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  1. #4231
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    Mesocycle #9
    Week 11 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:
    Chocolate Chip MugCake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4232
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    Mesocycle #9
    Week 11 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:
    Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4233
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    Mesocycle #9
    Week 12 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:
    Protein No Bake Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4234
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 12 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:
    Pork Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4235
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Default

    Mesocycle #9
    Week 12 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:
    Protein Chocolate Chip Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4236
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 12 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:
    Torerro's Mexican Fajita Sampler:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4237
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 12 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:
    Steak & Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4238
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 13 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:
    Protein Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4239
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 13 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:
    Shrimp Jambalaya
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4240
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 13 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:
    Caramel Pretzel Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4241
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 13 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:
    Chicken Parm Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4242
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 13 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:
    Graeter's Cheesecake Cookies & Cream:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4243
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 14 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:
    Salted Caramel Pretzel Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4244
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 14 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:
    Banana Chocolate Chip Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4245
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    Mesocycle #9
    Week 14 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:
    Double Chocolate Chip Loaves
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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