Results 4,246 to 4,260 of 4675
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07-29-2018, 06:17 AM #4246
Mesocycle #10
Week 1 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
Lying Leg Curl:
140 x 10 (3 Sets)
140 x 10 + 1 Minute Iso Hold
V-Squat
330 x 6
330 x 8 --> 190 x 20
Leg Extension:
40 Each Leg x 20 (3 Sets)
Wide Stanch Smith Squat:
2 Plates/Side x 12 (3 Sets)
Single Leg Curl (Standing):
40 Each Leg x 8 (Go back and forth until failure)
Post-Workout:
Graeter's Maple Cinnamon Crunch
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-30-2018, 08:18 PM #4247
Mesocycle #10
Week 2 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
Meadows Row:
3-25lb Plates x 8 (3 Sets)
Pronated Cable Low Row:
100 x 10 (4 Sets)
Rack Pulls:
405 x 5 (5 Sets)
Chins:
BW x Failure (3 Sets)
HyperExtensions:
BW x 20 (3 Sets)
Post-Workout:
Protein Pudding
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-01-2018, 09:01 AM #4248
Mesocycle #10
Week 2 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
Flat DB Press:
70's x 8
80's x 8
90's x 8
100's x 8 --> 80's x 8 --> 60's x 10
Incline Smith:
3-25's/Side x 10 (3 Sets)
Neutral Grip DB Incline Bench:
70's x 8 (4 Sets)
Machine Fly:
110 x 12 (3 Sets)
HS Shoulder Press:
2 Plates/Side x 10 (3 Sets)
Bent Over DB Lateral's:
25's x 25 (3 Sets)
DB 6-Ways:
10's x 8 (3 Sets)
Post-Workout:
Egg Fritatta's
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-02-2018, 09:01 AM #4249
Mesocycle #10
Week 2 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
DB Hammer Curl's:
30's x 8 (4 Sets)
Barbell 21's
50 x 7 partial bottom, 7 partial top, 7 full reps (3 Sets)
Preacher Curl:
35 Each Arm x 8 (4 Sets)
Tricep Pushdown
140 x 12 (4 Sets)
Tricep Overhead Extension
80 x 10 (4 Sets)
Seated Overhead Rope Extension
80 x 10 (4 Sets)
Post-Workout:
General Tso Chicken
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-04-2018, 07:58 AM #4250
Mesocycle #10
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 Twist Press:
60's x 10 (3 Sets)
DB Incline Bench Press:
70's x 12 (3 Sets)
DB Fly:
40's x 12 (3 Sets)
Chins:
BW x Failure (4 Sets)
Low Cable Row:
110 x 12 (3 Sets)
HyperExtensions:
BW X Failure (3 Sets)
A1: Rear Delt Raise
A2: HS Laterals
4 Rounds of 12-15 Reps
Post-Workout:
Black & White Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-05-2018, 08:23 AM #4251
Mesocycle #10
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
Seated Leg Curl:
50 Each Leg x 10 (3 Sets)
50 x 10 --> 40 x 12 --> 30 x 20
Paused HS V-Squat: (3:1:1:1)
300 x 6 (5 Sets)
Bulgarian Split Squat:
20's x 8
30's x 8
40's x 8
50's x 8 --> 40's x 8 --> 30's x 8
Stiff Leg Deadlifts: (5:1:2:1)
225 x 10 (3 Sets)
Post-Workout:
Pittsburgh Inn (Erie, PA):
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-06-2018, 09:08 PM #4252
Mesocycle #10
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
Hammer Strength Low Row's
60 Each Hand x 8 (4 Sets)
Chins:
BW x 8 (3 Sets)
Banded Dumbbelll Pullover:
40 + Band x 10 (3 Sets)
Weighted Hyper Extensions:
95 x 10 (3 Sets)
Lat Pulldown:
110 x 10 + 1 Minute Negative (1 Set)
Post-Workout:
Pulled Pork Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-08-2018, 07:14 AM #4253
Mesocycle #10
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
Incline DB Bench Press:
90's x 8 (4 Sets)
Incline Smith Bench Press:
25/side x 6
2-25's/side x 6
3-25's/side x 6
3-25's + 10/Side x 6
HS Machine Chest Press:
3 Plates + 25/Side x 8, 6 , 2 (Rest Pause)
Cable Crossover:
25 Each Hand x 8 + 10 Second Negative (3 Sets)
HS Rear Delt Raise:
