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  1. #4066
    OLYMPIAN The Solution's Avatar
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    Erie, PA
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    Default

    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


    Squat
    365 x 5 (4 Sets)


    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)


    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)


    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)


    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)


    Post-Workout:
    Bread Pudding


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


  2. #4067
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Incline dumbbell bench press
    90's x 10 (4 Sets)


    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)


    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)


    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)


    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)


    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)


    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)


    Post-Workout:
    French Toast, Sludge & Strawberries + Eggs
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4068
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Meadows Row
    45 x 12 (4 Sets)


    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)


    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)


    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)


    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)


    Post-Workout:
    Protein Ice Cream & Protein Peanut Butter Cups
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4069
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Meadows Row
    45 x 12 (4 Sets)


    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)


    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)


    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)


    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)


    Post-Workout:
    Haagen Dazs Peanut Butter Salted Fudge
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4070
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)


    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)


    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)


    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)


    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)
    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)


    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)


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


  6. #4071
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Squat
    365 x 5 (4 Sets)


    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)


    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)


    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)


    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)


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


  7. #4072
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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

    Incline dumbbell bench press
    90's x 10 (4 Sets)

    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)

    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)

    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)

    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 ā 30’s x 8 ā 25’s x 10 (1 Set)

    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)

    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)

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


  8. #4073
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Smith Squat
    225 x 12 (3 Sets)
    225 x 12+4+3 (Rest Pause)


    V squat machine
    160 x 12 (3 Sets)
    160 x 12+6+3 (Rest Pause)


    Leg Extension
    50 Each Leg x 15 (3 Sets)
    50 Each Leg x 15 + 5 + 3 (Rest Pause)


    Single Leg Prone Leg Curl
    40 Each Leg x 15 (3 Sets)
    40 Each Leg x 15 + 6 + 3 (Rest Pause)


    Donkey Calf Raise
    3 Plates x 10 (3 Sets)
    3 Plates x 10+5+3 (Rest Pause)


    Post-workout:
    Cereal/Milk
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4074
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Meadows Row
    45 x 12 (4 Sets)


    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)


    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)


    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)


    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)


    Post-Workout:
    Oakmont Bakery Baked Goods
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4075
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,996
    Rep Power
    2148040

    Default

    Mesocycle #6
    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


    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)


    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)


    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)


    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)


    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)


    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)


    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)


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


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