Results 3,976 to 3,990 of 4675
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07-27-2017, 06:33 AM #3976
Mesocycle #4
Week 6 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
3 Plates/Side x 4 (6 Sets)
Smith Stiff legged deads:
3-25 Plates x 8 (4 Sets)
Leg press:
7 Plates/Side x 20
8 Plates/Side x 15
9 Plates/Side x 12
10 Plates/Side x 10
Leg Extensions:
40 Each leg x 15 (4 Sets)
Lying leg curls:
140 x 8 (4 Sets)
Hip thrusters on Leg Curl:
40 x 15 (4 Sets)
A1: Seated calf machine: (4:2:2:4)
2 Plates x 8 (4 Sets)
A2: Toe raises off machine leg press:
BW x 20 (4 Sets)
Post-Workout:
Chocolate Pecan Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-28-2017, 06:04 AM #3977
Mesocycle #4
Week 6 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
DB Bench Press:
110’s x 6 (4 Sets)
Cable Crossover:
20 (Each Hand) x 15
25(Each Hand) x 12
30 (Each Hand) x 10
35 (Each Hand) x 8
Hammer Strength Paused Shoulder press:
100 Each Hand x 6 (4 Sets)
EZ Bar Upright rows;
25/Side x 8 (4 Sets)
Machine laterals:
50 x 15, 60 x 12, 70 x 10, 75 x 8
Cable crosses for rear delts:
10 x 15, 10 x 12, 15 x 10, 15 x 8
Machine crunches with pin loaded weight
100 x 12 (4 Sets)
Post-Workout:
Cajun Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-29-2017, 06:28 AM #3978
Mesocycle #4
Week 6 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hammer Strength Pulldown:
45 Plate + bands x 8 (4 Sets)
EZ Bar Overhand Rows:
2-25 Plates x 8 (4 Sets)
Pull ups:
BW X 10 (4 Sets)
Rope curls hammer grip:
50 x 10 (4 Sets)
Preacher curls:
25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
EZ Bar Tricep Extension on HS Chest Machine:
60 x 10 (4 Sets)
Overhead rope extensions;
35 x 15, 40 x 12, 45 x 10, 50 x 8
Post-Workout:
Baked Chicken Tenders & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-30-2017, 06:23 AM #3979
Mesocycle #4
Week 6 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10
Post-Workout:
German Chocolate Cake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-01-2017, 06:05 AM #3980
Team ScoobyPrep
Mesocycle #4
Week 8 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Seated military press in smith machine:
185 x 6 (4 Sets)
Hammer strength machine Chest Press:
3 Plates/Side x 8 (4 Sets)
Dumbbell laterals;
20’s x 15
25’s x 12
30’s x 10
35’s x 8
Rear delts pec deck:
50 x 20 (4 Sets)
Incline bench press on smith:
185 x 4 (6 Sets)
Peck deck flyes:
100 x 20 (4 Sets)
Rope crunches:
100 x 8 (4 Sets)
Post-Workout:
Protein Chocolate Birthday Cake Brownie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-02-2017, 06:16 AM #3981
Mesocycle #4
Week 8 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Cable Pulldown:
70 x 15, 85 x 12, 100 x 10, 120 x 8
Underhand rows smith:
3-25 Plates x 6 (4 Sets)
Cable rows with narrow neutral grip:
85 x 15, 100 x 12, 120 x 10, 140 x 8
Cable Pullovers:
35 x 15 (4 Sets)
EZ Curl Narrow Grip Bicep Curls:
25/Side x 6 (4 Sets)
Machine Hammer Strength Curls:
20 x 15, 25 x 12, 30 x 10, 35 x 8
Close Grip Smith Tricep Press:
225 x 6 (4 Sets)
Tricep press downs cable:
140 x 10 (4 Sets)
Post-Workout:
Little G's Red Velvet MdoughW
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-03-2017, 06:18 AM #3982
Mesocycle #4
Week 8 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
3 Plates/Side x 4 (6 Sets)
Smith Stiff legged deads:
3-25 Plates x 8 (4 Sets)
Leg press:
7 Plates/Side x 20
8 Plates/Side x 15
9 Plates/Side x 12
10 Plates/Side x 10
Leg Extensions:
40 Each leg x 15 (4 Sets)
Lying leg curls:
140 x 8 (4 Sets)
Hip thrusters on Leg Curl:
40 x 15 (4 Sets)
A1: Seated calf machine: (4:2:2:4)
2 Plates x 8 (4 Sets)
A2: Toe raises off machine leg press:
BW x 20 (4 Sets)
Post-Workout:
PB&J Protein Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-04-2017, 06:14 AM #3983
Mesocycle #4
Week 8 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
DB Bench Press:
110’s x 6 (4 Sets)
Cable Crossover:
20 (Each Hand) x 15
25(Each Hand) x 12
30 (Each Hand) x 10
35 (Each Hand) x 8
Hammer Strength Paused Shoulder press:
100 Each Hand x 6 (4 Sets)
