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  1. #4201
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    Mesocycle #9
    Week 5 Day 3




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 10 --> 110 x 10 --> 80 x 20 + 20 Partials


    Leg Press:
    8 Plates/Side x 8 --> 7 Plates x 6 --> 6 Plates x 12 --> 4 Plates x 25


    Leg Extension:
    60 Each Leg x 10 (4 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    275 x 8 (4 Sets)


    Post-Workout:
    Milka Double Chocolate Candy Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4202
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    Mesocycle #9
    Week 5 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


    Post-Workout:
    Graeter's Rocky Road (LE Flavor)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4203
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    Mesocycle #9
    Week 5 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


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


  4. #4204
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    Mesocycle #9
    Week 6 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


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


  5. #4205
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 6 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Post-Workout:
    PB&J Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4206
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 6 Day 3




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    225 x 10 (3 Sets)


    Post-Workout:
    Breaded Chicken, Rice & Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4207
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 6 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


    Post-Workout:
    English Muffins, Peanut butter protein glaze + PB Cocoa Pebbles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4208
    OLYMPIAN The Solution's Avatar
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    Rep Power
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    Default

    Mesocycle #9
    Week 6 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


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


  9. #4209
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    Mesocycle #9
    Week 7 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


    Post-Workout:
    Coffee Mug Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4210
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    Jun 2010
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    Mesocycle #9
    Week 7 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Post-Workout:
    PB Cereal Milk Glazed PB Chocolate Cocoa Pebble Pancakes:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4211
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #9
    Week 7 Day 3




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    225 x 10 (3 Sets)


    Post-Workout:
    Low-Carb MugCake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4212
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    2148067

    Default

    Mesocycle #9
    Week 7 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


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


  13. #4213
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #9
    Week 7 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    HS Machine Chest Press (Banded )
    3 Plates/Side + 25 x 8 (3 Sets)


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




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


  14. #4214
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Default

    Mesocycle #9
    Week 8 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


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


  15. #4215
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 8 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


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


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