Results 4,351 to 4,365 of 4675
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12-14-2018, 03:48 AM #4351
Mesocycle #9
Week 6 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
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:
275 x 10 (3 Sets)
Post-Workout:
London Broil & Swiss Sandwich + Sweet Potato Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-17-2018, 06:32 AM #4352
Mesocycle #9
Week 7 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:
Peppermint Whoopie Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-18-2018, 05:51 AM #4353
Mesocycle #9
Week 7 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:
MTS Protein Wafer
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-19-2018, 06:15 AM #4354
Mesocycle #9
Week 7 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
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:
Sweet & Sour Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-20-2018, 06:34 AM #4355
Mesocycle #9
Week 7 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
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:
Beef, Tater Tots, Veggies + Cheese
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-21-2018, 03:54 AM #4356
Mesocycle #9
Week 7 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
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:
275 x 10 (3 Sets)
Post-Workout:
High Road Vanilla Bean + City Cakes Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-24-2018, 06:07 AM #4357
Mesocycle #9
Week 8 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:
Sugar Cookie Birthday Cake Frosted Protein Muffins:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-25-2018, 07:34 AM #4358
Mesocycle #9
Week 8 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:
Apple & Herb Stuffed BBQ Honey Pork Chop & Asian Fried Rice:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-26-2018, 03:55 AM #4359
Mesocycle #9
Week 8 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
DB Curl
30's x 15 (3 Sets)
BB Curl
75 x 15 (3 Sets)
Preacher Curl:
75 x 10 (3 Sets)
V-Bar Pushdown:
150 x 15 (3 Sets)
Bent Over Tricep Extension
110 x 10 (3 Sets)
DB Overhead Tricep Extension:
90 x 10 (3 Sets)
Post-Workout:
Cereal + Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-27-2018, 07:02 AM #4360
Mesocycle #9
Week 8 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
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:
Double Fudge Brownie Frosted Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-28-2018, 05:51 AM #4361
Mesocycle #9
Week 8 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
Lying Leg Curl:
140 x 15 (3 Sets)
Squat:
275 x 10 (3 Sets)
Leg Press:
8 Plates/Side x 10 (3 Sets)
Stiff Leg Deadlifts:
275 x 10 (3 Sets)
Post-Workout:
Mi-Scuzi Pizza
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-31-2018, 07:15 AM #4362
Mesocycle #9
Week 9 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
HS Chest Press:
4 Plates/Side x 8 (3 Sets)
Incline DB Neutral Grip Press:
90's x 6 (3 Sets)
Cable Crossover:
45 Each hand x 6 (4 Sets)
Push-Up:
Failure (4 Sets)
Reverse Pec Dec:
80 x 20 (3 Sets)
DB 6-Ways:
15's x 10 (3 Sets)
Post-Workout:
Pancakes Egg White & Cheese Sandwiches
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-01-2019, 05:51 AM #4363
Mesocycle #9
Week 9 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
Deadstop T-Bar Row:
5-25lb Plates x 8 (3 Sets)
Smith Machine Row:
3-25's/Side x 8 (3 Sets)
Low Row
100 x 5 (5 Sets) Rest Pause ((25 Total Reps))
Chins:
BW x Failure (5 Sets)
Post-Workout:
Hibachi
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-02-2019, 07:27 AM #4364
Mesocycle #9
Week 9 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
Seated DB Curl Palms Up: (3:1:1:1)
30's x 8 (4 Sets)
Preacher Hammer Curl (3:1:1:1)
45 Pound Plate x 10 (4 Sets)
Barbell Curl (2:1:1:1)
75 x 8 (3 Sets)
Dual Rope Extension:
110 x 10 (4 Sets)
Overhead Rope Extension:
100 x 10 (4 Sets)
Dips:
3 Plates/Side x 10 (3 Sets)
Post-Workout:
Peanut Butter Brownie Sundae
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-03-2019, 06:42 AM #4365
Mesocycle #9
Week 9 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 Chest Fly:
140 x 8 --> 110 x 8 --> 90 x 20
Smith Incline Bench:
3 Plates/Side x 10, 7, 5 RP
Lat Pulldown:
140 x 8 (3 Sets)
Hammer Strength Low Row:
60 Each Hand x 8 (3 Sets)
** No rest between arms **
Dumbbell Swings:
35's x 25 (3 Sets)
Hammer Strength Side Lateral Raise:
110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)
Post-Workout:
IHOP Red Velvet Pancakes, Nutella Crepes, Cinnamon Roll French Toast
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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