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  1. #4471
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    That post workout meal looks delicious.

  2. #4472
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    Mesocycle #12
    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


    Standing Leg Curl:
    30 Each Leg x 10
    40 Each Leg x 10
    55 Each Leg x 10 (3 Sets)


    Dumbbell Squat: (3:1:1:1)
    70 x 10
    100 x 10
    130 x 12,7,5 (Rest Pause)


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


    Leg Press: (3:1:1:1)
    2 Plates/Side x 6
    4 Plates/Side x 15
    4 Plates/Side x 15,7,6 (Rest Pause)


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


    Post-Workout:
    Graeter's Amaretto Crunch
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4473
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    Jun 2010
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    Mesocycle #12
    Week 5 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


    Incline 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 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10


    HS Machine Fly:
    100 x 8
    140 x 8 (2 Sets)


    Machine Rear delt Fly:
    2 Sets of 25


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


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


    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10


    Dual handle Overhead Extension
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8


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


  4. #4474
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 5 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)


    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8


    DB Pullover:
    60 x 10 (2 Sets)


    FacePull
    100 x 10 (2 Sets)


    Barbell Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10


    Reverse Grip Cable Curl
    60 x 10 (4 Sets)


    Post-Workout:
    Protein Shake


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


  5. #4475
    OLYMPIAN The Solution's Avatar
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    Mesocycle #12
    Week 5 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


    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)


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


    Dips:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


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


    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10


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


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


  6. #4476
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,927
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    2148090

    Default

    Mesocycle #12
    Week 5 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
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Facepulls to Mid Back
    100 x 10
    140 x 12 --> 100 x 10 --> 70 x 10


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


    HyperExtensions:
    BW x Failure (2 Sets)


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


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


    Post-Workout:
    Sweet & Savory Meatballs
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4477
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    Jun 2010
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    Erie, PA
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    2148090

    Default

    Mesocycle #12
    Week 5 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



    Standing Leg Curl:

    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 15 (3 Sets)



    Leg Press: (3:1:1:1)

    2 Plates/Side x 6
    4 Plates/Side x 15 (3 Sets)

    4 Plates/Side x 15,7,6 (Rest Pause)


    Leg Extension:
    50 Each Leg x 10 (2 Sets)


    50 Each Leg x 10 --> 40 Each Leg x 10 --> 30 Each Leg x 20



    Dumbbell Paused Squat: (3:1:2:1)
    70 x 10

    100 x 10

    150 x 8 (2 Sets)



    Lying Leg Curl:

    100 x 8 (3 Sets)



    Post-Workout:

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


  8. #4478
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    Jun 2010
    Location
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    2148090

    Default

    Mesocycle #12
    Week 6 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


    Low Incline DB 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:
    4 Plates/Side x 5 (5 Sets)
    ** 45 Second Rest **


    Dips:
    2 Sets to Failure


    Machine Rear delt Fly:
    2 Sets of 20


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


    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 --> 25 Each hand x 12 --> 20 Each Hand x 10


    Lying DB Skullcrusher
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8


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


  9. #4479
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 6 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 ---> 40's x 8 --> 30 KB x 12


    Assisted Chins:
    BW x Failure (2 Sets)


    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8


    DB Pullover:
    60 x 10 (2 Sets)


    FacePull
    100 x 12 (2 Sets)


    Drag Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10


    Reverse Grip Cable Curl
    60 x 10 (4 Sets)


    Post-Workout:
    Chocolate Protein MugCake with Vanilla Protein Frosting
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4480
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,927
    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 6 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


    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)


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


    Dips:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


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


    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10


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


    Post-Workout:
    Surf & Turf with a Sweet Potato and Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4481
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Posts
    14,927
    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 6 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:
    Peanut Butter Banana Chocolate Filled Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4482
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,927
    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 6 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 (4 Sets)


    V-Squat:
    350 x 10 (4 Sets)


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


    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15 (2 Sets)
    5 Plates/Side x 15 --> 4 Plates/Side x 10 --> 3 Plates/Side x 12


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


    Post-Workout:
    Graeter's Chocolate Chip Cookie Dough
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4483
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 7 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


    HS Machine Fly:
    110 x 8 (2 Sets)
    110 x 8 + 15 Second Iso-Hold


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


  14. #4484
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,927
    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 7 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)


    HS Low Row:
    50 Each Hand x 8 (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:
    Peppermint Protein Cupcakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4485
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Posts
    14,927
    Rep Power
    2148090

    Default

    Mesocycle #12
    Week 7 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:
    Kabobs
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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