70 x 15 (4 Sets)
HS Shoulder Press:
2 Plates +25/Side x 6 (4 Sets)
Rope Pressdown:
140 x 10 (4 Sets)
DB Skullcrushers:
30's x 12 (4 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-09-2018, 08:26 AM #4254
Mesocycle #10
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
Low Cable Row:
140 x 10 (4 Sets)
One-Arm Supinated Pulldown's:
35 Each Hand x 10 (4 Sets)
FacePull's:
150 x 10 (4 Sets)
DB Pullover:
50 x 8 (4 Sets)
Cross Body Hammer Curls
35's x 8 (4 Sets)
21's:
55lb EZ Bar x 21 (3 Sets)
Post-Workout:
Protein Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-11-2018, 06:52 AM #4255
Mesocycle #10
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 Decline Bench Press:
80's x 12 (4 Sets)
A1: DB Floor Press:
70's x 8 (4 Sets)
A2: Cable Crossover:
30's x 8 (4 Sets)
B1: DB Shoulder Lateral's
20's x 15 (4 Sets)
B2: HS Shoulder Press
2 Plates/Side x 10 (4 Sets)
Dual Cable Pressdown:
140 x 10 (4 Sets)
Overhead Cable Tricep Extension:
80 x 10 (4 Sets)
Post-Workout:
Chicken & Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-12-2018, 06:34 AM #4256
Mesocycle #10
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
Leg Extension:
40 Each Leg x 20, 12, 10 (Rest Pause)
Leg Press
5 Plates/Side x 10 (Feet Wide/High), x 10 (Feet Close) ((3 Sets))
Walking Lunges:
3 Chains (75lbs) x 16 Steps (4 Sets)
Lying Leg Curl
110 x 15 (4 Sets)
Seated Calf Raise:
2 Plates x 15 (6 Sets)
Post-Workout:
Graeter's Banana Cream Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-13-2018, 08:06 AM #4257
Mesocycle #10
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
Hammer Strength Low Row's
60 Each Hand x 10 (4 Sets)
Close Grip Pulldown:
110 x 8 (3 Sets)
Banded Dumbbelll Pullover:
40 + Band x 10 (3 Sets)
Weighted Hyper Extensions:
95 x 10 (3 Sets)
Lat Pulldown:
110 x 10 + 1 Minute Negative (1 Set)
Barbell Curl: (3:1:1:1)
75 x 8 (4 Sets)
Incline Hammer Curl (4:1:1:1)
25's x 10 (4 Sets)
Post-Workout:
Healthy Peanut Butter Chip Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-14-2018, 06:00 AM #4258
Mesocycle #10
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
Incline DB Bench Press:
90's x 10 (4 Sets)
Incline Smith Bench Press:
25/side x 8
2-25's/side x 8
3-25's/side x 8
3-25's + 10/Side x 8
BW Dips:
Failure x 3 (Rest Pause Set)
Cable Crossover:
25 Each Hand x 8 + 10 Second Negative (3 Sets)
HS Rear Delt Raise:
70 x 20 (4 Sets)
HS Shoulder Press:
2 Plates +25/Side x 6 (4 Sets)
Rope Pressdown:
140 x 10 (4 Sets)
DB Skullcrushers:
30's x 12 (4 Sets)
Post-Workout:
Steak , Potato, Shrimp, and Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-15-2018, 07:32 AM #4259
Mesocycle #10
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
Single Arm Low Cable Row:
110 x 8 (4 Sets)
Chest Supported Row
2-45 Plates x 10 (4 Sets)
EZ Bar Preacher Curls
85 x 8 (4 Sets)
Cable Hammer Curls
90 x 8 (3 Sets)
Post-Workout:
Protein Brownie/Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-16-2018, 01:20 PM #4260
Mesocycle #10
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
Machine Press
2 Plates/Side x 8
2 Plates+25/Side x 8
3 Plates/Side x 8
3 Plates+25/Side x 8
A1: Incline Smith Press (3:1:1:1)
225 x 8 (4 Sets)
A2: Incline Fly
50's x 8 (4 Sets)
B1: DB Shoulder Lateral's
20's x 15 (4 Sets)
B2: DB Bent Over Delt Raise
30's x 15 (4 Sets)
Dual Cable Pressdown:
140 x 10 (4 Sets)
Overhead Cable Tricep Extension:
80 x 10 (4 Sets)
Post-Workout:
Double Chocolate Chip Protein Muffins:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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