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  1. #4651
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    Mesocycle #17
    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


    Slight Incline DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    80's x 10


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8


    Stretch Push-Up
    3 Sets to Failure


    A1: Assisted Dip
    3 Sets to Failure


    A2: Bent over DB Flies
    3 Sets of 20


    Incline DB Shoulder Raise
    20's x 15 (3 Sets)


    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)


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


  2. #4652
    OLYMPIAN The Solution's Avatar
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    Mesocycle #17
    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


    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10


    Assisted Chin-Ups
    3 Sets to Failure


    DB Pullover:
    70 x 10 (2 Sets)


    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)


    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10


    HyperExtension
    2 Sets to Failure


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


  3. #4653
    OLYMPIAN The Solution's Avatar
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    Mesocycle #17
    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


    Drag Curl:
    60 x 15 (3 Sets)


    Concentration Preacher Curls
    20's x 12 (3 Sets)


    Standing Hammer Curl's:
    25's x 8 (3 Sets)


    Dual Rope Pressdown:
    140 x 10 (3 Sets)


    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)


    Overhead Rope Extension
    70 x 10 (3 Sets)


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


  4. #4654
    OLYMPIAN The Solution's Avatar
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    Mesocycle #17
    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


    DB Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    90's x 10 ---> 60's x 6


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8


    Cable Crossover:
    25 Each Hand x 12, 8, 5 (Cluster Set)


    Stretch Push-Up:
    3 Sets to Failure


    Band Pull Apart
    3 Sets of 25


    HS Side Lateral Partials:
    80 x 20 (3 Sets)


    Incline DB Front Delt Raise:
    20's x 20 (3 Sets)


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


  5. #4655
    OLYMPIAN The Solution's Avatar
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    Mesocycle #17
    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
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials


    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    330 x 10


    Leg Press:
    6 Plates/Side x 10, 7, 6 (Cluster Set)


    Stiff Leg Deadlifts:
    275 x 10 (2 Sets)


    Smith Split Squat:
    135 x 12 (3 Sets)


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


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


  6. #4656
    OLYMPIAN The Solution's Avatar
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    Mesocycle #17
    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


    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 12


    Assisted Chin-Ups
    4 Sets to Failure


    DB Pullover:
    70 x 10 (2 Sets)


    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)


    Face Pull's:
    110 x 15 (2 Sets)


    HyperExtension
    2 Sets to Failure


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


  7. #4657
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,284
    Rep Power
    2148111

    Default

    Mesocycle #17
    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
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    90's x 8


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8


    Machine Fly's:
    110 x 12 (3 Sets)


    A1: Stretch Push-Up
    3 Sets to Failure


    A2: Bent over DB Flies
    3 Sets of 20


    HS Shoulder Lateral:
    65 x 8 (4 Sets)


    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)


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


  8. #4658
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,284
    Rep Power
    2148111

    Default

    Mesocycle #17
    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


    Drag Curl:
    60 x 15 (3 Sets)


    Concentration Preacher Curls
    20's x 12 (3 Sets)


    Standing Hammer Curl's:
    25's x 8 (3 Sets)


    Dual Rope Pressdown:
    140 x 10 (3 Sets)


    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)


    Overhead Rope Extension
    70 x 10 (3 Sets)


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


  9. #4659
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    15,284
    Rep Power
    2148111

    Default

    Mesocycle #17
    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


    Low Cable Row's:
    110 x 12 (3 Sets)


    Assisted Chin-Ups
    3 Sets to Failure


    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10


    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)


    One Arm Cable Curl
    20 x 10 (3 Sets)


    Preacher Curl:
    65 x 8 (3 Sets)


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


  10. #4660
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148111

    Default

    Mesocycle #17
    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
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials


    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    330 x 10


    Leg Extension:
    40 Each Leg x 10
    50 Each Leg x 10
    100 Each Leg x 2
    40 Each Leg x 20
    * 1 Set*


    Leg Press: (3:1:2:1)
    3 Plates/Side x 4
    4 Plates/Side x 4
    5 Plates/Side x 4
    6 Plates/Side x 3 --> 5 Plates/Side x 3 --> 4 Plates/Side x 3


    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


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


  11. #4661
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148111

    Default

    Mesocycle #17
    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


    Flat DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    90's x 10
    100's x 10 --> 60's x 8


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8


    Stretch Push-Up:
    3 Sets to Failure


    Cable Crossover:
    25 Each Hand x 10, 7, 6 (Cluster Set)


    High Incline Smith Shoulder Press
    135 x 10 (3 Sets)


    DB Rear Delt Fly:
    25's x 20 (3 Sets)


    Rear Delt Band Pull:
    Band x 25 (3 Sets)




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


  12. #4662
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Posts
    15,284
    Rep Power
    2148111

    Default

    Mesocycle #17
    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


    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 8
    2-25 Plate + 20 x 8


    Single Arm Supinated Pulldown:
    42.5 Each Hand x 8 (3 Sets)


    DB Pullover:
    70 x 10 (3 Sets)


    Incline DB Braced Rows:
    45's x 8 (3 Sets)


    HyperExtension
    2 Sets to Failure




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


  13. #4663
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,284
    Rep Power
    2148111

    Default

    Mesocycle #17
    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


    Dual-Handle Pushdown:
    25 Each Hand x 10 (4 Sets)


    Floor Press:
    80's x 6 (4 Sets)


    Overhead Rope Extension
    70 x 10 (3 Sets)


    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets)


    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)


    HS Preacher Curl:
    30 Each Hand x 8 (4 Sets)


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


  14. #4664
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,284
    Rep Power
    2148111

    Default

    Mesocycle #17
    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


    Incline DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    90's x 10


    A1: DB Fly:
    50's x 10 (3 Sets)


    A2: Stretch Push-Up:
    3 Sets to Failure


    B1: HS Side Lateral
    65 x 10 (3 Sets)


    B2: FacePull:
    110 x 15 (3 Sets)


    HS Reverse Shoulder Press:
    3-25's/Side x 8 --> 2-25's Side x 8 --> 1-25/Side x 10




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


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