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  1. #4531
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    Mesocycle #14
    Week 2 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


    One Arm Barbell Row:
    2-25lb Plates x 10 (4 Sets)


    Close Grip Pulldown
    120 x 8 (3 Sets)


    DB Pullover:
    70 x 10 (3 Sets)


    Baned HyperExtension
    BW + Band x 20 (3 Sets)


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


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


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


  2. #4532
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    Mesocycle #14
    Week 2 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


    Slight Incline DB Bench
    95's x 10 (4 Sets)


    Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8
    3-25's+10/Side x 8


    Assisted Dips:
    BW x Failure, Rest, Failure (1 Set)


    HS Machine Fly/Cable Fly 1.5's
    100 x 8 (3 Sets)


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


    Reverse HS Shoulder Press
    3-25's/Side x 6 (4 Sets)


    Single Arm Pressdowns
    25 Each Hand x 10 (4 Sets)


    Lying DB Skullcrusher:
    35's x 12 (4 Sets)


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


  3. #4533
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    Mesocycle #14
    Week 2 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 Rows:
    30 Each Hand x 10 (4 Sets)


    A1: Cable Pullover:
    42.5 x 8 (3 Sets)


    A2: Neutral Grip Pulldown
    100 x 8 (3 Sets)


    HS Low Row:
    50 x 10 (4 Sets)


    EZ Bar Preacher Curls
    35/Side x 8 (4 Sets)


    Single Arm Preacher Hammer Curl
    15 x 12 (3 Sets)


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


  4. #4534
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    Mesocycle #14
    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


    Machine Press
    2 Plates/Side x 8
    2 Plates+25/Side x 8
    3 Plates/Side x 8
    3 Plates+10/Side x 8


    A1: Slight Incline Smith Bench Press
    2-25's + 10/Side x 10 (3 Sets)


    A2: Incline DB Fly
    35's x 8 (3 Sets)


    B1: HS Side Lateral
    70 x 15 (3 Sets)


    B2: DB Rear Delt Raises
    25's x 15 (3 Sets)


    Dual Handle Rope Pushdown:
    120 x 10 (4 Sets)


    Bent Over Rope Extension:
    100 x 10 (4 Sets)


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


  5. #4535
    OLYMPIAN The Solution's Avatar
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    Mesocycle #14
    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
    150 x 10 + 5 Partials (4 Sets)


    Paused Cambered Bar Squats
    225 x 6 (5 Sets)


    Leg Press Drop Set of Death
    2 Plates/Side x 5
    4 Plates/Side x 5
    6 Plates/Side x 5
    7 Plates/Side x 10 --> 5 Plates/Side x 10 --> 4 Plates/Side x 8 --> 3 Plates/Side x Failure


    DB Stiff Leg Deadlift: (5:1;1:1)
    110's x 8 (3 Sets)


    Post-Workout:
    Salt & Straw Almond Brittle and Salted Ganache
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4536
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    Mesocycle #14
    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


    One Arm Barbell Row:
    2-25lb Plates x 12 (4 Sets)


    Single Arm Supinated Pulldown
    35 Each Hand x 10 (3 Sets)


    A1: DB Pullover:
    70 x 10 (3 Sets)


    A2: Negative Chins:
    BW X Failure (3 Sets)


    HyperExtensions:
    BW x 15 (3 Sets)


    Supinated DB Curl (3:1:1:1)
    35's x 8 (3 Sets)


    EZ Bar Reverse Curl
    75 x 12 (4 Sets)


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


  7. #4537
    OLYMPIAN The Solution's Avatar
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    Mesocycle #14
    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


    Slight Incline DB Bench
    95's x 10 (4 Sets)


    Incline Smith Machine Bench
    2-25's/Side x 10
    2-25's+10/Side x 10
    3-25's/Side x 10


    Machine Press:
    3 Plates / Side x 10,7,3 (Rest Pause)


    HS Machine Fly/Cable Fly
    140 x 8 + 15 Second Iso-Tension (3 Sets)


    Rear Delt DB Swings:
    30's x 25 (4 Sets)


    Smith Machine Shoulder Press
    155 x 8 (4 Sets)


    Single Arm Pressdowns
    20 Each Hand x 20 (4 Sets)


    Lying DB Skullcrusher:
    35's x 12 (4 Sets)


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


  8. #4538
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    Mesocycle #14
    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


    Front Pulldown:
    120 x 10 (4 Sets)


    A1: Cable Pullover:
    42.5 x 8 (3 Sets)


    A2: Low Cable Row
    120 x 8 (3 Sets)


    HS Low Row:
    40 x 15 (3 Sets)


    Incline DB Concentration Curls
    25's x 8 (4 Sets)


    Incline DB Hammer Curls
    20's x 12 (4 Sets)


