Page 277 of 277 FirstFirst ... 177227267275276277
Results 4,141 to 4,142 of 4142
  1. #4141
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,225
    Rep Power
    2148051

    Default

    Mesocycle #8
    Week 2 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




    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10




    Reverse V squat machine:
    210 x 8 (4 Sets)




    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)




    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps




    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)




    B2: Standing Calf Raise:
    BW X 25 (4 Sets)




    Post-Workout:
    Chicken Sandwich + Sweet Potato Tots
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4142
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,225
    Rep Power
    2148051

    Default

    Mesocycle #8
    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




    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 ā 100 x 20


    DB Floor Press:
    90’s x 8 (4 Sets)


    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)


    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)


    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)


    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    Birthday Cake Donut (Wegmans):
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


Page 277 of 277 FirstFirst ... 177227267275276277

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •