Results 4,126 to 4,140 of 4675
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02-04-2018, 05:57 AM #4126
Mesocycle #7
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
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Brisket, Pulled Pork, Mac & Cheese, Roll, Potato Casserole
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-06-2018, 06:03 AM #4127
Mesocycle #8
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
A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press
3 Rounds of 8-10 Reps
Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8
Peck deck flyes:
110 x 15 (4 Sets)
Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)
Post-Workout:
SinFit Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-07-2018, 05:56 AM #4128
Mesocycle #8
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
One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)
Meaedow’s row:
45lb Plate x 15 (4 Sets)
Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)
Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20
A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps
B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps
Post-Workout:
PB&J Protein Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-08-2018, 05:53 AM #4129
Mesocycle #8
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
Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10
Reverse V squat machine:
210 x 8 (4 Sets)
Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)
A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps
B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)
B2: Standing Calf Raise:
BW X 25 (4 Sets)
Post-Workout:
Protein Cheesecake
Last edited by The Solution; 02-08-2018 at 05:54 AM.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-10-2018, 05:34 AM #4130
Mesocycle #8
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
Pec Dec:
110 x 15
140 x 12
160 x 8 ā 100 x 20
DB Floor Press:
90’s x 8 (4 Sets)
Hammer Strength Chest Press:
2 Plates/Side x 15
3 Plates/Side x 10 + 8 + 4 (Rest Pause)
Bent over DB Rear Delt Destroyers:
10’s x 30 (3 Sets)
A1: Hammer Strength Laterals (Facing Away):
60 x 10 (4 Sets)
A2: Band Front Delt Raise:
BW x Failure (4 Sets)
Post-Workout:
Chocolate & Peanut Butter Protein Whoopie Pies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-11-2018, 06:21 AM #4131
Mesocycle #8
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
Smith machine rows :
25/Side x 20
2-25’s/Side x 15
3-25’s /Side x 12 + 8 + 6 (Rest Pause)
Single Arm Cable Low Row:
35 (Each Hand) x 10 (4 Sets)
Assisted Pull-Up:
BW x 10 (4 Sets)
Cable Pullovers:
25 x 20
30 x 15
35 x 12 (2 Sets)
A1: Dumbbell curls hammer grip:
A2: Smith Close Grip Bench:
4 Rounds of 6 Reps
B1: Preacher curls:
B2: Cable Tricep Kickback:
4 Rounds of 12-15 Reps
Post-Workout:
TJ Churro Bites
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-13-2018, 06:50 AM #4132
Mesocycle #8
Week 1 Day 6
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 Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps
Leg press:
4 Plats/Side x 20 (4 Sets)
V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)
Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure
Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)
A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)
A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)
Post-Workout:
Loaded Sweet Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-14-2018, 06:39 AM #4133
Mesocycle #8
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
A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press
3 Rounds of 8-10 Reps
Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8
Peck deck flyes:
110 x 15 (4 Sets)
Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)
Post-Workout:
Chocolate Glazed Protein Mug Cake with Banana's
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-16-2018, 06:26 AM #4134
Mesocycle #8
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
One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)
Meaedow’s row:
45lb Plate x 15 (4 Sets)
Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)
Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20
A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps
B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps
Post-Workout:
Protein Cheesecake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-17-2018, 06:44 AM #4135
Mesocycle #8
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
Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10
Reverse V squat machine:
210 x 8 (4 Sets)
Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)
A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps
B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)
B2: Standing Calf Raise:
BW X 25 (4 Sets)
Post-Workout:
Chicken Sandwich + Sweet Potato Tots
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-18-2018, 06:38 AM #4136
Mesocycle #8
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
Pec Dec:
110 x 15
140 x 12
160 x 8 ā 100 x 20
DB Floor Press:
90’s x 8 (4 Sets)
Hammer Strength Chest Press:
2 Plates/Side x 15
3 Plates/Side x 10 + 8 + 4 (Rest Pause)
Bent over DB Rear Delt Destroyers:
10’s x 30 (3 Sets)
A1: Hammer Strength Laterals (Facing Away):
60 x 10 (4 Sets)
A2: Band Front Delt Raise:
BW x Failure (4 Sets)
Post-Workout:
Birthday Cake Donut (Wegmans):
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-19-2018, 06:43 AM #4137
Mesocycle #8
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
Smith machine rows :
25/Side x 20
2-25’s/Side x 15
3-25’s /Side x 12 + 8 + 6 (Rest Pause)
Single Arm Cable Low Row:
35 (Each Hand) x 10 (4 Sets)
Assisted Pull-Up:
BW x 10 (4 Sets)
Cable Pullovers:
25 x 20
30 x 15
35 x 12 (2 Sets)
A1: Dumbbell curls hammer grip:
A2: Smith Close Grip Bench:
4 Rounds of 6 Reps
B1: Preacher curls:
B2: Cable Tricep Kickback:
4 Rounds of 12-15 Reps
Post-Workout:
Overnight Oats
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-20-2018, 06:45 AM #4138
Mesocycle #8
Week 2 Day 6
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 Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps
Leg press:
4 Plats/Side x 20 (4 Sets)
V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)
Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure
Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)
A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)
A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)
Post-Workout:
Chicken Nuggets + Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-21-2018, 06:31 AM #4139
Mesocycle #8
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
A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press
3 Rounds of 8-10 Reps
Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8
Peck deck flyes:
110 x 15 (4 Sets)
Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)
Post-Workout:
Steak , Potatoes & Asaparagus
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-24-2018, 05:59 AM #4140
Mesocycle #8
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
One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)
Meaedow’s row:
45lb Plate x 15 (4 Sets)
Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)
Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20
A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps
B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps
Post-Workout:
Krispy Kreme Hershey & Gold Donut:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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