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  1. #4246
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    Mesocycle #10
    Week 1 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:
    140 x 10 (3 Sets)
    140 x 10 + 1 Minute Iso Hold


    V-Squat
    330 x 6
    330 x 8 --> 190 x 20


    Leg Extension:
    40 Each Leg x 20 (3 Sets)


    Wide Stanch Smith Squat:
    2 Plates/Side x 12 (3 Sets)


    Single Leg Curl (Standing):
    40 Each Leg x 8 (Go back and forth until failure)


    Post-Workout:
    Graeter's Maple Cinnamon Crunch
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4247
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    Mesocycle #10
    Week 2 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




    Meadows Row:
    3-25lb Plates x 8 (3 Sets)


    Pronated Cable Low Row:
    100 x 10 (4 Sets)


    Rack Pulls:
    405 x 5 (5 Sets)


    Chins:
    BW x Failure (3 Sets)


    HyperExtensions:
    BW x 20 (3 Sets)




    Post-Workout:
    Protein Pudding
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4248
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    Mesocycle #10
    Week 2 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


    Flat DB Press:
    70's x 8
    80's x 8
    90's x 8
    100's x 8 --> 80's x 8 --> 60's x 10


    Incline Smith:
    3-25's/Side x 10 (3 Sets)


    Neutral Grip DB Incline Bench:
    70's x 8 (4 Sets)


    Machine Fly:
    110 x 12 (3 Sets)


    HS Shoulder Press:
    2 Plates/Side x 10 (3 Sets)


    Bent Over DB Lateral's:
    25's x 25 (3 Sets)


    DB 6-Ways:
    10's x 8 (3 Sets)


    Post-Workout:
    Egg Fritatta's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4249
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 2 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 Curl's:
    30's x 8 (4 Sets)


    Barbell 21's
    50 x 7 partial bottom, 7 partial top, 7 full reps (3 Sets)


    Preacher Curl:
    35 Each Arm x 8 (4 Sets)


    Tricep Pushdown
    140 x 12 (4 Sets)


    Tricep Overhead Extension
    80 x 10 (4 Sets)


    Seated Overhead Rope Extension
    80 x 10 (4 Sets)


    Post-Workout:
    General Tso Chicken
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4250
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 2 Day 4


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


    DB Twist Press:
    60's x 10 (3 Sets)


    DB Incline Bench Press:
    70's x 12 (3 Sets)


    DB Fly:
    40's x 12 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Low Cable Row:
    110 x 12 (3 Sets)


    HyperExtensions:
    BW X Failure (3 Sets)


    A1: Rear Delt Raise
    A2: HS Laterals
    4 Rounds of 12-15 Reps


    Post-Workout:
    Black & White Protein Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4251
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    15,366
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    2148163

    Default

    Mesocycle #10
    Week 2 Day 5


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


    Seated Leg Curl:
    50 Each Leg x 10 (3 Sets)
    50 x 10 --> 40 x 12 --> 30 x 20


    Paused HS V-Squat: (3:1:1:1)
    300 x 6 (5 Sets)


    Bulgarian Split Squat:
    20's x 8
    30's x 8
    40's x 8
    50's x 8 --> 40's x 8 --> 30's x 8


    Stiff Leg Deadlifts: (5:1:2:1)
    225 x 10 (3 Sets)


    Post-Workout:
    Pittsburgh Inn (Erie, PA):
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4252
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    2148163

    Default

    Mesocycle #10
    Week 3 Day 1


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


    Hammer Strength Low Row's
    60 Each Hand x 8 (4 Sets)


    Chins:
    BW x 8 (3 Sets)


    Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)


    Weighted Hyper Extensions:
    95 x 10 (3 Sets)


    Lat Pulldown:
    110 x 10 + 1 Minute Negative (1 Set)


    Post-Workout:
    Pulled Pork Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4253
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 3 Day 2


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


    Incline DB Bench Press:
    90's x 8 (4 Sets)


    Incline Smith Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6


    HS Machine Chest Press:
    3 Plates + 25/Side x 8, 6 , 2 (Rest Pause)


    Cable Crossover:
    25 Each Hand x 8 + 10 Second Negative (3 Sets)


    HS Rear Delt Raise:
    70 x 15 (4 Sets)


