Results 4,531 to 4,545 of 4675
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08-27-2019, 05:43 AM #4531
Mesocycle #14
Week 2 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
Slight Incline DB Bench
95's x 10 (4 Sets)
Incline Smith Machine Bench
2-25's/Side x 8
3-25's/Side x 8
3-25's+10/Side x 8
Assisted Dips:
BW x Failure, Rest, Failure (1 Set)
HS Machine Fly/Cable Fly 1.5's
100 x 8 (3 Sets)
Rear Delt HS Fly:
70 x 20 (4 Sets)
Reverse HS Shoulder Press
3-25's/Side x 6 (4 Sets)
Single Arm Pressdowns
25 Each Hand x 10 (4 Sets)
Lying DB Skullcrusher:
35's x 12 (4 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-28-2019, 03:55 AM #4532
Mesocycle #14
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
Single Arm Low Cable Rows:
30 Each Hand x 10 (4 Sets)
A1: Cable Pullover:
42.5 x 8 (3 Sets)
A2: Neutral Grip Pulldown
100 x 8 (3 Sets)
HS Low Row:
50 x 10 (4 Sets)
EZ Bar Preacher Curls
35/Side x 8 (4 Sets)
Single Arm Preacher Hammer Curl
15 x 12 (3 Sets)
Post-Workout:
Choc PB Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-29-2019, 05:43 AM #4533
Mesocycle #14
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
Machine Press
2 Plates/Side x 8
2 Plates+25/Side x 8
3 Plates/Side x 8
3 Plates+10/Side x 8
A1: Slight Incline Smith Bench Press
2-25's + 10/Side x 10 (3 Sets)
A2: Incline DB Fly
35's x 8 (3 Sets)
B1: HS Side Lateral
70 x 15 (3 Sets)
B2: DB Rear Delt Raises
25's x 15 (3 Sets)
Dual Handle Rope Pushdown:
120 x 10 (4 Sets)
Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Pineapple Mango Chicken
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-30-2019, 03:49 AM #4534
Mesocycle #14
Week 2 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
Lying Leg Curl
150 x 10 + 5 Partials (4 Sets)
Paused Cambered Bar Squats
225 x 6 (5 Sets)
Leg Press Drop Set of Death
2 Plates/Side x 5
4 Plates/Side x 5
6 Plates/Side x 5
7 Plates/Side x 10 --> 5 Plates/Side x 10 --> 4 Plates/Side x 8 --> 3 Plates/Side x Failure
DB Stiff Leg Deadlift: (5:1;1:1)
110's x 8 (3 Sets)
Post-Workout:
Salt & Straw Almond Brittle and Salted Ganache
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-02-2019, 06:27 AM #4535
Mesocycle #14
Week 3 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
One Arm Barbell Row:
2-25lb Plates x 12 (4 Sets)
Single Arm Supinated Pulldown
35 Each Hand x 10 (3 Sets)
A1: DB Pullover:
70 x 10 (3 Sets)
A2: Negative Chins:
BW X Failure (3 Sets)
HyperExtensions:
BW x 15 (3 Sets)
Supinated DB Curl (3:1:1:1)
35's x 8 (3 Sets)
EZ Bar Reverse Curl
75 x 12 (4 Sets)
Post-Workout:
Apple Cinnamon Protein Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-03-2019, 05:42 AM #4536
Mesocycle #14
Week 3 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
Slight Incline DB Bench
95's x 10 (4 Sets)
Incline Smith Machine Bench
2-25's/Side x 10
2-25's+10/Side x 10
3-25's/Side x 10
Machine Press:
3 Plates / Side x 10,7,3 (Rest Pause)
HS Machine Fly/Cable Fly
140 x 8 + 15 Second Iso-Tension (3 Sets)
Rear Delt DB Swings:
30's x 25 (4 Sets)
Smith Machine Shoulder Press
155 x 8 (4 Sets)
Single Arm Pressdowns
20 Each Hand x 20 (4 Sets)
Lying DB Skullcrusher:
35's x 12 (4 Sets)
Post-Workout:
Pumpkin Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-04-2019, 03:58 AM #4537
Mesocycle #14
Week 3 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
Front Pulldown:
120 x 10 (4 Sets)
A1: Cable Pullover:
42.5 x 8 (3 Sets)
A2: Low Cable Row
120 x 8 (3 Sets)
HS Low Row:
40 x 15 (3 Sets)
Incline DB Concentration Curls
25's x 8 (4 Sets)
Incline DB Hammer Curls
20's x 12 (4 Sets)
Post-Workout:
Cheesecake Glazed Pumpkin Spice Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-05-2019, 05:39 AM #4538
Mesocycle #14
Week 3 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
Decline DB Bench Press:
90's x 10 (4 Sets)
A1: Chest Focused Dips
BW X Failure (3 Sets)
