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  1. #4486
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 7 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


    Low Cable Rows:
    120 x 10 (3 Sets)


    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Cable Pullover
    100 x 10 (2 Sets)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8


    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10


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


  2. #4487
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Default

    Mesocycle #12
    Week 7 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
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold


    Leg Extension:
    50 Each Leg x 8 (3 Sets)
    50 Each Leg x 8 + 15 Partials + 10 Second Iso-Hold


    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 10
    6 Plates/Side x 9
    6 Plates/Side x 8


    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20


    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)


    Post-Workout:
    Ample Hills I Contain Breakfast Foods
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4488
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Default

    Mesocycle #12
    Week 8 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


    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)


    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials


    Low Cable Crossover:
    20 Each hand x 8 (3 Sets)


    DB Rear Delt Fly:
    2 Sets of 20


    DB Partial Lateral's
    2 Sets of 20


    DB 6-Ways
    15's x 8 (2 Sets)


    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold


    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials


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


  4. #4489
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #12
    Week 8 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


    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)


    Assisted Chins:
    BW x Failure (2 Sets)


    DB Row:
    80's x 5 (5 Sets)


    Straight Arm Pulldowns
    50 Each Hand x 10 (3 Sets)


    FacePull
    100 x 12 (2 Sets)


    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials


    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold


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


  5. #4490
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #12
    Week 8 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


    Flat DB Bench
    80's x 8 (2 Sets)


    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)


    Stretch Push-Up:
    2 Sets to Failure


    DB Side Lateral
    30's x 10 (2 Sets)


    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)


    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold


    DB Floor Press:
    70's x 6 (2 Sets)


    Post-Workout:
    S'mores Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4491
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #12
    Week 8 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


    Low Cable Rows:
    120 x 10 (3 Sets)


    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Cable Pullover
    100 x 10 (2 Sets)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8


    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10


    Post-Workout:
    Cheesy Chicken Steak Sandwich & Cajun Potato Wedges
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4492
    OLYMPIAN CHILDOFGOD's Avatar
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    Aug 2010
    Location
    MIAMI, FL
    Posts
    365
    Rep Power
    2147604

    Default

    awesome job, young man
    MY LORD OF LORDS!!!

  8. #4493
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #12
    Week 8 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
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold


    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 7
    7 Plates/Side x 7
    8 Plates/Side x 7


    Bulgarian Split Squat:
    20's x 8
    25's x 8
    40's x 8
    50's x 8 + 10 Partials (2 Sets)


    Leg Extension:
    50 Each Leg x 10 (3 Sets)
    50 Each Leg x 10 + 15 Partials + 15 Second Iso-Hold


    Cable Pull-Through:
    100 x 10 (4 Sets)


    Post-Workout:
    Ample Hills PB Wins the Cup
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4494
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    Week 1 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


    DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Incline Smith Bench Press:
    135 x 6
    225 x 6 (2 Sets)


    HS Machine Press:
    4 Plates/Side x 8 , 5, 4 (Rest Pause)


    HS Chest Fly:
    140 x 8
    140 x 8, 5, 4 (Rest Pause)


    Single Arm Rear Delt Cable Fly:
    2 Sets of 25


    Reverse HS Shoulder Press:
    25 Plate/Side x 10
    2-25 Plates/Side x 10
    2-25 Plates/Side x 10, 8, 6 (Rest Pause)


    DB Incline Front Raise:
    20's x 15 (2 Sets)


    Rope Pushdown:
    100 x 10
    120 x 10, 8, 6 (Rest Pause)


    Lying DB Skullcrusher:
    25's x 10
    30's x 12, 7, 5 (Rest Pause)


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


  10. #4495
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    Week 1 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


    Incline Braced DB Rows:
    30's x 12
    35's x 12
    45's x 12
    45's x 12, 7, 5 (Rest Pause)


    Assisted Chins:
    BW x Failure (2 Sets)


    Low Cable Rows:
    80 x 10
    100 x 10
    140 x 8,6,5 (Rest Pause)


    DB Pullover:
    60 x 10 (2 Sets)


    Standing DB Row:
    50 x 12 (2 Sets)


    Drag Curl:
    45 x 10
    45 x 10,7,5 (Rest Pause)


    DB Concentration Preacher Curls:
    20's x 10 (3 Sets)


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


  11. #4496
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    Week 1 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


    Incline DB Bench Press:
    50' x 10
    80's x 12 (3 Sets)


    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)


    Stretch Push-Ups:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (3 Sets)


    DB Side Lateral's
    30's x 8 (2 Sets)
    30's x 8,5,4 (Rest Pause)


    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)


    Smith Close Grip Bench Press:
    225 x 6 (3 Sets)


    Post-Workout:
    Banana Spice Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4497
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    Week 1 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


    Wide Grip Pulldown:
    120 x 10 (3 Sets)


    Single Arm Low Cable Row:
    35 Each Hand x 8 (2 Sets)
    35 Each Hand x 8,5,4 (Rest Pause)


    Facepulls to Mid Back
    100 x 10
    140 x 12 (2 Sets)


    HS Chest Supported Row:
    50 Each Hand x 8 (2 Sets)
    50 Each Hand x 8,5,4 (Rest Pause)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)


    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)


    Post-Workout:
    Pretzel Bun Sandwiches
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4498
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    Week 1 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:
    55 x 10
    100 x 10
    140 x 10
    170 x 10 (2 Sets)


    Hammer Strength V-Squat: (3:1:1:1)
    210 x 10
    270 x 10
    350 x 10 (2 Sets)


    Reverse Lunge:
    25lb KB x 10
    25lb KB x 10, 7, 5 (Cluster Set)


    Dumbbell Squat:
    130 x 12, 10, 8 (Cluster Set)


    Barbell Stiff Leg Deadlift:
    135 x 10
    225 x 8
    275 x 8 (2 Sets)


    Post-Workout:
    Jeni's Gooey Butter Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4499
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    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


    DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Incline Smith Bench Press:
    135 x 6
    225 x 6-8 (2 Sets)


    HS Machine Press:
    4 Plates/Side x 6
    4 Plates/Side x 8 , 5, 4 (Rest Pause)


    Low Cable Crossover:
    20 Each Hand x 8
    20 Each Hand x 8, 5, 4 (Rest Pause)


    Single Arm Rear Delt Cable Fly:
    2 Sets of 25


    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)


    DB Incline Front Raise:
    20's x 15 (2 Sets)


    Rope Pushdown:
    100 x 10
    120 x 10, 8, 6 (Rest Pause)


    Lying DB Skullcrusher:
    25's x 10
    30's x 12, 7, 5 (Rest Pause)


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


  15. #4500
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    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


    Incline Braced DB Rows:
    50's x 12
    50's x 12, 7, 5 (Rest Pause)


    Assisted Chins:
    BW x Failure (2 Sets)


    Banded HyperExtensions:
    Band X Failure (2 Sets)


    Straight Arm Pulldowns:
    60 x 10 (2 Sets)


    Standing DB Row:
    50 x 12 (2 Sets)


    Drag Curl:
    45 x 10
    45 x 10,7,5 (Rest Pause)


    DB Concentration Preacher Curls:
    20's x 10 (2 Sets)


    Post-Workout:
    Cocoa Banana Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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