Results 4,366 to 4,380 of 4675
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01-04-2019, 03:54 AM #4366
Mesocycle #9
Week 9 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:
160 x 8 + 5 Partials (4 Sets)
Hammer Strength V-Squat:
270 x 8
290 x 8
310 x 8
330 x 8
Leg Press:
6 Plates/Side x 15 (5 Sets)
DB Stiff Leg Deadlifts:
120's x 10 (4 Sets)
Post-Workout:
Handel's Oreo Dough
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-07-2019, 03:52 AM #4367
Mesocycle #9
Week 10 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
DB Bench Press:
80's x 8
100's x 8
120's x 8 --> 80's x 10 --> 60's x 12
Incline Smith Bench:
225 x 10 (3 Sets)
Cable Crossover:
45 Each hand x 8 (4 Sets)
HS Machine Fly:
140 x 12 (3 Sets)
Bent Over DB Rear Delt Flies:
40's x 25 (3 Sets)
DB 6-Ways:
15's x 8 (3 Sets)
Post-Workout:
Protein Blueberry Loaf with a PB2 Glaze
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-08-2019, 06:44 AM #4368
Mesocycle #9
Week 10 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
Deadstop T-Bar Row:
6-25lb Plates x 8 (3 Sets)
Pronated Cable Low Row
35 Each Hand x 10 (3 Sets)
Low Row
110 x 5+5+5+5+5 Rest Pause
Chins (Neutral Grip):
BW x 8 (3 Sets)
HyperExtensions:
BW x 20 (3 Sets)
Post-Workout:
Chocolate Protein Birthday Cake Brownie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-09-2019, 07:43 AM #4369
Mesocycle #9
Week 10 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
DB Hammer Curls: (3:1:1:1)
30's x 8 (4 Sets)
Barbell Curl 1.5's
** All the way up, half way up, back up, all the way up
60 x 8 (4 Sets)
Preacher Curl:
75 x 8 (4 Sets)
Tricep Pressdown V-Bar:
150 x 12 (4 Sets)
Overhead Rope Extension:
100 x 10 (4 Sets)
Bent Over Tricep Extension:
100 x 10 (4 Sets)
Post-Workout:
Burger + SP Fries + Peanut Butter Honey Dipping Sauce for the fries (Yogurt, Honey, PB2)
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-10-2019, 06:34 AM #4370
Mesocycle #9
Week 10 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 Chest Fly:
140 x 8 --> 110 x 8 --> 90 x 20
Push-Up:
BW x Failure (3 Sets)
Lat Pulldown:
140 x 8 (3 Sets)
Hammer Strength Low Row:
60 Each Hand x 8 (3 Sets)
** No rest between arms **
HS Rear Delt Fly:
70 x 25 (3 Sets)
Hammer Strength Side Lateral Raise:
110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)
Post-Workout:
Chocolate Peanut Butter & Banana Waffles:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-11-2019, 03:49 AM #4371
Mesocycle #9
Week 10 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:
150 x 10 ---> 130 x 8 --> 110 x 12
Leg Press:
6 Plates/Side x 8
7 Plates/Side x 8
8 Plates/Side x 8
Front Squat/Back Squat Combo:
135 x 10 (Front Squat) --> 135 x 10 (Back Squat) ((4 Sets))
Weighted Lunges:
75 Pounds of Chains x 20 Steps (4 Sets)
Single Leg Leg Curl:
60 Each Leg x 10 (3 Sets)
Post-Workout:
Philly Cheesesteak Stacker & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-14-2019, 06:37 AM #4372
Mesocycle #9
Week 11 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
DB Bench Press:
110’s x 8 (4 Sets)
Incline Smith Bench:
225 x 12 (3 Sets)
Cable Crossover:
45 Each hand x 8 (4 Sets)
HS Machine Fly:
140 x 12 (3 Sets)
Bent Over DB Rear Delt Flies:
40's x 15 (3 Sets)
Hammer Strength Laterals:
75 x 10 (3 Sets)
Post-Workout:
Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-15-2019, 06:33 AM #4373
Mesocycle #9
Week 11 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
Deadstop T-Bar Row:
6-25lb Plates x 10 (3 Sets)