EZ Bar Upright rows;
25/Side x 8 (4 Sets)
Machine laterals:
50 x 15, 60 x 12, 70 x 10, 75 x 8
Cable crosses for rear delts:
10 x 15, 10 x 12, 15 x 10, 15 x 8
Machine crunches with pin loaded weight
100 x 12 (4 Sets)
Post-Workout:
Protein Brownie Sundae
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-05-2017, 05:54 AM #3984
Mesocycle #4
Week 8 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hammer Strength Pulldown:
45 Plate + bands x 8 (4 Sets)
EZ Bar Overhand Rows:
2-25 Plates x 8 (4 Sets)
Pull ups:
BW X 10 (4 Sets)
Rope curls hammer grip:
50 x 10 (4 Sets)
Preacher curls:
25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
EZ Bar Tricep Extension on HS Chest Machine:
60 x 10 (4 Sets)
Overhead rope extensions;
35 x 15, 40 x 12, 45 x 10, 50 x 8
Post-Workout:
Steak Fajita's, Rice and Egg Roll
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-06-2017, 06:07 AM #3985
Mesocycle #4
Week 8 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10
Post-Workout:
IHOP French Toast Stuffed Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-08-2017, 06:04 AM #3986
Mesocycle #5
Week 1 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Rack Deadlifts:
315 x 8
335 x 8
355 x 8
Neutral Grip Lat Pulldown
80x 20
120 x 12 (3 Sets)
Hammer Strength High Row
25 Plate/Side x 20
45 Plate/Side x 12 (3 Sets)
Hammer Strength Machine Shoulder Press
80 (Each Hand) x 12
90 (Each Hand) x 12
100 (Each Hand) x 12
110 (Each Hand x 12
6 Way DB Raises
10’s x 12 (4 Sets)
Leg Press Calf Raise (3:2:1:2)
150 x 20
170 x 15
190 x 12
210 x 10
230 x 8
150 x 20
Post-Workout:
Peanut Butter Pancakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-09-2017, 06:18 AM #3987
Mesocycle #5
Week 1 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Hammer Strength Decline Chest Press:
2 Plates/Side x 20
2 Plates + 25/Side x 15
3 Plates/Side x 12
3 Plates + 25/Side x 10
Incline Smith Bench:
185 x 4 (6 Sets)
**15 Seconds rest between sets ((Muscle Round)) **
Cable Crossover Bicep Curl (Stand between cable crossovers)
10 Each Hand x 20 (3 Sets)
Standing EZ Bar Curl
25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)
Tricep Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Overhead Tricep Extension:
110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)
Post-Workout:
Choc PB Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-10-2017, 04:20 AM #3988
Mesocycle #5
Week 1 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
T-Bar Row:
3-25’s x 20
4-25’s x 12
5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure
Single-Arm Seated Cable Row:
27.5 Each Hand x 12 (3 Sets)
Low Row with Mag Grip Attachment:
100 x 12 (3 Sets)
HS Shoulder Press
2 Plaets/Side x 8 (4 Sets)
A1: DB Laterals
15’s x 20, 15
20’s x 12, 10
A2: DB Front Laterals
15’s x 20, 15
20’s x 12, 10
Seated Calf Raise: (3:2:1:2)
1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)
Post-Workout:
S'mores Protein Pudding
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-11-2017, 06:52 AM #3989
Mesocycle #5
Week 1 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Pec Deck:
80 x 20
100 x 15
120 x 12
140 x 10
DB Flat Bench Press:
100’s x 12 (4 Sets)
Low Cable Crossover Curl:
10 Each Hand x 20 (3 Sets)
Single Arm Preacher Curl:
20 Each Hand x 12 (3 Sets)
Tricep Rope Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Deadstop Skullcrushers:
35/side x 10 (4 Sets)
35/Side x Failure (1 Set)
Post-Workout:
Wagyu Beef Burger & Parm Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-12-2017, 07:26 AM #3990
Mesocycle #5
Week 1 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Back Hyperextension:
BW + Bands x 20 (3 Sets)
Mag Grip Lat Pulldown:
80 x 20
120 x 10 (3 Sets)
Assisted Pullup (3 Second Hold at Top)
BW x 10 (3 Sets)
Smith Machine Military Press
135 x 15 (4 Sets)
Lying Cable Upright Rows:
35 (each Hand) x 15 (4 sets)
Standing Calf Raise: (2:1:2:1)
135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)
Post-Workout:
PB&J Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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