    Post-Workout:
    Cheesecake Glazed Pumpkin Spice Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4539
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    Jun 2010
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    15,043
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    2148097

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    Mesocycle #14
    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


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


    A1: Chest Focused Dips
    BW X Failure (3 Sets)


    A2: Incline DB Fly
    35's x 8 (3 Sets)


    B1: HS Side Lateral
    70 x 15 (3 Sets)


    B2: FacePulls
    100 x 25 (3 Sets)


    Assisted Tricep Presdown:
    200 X Failure, Rest, Failure, Rest, Failure


    Bent Over Rope Extension:
    100 x 10 (4 Sets)


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


  10. #4540
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148097

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    Mesocycle #14
    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


    Lying Leg Curl
    150 x 12,, 9, 6, 4 (60 Second Rest Pause Set)


    Close Stance Leg Press: (4:1:1:1)
    6 Plates/Side x 8 (4 Sets)


    Hack Squat: (4:1:1:1)
    2 Plates+25/Side x 8 (3 Sets)


    Smith Lunge (Foot Elevated):
    135 x 12 (3 Sets)


    Seated Calf Raise:
    2 Plates x 8 + 10 Second Stretch (6 Sets)


    Post-Workout:
    Ben & Jerry's Pumpkin Cheesecake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4541
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    Mesocycle #14
    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


    One Arm Barbell Row:
    2-25lb+10 Plates x 8 (4 Sets)


    Chest Supported DB Row
    50 Each Hand x 10 (3 Sets)


    A1: DB Pullover:
    60 x 8 (3 Sets)


    A2: Chins:
    BW X Failure (3 Sets)


    HyperExtensions: (3:1:1:1)
    BW x 15-20 (3 Sets)


    Supinated DB Curl (3:1:1:1)
    35's x 8 (3 Sets)


    EZ Bar Curl
    **10 Second Rest**
    55 x 8 (4 Sets)


    Post-Workout:
    Quest Bar

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


  12. #4542
    OLYMPIAN The Solution's Avatar
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    2148097

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    Mesocycle #14
    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


    Slight Incline DB Bench
    95's x 8 (4 Sets)


    Incline Smith Machine Bench
    2-25's/Side x 6
    2-25's+10/Side x 6
    3-25's/Side x 6
    3-25's+10/Side x 6


    Hex Press:
    65's x 10, 7, 5 (Rest Pause)


    HS Machine Fly/Cable Fly
    110 x 8 + 30 Second IsoHold (3 Sets)


    Rear Delt DB Swings:
    25's x 30 (4 Sets)


    Smith Machine Shoulder Press
    155 x 8 (4 Sets)


    Single Arm Pressdowns
    25 Each Hand x 10 (4 Sets)


    Lying DB Skullcrusher:
    35's x 12 (4 Sets)


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


  13. #4543
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148097

    Default

    Mesocycle #14
    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


    DB Row
    60 x 10 (4 Sets)


    A1: Straight Arm Pullover:
    25 Each Hand x 8 (3 Sets)


    A2: Chins
    BW x Failure (3 Sets)


    Preacher Curl
    25's x 8 (4 Sets)


    Incline DB Hammer Curls
    20's x 12 (4 Sets)


    Post-Workout:
    Honey Raisin Cinnamon Protein Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4544
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,043
    Rep Power
    2148097

    Default

    Mesocycle #14
    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


    DB Bench Press:
    90's x 12 (4 Sets)


    A1: Chest Focused Dips
    BW X Failure (3 Sets)


    A2: Incline DB Fly
    35's x 8 (3 Sets)


    B1: DB Side Lateral
    35's x 8 (3 Sets)


    B2: Bent Over DB Swings (3:1;1:1)
    30's x 12 (3 Sets)


    Lying EZ Curl Bar Skullcrusher:
    95 x 12


    Bent Over Rope Extension:
    100 x 10 (4 Sets)


    Post-Workout:
    Buffalo Glazed Turkey Cheeseburger & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4545
    OLYMPIAN The Solution's Avatar
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    2148097

    Default

    Mesocycle #14
    Week 4 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
    130 x 12
    150 x 10
    170 x 8
    190 x 6


    Barbell Squat
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    335 x 8


    Hack Squat: (4:1:1:1)
    1 Plate/Side x 5
    2 Plate/Side x 5
    2 Plate + 25/Side x 10 (2 Sets)
    2 Plates + 25/Side x 10 --> 2 Plates/Side x 6 --> 1 Plate/Side x 20


    Leg Extension:
    50 Each Leg x 10 , 7, 5 (Rest Pause)


    Barbell Stiff Leg Deadlift
    315 x 8 (3 Sets)


    Standing Calf Raise:
    2 Plates/Side + 10 Second Stretch x 10 (6 Sets)


    Post-Workout:
    Talenti Pumpkin Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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