Results 3,931 to 3,945 of 4675
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06-09-2017, 06:02 AM #3931
Mesocycle #3
Week 8 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Dumbbell Row:
65’s x 5
75’s x 5
85’s x 5
75’s x 5
65’s x 5
Smith Barbell Row:
2-25’s/Side x 10 (5 Sets)
Cable Low Row:
100 x 12 (4 Sets)
Neutral Grip Lat Pulldown:
100 x 10 (4 Sets)
HyperExtension:
BW + Band x 10 (4 Sets)
Post-Workout:
Stirfry:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-10-2017, 06:24 AM #3932
Team ScoobyPrep
Mesocycle #3
Week 8 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Machine HS Shoulder Press:
1 Plate + 35/Side x 5
2 Plates/Side x 5
2 Plates + 10.Side x 5
2 Plates/Side x 5
1 Plate + 35/Side x 5
1 Plate + 20/Side x 10 (5 Sets)
DB Side Laterals:
25’s x 12 (4 Sets)
Rear Cable Delt Fly:
10 Each Hand x 12 (4 Sets)
DB Curl:
25’s x 12 (4 Sets)
Preacher Curls:
45lb Plate x 10 (4 Sets)
Post-Workout:
Protein Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-11-2017, 06:25 AM #3933
Mesocycle #3
Week 8 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Squat:
300 x 5
320 x 5
340 x 5
320 x 5
300 x 5
185 x 10 (5 Sets)
Leg Press:
5 Plates/Side x 15 (5 Sets)
Leg Curl:
90 x 15 (5 Sets)
Leg Extensions:
30 Each Leg x 12 (4 Sets)
Post-Workout:
Detroit Style Pizza Company Meat Lovers Pizza
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-13-2017, 05:54 AM #3934
Mesocycle #4
Week 1 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Seated military press in smith machine:
185 x 6 (4 Sets)
Hammer strength machine Chest Press:
3 Plates/Side x 8 (4 Sets)
Dumbbell laterals;
20’s x 15
25’s x 12
30’s x 10
35’s x 8
Rear delts pec deck:
50 x 20 (4 Sets)
Incline bench press on smith:
185 x 4 (6 Sets)
Peck deck flyes:
100 x 20 (4 Sets)
Rope crunches:
100 x 8 (4 Sets)
Post-Workout:
Stuffed Peppers:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-14-2017, 06:25 AM #3935
Mesocycle #4
Week 1 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Cable Pulldown:
70 x 15, 85 x 12, 100 x 10, 120 x 8
Underhand rows smith:
3-25 Plates x 6 (4 Sets)
Cable rows with narrow neutral grip: 15, 12, 10, 8
85 x 15, 100 x 12, 120 x 10, 140 x 8
Cable Pullovers:
35 x 15 (4 Sets)
EZ Curl Narrow Grip Bicep Curls:
25/Side x 6 (4 Sets)
Machine Hammer Strength Curls:
20 x 15, 25 x 12, 30 x 10, 35 x 8
Close Grip Smith Tricep Press:
225 x 6 (4 Sets)
Tricep press downs cable:
140 x 10 (4 Sets)
Post-Workout:
Protein pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-15-2017, 06:27 AM #3936
Mesocycle #4
Week 1 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
3 Plates/Side x 4 (6 Sets)
Smith Stiff legged deads:
3-25 Plates x 8 (4 Sets)
Leg press:
7 Plates/Side x 20
8 Plates/Side x 15
9 Plates/Side x 12
10 Plates/Side x 10
Leg Extensions:
40 Each leg x 15 (4 Sets)
Lying leg curls:
140 x 8 (4 Sets)
Hip thrusters on Leg Curl:
40 x 15 (4 Sets)
A1: Seated calf machine: (4:2:2:4)
2 Plates x 8 (4 Sets)
A2: Toe raises off machine leg press:
BW x 20 (4 Sets)
Post-Workout:
Protein Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-16-2017, 05:59 AM #3937
Mesocycle #4
Week 1 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
DB Bench Press:
110’s x 6 (4 Sets)
Cable Crossover:
20 (Each Hand) x 15
25(Each Hand) x 12
30 (Each Hand) x 10
35 (Each Hand) x 8
Hammer Strength Paused Shoulder press:
100 Each Hand x 6 (4 Sets)
EZ Bar Upright rows;
25/Side x 8 (4 Sets)
Machine laterals:
50 x 15, 60 x 12, 70 x 10, 75 x 8
Cable crosses for rear delts:
10 x 15, 10 x 12, 15 x 10, 15 x 8
Machine crunches with pin loaded weight
100 x 12 (4 Sets)
Post-Workout:
PB Marshmallow Protein Bars
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-17-2017, 06:24 AM #3938
Mesocycle #4
Week 1 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hammer Strength Pulldown:
