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  1. #4456
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Mesocycle #11
    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 Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12


    DB Pullover:
    65 x 12 (2 Sets)


    DB Row:
    90's x 8 (2 Sets)


    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8


    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)


    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)


    B1: Hammer Curl:
    30's x 8 (2 Sets)




    Post-Workout:
    Chicken + PB & Banana Bagel
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4457
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,887
    Rep Power
    2148087

    Default

    Mesocycle #11
    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


    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60's x 12


    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8


    Cable Crossover:
    45 Each Hand x 15 (2 Sets)


    Assisted Dip Machine
    2 Sets to Failure


    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)


    DB Shoulder Laterals:
    35's x 8 (2 Sets)


    Dual Rope Tricep Extension:
    140 x 12-15 (2 Sets)


    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)


    Post-Workout:
    Protein Pudding + Banana + Peanut Butter
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4458
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,887
    Rep Power
    2148087

    Default

    Mesocycle #11
    Week 5 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


    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)


    Braced Dumbbell Rows:
    50's x 12 (2 Sets)


    Cable Pullover
    70 x 10 (3 Sets)


    HyperExtensions:
    BW x 25 (2 Sets)


    Supinated DB Curl
    30's x 8 (2 Sets)


    Cable Hammer Curl
    90 x 8 (2 Sets)


    Post-Workout:
    Protein Peanut Butter Chocolate Chip Oreo Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4459
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,887
    Rep Power
    2148087

    Default

    Mesocycle #11
    Week 5 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


    Hammer Strength Machine Press
    4 Plates/Side x 8 (2 Sets)


    Pronated DB Fly: (3:1:1:1)
    40's x 12


    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)


    A1: DB Rear Delt Flies
    2 Sets of 25


    A2: Hammer Strength Laterals
    2 Sets of 15


    Dual Handle Pushdown:
    140 x 10 (2 Sets)


    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)


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


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