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  1. #4411
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    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


  2. #4412
    OLYMPIAN The Solution's Avatar
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    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


  3. #4413
    OLYMPIAN The Solution's Avatar
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    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


  4. #4414
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    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 04:49 AM.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4415
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    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)


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)


    BB Curl 21's
    55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)


    DB Incline Curl:
    25's x 12 (2 Sets)






    Post-Workout:
    Redcon1 BAR
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4416
    OLYMPIAN The Solution's Avatar
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    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


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


    Pronated Incline Dumbbell Fly:
    40's x 12 (2 Sets)


    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)


    DB Shoulder Laterals:
    35's x 8 (2 Sets)


    V-Bar Tricep Pushdown:
    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


  7. #4417
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    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








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


    Straight Bar Pronated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)


    Cable Pullover
    70 x 10 (3 Sets)


    Back Extension
    BW x 25 (2 Sets)


    Hammer Curl
    30's x 10 (2 Sets)
    30's x 10 --> 25's x 8 --> 20's x 10


    Preacher Curl: (3:1:1:1)
    40 Each Hand x 8 (2 Sets)


    Post-Workout:
    S'mores Shake
    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 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)


    HS Chest Fly: (3:1:1:1)
    160 x 8 --> 120 x 10 --> 90 x 20


    Front DB Fly:
    30's x 12 (2 Sets)


    A1: DB Rear Delt Destroyer
    20's x 20
    25's x 50 --> 20's x 30 --> 15's x 25


    A2: DB Side Lateral's
    35's x 8
    35's x 8 --> 25's x 10 --> 20's x 20


    Dual Handle Pushdown:
    140 x 15 (2 Sets)


    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)




    Post-Workout:
    English Muffins & Whey
    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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    Default

    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)


    Reverse Lunges:
    ** Back and forth between legs no rest **
    15-20 Steps (2 Sets)


    Cable Pull through
    80 x 12 (2 Sets)


    Post-Workout:
    Feta and Spinach Stuffed Bacon Jalapeņo Cheddar Burger & Cajun Potato Wedges
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4420
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Default

    Mesocycle #10
    Week 6 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


    T-Bar Row
    3-25lb Plates x 15
    4-25/Side x 12
    5-25/Side x 4
    6-25/Side x 8 --> 5-25/Side x 8 -> 4-25/Side x 12


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)


    DB Pullover:
    70 x 12 (2 Sets)




    DB Row:
    90's x 8 (2 Sets)






    BB Curl 21's
    55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)


    DB Hammer Curl
    35's x 8 --. 30's x 8 --> 25's x 12


    EZ Bar Curl:
    90 x 8 --> 70 x 8 --> 60 x 8




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


  11. #4421
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148089

    Default

    Mesocycle #10
    Week 6 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


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


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


    Decline Dumbbell Fly:
    45's x 12 (2 Sets)


    Tricep Assisted Dips:
    BW X Failure (2 Sets)


    DB Rear Delt Destroyer
    30's x 60 --> 25's x 30 --> 20's x 30


    DB Shoulder Laterals:
    30's x 15 (2 Sets)


    Lying Cable Upright Row:
    90 x 8 --> 70 x 8 --> 50 x 8


    V-Bar Tricep Pushdown:
    140 x 12-15 (2 Sets)


    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)


    Post-Workout:
    PB&J and Protein Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4422
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Rep Power
    2148089

    Default

    Mesocycle #10
    Week 6 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


    Braced Dumbbell Rows:
    50's x 12
    55's x 8 --> 45's x 8 --> 35's x 8


    S Low Cable Rows: (2:1:2:1)
    160 x 8 (2 Sets)


    Cable Pullover
    70 x 12 (3 Sets)


    Back Extension
    BW x 25 (2 Sets)


    EZ Bar Curl
    85 x 8 (2 Sets)


    Preacher Curl: (3:1:1:1)
    40 Each Hand x 8 (2 Sets)
    40 Each Hand x 8 --> 30 Each Hand x 8 --> 20 Each Hand x 8 --> 10 Each Hand x 15


    Post-Workout:
    Chocolate PB Lean Drizzled Protein Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4423
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    2148089

    Default

    Mesocycle #10
    Week 6 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)


    4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10 + 10 Partials








    HS Chest Fy:
    160 x 8 (2 Sets)




    Stretch Push-Up:
    BW X Failure (2 Sets)




    HS Side Lateral's
    90 x 10 + 10 Partials (2 Sets)


    DB Rear Delt Destroyer


    25's x 50 --> 20's x 30 --> 15's x 25




    Dual Handle Pushdown:
    140 x 15 (2 Sets)


    Overhead Tricep Cable Extension
    70 x 12 (2 Sets)




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


  14. #4424
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
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    Erie, PA
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    14,911
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    2148089

    Default

    Mesocycle #10
    Week 6 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)


    120 x 15 (3 Sets)




    Hammer Strength V-Squat: (3:1:1:1)
    190 x 15
    230 x 12
    270 x 8
    310 x 4
    350 x 8 --> 270 x 8 --> 230 x 8 --> 190 x 10


    Smith Squat 1.5's:


    135 x 15 (2 Sets)






    One Leg-LegPress:
    2 Plates/Side x 10 (2 Sets)


    Cable Pull through


    80 x 12 (2 Sets)






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


  15. #4425
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #11
    Week 1 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:
    80 x 20
    100 x 15
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8


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


    Chins:
    BW x Failure (2 Sets)


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


    Neutral Grip Pulldown:
    120 x 8 (2 Sets)


    BB Curl:
    45 x 10
    55 x 10
    65 x 12
    75 x 8


    DB Hammer Curl:
    30's x 20 (2 Sets)


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


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