45 Plate + bands x 8 (4 Sets)
EZ Bar Overhand Rows:
2-25 Plates x 8 (4 Sets)
Pull ups:
BW X 10 (4 Sets)
Rope curls hammer grip:
50 x 10 (4 Sets)
Preacher curls:
25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
EZ Bar Tricep Extension on HS Chest Machine:
60 x 10 (4 Sets)
Overhead rope extensions;
35 x 15, 40 x 12, 45 x 10, 50 x 8
Post-Workout:
Chili Bacon Jalapeno Cheddar Burger & Sweet Potato Tots:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-18-2017, 06:25 AM #3939
Mesocycle #4
Week 1 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10
Post-Workout:
S'mores Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-20-2017, 06:27 AM #3940
Mesocycle #4
Week 2 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Seated military press in smith machine:
185 x 6 (4 Sets)
Hammer strength machine Chest Press:
3 Plates/Side x 8 (4 Sets)
Dumbbell laterals;
20’s x 15
25’s x 12
30’s x 10
35’s x 8
Rear delts pec deck:
50 x 20 (4 Sets)
Incline bench press on smith:
185 x 4 (6 Sets)
Peck deck flyes:
100 x 20 (4 Sets)
Rope crunches:
100 x 8 (4 Sets)
Post-Workout:
Chicken & Rice + Eggroll
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-20-2017, 07:23 AM #3941
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
You have this down to an exact science, don't you?
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06-21-2017, 06:23 AM #3942
Mesocycle #4
Week 2 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Cable Pulldown:
70 x 15, 85 x 12, 100 x 10, 120 x 8
Underhand rows smith:
3-25 Plates x 6 (4 Sets)
Cable rows with narrow neutral grip:
85 x 15, 100 x 12, 120 x 10, 140 x 8
Cable Pullovers:
35 x 15 (4 Sets)
EZ Curl Narrow Grip Bicep Curls:
25/Side x 6 (4 Sets)
Machine Hammer Strength Curls:
20 x 15, 25 x 12, 30 x 10, 35 x 8
Close Grip Smith Tricep Press:
225 x 6 (4 Sets)
Tricep press downs cable:
140 x 10 (4 Sets)
Post-Workout:
Handel's Twixter
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-22-2017, 06:27 AM #3943
Mesocycle #4
Week 2 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
3 Plates/Side x 4 (6 Sets)
Smith Stiff legged deads:
3-25 Plates x 8 (4 Sets)
Leg press:
7 Plates/Side x 20
8 Plates/Side x 15
9 Plates/Side x 12
10 Plates/Side x 10
Leg Extensions:
40 Each leg x 15 (4 Sets)
Lying leg curls:
140 x 8 (4 Sets)
Hip thrusters on Leg Curl:
40 x 15 (4 Sets)
A1: Seated calf machine: (4:2:2:4)
2 Plates x 8 (4 Sets)
A2: Toe raises off machine leg press:
BW x 20 (4 Sets)
Post-Workout:
Turkey Burger & Sweet Potato Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-23-2017, 05:54 AM #3944
Mesocycle #4
Week 2 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
DB Bench Press:
110’s x 6 (4 Sets)
Cable Crossover:
20 (Each Hand) x 15
25(Each Hand) x 12
30 (Each Hand) x 10
35 (Each Hand) x 8
Hammer Strength Paused Shoulder press:
100 Each Hand x 6 (4 Sets)
EZ Bar Upright rows;
25/Side x 8 (4 Sets)
Machine laterals:
50 x 15, 60 x 12, 70 x 10, 75 x 8
Cable crosses for rear delts:
10 x 15, 10 x 12, 15 x 10, 15 x 8
Machine crunches with pin loaded weight
100 x 12 (4 Sets)
Post-Workout:
Chicken Fajitas and Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
06-24-2017, 06:24 AM #3945
Mesocycle #4
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hammer Strength Pulldown:
45 Plate + bands x 8 (4 Sets)
EZ Bar Overhand Rows:
2-25 Plates x 8 (4 Sets)
Pull ups:
BW X 10 (4 Sets)
Rope curls hammer grip:
50 x 10 (4 Sets)
Preacher curls:
25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
EZ Bar Tricep Extension on HS Chest Machine:
60 x 10 (4 Sets)
Overhead rope extensions;
35 x 15, 40 x 12, 45 x 10, 50 x 8
Post-Workout:
Chicken Alfredo
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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