A2: Incline DB Fly
35's x 8 (3 Sets)
B1: HS Side Lateral
70 x 15 (3 Sets)
B2: FacePulls
100 x 25 (3 Sets)
Assisted Tricep Presdown:
200 X Failure, Rest, Failure, Rest, Failure
Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Burger & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-06-2019, 03:46 AM #4539
Mesocycle #14
Week 3 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
Lying Leg Curl
150 x 12,, 9, 6, 4 (60 Second Rest Pause Set)
Close Stance Leg Press: (4:1:1:1)
6 Plates/Side x 8 (4 Sets)
Hack Squat: (4:1:1:1)
2 Plates+25/Side x 8 (3 Sets)
Smith Lunge (Foot Elevated):
135 x 12 (3 Sets)
Seated Calf Raise:
2 Plates x 8 + 10 Second Stretch (6 Sets)
Post-Workout:
Ben & Jerry's Pumpkin Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-09-2019, 07:29 AM #4540
Mesocycle #14
Week 4 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
One Arm Barbell Row:
2-25lb+10 Plates x 8 (4 Sets)
Chest Supported DB Row
50 Each Hand x 10 (3 Sets)
A1: DB Pullover:
60 x 8 (3 Sets)
A2: Chins:
BW X Failure (3 Sets)
HyperExtensions: (3:1:1:1)
BW x 15-20 (3 Sets)
Supinated DB Curl (3:1:1:1)
35's x 8 (3 Sets)
EZ Bar Curl
**10 Second Rest**
55 x 8 (4 Sets)
Post-Workout:
Quest Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-10-2019, 06:54 AM #4541
Mesocycle #14
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
Slight Incline DB Bench
95's x 8 (4 Sets)
Incline Smith Machine Bench
2-25's/Side x 6
2-25's+10/Side x 6
3-25's/Side x 6
3-25's+10/Side x 6
Hex Press:
65's x 10, 7, 5 (Rest Pause)
HS Machine Fly/Cable Fly
110 x 8 + 30 Second IsoHold (3 Sets)
Rear Delt DB Swings:
25's x 30 (4 Sets)
Smith Machine Shoulder Press
155 x 8 (4 Sets)
Single Arm Pressdowns
25 Each Hand x 10 (4 Sets)
Lying DB Skullcrusher:
35's x 12 (4 Sets)
Post-Workout:
Outright Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-11-2019, 07:14 AM #4542
Mesocycle #14
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
DB Row
60 x 10 (4 Sets)
A1: Straight Arm Pullover:
25 Each Hand x 8 (3 Sets)
A2: Chins
BW x Failure (3 Sets)
Preacher Curl
25's x 8 (4 Sets)
Incline DB Hammer Curls
20's x 12 (4 Sets)
Post-Workout:
Honey Raisin Cinnamon Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-12-2019, 05:39 AM #4543
Mesocycle #14
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
DB Bench Press:
90's x 12 (4 Sets)
A1: Chest Focused Dips
BW X Failure (3 Sets)
A2: Incline DB Fly
35's x 8 (3 Sets)
B1: DB Side Lateral
35's x 8 (3 Sets)
B2: Bent Over DB Swings (3:1;1:1)
30's x 12 (3 Sets)
Lying EZ Curl Bar Skullcrusher:
95 x 12
Bent Over Rope Extension:
100 x 10 (4 Sets)
Post-Workout:
Buffalo Glazed Turkey Cheeseburger & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-13-2019, 08:07 AM #4544
Mesocycle #14
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
Lying Leg Curl
130 x 12
150 x 10
170 x 8
190 x 6
Barbell Squat
135 x 8
225 x 8
275 x 8
315 x 8
335 x 8
Hack Squat: (4:1:1:1)
1 Plate/Side x 5
2 Plate/Side x 5
2 Plate + 25/Side x 10 (2 Sets)
2 Plates + 25/Side x 10 --> 2 Plates/Side x 6 --> 1 Plate/Side x 20
Leg Extension:
50 Each Leg x 10 , 7, 5 (Rest Pause)
Barbell Stiff Leg Deadlift
315 x 8 (3 Sets)
Standing Calf Raise:
2 Plates/Side + 10 Second Stretch x 10 (6 Sets)
Post-Workout:
Talenti Pumpkin Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-16-2019, 05:49 AM #4545
Mesocycle #14
Week 4 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
One Arm Barbell Row:
2-25lb+10 Plates x 8 (4 Sets)
Chest Supported DB Row
50 Each Hand x 10 (3 Sets)
A1: DB Pullover:
60 x 8 (3 Sets)
A2: Chins:
BW X Failure (3 Sets)
HyperExtensions: (3:1:1:1)
BW x 15-20 (3 Sets)
Supinated DB Curl (3:1:1:1)
35's x 8 (3 Sets)
EZ Bar Curl
**10 Second Rest**
55 x 8 (4 Sets)
Post-Workout:
Chicken Salad
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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