    HS Shoulder Press:
    2 Plates +25/Side x 6 (4 Sets)


    Rope Pressdown:
    140 x 10 (4 Sets)


    DB Skullcrushers:
    30's x 12 (4 Sets)


    Post-Workout:
    Cereal & Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4254
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,366
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    2148163

    Default

    Mesocycle #10
    Week 3 Day 3


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


    Low Cable Row:
    140 x 10 (4 Sets)


    One-Arm Supinated Pulldown's:
    35 Each Hand x 10 (4 Sets)


    FacePull's:
    150 x 10 (4 Sets)


    DB Pullover:
    50 x 8 (4 Sets)


    Cross Body Hammer Curls
    35's x 8 (4 Sets)


    21's:
    55lb EZ Bar x 21 (3 Sets)


    Post-Workout:
    Protein Cheesecake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4255
    OLYMPIAN The Solution's Avatar
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    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 3 Day 4


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


    Low Decline Bench Press:
    80's x 12 (4 Sets)


    A1: DB Floor Press:
    70's x 8 (4 Sets)


    A2: Cable Crossover:
    30's x 8 (4 Sets)


    B1: DB Shoulder Lateral's
    20's x 15 (4 Sets)


    B2: HS Shoulder Press
    2 Plates/Side x 10 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)


    Post-Workout:
    Chicken & Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4256
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 3 Day 5


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


    Leg Extension:
    40 Each Leg x 20, 12, 10 (Rest Pause)


    Leg Press
    5 Plates/Side x 10 (Feet Wide/High), x 10 (Feet Close) ((3 Sets))


    Walking Lunges:
    3 Chains (75lbs) x 16 Steps (4 Sets)


    Lying Leg Curl
    110 x 15 (4 Sets)


    Seated Calf Raise:
    2 Plates x 15 (6 Sets)


    Post-Workout:
    Graeter's Banana Cream Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4257
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 Day 1


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


    Hammer Strength Low Row's
    60 Each Hand x 10 (4 Sets)


    Close Grip Pulldown:
    110 x 8 (3 Sets)


    Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)


    Weighted Hyper Extensions:
    95 x 10 (3 Sets)


    Lat Pulldown:
    110 x 10 + 1 Minute Negative (1 Set)


    Barbell Curl: (3:1:1:1)
    75 x 8 (4 Sets)


    Incline Hammer Curl (4:1:1:1)
    25's x 10 (4 Sets)


    Post-Workout:
    Healthy Peanut Butter Chip Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4258
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 Day 2


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


    Incline DB Bench Press:
    90's x 10 (4 Sets)


    Incline Smith Bench Press:
    25/side x 8
    2-25's/side x 8
    3-25's/side x 8
    3-25's + 10/Side x 8


    BW Dips:
    Failure x 3 (Rest Pause Set)


    Cable Crossover:
    25 Each Hand x 8 + 10 Second Negative (3 Sets)


    HS Rear Delt Raise:
    70 x 20 (4 Sets)


    HS Shoulder Press:
    2 Plates +25/Side x 6 (4 Sets)


    Rope Pressdown:
    140 x 10 (4 Sets)


    DB Skullcrushers:
    30's x 12 (4 Sets)


    Post-Workout:
    Steak , Potato, Shrimp, and Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4259
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 Day 3


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


    Single Arm Low Cable Row:
    110 x 8 (4 Sets)


    Chest Supported Row
    2-45 Plates x 10 (4 Sets)


    EZ Bar Preacher Curls
    85 x 8 (4 Sets)


    Cable Hammer Curls
    90 x 8 (3 Sets)


    Post-Workout:
    Protein Brownie/Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4260
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 4 Day 4

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

    Machine Press
    2 Plates/Side x 8
    2 Plates+25/Side x 8
    3 Plates/Side x 8
    3 Plates+25/Side x 8

    A1: Incline Smith Press (3:1:1:1)
    225 x 8 (4 Sets)

    A2: Incline Fly
    50's x 8 (4 Sets)

    B1: DB Shoulder Lateral's
    20's x 15 (4 Sets)

    B2: DB Bent Over Delt Raise
    30's x 15 (4 Sets)

    Dual Cable Pressdown:
    140 x 10 (4 Sets)

    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)

    Post-Workout:
    Double Chocolate Chip Protein Muffins:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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