butter Lava Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-22-2019, 06:42 AM #4400
Mesocycle #10
Week 3 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: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 (2 Sets)
HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 9
360 x 8
Leg Extension:
30 Each Leg x 6
40 Each Leg x 6
50 Each Leg x 12, 8, 6 (Cluster Set)
Walking Chain Lunges:
4 Chains --> 3 Chains --> 2 Chains --> 1 Chain x 20 Steps Dropset
Cable Pullthrough
80 x 10 (2 Sets)
Post-Workout:
Oakmont Dolce
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-25-2019, 03:51 AM #4401
Mesocycle #10
Week 4 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
Smith Machine Row:
25/Side x 15
2-25/Side x 12
3-25/Side x 4
3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12
DB Pullover:
65 x 12 (2 Sets)
DB Row:
90's x 8 (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 8 (3 Sets)
A1: Reverse EZ Bar Curl
70 x 12 (2 Sets)
B1: Hammer Curl:
30's x 8 (2 Sets)
Post-Workout:
Ham & Cheese Sandwiches + Sweet Potato Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-26-2019, 03:51 AM #4402
Mesocycle #10
Week 4 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
Incline DB Bench Press:
80's x 10
90's x 10
100's x 8
110'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:
80 x 20 --> 60 x 10 (2 Sets)
DB Shoulder Laterals:
35's x 8 (2 Sets)
Dual Rope Tricep Extension:
140 x 12-15 (2 Sets)
Lying DB Skullcrusher:
35's x 10-12 (2 Sets)
Post-Workout:
Pretzel Crusted Chicken & Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-27-2019, 06:31 AM #4403
Mesocycle #10
Week 4 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
Pronoated Low Cable Rows: (2:1:2:1)
100 x 10 (2 Sets)
Braced Dumbbell Rows:
50's x 12 (2 Sets)
Cable Pullover
70 x 10 (3 Sets)
HyperExtensions:
BW x 25 (2 Sets)
Supinated DB Curl
30's x 8 (2 Sets)
Cable Hammer Curl
90 x 8 (2 Sets)
Post-Workout:
Sirloin, Mashed Potatoes & Green Beans
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-28-2019, 05:16 AM #4404
Mesocycle #10
Week 4 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
Hammer Strength Machine Press
4 Plates/Side x 8 (2 Sets)
Pronated DB Fly: (3:1:1:1)
40's x 12
HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Hammer Strength Laterals
2 Sets of 15
Dual Handle Pushdown:
140 x 10 (2 Sets)
Overhead Tricep Cable Extension
30's x 15 (2 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-01-2019, 08:49 PM #4405
Mesocycle #10
Week 4 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: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)
Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
6 Plates/Side x 8 (2 Sets)
DB Goblet Squat:
110's x 8 (2 Sets)
Leg Extension: (3:1:1:1)
30 Each Leg x 8 (7 Sets)
* Go Back and Forth for 7 sets with no rest
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Graeter's Maple Cinnamon Crunch (Mystery Flavor for March of 2019)
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-04-2019, 03:50 AM #4406
Mesocycle #10
Week 5 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
Smith Machine Row:
25/Side x 15
2-25/Side x 12
3-25/Side x 4
3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12
DB Pullover:
65 x 12 (2 Sets)
DB Row:
90's x 8 (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 8 (3 Sets)
A1: Reverse EZ Bar Curl
70 x 12 (2 Sets)
B1: Hammer Curl:
30's x 8 (2 Sets)
Post-Workout:
Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-05-2019, 06:35 AM #4407
Mesocycle #10
Week 5 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
Incline DB Bench Press:
80's x 10
90's x 10
100's x 8
110'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:
80 x 20 --> 60 x 10 (2 Sets)
DB Shoulder Laterals:
35's x 8 (2 Sets)
Dual Rope Tricep Extension:
140 x 12-15 (2 Sets)
Lying DB Skullcrusher:
35's x 10-12 (2 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-06-2019, 06:12 AM #4408
Mesocycle #10
Week 5 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
Pronoated Low Cable Rows: (2:1:2:1)
100 x 10 (2 Sets)
Braced Dumbbell Rows:
50's x 12 (2 Sets)
Cable Pullover
70 x 10 (3 Sets)
HyperExtensions:
BW x 25 (2 Sets)
Supinated DB Curl
30's x 8 (2 Sets)
Cable Hammer Curl
90 x 8 (2 Sets)
Post-Workout:
Strawberry & Banana Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-07-2019, 06:17 AM #4409
Mesocycle #10
Week 5 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
Hammer Strength Machine Press
4 Plates/Side x 8 (2 Sets)
Pronated DB Fly: (3:1:1:1)
40's x 12
HS Pec Fly:
140 x 10 + 20 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Hammer Strength Laterals
2 Sets of 15
Dual Handle Pushdown:
140 x 10 (2 Sets)
Overhead Tricep Cable Extension
30's x 15 (2 Sets)
Post-Workout:
PB2 Glazed Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-08-2019, 03:48 AM #4410
Mesocycle #10
Week 5 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: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)
Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
6 Plates/Side x 8 (2 Sets)
DB Goblet Squat:
110's x 8 (2 Sets)
Leg Extension: (3:1:1:1)
30 Each Leg x 8 (7 Sets)
* Go Back and Forth for 7 sets with no rest
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Ample Hills PB Wins the Cup
Last edited by The Solution; 03-08-2019 at 03:49 AM.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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