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  1. #4336
    RX MEMBER Sexybeast777's Avatar
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    feeling the strength

  2. #4337
    OLYMPIAN The Solution's Avatar
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    Erie, PA
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    Mesocycle #11
    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




    A1: HS Machine Chest Press:
    3 Plates/Side x 8


    A2: HS Dips:
    3 Plates/Side x 12 (3 Sets)


    A3: Cable Crossover:
    20 Each Hand x 12 (3 Sets)


    B1: Chins:
    BW x 10 (5 Sets)


    B2: DB Shrugs:
    130's x 10 (5 Sets)


    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives


    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Krispy Kreme Cinnamon Swirl Doughnut
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4338
    RX MEMBER Sexybeast777's Avatar
    Join Date
    Aug 2009
    Posts
    63
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    177

    Default

    pushing the limits

  4. #4339
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
    Posts
    14,672
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    2148075

    Default

    Mesocycle #11
    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




    Lying Leg Curl:
    170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension


    V-Squat: (3:1:1:1)
    130 x 8
    170 x 8
    200 x 8
    220 x 8
    280 x 8




    Leg Extension (1:3:1:1)
    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 10
    60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials


    DB Stiff Leg Deadlifts:
    120's x 10 (4 Sets)




    Post-Workout:
    Ample Hills Confetti Cupcake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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