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  1. #4576
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    Mesocycle #14
    Week 10 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
    75 x 10 (4 Sets)


    Assisted Chin-Ups
    55 Reps


    Low Cable Rows:
    100 x 8 (4 Sets)


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


    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)


    Reverse Curl (3:1:1:1)
    60 x 10 (4 Sets)


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


  2. #4577
    OLYMPIAN The Solution's Avatar
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    Mesocycle #14
    Week 10 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 Bench
    100's x 10 (3 Sets)


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


    Hex Bench Press:
    60's x 10 (3 Sets)


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


    Rear Delt DB Swings:
    30's x 20 (4 Sets)


    HS Machine Rear Delt Fly (5:1:1:1)
    70 x 8 (3 Sets)


    Single Hand Attachment Pushdown:
    25 Each Hand x 10 (4 Sets)


    Overhead Rope Extension
    35's x 10 + 15 Second Stretch (4 Sets)


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


  3. #4578
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #14
    Week 10 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


    Braced Incline Row:
    40's x 12 (3 Sets)


    Neutral Grip Pulldown:
    110 x 8 (4 Sets)


    V-Bar Pullover:
    100 x 10 (4 Sets)


    Cable Hammer Curl
    70 x 15 (4 Sets)


    Barbell Curl (3:1:1:1)
    55 x 15 (4 Sets)


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


  4. #4579
    OLYMPIAN The Solution's Avatar
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    Mesocycle #14
    Week 10 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 Smith Bench Press:
    3-25's/Side x 8 (3 Sets)


    A1: DB Fly
    50's x 8 (3 sets)


    A2: Cable Crossover
    30 Each Hand x 8 (3 Sets)


    B1: HS Side Laterals
    70 x 15 (3 Sets)


    B2: DB Bent over Swings
    30's x 12 (3 Sets)


    C1: Underhand Single Arm Pushdown's
    20 x 8 (4 Sets)


    C2: Close Grip Push-Up:
    Failure (4 Sets)


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


  5. #4580
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    15,131
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    2148102

    Default

    Mesocycle #14
    Week 10 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


    Goblet Squat:
    110 x 10 (3 Sets)


    HS V-Squat: (3:1:1:1)
    150 x 8
    200 x 8
    250 x 8
    300 x 8
    370 x 8 ---> 150 x Failure


    Lying Leg Curl
    80 x 10
    120 x 10
    170 x 8 (3 Sets)


    Leg Press (High And Wide)
    2 Plates/Side x 8
    4 Plates/Side x 8
    6 Plates/Side x 8 --> 3 Plates/Side x Failure


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


    Post-Workout:
    Ample Hills Fluffernutter Fudge

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


  6. #4581
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #14
    Week 11 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
    70 x 12 (4 Sets)


    Assisted Chin-Ups
    60 Reps


    Low Cable Rows:
    100 x 8 (4 Sets)


    DB Pullover
    60 x 12 (3 Sets)


    DB Supinated Curls (4:1:1:1)
    30's x 8 (3 Sets)


    DB Incline Concentration Curls (3:1:1:1)
    20's x 10 (4 Sets)


    Post-Workout:
    Iso100 Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4582
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,131
    Rep Power
    2148102

    Default

    Mesocycle #14
    Week 11 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 Bench
    90's x 12 (3 Sets)


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


    Hex Bench Press:
    60's x 10 (3 Sets)


    HS Fly
    130's x 10 (3 Sets)


    Rear Delt DB Swings:
    30's x 25 (4 Sets)


    Reverse HS Shoulder Press (5:1:1:1)
    2-25's + 10/Side x 8 (3 Sets)


    Lying DB SkullCrushers
    35's Each Hand x 8 (4 Sets)


    Overhead Rope Extension
    35's x 10 + 15 Second Stretch (4 Sets)


    Post-Workout:
    Red Velvet Glazed Cake

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


  8. #4583
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,131
    Rep Power
    2148102

    Default

    Mesocycle #14
    Week 11 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


    Braced Incline Row:
    40's x 10 (3 Sets)


    Neutral Grip Pulldown:
    110 x 8 (4 Sets)


    V-Bar Pullover:
    100 x 10 (4 Sets)


    Cable Hammer Curl
    70 x 15 (4 Sets)


    Barbell Curl (3:1:1:1)
    55 x 15 (4 Sets)


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


  9. #4584
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,131
    Rep Power
    2148102

    Default

    Mesocycle #14
    Week 11 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 Smith Bench Press:
    3-25's/Side x 8 (3 Sets)


    A1: DB Fly
    50's x 8 (3 sets)


    A2: Cable Crossover
    30 Each Hand x 8 (3 Sets)


    B1: HS Side Laterals
    70 x 15 (3 Sets)


    B2: DB Bent over Swings
    30's x 12 (3 Sets)


    C1: Underhand Single Arm Pushdown's
    20 x 8 (4 Sets)


    C2: Close Grip Push-Up:
    Failure (4 Sets)


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


  10. #4585
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,131
    Rep Power
    2148102

    Default

    Mesocycle #14
    Week 11 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


    Goblet Squat:
    110 x 10 (3 Sets)


    HS V-Squat: (3:1:1:1)
    150 x 12
    200 x 10
    250 x 8
    300 x 5
    370 x 5
    390 x 5


    Lying Leg Curl
    80 x 10
    120 x 10
    140 x 12 (3 Sets)


    Hack Squat 1.5's
    25/Side x 15
    2-25's/Side x 15
    3-25's/Side x 15


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


    Post-Workout:
    Ample Hills It came from Gowanus
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4586
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Posts
    15,131
    Rep Power
    2148102

    Default

    Mesocycle #15
    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
    30's x 20
    50's x 15
    70's x 6
    100's x 8
    100's x 8 --> 70'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 10, 7, 4 (Rest Pause)


    HS Fly
    130's x 10 (3 Sets)


    HS Rear Delt Fly's
    70 x 20 (3 Sets)


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


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


    Post-Workout:
    Quest RTD

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


  12. #4587
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,131
    Rep Power
    2148102

    Default

    Mesocycle #15
    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


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


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