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  1. #3856
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #2
    Week 2 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:
    Philly Cheesesteaks
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3857
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    13,743
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    2148029

    Default

    Mesocycle #2
    Week 2 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


    Post-Workout:
    Stuffed Peppers
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3858
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 3 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:
    135 x 6 (4 Sets)


    Hammer strength machine press:
    3 Plates/Side x 8 (4 Sets)


    Dumbbell laterals;
    20's x 15
    25's x 12
    25's x 10
    25's x 8


    Rear delts pec deck:
    50 x 20 (4 Sets)


    Hammer strength chest press incline:
    135 x 6 (4 Sets)


    Peck deck flyes:
    80 x 20 (4 Sets)


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


  4. #3859
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 3 Day 2


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


    Underhand rows smith:
    3-25's x 6 (4 Sets)


    Deadlifts from ground:
    275 x 8 (4 Sets)


    Cable rows with narrow neutral grip:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Cable Pull downs:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Standing ez curl bar narrow grip:
    25 Each Side x 6 (4 Sets)


    Machine curls:
    30 Each Hand x 15
    30 Each Hand x 12
    30 Each Hand x 10
    30 Each Hand x 8


    Tricep press downs cable:
    135 x 6 (4 Sets)


    Tricep French press:
    100 x 15
    100 x 12
    100 x 10
    100 x 8


    Post-Workout:
    Meatloaf, Chili, and Bread + Green Beans
    Last edited by The Solution; 03-15-2017 at 06:10 AM.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3860
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 3 Day 3

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

    Hack Squats;
    2 Plates/Side x 6 (4 Sets)

    Stiff legged deads:
    225 x 8 (4 Sets)

    Leg press:
    4 Plates/Side x 20
    5 Plates/Side x 15
    6 Plates/Side x 12
    6 Plates/Side x 10

    Leg Extensions:
    40 Each Leg x 15 (4 Sets)

    Lying leg curls:
    110 x 8 (4 Sets)

    Machine Glute kickbacks;
    30 x 8 (4 Sets)

    Seated calf machine:
    2 Plates x 8 (4 Sets)

    Toe raises off machine leg press:
    4 Plates x 20 (4 Sets)

    Post-Workout
    Chocolate PB Loaves

    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3861
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 3 Day 4


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


    Dumbbell press:
    100's x 6 (4 Sets)


    EZ Bar Upright rows;
    70 x 8 (4 Sets)


    Machine laterals:
    40 x 15
    50 x 12
    50 x 10
    60 x 8


    Cable crosses for rear delts;
    10 Each Hand x 15
    10 Each Hand x 12
    15 Each Hand x 10
    15 Each Hand x 8


    Flat bench under smith:
    225 x 6 (4 Sets)


    A1: HS Machine press
    2 Plates x 15
    2 Plates + 10 x 12
    2 Plates + 25 x 10
    2 Plates + 25 x 8


    A2: Pec Dec
    80 x 15
    90 x 12
    100 x 10
    110 x 8


    Post-Workout:
    Ham & Cheese Omelette and Sweet Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #3862
    FREAK cook's Avatar
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    Apr 2009
    Location
    Ft.Worth Texas
    Posts
    8,348
    Rep Power
    2147863

    Default

    Had me fiesta omelette at Waffle House last night.3 eggs cheese grilled onions and jalapeno peppers.

  8. #3863
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 3 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:


    Chicken, Potatoes, Corn and Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3864
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 3 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


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


  10. #3865
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 4 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:
    135 x 6 (4 Sets)


    Hammer strength machine press:
    3 Plates/Side x 8 (4 Sets)


    Dumbbell laterals;
    20's x 15
    25's x 12
    25's x 10
    25's x 8


    Rear delts pec deck:
    50 x 20 (4 Sets)


    Hammer strength chest press incline:
    135 x 6 (4 Sets)


    Peck deck flyes:
    80 x 20 (4 Sets)


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


  11. #3866
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 4 Day 2


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


    Underhand rows smith:
    3-25's x 6 (4 Sets)


    Deadlifts from ground:
    275 x 8 (4 Sets)


    Cable rows with narrow neutral grip:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Cable Pull downs:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Standing ez curl bar narrow grip:
    25 Each Side x 6 (4 Sets)


    Machine curls:
    30 Each Hand x 15
    30 Each Hand x 12
    30 Each Hand x 10
    30 Each Hand x 8


    Tricep press downs cable:
    135 x 6 (4 Sets)


    Tricep French press:
    100 x 15
    100 x 12
    100 x 10
    100 x 8


    Post-Workout:


    Chocolate Chip Protein Scones
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3867
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 4 Day 3


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


    Hack Squats;
    2 Plates/Side x 6 (4 Sets)


    Stiff legged deads:
    225 x 8 (4 Sets)


    Leg press:
    4 Plates/Side x 20
    5 Plates/Side x 15
    6 Plates/Side x 12
    6 Plates/Side x 10


    Leg Extensions:
    40 Each Leg x 15 (4 Sets)


    Lying leg curls:
    110 x 8 (4 Sets)


    Machine Glute kickbacks;
    30 x 8 (4 Sets)


    Seated calf machine:
    2 Plates x 8 (4 Sets)


    Toe raises off machine leg press:
    4 Plates x 20 (4 Sets)


    Post-Workout
    California Pizza Kitchen
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3868
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 4 Day 4


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


    Dumbbell press:
    100's x 6 (4 Sets)


    EZ Bar Upright rows;
    70 x 8 (4 Sets)


    Machine laterals:
    40 x 15
    50 x 12
    50 x 10
    60 x 8


    Cable crosses for rear delts;
    10 Each Hand x 15
    10 Each Hand x 12
    15 Each Hand x 10
    15 Each Hand x 8


    Flat bench under smith:
    225 x 6 (4 Sets)


    A1: HS Machine press
    2 Plates x 15
    2 Plates + 10 x 12
    2 Plates + 25 x 10
    2 Plates + 25 x 8


    A2: Pec Dec
    80 x 15
    90 x 12
    100 x 10
    110 x 8


    Post-Workout:
    Turkey, Cinnamon Sugar Sweet Potatoes & Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #3869
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 4 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:
    PB & Banana Omelette, Potatoes and Broccoli
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #3870
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,743
    Rep Power
    2148029

    Default

    Mesocycle #2
    Week 4 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


    Post-Workout:
    B&J Chocolate PB Cup
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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