Cable Low Row
140 x 8 (4 Sets)
Banded Pullover:
50DB + Orange Band x 10 (4 Sets)
Facepull:
140 x 10 (4 Sets)
HyperExtensions:
BW x 20 (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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01-16-2019, 03:47 AM #4374
Mesocycle #9
Week 11 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
EZ Bar Reverse Curls
80 x 12 (4 Sets)
Hammer Curl:
40’s x 12 (4 Sets)
Preacher Curl:
75 x 8 (3 Sets)
75 x 8 -ā 50 x 8 ā 30 x 8
Tricep Pressdown V-Bar:
150 x 20 (4 Sets)
Dip Machine:
3 Plates/Side x 8 -ā 2 Plates + 25/Side x 15 ā 2 Plates/Side x 20
Bent Over Tricep Extension:
100 x 10 (4 Sets)
Post-Workout:
Protein Blueberry Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-17-2019, 07:18 AM #4375
Mesocycle #9
Week 11 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 Chest Fly:
140 x 8 --> 110 x 8 --> 90 x 20
Push-Up:
BW x Failure (3 Sets)
Lat Pulldown:
140 x 8 (3 Sets)
Hammer Strength Low Row:
60 Each Hand x 8 (3 Sets)
** No rest between arms **
HS Rear Delt Fly:
70 x 25 (3 Sets)
Hammer Strength Side Lateral Raise:
110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)
Post-Workout:
MRE Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-18-2019, 03:51 AM #4376
Mesocycle #9
Week 11 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
Leg Extension:
50 Each Leg x 15 (6 Sets)
Leg Press:
1 Plate/Side x 8 -ā Add a plate for 8 until failure
Leg Press Drop Set:
8 Plates/Side x 8 -ā 6 Plates x 8 ā 4 Plates x 20
Lying Leg Curl:
110 x 15 (4 Sets)
Post-Workout:
Mocha Chocolate Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-21-2019, 03:48 AM #4377
Mesocycle #9
Week 12 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
Incline Smith Bench:
225 x 12, 8, 7 , 6
HS Incline Press:
2 Plates + 25/Side x 6 (3 Sets)
Pec Deck Fly:
140 x 10 (3 Sets)
Cable Crossover:
35 Each Hand x 8 (4 Sets)
DB Side Laterals:
30's x 12 (3 Sets)
DB Partial Lateral's:
50's x 20 (3 Sets)
Reverse Pec Dec:
70 x 30 (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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01-22-2019, 06:31 AM #4378
Mesocycle #9
Week 12 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
DB Row:
50 x 10
60 x 10
70 x 10
80 x 10 (3 Sets)
HS Low Row
60 Each Hand x 8 (4 Sets)
Lying Cable Pullover
50 x 12 (4 Sets)
Cable Low Row:
140 x 10 (4 Sets)
HyperExtensions:
BW x 20 (3 Sets)
Post-Workout:
Protein S'mores Loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-23-2019, 06:37 AM #4379
Mesocycle #9
Week 12 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
Cable Curls
80 x 20, 15, 12, 10
EZ bar Preacher Curl
70 x 10 (4 Sets)
Rope Hammer Curl:
*25 Second Rest *
70 x Failure (4 Sets)
Dual Rope Pressdown:
150 x 15 (4 Sets)
Over Head Tricep Extension:
100 x 10 (4 Sets)
Incline DB Skullcrusher:
30 Each Hand x 12 (4 Sets)
Post-Workout:
Protein Cake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-24-2019, 04:36 PM #4380
Mesocycle #9
Week 12 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 Chest Fly:
140 x 8 --> 110 x 8 --> 90 x 20
Push-Up:
BW x Failure (3 Sets)
Lat Pulldown:
140 x 8 (3 Sets)
Hammer Strength Low Row:
60 Each Hand x 8 (3 Sets)
** No rest between arms **
HS Rear Delt Fly:
70 x 25 (3 Sets)
Hammer Strength Side Lateral Raise:
110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)
Post-Workout:
PB2 Layered Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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